Marielle Segarra is a reporter and the host of NPR’s Life Kit, the award-winning podcast and radio show that shares trustworthy, nonjudgmental tips that help listeners navigate their lives. Ms. Segarra recently published an article looking at popular myths about sleep many of us believe and why we should think twice about them! You can read the full article at https://www.npr.org/2024/01/09/1196978496/debunking-popular-myths-about-sleep and have a look at some of the debunked items below.
MYTH 1: It doesn’t matter what time of day you sleep – “Unfortunately, the time of day does matter,” says Robbin. Our circadian rhythm — the internal circuitry that guides the secretion of the essential sleep hormone melatonin — is “significantly influenced by natural sunlight in our environment.” When the sun comes up and we go outside, that sunshine “stops the floodgates of melatonin and switches the ‘on’ phase of our circadian rhythm,” she says. “Conversely, going into a dark environment is what allows for the secretion of melatonin,” she adds.
MYTH 2: One night of sleep deprivation will have lasting effects – Your sleep isn’t going to be perfect every night, says Robbins. “Every now and then we might struggle. If we experience some stress during the day, our sleep suffers that night.” Sleep deprivation, or lack of sleep for at least 24 hours, can lead to short-term adverse effects such as a lapse in attention or an increase in resting blood pressure, write Robbins and her colleagues in their research paper. But they likely resolve with recovery sleep. So if you have an off night, don’t beat yourself up about it, says Robbins. Instead, try to get back on track with your normal sleep schedule as soon as possible.
MYTH 3: Being able to fall asleep anytime, anywhere is a good thing – “It’s a myth that a good sleeper would be able to hit the pillow and fall asleep right away,” says Robbins. “This is because sleep is a process.” It takes a well-rested, healthy person about 15 to 20 minutes or maybe a little bit longer to fall asleep, she adds. If you’re able to fall asleep immediately, it may be a sign of a chronically sleep-deprived state, write Robbins and her colleagues in their study. “If you were starved for food and sat down at any opportunity to eat a huge meal and ate voraciously, that would probably be a sign you’re not getting enough nutrition. It’s the same thing with sleep.”
MYTH 4: You can survive on less than 5 hours of sleep – Some people brag about needing only a few hours of sleep at night. That may come from the notion in our high-performing society that “well-rested people are lazy,” says Robbins — “which is a myth.” The reality is that adults need about 7 to 9 hours of sleep a night, she says. “That’s where we see the most optimal health [outcomes]: improved heart health, longevity and brain health into our older years.” Sleeping less than 7 hours a night can result in weight gain, obesity, diabetes and hypertension, according to a statement from the American Academy of Sleep Medicine and Sleep Research Society. It’s also associated with impaired immune function, impaired performance and increased errors — like “sending an email to the wrong person or entering incorrect numbers in a spreadsheet,” says Robbins. So if you can, try to hit that goal of sleeping 7 to 9 hours as many nights of the week as possible, she adds. You’ll know that you’ve hit your sweet spot when you “wake up feeling refreshed, have energy throughout the day and are not reaching for coffee or energy drinks in the afternoon.”
MYTH 5: Watching TV is a good way to relax before bedtime – Some people like to wind down before bed by watching TV. But that’s not a good idea, says Robbins. “You’re starting to associate your bed with things other than sleep.” Watching a show on a device that emits heat, like a laptop positioned on your stomach, can also deter your ability to fall asleep. “Keep the body cool as you approach bedtime,” she says. Your bedroom should ideally be under 70 degrees. Hotter temperatures can lead to “tossing and turning, sleep disruption and more nightmares.” In addition, watching upsetting programs like the nightly news could cause the stress hormone cortisol to spike in your body and “hinder your ability to power down,” she says. But if watching 20 or 30 minutes of a comforting TV show like Friends or Seinfeld is a big part of your sleep routine and helps you relax before bed, then “carry on,” she adds. If your sleep routine “isn’t broken, don’t worry about fixing it.”
Read more debunked myths at https://www.npr.org/2024/01/09/1196978496/debunking-popular-myths-about-sleep