Sleep Myths: Misinformation Can Be Harmful to Your Health

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Sleep Myths: Misinformation Can Be Harmful to Your Health

By Admin

In a new study on sleep myths, a team of researchers combed through an extensive collection of common sleep assumptions to identify the most widely accepted misconceptions on the subject. Not surprisingly, the number-one misconception identified in the study was the assumption that limited sleep is manageable. At a time when sleep debt is a problem on the rise throughout the world, we still insist on maximizing our waking hours at the expense of healthy sleep habits. And the consequences are becoming an epidemic. As we reported back in December of last year, 50 to 70 million Americans have chronic sleep disorders, and a third of U.S. adults now report less than the medically recommended amount of sleep on average nights. And yet the trend is still heading in the direction of less sleep for nearly every country in the world.

Myth 1: You don't need seven hours of sleep per night

The Number-One Myth, that you can get by on less than seven hours of sleep per night, should be disregarded as a falsehood. Almost every sleep specialist agrees that sleep needs will vary between individuals, but seven to nine hours per night is the average requirement for good health and replenishment. For younger people the number is higher, from eight to ten hours or more. People tend to think they can get by with less sleep because they either plan on catching up at a later date, or simply feel “normal” after doing it night after night. But when people change their sleep schedule or try to adjust to less sleep, they are simply getting used to the impairment that follows. Things can happen that change sleep hours. A flight, a big study night, or a deadline may throw things off for a day or two, and in those cases there is no harm in catching up with a few added sleep hours. But if you can avoid such disruptions in the first place, you should. Keeping a steady routine of healthy sleep habits can have lasting benefits and add years to your life.

Myth 2: Snoring is harmless

Those in the sleep apnea community may find it surprising that snoring is disregarded as a nuisance by most, but this myth is widespread. As emphasized in previous posts, snoring, especially loud snoring, is a very common symptom of sleep apnea. Although snoring may be harmless for some, it can be life threatening to others. People with sleep apnea wake up gasping for breath, causing reductions in blood oxygen levels that can lead to hypertension, heart disease, cardiovascular problems, and stroke. And with 22 million Americans suffering from the disorder, its most common symptoms should not be ignored. Once checked by a professional physician or sleep specialist, a case of snoring may indeed be revealed as harmless, but why take the chance.

Myth 3: Alcohol helps you sleep

Almost anyone you ask will tell you that a drink or two at bedtime is a good way to relax. But even if alcohol helps to increase the quantity of your sleep, unfortunately, there are drawbacks in the quality of your sleep after consuming even a single drink. This is a very common misconception because most people are familiar with the experience of “passing out” after drinking alcohol. But what doctors and researchers are telling us is that these effects do not lead to healthy sleep. Even if drinking allows people to fall asleep quicker or sleep more deeply, it also inhibits rapid eye movement (REM) stages, restorative functions, and proper dreaming. An important study in 2018 revealed that even in small doses, alcohol reduces the restorative quality of sleep. Average intakes, for example, one to three nightcaps within a period of two to three hours, will decrease sleep’s physiological recovery function by 9.3 percent. And more moderate to high levels of alcohol consumption lowered measures of restorative sleep quality by 20 to 40 percent, respectively. In addition, alcohol relaxes the muscles in the back of the throat, making it easier for the airway to become blocked in people with sleep apnea syndromes.

Myth 4: Sleeping pills are an easy way to get to sleep

The next myth on this list, that over-the-counter sleeping pills are an easy and effective way to get some quick Z’s, is a complicated issue. To begin, sleep aids change sleep patterns in the same way that alcohol does, affecting brain waves and limiting REM stages. The long-term effects of sleeping in this way are not completely understood. The effects can also vary between individuals. Sleep aids are categorized according to a few common ingredients, each of which has its own potential effects and side effects depending on an individual’s age, health, allergies, and metabolism. The most common over-the-counter sleep aids contain one or more of the following:

Diphenhydramine: a sedative antihistamine (Brands: Benadryl, Aleve PM).
- Potential side effects: daytime drowsiness, confusion or forgetfulness, blurred vision, dry mouth and eyes, constipation, substance tolerance.
Doxylamine succinate: also a sedating antihistamine, but stronger in potency than diphenhydramine (Brands: Unisom, NyQuil).
- Potential side effects: similar to diphenhydramine, but without the development of tolerance resulting in higher dose requirements.

Natural Sleep Aids: Note that natural sleep aids are less regulated than other over-the-counter sleep medicines, and FDA guidelines will not apply.

