Clearing Up Some of the Most Common Sleep Myths

A couple of months ago I was chatting to my sister when I was lamenting the fact that lately I had been woken up a lot during the night by my neighbors and unable to fall asleep.  Immediately she told me about something that had been a marriage saver for her and her husband.  You see, apparently, my brother in law is a heavy snorer and his snoring would wake her up, she would then have a hard time falling back asleep and be exhausted the whole next day. Luckily, she got a pair of Bose noise-masking earbuds and that problem went away!

However, it did cause another minor problem that we will discuss later, but at least she is now able to get her zzz’s.  So, anyone who says snoring is annoying but harmless may want to talk to my sister and she will definitely tell you it is a myth! Speaking of myths, in today’s blog post, we discuss the 12 sleep myths that are presented in the Harvard Medical School Guide to a Good Night’s Sleep by Lawrence Epstein, M.D.

We Have All Heard Them!

No matter how much we learn about sleep, we still have doubts regarding some of the stories that we have heard about how other people sleep, what sleep does for us, and stuff we can do to improve our sleep.

The problem is that many of these sleep myths are tales left over from before academics really began to study and understand sleep.

While we have covered how to sleep better in a previous post as well as the benefits of napping, we haven’t dispelled some of the most common sleep myths out there.

So, let’s end that right now as we clear up some of the most common sleep myths that exist courtesy of Harvard Medical School Guide to a Good Night’s Sleep.

12 of the Most Common Sleep Myths

(1)  You Need Less Sleep as You Get Older

When we were little it seemed like our grandparents were up at the ass-crack of dawn making us pancakes and cleaning the house. So, I suppose we just assumed that old people need less sleep. What we failed to realize is that Grams and Gramps were in bed early and often napped in the afternoon.

As Epstein points out:

“In truth, older people need just as much as sleep as younger adults. They may have trouble getting it because they wake up more frequently during the night, but total sleep need does not decrease much with age.” ¹

(2)  Alcohol Helps You Sleep Better

The second of our sleep myths is that alcohol is a great sleep aid. While its sedative effect may help us fall asleep quicker, it actually has a detrimental effect on our sleep quality which outweighs this benefit.

According to Epstein:

“When alcohol is in your body, you get less of the deep sleep you need to wake up feeling refreshed, you’re more likely to wake up during the night, and you’re more likely to snore and experience other nocturnal breathing problems.” ¹

(3)  Snoring is Annoying But Harmless

My sister is proof that this one is definitely a myth and can be a total homewrecker! Actually, while that may be true, it is not the reason that Epstein gives for it being a myth.  While it is annoying for sure and can sometimes be harmless, often it can be a sign of obstructive sleep apnea. His advice is that “Snorers who temporarily stop breathing during the night or experience severe daytime sleepiness should consult a physician.” ¹

(4)   There’s Something Wrong if You Don’t Remember Your Dreams

We all have dreams and while some of us remember them, some of us don’t. And there is nothing wrong with that. Being unable to remember your dreams is normal and does not indicate any negative health issues. As Epstein says:

“Whether or not you remember your dreams is determined by when you wake up in relation to having those dreams. If you wake up during or just after a dream, you’re likely to remember it; otherwise, you won’t. It’s just a matter of timing and has no bearing on sleep quality.” ¹

(5)  I Can Get by on Five or Six Hours of Sleep

While there is a small percentage of the population who can get by on five or six hours a night, the overwhelming majority of us need seven to nine hours a night.

As Epstein points out:

“If you need eight hours a night but only get six, you can usually carry on for a day or two. After a few days, you’ll start to show signs of sleep deprivation, such as daytime drowsiness, irritability, and decreased productivity, and you’ll also place yourself at a higher risk for safety problems at work and behind the wheel.” ¹

(6)  You Can Learn to Get by on Less Sleep

While you may be able to function on less sleep to meet a job deadline or study for a final exam, you will still feel tired, get less done and work less efficiently. The reason according to Epstein being: “Studies on chronic partial sleep deprivation, restricting people to only four or five hours of sleep for several weeks, found that people continue to get sleepier and their performance becomes more impaired the longer the study goes on.” ¹

(7)  Insomniacs Barely Sleep at All

While those with insomnia are convinced that they haven’t slept at all, even those with severe cases still typically get a couple of hours a night. The reason is we are poor judges of both how long it takes us to fall asleep and how long we have slept. Interestingly, Epstein notes that “There is a small group of people who are convinced they get no sleep at all each night—until we bring them into the sleep laboratory and show them that although they claimed to lie awake all night, they actually slept for seven hours.” ¹

(8)  Falling Asleep During the Day is a Sign of Laziness

Sleeping during the day is not a sign of laziness but rather of sleep deprivation. The causes can be multiple: staying up too late, having poor sleep hygiene due to insomnia, narcolepsy, sleep apnea or some other sleep disorder. It may also be due to being on a certain medication.

