Get a Better Sleep: 10 Most Common Sleep Myths

How much sleep do humans really need? Is there a way to make up for lost sleep? Is snoring bad for you? We all have questions about that elusive mystery we call sleep. We’ll cover the most popular assumptions about sleep and what the research actually shows.

#1: People need less sleep as they age.

Myth

While it's true that infants need and usually get at least 10 to 12 hours of sleep a day, the elderly rarely seem to sleep that much. The aged do have the same sleep requirements they had as adults, yet many find it difficult to sleep for long periods of time. The elderly are likely to make up for some of this lost night-time sleep with naps throughout the day.

It may be dangerous to assume that the elderly need less sleep because treatable sleep disorders may not be diagnosed. Better sleep leads to better health no matter what a person’s age.

#2: Some People Do Well on Very Little Sleep

Yes and No

Most people who claim they need only a few hours of sleep may not be in touch with how their sleeping habits affect them in waking life. There are very few people who can get less than 4 hours of sleep and function during the day. People who tend to get six hours or less are called “short sleepers.”

Sleep lab trials on those who claim to sleep very little but function well, show their brains are shut down but they may not be aware that they are asleep. If someone is functioning well and says they only sleep one or two hours, they are probably sleeping more than that but are unaware of it.

Overwhelming evidence shows that those who are functioning “normally” on only a few hours of sleep would still benefit in a variety of factors if they got more sleep.

What happens is that people who routinely get that little sleep begin to experience problems down the line. Sleep deprivation can impair glucose tolerance, leading to diabetes. Short sleep has also been associated with hypertension, obesity, and stroke.

#3: Everyone Needs 8 Hours of Sleep a Night

Myth

The amount of sleep a person needs is highly individual. One person may need 7 hours of sleep and another person may need 10.

A common way to determine how much sleep you need is to see how much you sleep on vacation or when you don’t have to get up for anything. The problem with this experiment is that most people, when allowed to wake naturally, are actually sleeping more than they need on average to make up sleep.

Trial and error can help you discover the best bedtime and wake time for yourself.

#4: Naps Can Help You Catch Up On Your Sleep

True

While there is no substitute for a good night’s sleep, naps provide a solution to daytime sleepiness if taken properly.

To help one feel refreshed without interfering with the sleep cycle, power naps of 15 to 20 minutes between 1pm and 3pm will help a sleepy person feel more refreshed.

Naps that exceed 45 minutes can have the opposite effect, allowing one to get into a very deep sleep, awakening groggy and confused.

Napping too late in the day can lead to insomnia that night and the start of a vicious cycle of sleep disruption.

#5: If You Are Deprived Of Sleep During the Week You Can Catch Up By Sleeping Late On Weekends.

Fact

The weekends can be used to catch up on lost sleep. The catching up, however, needs to be done the right way so as not to disrupt the sleep cycle.

One of the cornerstones of good sleep is a regular pattern.

If one develops a pattern of sleeping in a couple hours more on the weekend to catch up on sleep, it can be beneficial, assuming one isn’t too far behind on sleep already. One should plan to go to bed at the same time and wake up a little later for this plan to work.

#6: Exercise Before Bed Helps You Sleep

Yes and No

This is an individual matter as well. Exercise in general helps people sleep better, and is generally beneficial for sleep. However, the time of day one exercises is important.

Exercise naturally increases body temperature and keeps it elevated for several hours after. The problem is that the body sends the signal that it's time to sleep by slightly lowering body temperature. It is difficult to get body temperature low enough to signal sleep right after exercise.

Exercise in the morning, getting plenty of light, tends to help most people sleep better. There are some insomniacs, however, that swear by vigorous exercise before attempting sleep.

This is an individual matter that trial and error can help solve.

#7: Sex Before Bed Will Keep You Awake

Unclear

There are limited studies that address this issue, and again, it may be an individual thing. Some people respond to sex before bed as a good tension release, others as if they had been out jogging. Women are especially prone to have more difficulty falling asleep after sex than men and there are obvious biological differences working here. Individual timing is of importance.

#8: Eating A Big Meal Before Bed Will Cause Nightmares

Myth

While no foods have ever been linked with bad dreams, ingesting a large meal before bed is not a good idea. Blood that would flow to the brain during sleep is diverted by a large meal to the intestines. Since the brain is highly active during sleep, it makes sense to give it all the blood flow it can get at this time.

#9: If You Wake Up In The Middle Of The Night, A Glass of Warm Milk Can Help You Get Back to Sleep

Maybe

Warm milk and turkey are popular natural remedies for sleep because they both contain the amino acid tryptophan, a potentially sleep- inducing chemical.

Even in pill form, however, tryptophan may not be as sleep inducing as Benadryl, a common over- the- counter antihistamine used as a sleep aid.

What researchers do know is that alcohol, smoking, and caffeine all have disruptive effects on sleep patterns.

10: Nightmares Can Kill You By Causing a Heart Attack

Myth based on Fact

Some people have a genetic heart condition called Brugada syndrome that can result in a heart attack during REM sleep.

