6 things that we are wrong in sleep

There is no doubt that sleep is significant for your health. Without enough risk of developing diseases, such as dementia, high blood pressure and type 2 diabetes, it can raise, and it is more likely that you will feel sensitive and restless.

In the pursuit of perfect night rest, some people tried to drink “Sleepy Girl Mocktails” or invested in complicated night routines. But many of these solutions are not supported by research and do not solve the problems with sleep hygiene underlying problems.

“There are many opportunities to move the needle” regarding universal misunderstandings about sleep, said Rebecca Robbins, assistant professor in the Department of Sleep Medicine at Harvard Medical School and the main author A Research 2019 For misunderstandings related to sleep.

The Novel York Times asked 11 sleep experts to set a record for some of the myths that they hear most often.

You can’t train your body to need less sleep.

If you have experienced long -term sleep deprivation, you may have felt as if your body eventually adapted.

Dr Ian Katznelson, a neurologist at Northwest Medicine Lake Forest Hospital, you can find ways to deal with a smaller sleep, such as drinking caffeine or skipping classes behind schedule at night. But this does not mean that you will really find the negative effects of a tiny rest that they can cover Memory deteriorationIN mood swings AND reduced creativity.

More sleep is not always better.

Experts say that indigent quality, compact sleep is not good for you, but planting can also be associated with health problems.

AND 2023 study This covered data from almost 500,000 participants that adults who slept over nine hours a day were 35 percent more exposed to death due to respiratory disease. And A 2021 review He stated that long foundations were more exposed to the development of type 2 diabetes compared to those who slept seven to eight hours a day.

But it remains unclear whether excessive sleeping can cause health problems, or a long sleep is a symptom of basic health problems, said Dr. Fariha Abbasi-Feinberg, who serves on The Council of the Directors of the American Academy of Sleep Medicine.

Adults should generally strive to get seven to nine hours sleep at night, according to the Center for Disease Control and Prevention. If you feel the need for much more sleeping, consider visiting specialists for sleep, said Dr. Jennifer Goldschmied, sleep researcher and psychiatry assistant professor at the University of Pennsylvania hospital. Such specialists can lend a hand you assess whether you have a disorder such as sleep apnea, which causes crushed, indigent quality.

You can’t make up for the lost sleep over the weekend.

Experts say that sleeping for about 30 minutes on Saturday morning is not a reason for concern. But if you sleep for many hours every weekend, it is probably a sign that you do not have enough rest during the week, said Dr. Thomas Drynyny, director of the Sleep Institute at Northwell Staten Island University University Hospital.

Dr. Dzierany said that if you are developing for seven hours of sleep, but for example you will only get about six hours from Monday to Friday, you missed almost all night of sleep. He added that experts call “sleep debt”.

To sleep seven hours AND Completely pay off the debt from a week, you need to sleep for 12 hours in one night. For most people, this is not logistically possible. But even if you can do it, experts say that you will probably be trapped in a different sleep debt cycle, because the next night you will feel less tired. Instead, consider dispersion of more closed eye throughout the week, gradually sleeping earlier.

“Try to go to sleep 15 minutes earlier, maybe 15 more,” said Dr. Robbins. “Not wide changes.” She added that when you adapt peace, pay attention to how you feel to determine the best schedule.

Waking up at night is not always a sign of bad sleep.

Getting up at 3am to exploit the bathroom may seem destructive, but experts say that this is not necessarily a reason to worry. Your body goes through different stages of sleep all night, and sometimes changes cause compact awakening, said Dr. Goldschmied.

Many people think that “you should put your head on the pillow, fall asleep immediately and not wake up for the rest of the night,” said Dr. Goldschmied. “And I usually say:” This is not a dream. This is a coma. “

But if you fall asleep more than about 15 or 20 minutes, get out of bed. Dr. Mehwish Sajid, sleep medicine doctor at the University of Michigan Health can make tossing and turning you can frustrate and make you arduous, sleep doctor at the University of Michigan Health. Instead, do something relaxing, for example reading a calming book or meditation. Return to bed only when you feel sleepy again, she added.

GROGGGYGLESS is not always a cause for concern.

After a long nap or deep sleep, you can wake up, feeling stunned and confused. This may temporarily worsen cognitive performance or put you in a bad mood, but a group may be normal – this is called experts Sleep inertia.

“You are not just waking up with delicate eyes and a bushy tail,” said Dr. Ann Romaker, director of sleep disorders at the University of Cincinnati.

According to CDC., sleep inertia can last from 30 minutes to two hours. If you are deprived of sleep, you can experience this feeling longer-even though experts say that reasoning is not fully understandable. Sleep lend a hand and some drugs that make you tired, such as antihistamines and sedatives, can also exacerbate sleep inertia and create a “hangover effect”, said Dr. Goldschmied.

To deal with this feeling, Dr. Goldschmid recommended a compact walk outside in the morning, if possible: sunlight is a natural clue for the body that it’s time to wake up. But if this feeling will never disappear or hinders your everyday life, it is worth talking to a sleep medicine doctor.

Snoring is not always harmless.

Dr. Sajid said that tens of millions of Americans report snoring here and there, but it is not always gentle.

Habitual, noisy and disturbing snoring is often a sign of obstructive sleep apnea, a common form of sleep apnea that occurs when throat tissues and tongue muscles relax and block your respiratory tract, said Dr. Sajid. Some groups, including men, postmenopausal women, people with obesity, smokers, drinking and middle -aged and older adults, are more exposed to this state. (Dr. Romaker noticed that women with sleep apnea did not always snore loudly and may experience repeated wakes up at night.)

Dr. Sajid said that if it turns out that “you are choked by catching” or “waking up with snoring” – or if someone whom you shared the bed with notification about these behaviors – “that’s all that must be assessed by the supplier because, because, Because the supplier must assess by the supplier, this may mean that the basic health problem is underway. “