Melatonin: mimics the natural hormone melatonin that maintains and controls the sleep-wake cycle.
- Potential side effects: daytime sleepiness, headaches,
Valerian: a plant supplement with a history of some sedative effects. Studies vary as to the effectiveness of the valerian.
- Potential side effects: no side effects have been documented.

Note: there are also generic or store brands that contain the same ingredients as brand-name sleep aids. These brands have the same effects and side effects as common brand names with the same ingredients. Always start with your doctor If you are having difficulty sleeping, it is always best to consult with a doctor or sleep specialist first. Don’t take chances by self-diagnosing or attempting a quick fix. There are risks involved for people with sleep apnea in particular, as well as for asthma, liver disease, urinary retention, glaucoma, and chronic obstructive pulmonary disease. Pregnant women are advised not to use sleep aids due to potential effects on the child. Additionally, over-the-counter medications can react to other medications you are currently taking, and have specific effects that may not be listed on the package. They are normally a temporary solution used for air travel and similar experiences in which sleep may be disrupted, and should never be relied upon for long-term sleep difficulties.

Myth 5: Exercising at night will keep you up later

This myth is somewhat controversial among fitness experts, but most research supports the idea that exercise at any time of the day or night is better for sleep than no exercise at all. The exception would be for highly vigorous exercise within an hour of bedtime, as this level of physical activity can prolong wakefulness when performed at late hours. But moderate exercise a few hours before bedtime will actually reduce stress hormones such as adrenaline and cortisol, and lead to a calming effect as you wind down to the sleeping hour. In addition, exercise produces endorphins, which relax the body and stimulate the mind. In fact, a study published by the Journal of Sports Medicine found that after looking over thousands of past studies for the most relevant and authoritative sources on the issue of sleep and exercise, “moderate exercise did not cause sleep problems in any of the studies examined, not even when the training session ended just 30 minutes before bedtime.” Regardless of when you decide to exercise, most fitness experts will say that keeping the routine is more important than the time. Your mind and body will both grow accustomed to the periods of exertion, and feelings of relaxation will follow. The best you can do is keep your exercise and your bedtime both on a strict schedule and follow it as closely as you can. It should also be noted that individuals with sleeping problems should follow strict evening routines that establish a restful and relaxing atmosphere. For these people, exercise may not be a priority in the evening. Treatment or doctor recommendations may prescribe specific activities during evening hours. Rule number one for any myth is to consult a physician.

Myth 6: Sleep Apnea is a middle-aged man’s disorder

This is essentially two myths in one. The first is the misconception that sleep apnea primarily affects males. Men may be more likely to have sleep apnea, but as women age and enter menopause, they become more susceptible to the disorder and can become just as likely as men to begin experiencing apnea events. A recent population-based study found that roughly 6 percent of women of all ages have moderate or severe sleep apnea and an additional 5 percent of women have a mild form of the disorder. For men, the numbers are roughly twice as high, but by the age of menopause, the likelihood of women developing sleep apnea increases to 20 percent or more. According to the same research, women are eight times more likely to be misdiagnosed. OSA is also common in children, affecting as many as 1 in 10. In some cases the symptoms can be mild and outgrown as a child ages, but other times it can develop into severe cases of the disorder that ultimately affect growth and development, leading to other health or behavioral problems as a result. As noted in the myth on snoring, sleep apnea is estimated to affect over 22 million Americans, and that’s just one country. While sleep apnea is more common in later ages, it can affect anyone at any time.

Myth 7: Teenagers who sleep in are lazy

According to sleep experts, teeagers require at least 8 to 10 hours of sleep each night for normal functioning. This compares to an average of seven to nine hours a night needed for most adults. The reason for this is the constant growth and physiological changes that occur at this age. These same changes also keep them awake later in the evening and keep them sleeping later in the morning. At the same time, life and schoolwork begin early, when a teen’s system is still on its downtime. This has been a universal problem for many generations, and is unlikely to change in the near future, but we can at least recognize that teenagers are not necessarily being lazy when they appear tired or uninvolved during early hours. We could also do better to give teenagers a rest and allow them the time they need to awaken. A rushed lifestyle is not good for anyone, and lead to more harm than good.

Myth 8: If you can’t sleep, imagine counting sheep

Waking up in the middle of the night can happen to anyone, and for a number of reasons, but not being able to fall back asleep is a symptom of insomnia. Whether you have a sleeping problem or not, the best thing you can do is think relaxing thoughts. Counting sheep, as doctors will tell you, is not the most relaxing imagery available to the imagination. Some research even suggests that counting sheep may be more distracting than relaxing. Others suggest that such repetitive thoughts are worse than distracting, and can be counterproductive. Whichever technique is used, most experts agree that if it doesn’t work within the hour, you may want to get up and try something else, perhaps music, art, or reading. And if it happens regularly, it shouldn’t be ignored. Only a visit to your doctor will get you treated properly and hopefully get you some piece of mind.

