5 Sleep Myths
Sleep is one of my pet peeves given the central role it plays in many conditions I am treating. When I start working with someone one of my first priorities is always to tackle their insomnia. By starting to restore sleep, one can instantly start feeling better. I am always amazed when someone comes to me after years, even decades of poor sleep. Quality of life always suffer. Sleep indeed plays a pivotal role in our health or sickness. It is a delicate thing and elusive to many. One of my patients - little old lady with years of chronic insomnia - once said “I hate the nights…with passion!“ Well my passion is to help my patients fall in love with their bed again because they feel refreshed in the mornings getting out of it!
Let’s start by busting some sleep myths.
Myth #1 Everyone needs 8 hours of sleep
Wrong! The amount of sleep we need varies greatly, between 4-9 hours for most adults, the average being 7.5 hours (4 of the 90 min sleep cycle). How to figure your need for sleep? Select a couple days period of time when you can go to bed at the same time every day and wake up without an alarm. Do that - go to bed around the same time nightly, and watch what time you wake up by yourself, NOT to an alarm. Do this until your are well rested daily. The amount of time passed between falling asleep and waking up is how much sleep you need.
Myth #2 Everyone has to sleep the same hours
Wrong! Have you heard of someone being a night owl or an early bird? These are the so called chronotypes (figure yours under this link)
As we said about, most people need 7.5 hours of sleep. Take the time when you have to wake up, subtract 7.5 hours and you have a pretty good idea of when you need to go to bed.
Myth #3 Mid day sleepiness is a sign of sleep deprivation
Wrong! It is very normal to be sleepy around 1-2pm. That is part of the body’s normal circadian rhythm. Feeling sleepy during later hours of the afternoon (4-5pm) is what indicates that the individual is sleep deprived.
Myth #4 Waking up at night is insomnia
Wrong! It is actually perfectly normal to wake up 2-3x a night. These are called micro-arousals when you shift positions in bed and do not recall it the next day. Great sleep is even possible with 1-2 trips to the bathroom (only go if you really have to), as long as you fall back asleep right away.
Myth #5 You can catch up on sleep during weekends
I mean… you can. But you should in fact NOT sleep in during weekends. This only results in your bedtime getting pushed out to later and the shifting on your circadian rhythm. This is why Mondays suck! Strive to go to bed and wake up around the same time daily.
