From countryfile.com
From caffeine and naps to stress and snoring, we separate sleep science from stubborn sleep myths
Here sleep expert Kathryn Pinkham, founder of the Insomnia Clinic. unpacks 10 of the most common sleep myths — and explains what really matters when it comes to getting better rest.
10 sleep myths
You can’t drink caffeine if you want to sleep well
Caffeine can affect sleep if consumed late afternoon or too close to bedtime, but moderate intake earlier in the day usually isn’t a problem for the majority of people. In fact, if you are sleeping poorly and making changes based on a cognitive behavioural therapy for insomnia programme, caffeine can be a good way to help you stay on track and reset your body clock.
It’s more about timing than total avoidance.
Everyone needs 8 hours of sleep
Sleep needs vary. If we focus too much on how many hours we get rather than the quality, we become hypervigilant about sleep, leading to lighter, more disrupted sleep. Focus on how you feel during the day rather than the number on the clock.
Snoring is harmless
Occasional light snoring isn’t usually a concern, but loud or persistent snoring could indicate a medical issue like sleep apnoea. This means you will struggle to go into deeper stages of sleep, leaving you feeling more exhausted during the day.
Alcohol can help you drift off more easily
This is true- alcohol can make you feel drowsy, but it fragments sleep, leading to more awakenings later. A nightcap now and then is ok, but if you are relying on alcohol to fall asleep, then it’s time to investigate CBT-I for more sustainable, long-term tools.
Sleep before midnight is better than after
It is normal to find that deeper, more restorative sleep happens in the first few hours after you fall asleep, but this doesn’t mean it has to be before midnight. In fact, going to bed too early is one of the main drivers of insomnia, as we haven’t built up a strong enough ‘appetite’ for sleep, so often a slightly later bedtime is better.
You can train yourself to need less sleep
Chronic sleep deprivation is harmful. Trying to survive on too little sleep only increases fatigue and stress, so even if life is busy, there are small changes you can make to improve your sleep.
Naps can help you catch up on lost sleep
This is true- but there are some rules!
Short naps (20–30 minutes) can boost energy and mood without disrupting your night. The key is to keep them brief and avoid late-afternoon naps; otherwise, you might find it even harder to drop off, or you’ll wake in the night.
You need a long wind-down routine to relax before bed
While enjoying your evening and doing things you find relaxing can help to build foundations for good sleep, overly long or rigid routines can create pressure and anxiety about sleep. Keep it simple. If you enjoy having a bath or a cup of chamomile tea, then go for it, but if you are doing this to try and force sleep, it can end up working against you.
Insomnia is triggered by stress
Stress can trigger sleep problems, but ongoing insomnia is often maintained by worry about sleep itself, so we get stuck in a cycle of worry, causing sleep issues and then worrying about the sleep.
We break this cycle by focusing on the habits and thoughts which maintain the cycle.
If you can function on little sleep, you’re fine
Even if you feel alert, short sleep can affect memory, mood, immune function, and overall health. Prioritising good sleep consistently is important, so if you are struggling to sleep well, then look into CBT for insomnia as this is an evidence-based method proven to help the majority of those who sleep poorly.
No comments:
Post a Comment