REM sleep occurs when people dream and their brain is highly active and the heart is less stable. Some people with severe cardiac disease are more at risk during highly active REM sleep than they would be if awake. It’s not the dream itself that causes the attack, it’s the highly active nature of REM sleep.

Sleep apnea is related to REM heart attack so it's important to get apnea treated as soon as possible.

One of the biggest myths is that sleep is a benign restful state, with very little happening. We now know a lot more is going on than meets the eye.
If you are having trouble sleeping, keep the truths you've learned here in mind. You should be on your way to a better night's sleep soon!

By Rodney Allen Cole

Sleep Tips

Sleep…that often, elusive rejuvenating sweet respite. Sleep has been proven to consolidate memories, encourages hormonal balance, restores the immune system, decreases the effects of the days’ stressors, and rebuilds muscle. The consequences of decreased sleep or sleep disorders include cognitive impairment, behavioral and emotional deterioration, hormonal imbalance leading to increased risk of disease including cardiovascular disorders and diabetes. In addition, sleep deprivation causes disruption in the hormones that control appetite, increased levels of cortisol, and other stress hormones which have been established to cause retention of body fat, particularly belly fat. Here are some suggestions for a good night’s sleep: 1. Start early. One mistake that people make is staying up too late. Our bodies and brains begin to wind down naturally around 10pm. 2. Develop a routine. Take a shower, read a book, meditate or pray before bed. These proven stress reducers could help you to have a restful night. 3. Engage in quiet relaxing activities at bedtime. Put aside the electronics. Focusing on phones, computers, television, etc. can disrupt the body’s natural inclination to relax. 4. Comfort is key. Create a comfortable, restful environment. Fo example, if laundry piled to the ceiling stresses you out and you have to see that while going to sleep, it might be helpful to get the laundry put away so you can relax. 5. Cut back on liquids after 8pm to prevent late night trips to the bathroom that is disruptive to sleep. 6. If you have trouble falling asleep, get up. It tends to quickly become an unproductive battle to try to will yourself to sleep. Get up, do something relaxing. 7. Take notice of sleep disruptors in your environment. Does a spouse steal the covers? Is your pet a bed hog? Take steps to minimize these environmental factors. 8. Figure out your optimum sleep temperature. A room that is too cool or too warm may interfere with sleep. 9. Stay away from sleep disruptive substances such as caffeine, nicotine, chocolate, soda, energy drinks, etc. 10. Wake up at the same time everyday. Consistent sleeping and waking times train your brain and your body to gear up or down for the day.

Co-Sleeping: Parenting Tips to Help Get Your Children Out of Your Bed and Into Their Own

Parents' joy in their children can sometimes turn to frustration when those children refuse to

sleep in their own beds.

There's even a name for the behavior. Experts call it co-sleeping -- when children prefer to sleep in their parents' bed.

Some parents are too embarrassed to admit their children sleep in their beds with them.
While some find nothing wrong with it, the practice has its critics. They say bed sharing can have a negative impact on a child's growth.

"There really are skills that a child needs to be able to learn from sleeping on their own, to self-sooth, to calm themselves, to clear their head," John Carosso, a child psychologist, told "Good Morning America."

In past coverage of the issue of co-sleeping, "GMA" gathered some experts' tips to help get your children out of your beds and into their own:

Tips to End Co-Sleeping

Have a goldfish or small pet in the room to keep children company.
Have a "mommy" or "daddy" teddy bear to snuggle with.

Spend time with children before bed. This is a good time to read to them. You can even have a "sleep party" with mom and dad in the child's bed before they go to sleep.

At the start, use special gifts from the "sleep fairy," like the tooth fairy. If they sleep in their own bed, they get a little morning present.

More Tips From Around the Web

Be tough. According to Parenting.com, after the decision is made, parents need to quit co-sleeping cold turkey. Take midnight visitors back to bed, even if they fight the journey. If there's crying, tough it out.

When it comes to nightmares, treat their irrational fears like tangible ones, says parenting expert Elizabeth Pantley. "After all, most kids believe that the tooth fairy and Big Bird are real, too," Pantley says on her Web site, Pantley.com.

Click HERE to read Pantley's answers to common co-sleeping questions.

Babycenter.com says it's OK to address the child's fears. If they're afraid of the dark, maybe use a nightlight. Monsters under the bed? Give it a check the first few times. "A spray-bottle filled with extra-strength monster-deterrent (a.k.a. water) can also provide late-night comfort," the website says.

Supernanny.com says parents shouldn't forget to praise their children's success when they do sleep alone.

Pre-Bed Booze May Effect Sleep.

People often turn to wine, beer or cocktails to unwind at the end of the day. These drinks might seem to be relaxing and to aid sleep. But research has shown that people who drink alcohol in the evenings actually get less REM sleep and have less restful nights.

Now a study demonstrates that late-night alcohol might decrease the amount of necessary overnight repair work that the body can do.

