For whatever reason, sleep tends to get a bad rap. For one reason or another, people donât think they need it, consider it a waste of time, or feel that it really isnât a top priority when theyâre still younger. After all, youâll have all kinds of time to sleep when youâre old.
However, the truth is that sleep is very important and putting it off for a few hours one night to make up your lost shuteye another time doesnât actually work. Getting sufficient sleep is essential to human health, function, development, and performance. It is part of the âholy trinity of health,â which also includes nutrition and exercise. It plays a key role in a healthy existence, influencing your mood, weight, cognitive function, appearance, and so on. It is important to your overall existenceâwhich means itâs also important that you learn the truth about some popular sleep mythsâ¦
Myth #1: You Can Get Used to Sleeping Less
This is a popular myth because, for the most part, it feels like you can. However, what you might be feeling isnât an accurate perception of reality. The truth is that your body doesnât actually adjust to getting less sleep. So letâs say youâre starting a new shift at work, and instead of working from 9 to 5, youâre working from 8 to 4. If you keep the same bedtime, your body wonât adjust, even if it seems to become increasingly easier to wake up at an earlier hour. In fact, studies show that even as people think they have adjusted, their cognitive and functional abilities actually decline over time. As your sleep deficit grows, so does your inability to perform. Why donât you notice? Because while youâve become increasingly impaired, you are less equipped to notice!
Myth #2: You Can Catch Up on Sleep
Sometimes, you have a busy week and you just donât get as much sleep as you need. Other times, you put sleep on the backburner because you donât want to miss something; you tell yourself itâs fine because youâll make up for the lost sleep on the weekend. Unfortunately, itâs not that easy. When you donât get as much sleep as you need, you accumulate something called âsleep debt.â Much like real debt, sleep debt can take a while to pay (sleep) off. Letâs say, for example, you need eight hours of sleep per night to function effectively. If you shave two hours off per night from Monday to Friday, youâre 10 hours in the hole by the time the weekend comes around. If you sleep in for an additional three hours each day of the weekend, youâre still down four hours. Having a sleep deficit means youâll be moodier and absent-minded, you wonât be able to perform as well, and youâll have problems functioning in general. The best way to sleep off debt is to add an hour or two per night and rely on your bodyâs natural clock to wake you. Go to bed when youâre tired and wake up when your body tells you to!
Myth #3: Itâs a Waste of Time
Iâll always remember the line âI never sleep, âcause sleep is the cousin of deathâ from one of my favorite songs. As much as I enjoy the song, this lyric couldnât be less true. Sleep is ultimately what allows you to enjoy life. During sleep, your body rests and recovers and a number of physiological processes take place to clean and recharge your body and mind before it goes to work again tomorrow. Look at sleep as a an enjoyable experience and not something that will rob you of something else!
Myth #4: You Can Will Yourself to Sleep
One of the worst things you can do is lay in bed trying to fall asleep. Laying in bed trying to fall asleep actually makes it more difficult to fall asleep and can increase your risk of developing long-term insomnia. If you canât fall asleep when you get into bed, get out of bed and do something quiet, like reading a book or working on a puzzleâsomething relaxing that does not involve looking at your smartphone, television, or any other digital screenâuntil you are sleepy. When you catch yourself dozing off or your eyes starting to get tired and heavy, head to bed!
Sources for Todayâs Article:
Klein, S., â7 Things Sleep Experts Wish You Would Stop Saying About Getting Your Zzs,â The Huffington Post web site, July 7, 2014; http://www.huffingtonpost.com/2014/07/07/sleep-pet-peeves_n_5544915.html.
Webster, M., âCan You Catch Up On Lost Sleep?â Scientific American web site, May 6, 2008; http://www.scientificamerican.com/article/fact-or-fiction-can-you-catch-up-on-sleep/, last accessed July 8, 2014.