According to a recent study conducted by researchers at Langone Health University's School of Medicine, There are many myths about "healthy" sleep habits that are really harmful to health.
So today we unmasked all of these fallacies in the hands of Rebecca Robbins, the study's lead investigator and postdoctoral researcher at NYU's Langone Health Department of Population.
1. Adults need 5 or less hours of sleep
According to experts we should sleep between 7 and 10 hours a night, depending on our ageHowever, the average person sleeps less than this value, which, according to World Sleep Day statistics, threatens the health of up to 45% of the world's population.
"We have ample evidence showing that sleeping five hours a night or less consistently increases the risk of adverse health consequences, including cardiovascular disease and early mortality."
Other consequences of lack of sleep are: hypertension, weakening of the immune system, weight gain, lack of libido, mood swings, paranoia, depression and increased risk of diabetes, stroke, dementia and some cancers.
2. It is healthy to be able to fall asleep "anywhere, anytime"
"Instantly falling asleep anywhere, anytime, is a sign that you are not getting enough sleep and that you are falling into episodes of" micro dream "or mini-sleep.This means your body is so exhausted that every time that you have a moment, you will begin to pay your sleep debt. "
3. Your brain and your body can adapt to fewer hours of sleep
You can not adapt to sleeping less hours because your body goes through 4 different phases of to sleep to be completely restored.
- In stage 1 you get to sleep a little
- No 2, which is where you spend most of your total sleep time, you disconnect from your environment.
- The 3 and 4 are the most important, because it is here that we experience the deepest and most restful sleep, and the dream state of REM sleep or rapid eye movement.
"The deeper stages of sleep are really important for the generation of neurons, the repair of muscles and the restoration of the immune system."
You may be interested: Know the sleep cycles and how many you should sleep
4. Snoring is almost harmless
Snoring is a symptom of sleep apnea and according to the National Heart, Lung and Blood Institute, increases the risk of heart attacks, atrial fibrillation, asthma, high blood pressure, glaucoma, cancer, diabetes, kidney disease, and cognitive and behavioral disorders.
"Sleep apnea is extremely tiring, these patients sleep and then wake up again and again, so they struggle with sleep all day because they are very tired, it is also very poorly diagnosed, and we believe that it affects about 30% of the population and about 10% are diagnosed. "
5. Drinking alcohol before bed helps you sleep
While drinking alcohol will help you fall asleep much faster, this makes you stay within the first two stages, which "This drastically reduces the quality of your rest at night."
6. Can not you sleep? Stay in bed with your eyes closed and try
According to the expert, it takes only 15 minutes for a person without sleep problems to fall asleep, and that is why If you can not sleep at night, you have to get up and do something else, as "If we stay in bed, we'll start associating the bed with insomnia."
7. No matter what time of day you sleep
"We recommend that people have a regular sleep schedule because it controls what we call a biological clock, or circadian rhythm, of the body.This controls all body hormones, body temperature, diet and digestion, and sleep and wake cycles" .
8. Watching television in bed helps you relax
"These devices emit bright blue light, and this blue light tells our brains to be alive and alert in the morning. We want to avoid blue light before going to bed, from sources such as a TV or smartphone, and do things that relax you. "
According to the National Sleep Foundation, blue light affects the release of melatonin, the sleep hormone, so it is recommended to avoid using this type of device at least 2 hours before going to sleep.
9. Delaying the alarm clock is a great idea!
When you are almost at the end of your dream, your body is also nearing the end of its last REM cycle, however, if you postpone the alarm and go back to sleep, your brain re-enters the REM cycle and when the alarm goes off again, some minutes later, you will find yourself in the middle, not at the end of the cycle, so you will wake up stunned and it will cost more work for you to wake up.
10. Remembering your dreams is a sign of a good dream.
"This is a myth, because we all experience dreams four to five times a night, and we do not remember them because we do not wake up or interrupt our sleep."
According to a study carried out in France, people who frequently can remember their dreams they have greater brain activity in the information processing center and they wake up twice more often during the night, from They are more sensitive to sounds.
"Now, I'll tell you if you have a dream with a strong emotional context, you can go back to something like two o'clock in the afternoon, when you have free time to relax in. Sometimes, something could trigger this, but if it's a strange dream mundane, most of us who sleep well do not remember that. "
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