Subjects in the study drank strong, weak or alcohol-free beverages an hour-and-40-minutes before going to bed. The more booze the volunteers imbibed, the higher their overnight heart rate. These rapid beats were an indication that their bodies were not in the most productive rest mode, say the researchers. The work appears in the journal Alcoholism: Clinical & Experimental Research. [Yohei Sagawa et al., "Alcohol Has a Dose-Related Effect on Parasympathetic Nerve Activity During Sleep"]

The findings might help explain why those who frequently drink often suffer from insomnia at night and sleepiness during the day, as well as more long-term health effects.

So if you're looking for better, more healthful sleep, maybe avoid the nighttime nightcap.

—Katherine Harmon

The Science Behind Dreaming.

For centuries people have pondered the meaning of dreams. Early civilizations thought of dreams as a medium between our earthly world and that of the gods. In fact, the Greeks and Romans were convinced that dreams had certain prophetic powers. While there has always been a great interest in the interpretation of human dreams, it wasn’t until the end of the nineteenth century that Sigmund Freud and Carl Jung put forth some of the most widely-known modern   click for more

Sleep Better!

The need for sleep is a vital part of our ability to function.  We spend one third of our lives asleep.  Without the proper rest  we could experience problems in the following areas: difficulties in making decisions, lost productivity, concentration, underachievement, being more accident prone, depression, anxiety, sexual performance, and fatigue.  Our enjoyment of life is hampered if we are not able to get the proper rest we need. It is difficult to determine what impact sleep deprivation may have on your presenting problem.  Often times, it is difficult to know if it’s your problem that is causing sleep difficulties or the sleep difficulties causing problems.

About how many hours did you sleep last night? On the average, eight hours of good sleep is  recommended. This could vary from individual to individual. Some of us need more and some less. Our age is one factor in determining the amount of sleep we need. The older we get, the less sleep we may require.
Included are some tips on better sleep habits.  By using these suggestions, you may find yourself with more energy to address other concerns in your life.

Diet
1.  Cut down or eliminate alcohol consumption.
2. Avoid heavy meals before bedtime.  Also avoid acid producing foods such as spices, onions, and peppers.
3.  Cut down or eliminate caffeine . This would include chocolate, tea, and soda pops.
4. A glass of warm milk 15 minutes before going to bed will soothe your nervous system. Milk contains calcium, which aids in relaxation.
5. Try a cup of hot chamomile, catnip, anise or fennel tea. All contain natural ingredients which may help you sleep. Some blends of herb tea are designed to soothe you and help you get to sleep.
6.  A small, low protein, high carbohydrate bedtime snack, such as juice and cookies, eaten about an hour before bedtime, can help you fall asleep sooner.
7. Studies indicate that foods with large amounts of the amino acid L-tryptophan help us sleep better. These include warm or hot milk (but not cold milk), eggs, cottage cheese, chicken, turkey and cashews.

Environmental Factors
1.  Evaluate your sleep environment. Is there too much noise or light?  You may find it helpful to get some ear plugs or sound machines. There may be new noises introduced into your environment that could be making it more difficult to sleep.
2. Try to keep your room as dark as possible. Night time eye shades  could  be helpful. Also consider your alarm clock.  If it is a particularly luminous one, this can be extremely annoying if you're having a hard time getting to sleep.
3. Fresh air and a cool room temperature  will provide best sleeping conditions. Adjust the temperature inside the bed --with more or fewer blankets.
4. Listen to Music. Music should be soft and soothing. There are cassettes and records designed for that very purpose. Other sounds to try to lull you to sleep could be sounds of waves, wind, or other relaxing sounds.
5. A firm bed will give your entire body the support it needs to really relax. It's better for your spine, too. Sleep on your back. This allows for better passage of air and facilitates easier breathing.  

Sleep Friendly Behaviors
1.  Try to keep your sleep and wake times consistent, even on weekends. If you have had a difficult  time sleeping one night, don’t try to catch up with it by sleeping twice as much.  Your body likes regular routines, even if you don’t.
2.  Avoid day time naps.  This will only further throw off your sleep cycle.
3.  Keep a sleep log.  Look for patterns. If you are having success on one night, find out what you did differently and try to repeat it.
4.  Spend your normal sleep time (i.e. 6,7,8, hours) in bed.  If you are used to sleeping eight  hours a night, spending twelve hours to get that amount of sleep will only frustrate you.
5.  Decrease your activities as you approach your desired sleep time.  The more active you are the  more time it will take to settle down to sleep. Individuals with jobs that require a lot of thinking throughout the day, have far more trouble sleeping than individuals who work in more physical settings.  For these individuals, wind down time is especially important.
6. Regular exercise is helpful. Exercise allows for better oxygen and blood flow which helps you relax more and sleep better. Too much exercise or doing it too close to bedtime would be counterproductive.
7. A warm bath is a great way to relax your body. You could also use ingredients to add to the bath...bath salts, Epsom salts,   baking soda, or bath oils. These will relax you and also help remove toxins from your body.
9. Massages could also aid in the transition to sleep. Have your spouse (or whoever) give you a massage just before going to sleep. Items such as foot or back massagers could be bought from most stores.
If your sleep difficulties persist, let your therapist know. You and your therapist may want to explore this with a more focused approach.