Discover the scientific facts that debunk these eight common sleep myths.
There are a number of sleep myths that are often mistaken for facts — from how long someone should sleep for to whether a nightcap helps people drift off sooner. Far from being harmless, some of the most misleading sleep claims can lead to poor sleep hygiene and habits, resulting in poor sleep quality and negative health outcomes.1.
"Alcohol directly reduces REM sleep, which is vital for memory and emotional processing," he said. REM sleep, or rapid eye movement sleep, usually starts about 90 minutes after falling asleep."If you start to rack up a REM sleep debt, you might struggle to concentrate, learn and lay down long-term memories."
How much sleep we need is determined by our stage in life, our health and how much energy we expend during the day. However, scientists have discovered two genetic mutations that may enable individuals to be natural short sleepers without suffering any of the adverse health effects of sleep deprivation. But these mutations are rare, and most people need more than five hours of sleep.
"By the time we reach our 50s, we've lost up to 70% of the deep sleep we had in our 20s," said Meadows."However, the suggestion that older adults need less sleep as they age is a myth. Reduced deep sleep and the rise in sleep-disturbing medical conditions and their accompanying medication make it harder to obtain enough good quality sleep."
"Switch off the central heating and swap your lightweight summer duvet for a higher tog winter one," Meadows said."Alternatively, use a combination of sheets, quilts and blankets, as this allows you to more easily regulate your temperature at night for better sleep."
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