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5 Sleep Myths and How to Beat Them

5 Sleep Myths and How to Beat Them

We’ve all been there–those dreaded tossing and turning, sleepless nights that have us looking at the clock every five minutes thinking, “If I fall asleep now, I’ll get at least 4 hours.” Well, fret no longer. Below are some common sleep myths debunked, and suggestions for how you can turn your anxiety-ridden nights into peaceful Z’s.

1. Eight is the magic number.
Fact: There’s nothing special about that exact number, it’s just an average. “Everyone has different sleep needs, and you’ll know you’re getting enough when you don’t feel like nodding off in a boring situation in the afternoon,” says New York University psychologist Joyce Walsleben, Ph.D., co-author of A Woman’s Guide to Sleep.

How to beat it: Listen to your body. If you’re constantly reaching for snacks or need an afternoon caffeine jolt–go to bed earlier. Your body is craving other ways to stay alert via sugar and caffeine. As an added bonus, you’ll be amazed at the weight lost when you start getting the proper amount of rest. In fact, according to a Harvard Nurses’ Health Study, women who slept five hours or less a night were a third more likely to gain 33 pounds or more over 16 years than women who slept seven hours.

2. You can make up for lost sleep on weekends.
Fact: Sleep binging on the weekend and forgoing sleep during the week upsets your circadian rhythms and make it more difficult to get into a deep sleep state. So instead of making up for the past sleepless week, you set yourself up to fail for the week to come. “The body loves consistency,” says Donna Arand, Ph.D., spokeswoman for the American Academy of Sleep Medicine.

How to beat it: Try and wake up and go to bed at the same time every day–even on weekends. Like everything else in life, the key here is balance. A couple hours difference probably won’t make a huge impact, but don’t sleep in until the afternoon.

3. Some peoples’ bodies only need a few hours of sleep.
Fact: Despite the legendary stories we’ve all heard about Di Vinci only sleeping four hours a night, too little sleep is bad for your health and your happiness. It can impair performance, judgment, the ability to take in new information, weaken your immune system, and can contribute to weight gain.

How to beat it: If you don’t feel drowsy within 20 minutes of lying down, get up and do something that is not too active until you feel sleepy. Then try going back to bed. Avoid caffeine, nicotine, and alcohol after 8 p.m. on weekends and 6 p.m. on weekdays.

4. You need to be on medication if you have chronic insomnia.

Fact: Sleeping medication is designed to be used solely for short term sleep disorders such as travel adjustment or a stressful incident. People who suffer from insomnia benefit more greatly through behavioral changes and cognitive therapy, such as learning better sleeping habits.

How to beat it: Look into Cognitive Behavior Therapy (CBT). “People think there’s something wrong with them if they wake up in the middle of the night, so when it happens, they look at the clock and start to worry, which prevents them from getting back to sleep,” says CBT therapist Dan Walsleben in a recent MSNBC article. “A therapist would explain that sleep is made up of both deep and light phases, and it can be perfectly normal to awaken every 90 minutes or so. Instead of worrying, we tell patients to congratulate themselves for sleeping so normally and let their bodies drift off again,” Walsleben says.

5. The older you are the less sleep you need.
Fact: As we age our quality of restorative, deep sleep declines, making it more difficult to stay asleep. According to a New York Times article, “The composition of sleep changes. There is also a greater likelihood that sleep will be disrupted by chronic illness, pain or some other discomfort. As a result, you end up with fewer hours of sleep each night–and subsequently a need to make up for that loss during the day.”

How to beat it: Just say no to naps. Studies show that seniors need just as much sleep as everyone else, they’re just getting it at different times. If you want to have a restful evening, try to avoid daytime naps, especially after 3 p.m.

Read more: General Health, Health, Natural Remedies, , , , , ,

By Veronica Peterson, Editor, Healthy & Green Living

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Veronica Peterson

Veronica Peterson has a background in green design and creative writing. She loves discovering and sharing sustainable ways to enrich life. Veronica is a happy urbanite, who lives above a produce market in San Francisco with her dog Winnie.

36 comments

+ add your own
8:16AM PDT on Jul 23, 2012

Nap time!

11:15PM PST on Jan 4, 2012

Interesting, thanks.

8:30PM PDT on Aug 22, 2011

Disagree with the nap assessment. Always took naps as needed. Never interfered with my night sleep, was very alert and rested most of the time, and was able to accomplish more in a day then most. My grandparents taught me that and I stand by it. When I was young all the places I worked had rooms to do just that. My job we had 12 beds a low lit room, water pitchers at the bedside, and and a full time nurse on duty: fresh throw was handed to you as you walked in. Sometimes you don't actually sleep just doze lightly. Very refreshing works wonders.

4:33AM PDT on Mar 28, 2011

Thanks for the article!

9:54PM PDT on Mar 16, 2011

getting 8 hours sleep became a whole lot easier after kids became adults and moved out...now if I could just stay off this computer till the early morning hours and get my 8 in a little earlier in the day, I'd accomplish a lot more!!

9:45AM PST on Nov 11, 2010

I did years of getting by on 4-5 hours of sleep/night! Now I have got to have 8 hours of sleep each night.

2:00PM PDT on Nov 2, 2010

Waaa! I want my naps!

10:12AM PDT on Oct 2, 2010

CBT is the shit!

6:09PM PDT on Sep 29, 2010

Egh. Guess I can't make up sleep on the weekends anymore.

12:02PM PDT on Sep 26, 2010

I have always hated going to bed and hated getting up. I have tried to do better, but I constantly fail, I find dieting easier! Lol.

Thanks for posting.

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Disclaimer: The views expressed above are solely those of the author and may not reflect those of
Care2, Inc., its employees or advertisers.

people are talking

And one more thing - how come they never did these studies on gay people?

Interesting article, thank you!

Cool and refreshing.

Marie W. Marie W.
on Watermelon Ice Cubes
34 minutes ago

Glad there was a happy ending. Hope the previous owners where charged with animal abuse and cruelty…

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