Sleep is one of the most important functions in our daily lives and yet there is a lot of misinformation about how to get a good night’s rest. This article will address five of the most popular sleep myths and offer five science-backed behaviors to improve the quality of your sleep.
First, one of the most common sleep myths is that you must sleep eight hours every night. While getting enough sleep is important, the exact amount varies by individual. What matters most is that you are meeting your individual sleep needs, which is best determined through trial and error.
Second, another popular misconception is that napping is harmful and should be avoided. However, studies have actually shown that naps can boost alertness and productivity. Naps should however be timed carefully—anywhere from 10 to 20 minutes is ideal, and longer naps can leave you feeling sluggish.
Third, people often mistakenly believe that technology improves their sleep though this is not necessarily true. Though certain apps and devices can help monitor your sleep and provide tips for better sleep, blue light emitted from screens can actually interfere with your circadian rhythm.
Fourth, some people think that you can “catch up” on sleep by sleeping more on weekends. This is actually untrue, as doing so can interfere with your circadian rhythm and negatively affect your sleep routine.
Finally, people mistakenly believe that alcohol improves sleep quality. While it can make you feel drowsy and make it easier to fall asleep, it can disrupt sleep and lead to waking up earlier than normal.
So what can you do to get better sleep? Science-backed sleep behaviors that can help improve your rest include sticking to a regular sleep routine, minimizing exposure to blue light, avoiding naps and caffeine before bed, and exercising regularly. All of these techniques are key to ensuring a restful night of sleep.
In conclusion, it is important to understand and dispel the common sleep myths in order to promote healthy sleep habits. Five myths addressed in this article include the need for eight hours of sleep, the safety of napping, the helpfulness of technology, the ability to catch up on sleep, and the efficacy of alcohol. Five science-backed behaviors to improve sleep are sticking to a regular sleep routine, minimizing exposure to blue light, avoiding naps and caffeine before bed, and exercising regularly. Thanks to this new knowledge, you can now get the restful and quality sleep you deserve. [ad_1]
Do you really require 8 several hours slumber? Definitely you can capture up on rest in excess of the weekend? Some of us are just undesirable sleepers. We debunk some of the most infamous rest myths and share some science-backed ideas to aid you get the rest you need.
In a fantastic earth, crawling into mattress at the stop of a very long working day is stuffed with anticipation and ease. But for so several of us, people moments are filled with worry and stress and anxiety in its place. Regardless of whether you’re fearful about falling asleep, staying asleep, or acquiring more than enough slumber, it can be tough to essentially drift off into la-la-land when your intellect is so active.
Probabilities are that some of these anxieties appear from your beliefs about snooze, based mostly on items you have read around time. But what if these points retaining you up at evening are not even correct? We’re heading to bust the most frequent sleep myths, and supply some handy new rest practices to help you really feel peaceful and all set for bed at the close of the day.
Most Prevalent Slumber Myths
Myth #1: You need to Attempt to slumber
Actuality: The paradox of sleep is that it comes when you’re *not* attempting. When you are making an attempt to slumber, you’re frequently checking whether or not you are sleeping or not, which retains your head energetic and your physique awake. Rather of obtaining pissed off, concentrate on turning into fewer reactive and focus on calming as a substitute. Meditation can transform down the volume on busy feelings and worries, and induce a point out of leisure, which allows you slip into slumber.
💤 Chaotic mind? Try a guided meditation like Quieting the Brain and Human body or Unwind into Rest to assist you drift off peacefully.
Fantasy #2: If you really do not slumber perfectly, you won’t be in a position to operate the upcoming working day
Actuality: A lot of analysis scientific studies on pupils, physicians, sailors, astronauts, and additional have proven that if you get a bare minimum of 5 and a 50 % several hours of snooze, your daytime general performance will not be drastically influenced, even over several months of very poor sleep. You could possibly not sense your most effective just after little snooze, but you can nevertheless perform so don’t enable that get worried continue to keep you up at night time.
💤 If you experienced a rough night’s snooze, test the Morning Moves or Early morning Wake Up motion periods to energize by yourself for the day in advance.
Fantasy #3: Anyone requirements 8 hrs of sleep
Reality: The fact is that we all demand unique amounts of sleep. Most of us experience most effective with someplace involving 7-9 hrs of snooze a night. However some of us can get by with 3-4 several hours when other people require 10-12 several hours of slumber. Find your sleep sweet spot by checking in with your electricity amounts just about every working day — if you wake up worn out or you need caffeine to really feel warn, you are probable not having the rest your physique demands.
💤 No issue what time you head to bed, try out a Rest Story to assist you ease into rest.
Myth #4: Some individuals are just “bad” sleepers
Truth: Though some of us may well be blessed with more robust rest techniques, we all have the potential to snooze nicely — we simply just will need to learn how to permit our body do what it is the natural way built for. This implies committing to helpful practices both through the day and at night. These commitments take consciousness and consistency but the rewards are worth it.
Myth #5: You can capture up on slumber
Actuality: It’s tempting to assure oneself that sleeping in in excess of the weekend can make up for all the sleep you missing all through the performing 7 days, but it’s not a magic bullet. In reality, it can even make the predicament even worse. To maximize our circadian rhythm (which is key to slumber), the system calls for a constant rest sample. That indicates waking up and likely to bed at the very same time.