| 7 popular sleep myths  Do you view sleep simply as 'down time'? Do you stay up later than intended on weeknights, assuming you'll catch up on your sleep once the weekend rolls around? Here is the truth about some of the most common myths about sleep.
Myth 1: Snoring is a normal part of sleep. Loud, frequent snoring and gasping for air–as opposed to quiet 'purring'–may be signs of a problem with breathing during sleep, such as sleep apnea. Sleep apnea becomes more common as you get older; at least 1 out of 10 people over the age of 65 has sleep apnea. Evidence is growing that snoring on a regular basis disturbs sleep and can make you sleepy during the day. Just like sleep deprivation, snoring may make you more susceptible to diabetes and heart disease. In addition, some studies link frequent snoring to problem daytime behavior and poor school achievement in children. About one-third of all pregnant women begin snoring for the first time during their second trimester. If you are snoring while pregnant, let your doctor know. Myth 2: The main cause of insomnia is worry. Although worry or stress can cause a short bout of insomnia, a persistent inability to fall asleep or stay asleep at night can be caused by a number of other factors. Some of these include: - Conditions that make it hard to breathe, such as asthma and heart failure
- Conditions that cause chronic pain, such as arthritis and headache disorders
- Sleep disorders, such as restless leg syndrome
- Disorders such as depression, anxiety, and posttraumatic stress disorder
- Menopause and hot flashes
- Certain medications, including some beta blockers used to treat heart conditions
Learn more about insomnia Myth 3: You need less sleep as you get older. Adults typically need at least 7-8 hours of sleep each night to be well rested and perform their best during the day. Elderly individuals need as much sleep as other adults, but often getless sleep or find their sleep less refreshing. As people age, they spend less time in the deep, restful stages of sleep and are more easily awakened. Older individuals are also more likely to have insomnia or other medical conditions that disrupt their sleep.  Myth 4: Sleep is a time when your body and brain shut down for rest and relaxation. No evidence shows that any major organ (including the brain) or system in the body shuts down during sleep. Some processes in the body actually become more active while you sleep. "Sleep is definitely not just an 'off' state. Research is telling us that our bodies are actually very busy when we sleep — re-stocking cellular components, consolidating memories, and strengthening connections between nerve cells in the brain." – Dr. Nirinjini Naido, NHLBI Recovery Act-funded sleep researcher (shown at left) Myth 5: Getting just 1 hour less sleep per night than needed will not have any effect on your daytime functioning. Any reduction in the amount you sleep daily can affect your ability to think properly and respond quickly. Inadequate daily sleep creates a 'sleep debt' and short changes the body's normal pattern of hormone cycles, affecting development in children and the long term physical, mental, and metabolic health of adults. This sleep debt accumulates over time and routine sleep deprivation increases your overall risk for weight gain, diabetes, and heart disease. A lack of sleep can: - cause your thinking processes to slow down
- make it harder to focus and pay attention
- impair your perception of emotion in others, which can affect relationships
- lead to faulty decision-making and more risk taking
- slow down your reaction time
- reduce your ability to fight off common infections
Myth 6: Naps are a waste of time. Although naps do not substitute for a good night's sleep, they can be restorative and help counter some of the impaired performance that results from not getting enough sleep at night. Naps can actually help you learn how to do certain tasks quicker. But avoid taking naps later than 3 p.m., as late naps can interfere with your ability to fall asleep at night. Also, limit your naps to no longer than 1 hour because longer naps will make it harder to wake up and get back in the swing of things. If you take frequent naps during the day, you may have a sleep disorder that should be treated. Myth 7: You can make up for lost sleep during the week by sleeping more on the weekends. Although this sleeping pattern will help relieve part of a sleep debt, it will not completely make up for a lack of sleep. This pattern also will not make up for impaired performance during the week because of not sleeping enough. Sleeping later on the weekends can affect your biological clock so that it is much harder to go to sleep at the right time on Sunday nights and get up early on Monday mornings. Popular Resources - Your Guide to Healthy Sleep
This 60-page booklet provides science-based information that includes what sleep is, tips to get a good night's sleep, and common signs of sleep disorders. - In Brief: Your Guide to Healthy Sleep
A 2-page fact sheet of key messages from the "Your Guide to Healthy Sleep" booklet that includes information on sleep disorders and coping tips for jet lag and nighttime shift work. - Technology and Caffeine in Teens: How the 24/7 Lifestyle Adds Up to Subtract Sleep
A summary of recent NHLBI-funded research. - Profile of sleep researcher Dr. Nirinjini Naido
"I sometimes wake up at 3 a.m. and send myself an email about a newly hatched experiment." | 