If you’ve been struggling to sleep, you may be surprised to find out that some of the beliefs you have about sleep are actually false. It’s no secret that sleep is important. But despite its importance, many of us still don’t get the recommended 7 to 8 hours of sleep per night. This might be due in part to some common myths about sleep that are keeping us up at night. In this post, we’ll debunk four common myths about sleep and provide you with some tips for getting a good night’s rest.
Drinking lots of alcohol at night will keep you from sleeping.
The “late night alcohol drinker” is a common stereotype in the United States, but it does have some truth to its claims. Alcohol does keep you up when you drink it at bedtime or any other time during the day, but not at all when it is consumed before bedtime. Sleeping helps your body process alcohol and turn it into energy for functioning throughout the next day.
One of the best ways to fall asleep is to have a nightcap of alcohol. It will make you feel drowsy and reduce the amount of time you spend tossing and turning in bed, trying to fall asleep. The effect lasts only as long as the alcohol is in your system, so if you do drink a little at bedtime, have an extra glass or two in the evening so that it lasts until morning.
Having a warm bath before bed will help you fall asleep faster.
The typical advice for falling asleep faster is to take a warm bath before bedtime. Warm water helps you relax your muscles and take off any tension that’s preventing you from getting to sleep.
Hot water is also believed to help you get a good night’s sleep because it keeps you warm. The warmth of the bath helps keep your body temperature up for a longer period of time, which induces sleepiness according to sleep experts. A hot bath can also make you experience types of dreams.
But women should avoid taking a hot bath before bedtime because it can cause night sweats. Night sweats are bad because they lead to excessive sweating and waking up in the middle of the night to change clothes or use the bathroom.
You will fall asleep faster if you sleep in a cool room.
Cool temperatures are believed to induce sleepiness, which prompts people to get into bed. Once there, they feel warm and cozy, which relaxes their mind and body further, making it easier to fall asleep. Cool temperatures also help prevent night sweats.
Cooler rooms are better for sleep than warmer ones because your body temperature will drop as you relax in bed. The drop can cause you to get too cold if your bedroom is warmly heated or if you’re already wearing blankets in bed.
Working near midnight will keep you up all night.
You should avoid working near midnight because it keeps you awake. The body clock affects how long your sleep is, so if you’re performing high-stress activities during the time when it should be sleeping the longest, that’s going to have an effect on your sleep quality and duration. Your brain is what controls sleepiness, so when there’s a fight or flight response in the brain and adrenal glands, you won’t be tired all night as usual.
The best way to make sure you get a good night’s sleep is to avoid working late at night. If you have to work, try doing it in the morning or early evening, and then do a short nap before bedtime
Watching TV late at night will keep you up all night.
People often think that since most people are already in bed by 11:00 PM, watching TV will keep them awake. This is false because your brain takes all sorts of information during sleep and then consolidates it into dreams that become more coherent and understandable as you continue dreaming as the clock moves toward dawn.
This means that you can learn a lot by watching TV in the evening hours, even if you’re not actually sleeping.
Eating before bedtime will keep you up all night.
Eating less than three hours before bedtime will keep you up all night. If you feel sleepy when your body is supposed to be getting ready for sleep, it means that sleep is needed to help your body make more melatonin. Melatonin makes us feel sleepy. Melatonin gets into the body and makes its way to the brain in about an hour, but before that happens, your body needs a little more time to get ready for it because of digestion.
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So, you should try to eat a very light meal or snack that’s meant to stimulate your appetite and you’re ready for sleep. Don’t just eat a big meal and then try to get to bed as soon as it’s time for bedtime. This will actually make getting sleepy more difficult.
Too much exercise in the evening will keep you up all night.
Exercise before bedtime is believed to keep excessive sleepiness at bay because exercise gets your body moving throughout the day, which helps it process the amount of food in your system, which increases the amount of melatonin made by your digestive system. The exercise also keeps many people awake and alert throughout the day.
There’s plenty of evidence to support these ideas. According to sleep experts, being out of phase with your inner clock can have serious consequences on your health. You can experience grogginess, lack of concentration, and even feeling tired. This happens especially when you’re traveling or when daylight savings time kicks in. Studies have also shown that shift workers have an increased risk of developing diseases and workplace accidents.