20 most common myths around sleep busted

Nightcaps bedroom television and hitting snooze may be affecting your sleep quality

Nightcaps bedroom television and hitting snooze may be affecting your sleep quality

Numerous most popular shortcuts we use to help us catch some ZZZs might be doing absolutely nothing, according to a large-scale new study.

Researchers reviewed more than 8000 websites to identify 20 most common assumptions about sleep.

The following are the most worrisome, according to Rebecca Robbins, Ph.D., lead author of the study and a postdoctoral research fellow in the Department of Population Health at NYU Langone Health, who published her findings in Sleep Health: 1.

They concluded that although you might "adjust" to being in a constant sleep-debt, you do so at the risk of serious health consequences.

Whether you have a nightcap before bed, or count sheep while tossing and turning for hours, there are lots of tips that have become common antidotes to a restless night under the covers. Fashion designer Tom Ford only gets three hours of shut-eye.

Margaret Thatcher famously did it, but following in the footsteps of the former Prime Minister is a no-no for the general public.

At the top of the list was the widely held belief that some people can get by on ≤5 hours of sleep a night for long periods with no impact on health, they reported in Sleep Health.

Habitual insufficient sleep (five hours or fewer) is associated with adverse outcomes related to heart disease, obesity, and diabetes.

Instead, researchers recommended catching winks for at least seven hours each night.

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Researchers in the U.S. have warned that just staying in bed and trying to force sleep when insomnia strikes is one of the worst things you can do. But, as counterintuitive as it may seem, getting out of bed is key if you can't fall asleep.

"These devices emit bright blue light, and that blue light is what tells our brain to become alive and alert in the morning", Robbins said.

"If we stay in bed, we'll start to associate the bed with insomnia", Robbins said in the study. "[It's like] going to the gym and standing on a treadmill and not doing anything". "Keep the lights low, do something non-stimulating - like reading a boring book - and return to bed when you're exhausted again", she says.

Loud snoring isn't just annoying for other people to deal with - it's also potentially a sign of bigger health issues, like sleep apnea, which raises the risk of high blood pressure, heart attacks and stroke.

There's a sensible logic in the decision to toss and turn until you finally get to sleep. Another myth says that your body can adapt to less sleeping.

This would avoid the effects of this falsehood and others identified such as the value of taking naps when you routinely have difficulty sleeping overnight. Lesser sleep can lead to cardiovascular diseases and early deaths.

Instead, the NYU study recommends we set and maintain a regular sleep cycle, to keep our body's circadian rhythm in check: "That controls all the hormones of the body, body temperature, eating and digestion, and sleep-wake cycles". There are four phases of sleep necessary to restore fully.

"One large cross-sectional study of USA adults found that 52.7% of reported snoring and that snoring was associated with adverse health outcomes in its own right".

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