Myth 9: You can become a morning person

This myth is so popular that debunking it is not enough for some people. They still want to believe it. People are so inclined to think that early rising is a good thing, that how much sleep they are getting is the last thing on their minds, even when they’re exhausted. But not everyone functions well in the morning hours, regardless of their bedtimes. When it comes to sleep, each person has a biological chronotype, which determines their natural circadian rhythms. Some people will experience high energy upon waking, while others peek later in the day or in the evening. The body’s internal clock may change over the years or be affected by environmental factors such as climate, but some are simply stuck in their chronotype. As much as they change their sleep hours or force themselves to rise up and get to work early, it won’t feel natural to them. The best thing you can do, if you are one of these people, is accept your internal makeup and get things done when you can. This doesn’t mean sleeping in and ignoring your responsibilities—you can still get up early and make the most of your mornings—but at some point you will need to accept that you will feel better later in the day. Looking forward to those moments and planning your days around them may be the key to reaching those goals you set out to accomplish upon waking.

Myth 10: Eliminating blue light is a healthy way to use devices at night

It has been widely reported that blue light emitted by device screens can keep us awake at night. According to studies on this effect, blue light can block the production of melatonin, which our brains produce to calm us into the state of sleep at late hours. This discovery has resulted in a number of blue light-blocking products such as screen covers, glasses, and apps that can reduce blue light emissions, and while the creators of these new products may be trying to solve the problem, they may be placing a bandaid on a deepening wound. Seeing a protective product such as a blue light app as a solution, users may continue to use their devices until late in evening before bedtime. Meanwhile, simply checking our phones or laptops before bed is enough to halt melatonin, blue light or no blue light. Stopping blue light only stops one of the many factors of device use that contribute to sleepless. Further research should tell us more about this, but in the meantime, please don’t use your blue-light glasses as an excuse to surf the internet and play video games until the early morning hours.

Myth 11: Turning up the radio or opening a window will help you stay awake when driving

If you're feeling tired while driving, please pull over and do something about it. Get some exercise, go to an all-night diner, or sleep in your car if you have to. But don’t rely on a window or a radio to keep you awake. Exercise or caffeinated beverages can help overcome drowsiness for a short period, but if the drive ahead is long, you will need your sleep. The only real prevention for drowsy driving is a good night’s sleep before your trip. Keep in mind that up to 6,000 fatal crashes each year are caused by drowsy driving. And according to the Centers for Disease Control and Prevention, a vast majority of these accidents can be avoided with simply precautions. Get some sleep. If you have a sleep disorder that affects your driving, always look for another person to help drive the distance. If you can’t find anyone to help, consider an alternative mode of transportation. Bus and rail travel is fairly cheap, quick, and safe, as compared to most urban highway driving, and even allows you the time to work on a project, read, or watch a movie if you end up staying awake. The idea is safety first, and this cannot be emphasized enough when it comes to the dangers of driving. It is not just your life that you put in danger when you drive drowsy, but everyone else on the road.

Myth 12: Some people don't dream

This myth is actually partly true, but it is included in the list because the vast majority of people who claim not to dream are most likely dreaming, according to researchers, but are not recalling the experiences. The reasons for dream recall remain a mystery for the most part, but even those with high recall are forgetting the majority of their dreams. Most people forget from 95 to 99 percent of their dreams, according to the National Sleep Foundation, and recent studies have shown some differences in the temporo-parietal junction (TPJ) activity of high and low recallers, both in sleep and in waking. The TPJ is an area involved in processing responses to external stimuli, and its activation signals a heightened awareness of stimuli, or more specifically, a heightened response. While it is assumed that most people dream, whether they recall their dreams or not, there is still a small percentage of individuals who are thought to dream very rarely, or never dream at all. This would be a very small percentage of the population, likely lower than 1 percent, and in some cases can be harmful or even fatal if the condition is prolonged. Recent research suggests that dream deprivation may be as serious as sleep loss. Rapid eye movement (REM) sleep – the stage in which we dream the most – is associated with learning and creativity. While there's a lot we still don't know about dreams, we do know that dreaming helps us to sort and store memories, process emotions, and reinterpret our daily experiences, all of which is important for mental health. Chances are, if you have no memory of your dreams, you are simply sleeping through them, and as far the records show, there’s no harm in that.