SleepTree Facts
There are many common myths about sleep. We hear them frequently,
and may even experience them far too often. Sometimes they can be
characterized as “old wives tales,” but there are other
times the incorrect information can be serious and even dangerous.
The National Sleep Foundation has compiled this list of common myths
about sleep, and the facts that dispel them.
- Snoring is a common problem, especially among men, but it
isn’t harmful.
Although snoring may be harmless for most people, it can be a
symptom of a life threatening sleep disorder called sleep apnea,
especially if it is accompanied by severe daytime sleepiness.
Sleep apnea is characterized by pauses in breathing that prevent
air from flowing into or out of a sleeping person’s airways.
People with sleep apnea awaken frequently during the night gasping
for breath. The breathing pauses reduce blood oxygen levels, can
strain the heart and cardiovascular system, and increase the risk
of cardiovascular disease. Snoring on a frequent or regular basis
has been directly associated with hypertension. Obesity and a
large neck can contribute to sleep apnea. Sleep apnea can be treated;
men and women who snore loudly, especially if pauses in the snoring
are noted, should consult a physician.
- You can “cheat” on the amount of sleep you get.
Sleep experts say most adults need between seven and nine hours
of sleep each night for optimum performance, health and safety.
When we don’t get adequate sleep, we accumulate a sleep debt
that can be difficult to “pay back” if it becomes too
big. The resulting sleep deprivation has been linked to health
problems such as obesity and high blood pressure, negative mood
and behavior, decreased productivity, and safety issues in the
home, on the job, and on the road.
- Turning up the radio, opening the window, or turning on the
air conditioner are effective ways to stay awake when driving.
These “aids” are ineffective and can be dangerous to
the person who is driving while feeling drowsy or sleepy. If you’re
feeling tired while driving, the best thing to do is to pull off
the road in a safe rest area and take a nap for 15-45 minutes.
Caffeinated beverages can help overcome drowsiness for a short
period of time. However, it takes about 30 minutes before the
effects are felt. The best prevention for drowsy driving is a
good night’s sleep the night before your trip.
- Teens who fall asleep in class have bad habits and/or are
lazy.
According to sleep experts, teens need at least 8.5 – 9.25
hours of sleep each night, compared to an average of seven to
nine hours each night for most adults. Their internal biological
clocks also keep them awake later in the evening and keep them
sleeping later in the morning. However, many schools begin classes
early in the morning, when a teenager’s body wants to be
asleep. As a result, many teens come to school too sleepy to learn,
through no fault of their own.
- Insomnia is characterized by difficulty falling asleep.
Difficulty falling asleep is but one of four symptoms generally
associated with insomnia. The others include waking up too early
and not being able to fall back asleep, frequent awakenings, and
waking up feeling unrefreshed. Insomnia can be a symptom of a
sleep disorder or other medical or psychological/psychiatric problem,
and can often be treated. According to the National Sleep Foundation’s
2002 Sleep in America poll, 58 percent of adults in this country
reported at least one symptom of insomnia in the past year. When
insomnia symptoms occur more than a few times a week and impact
a person’s daytime functions, the symptoms should be discussed
with a doctor or other health care provider.
- Daytime sleepiness always means a person isn’t getting
enough sleep.
Excessive daytime sleepiness is a condition in which an individual
feels very drowsy during the day and has an urge to fall asleep
when he/she should be fully alert and awake. The condition, which
can occur even after getting enough nighttime sleep, can be a
sign of an underlying medical condition or sleep disorder such
as narcolepsy or sleep apnea. These problems can often be treated,
and symptoms should be discussed with a physician. Daytime sleepiness
can be dangerous and puts a person at risk for drowsy driving,
injury, and illness and can impair mental abilities, emotions,
and performance.
- Health problems such as obesity, diabetes, hypertension,
and depression are unrelated to the amount and quality of a person’s
sleep.
Studies have found a relationship between the quantity and quality
of one’s sleep and many health problems. For example, insufficient
sleep affects growth hormone secretion that is linked to obesity;
as the amount of hormone secretion decreases, the chance for weight
gain increases. Blood pressure usually falls during the sleep
cycle, however, interrupted sleep can adversely affect this normal
decline, leading to hypertension and cardiovascular problems.
Research has also shown that insufficient sleep impairs the body’s
ability to use insulin, which can lead to the onset of diabetes.
More and more scientific studies are showing correlations between
poor and insufficient sleep and disease.
- The older you get, the fewer hours of sleep you need.
Sleep experts recommend a range of seven to nine hours of sleep
for the average adult. While sleep patterns change as we age,
the amount of sleep we need generally does not. Older people may
wake more frequently through the night and may actually get less
nighttime sleep, but their sleep need is no less than younger
adults. Because they may sleep less during the night, older people
tend to sleep more during the day. Naps planned as part of a regular
daily routine can be useful in promoting wakefulness after the
person awakens.
- During sleep, your brain rests.
The body rests during sleep, however, the brain remains active,
gets “recharged,” and still controls many body functions
including breathing. When we sleep, we typically drift between
two sleep states, REM (rapid eye movement) and non-REM, in 90-minute
cycles. Non-REM sleep has four stages with distinct features,
ranging from stage one drowsiness, when one can be easily awakened,
to “deep sleep” stages three and four, when awakenings
are more difficult and where the most positive and restorative
effects of sleep occur. However, even in the deepest non-REM sleep,
our minds can still process information. REM sleep is an active
sleep where dreams occur, breathing and heart rate increase and
become irregular, muscles relax and eyes move back and forth under
the eyelids.
- If you wake up in the middle of the night, it is best to
lie in bed, count sheep, or toss and turn until you eventually
fall back asleep.
Waking up in the middle of the night and not being able to go
back to sleep is a symptom of insomnia. Relaxing imagery or thoughts
may help to induce sleep more than counting sheep, which some
research suggests may be more distracting than relaxing. Whichever
technique is used, most experts agree that if you do not fall
back asleep within 15-20 minutes, you should get out of bed, go
to another room and engage in a relaxing activity such as listening
to music or reading. Return to bed when you feel sleepy. Avoid
watching the clock.
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