(9)  Listening to Self-Help Recordings While You Sleep Can Help You Learn

There are a ton of people on the internet hawking programs that purport to help you learn a language or improve yourself some other way – while you sleep! As Epstein says: “I’ve yet to see any solid research showing they’re effective. What sometimes confuses this issue is that there is abundant evidence that a good night’s rest can improve test performance compared to a night of sleep deprivation. Sleep does play a role in learning, but first, you need to be awake while you’re taking in new information.” ¹

(10)  Napping is a Bad Habit

This one is mostly a myth as in most situations it is beneficial as we discussed in a previous post. Where it can be problematic according to Epstein is “Bad” naps come up most often in the context of people with chronic insomnia. These people often get less than six hours of sleep at night, leading them to feel sleepy during the day. Giving in and taking a nap—especially a long one—only perpetuates the cycle of nighttime insomnia and daytime sleepiness. In such cases, the individual needs to pinpoint the source of insomnia and address it.” ¹

 (11) It’s Possible to Get Too Much Sleep  

Epstein believes that feeling tired when you wake up due to too much sleep is a misconception based on three reasons. (1) You cannot get more sleep than your body needs. If you keep sleeping it is because you need it. (2) The grogginess some people talk about with longer sleep is due to depriving yourself for several nights. A single night of longer sleep won’t make up the deprivation meaning you are still sleep deprived and don’t feel refreshed. (3) Lastly, if you sleep to a time say in the afternoon and wake up at a time on your circadian clock when you are apt to feel sleepy, you will be groggy.

(12)  How I Sleep Doesn’t Affect the Rest of My Health

This final myth is busted by the fact that more and more studies are showing a strong link between sleep quantity and quality and overall health. As Epstein says: “Specific sleep disorders, such as sleep apnea, can cause hypertension and heart disease. Mood and mental health are affected by sleep. Sleep deprivation is linked to the development of obesity, diabetes, and heart disease and can even affect your life span. So give sleep its due.” ¹

Remember How I Said That…

…my sister wearing the noise-masking earbuds kept her from being woken by her husband’s snoring, but that it caused another minor problem?

Well, they have a 6-year-old chocolate Lab named Toby who they take turns letting out during the middle of the night if he ‘has to do his business’. The problem is that now that my sister wears the earbuds, she can’t hear him letting her know he has to go out!

So, the minor problem it has caused doesn’t so much affect my sister but my brother in law, as it now falls on him to get up and let him out. While I suppose it sucks having to get up every night to let the little guy out it sure beats listening to your wife nag about your snoring the next day!

As they say, happy wife, happy life!

Until next time, don’t believe those sleep myths, watch out for snorers and as always…PYMFP!
–Rick

P.S. Wanna know more? Check out the entire book.

Use it or Lose It

The 12 sleep myths that we discussed above are:

(1)  You Need Less Sleep as You Get Older
(2)  Alcohol Helps You Sleep Better
(3)  Snoring is Annoying But Harmless
(4)  There’s Something Wrong if You Don’t Remember Your Dreams
(5)  I Can Get by on Five or Six Hours of Sleep
(6)  You Can Learn to Get by on Less Sleep
(7)  Insomniacs Barely Sleep at All
(8)  Falling Asleep During the Day is a Sign of Laziness
(9)  Listening to Self-Help Recordings While You Sleep Can Help You Learn
(10)  Napping is a Bad Habit
(11)  It’s Possible to Get Too Much Sleep
(12) How I Sleep Doesn’t Affect the Rest of My Health

When to Use It

Simply being aware of these sleep myths can helo you sleep better.

What Do You Think?

What do you think of these sleep myths? Are there any other sleep myths that we missed? Please share your thoughts in the comments below!

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References

1 Harvard Medical School Guide to a Good Night’s Sleep by Lawrence Epstein, M.D.