Top 5 Sleep myths How to sleep correctly? 5 sleep myths

Sleep myths How to sleep correctly? 5 sleep myths

During the day's work and rest, "sleeping" is often the longest and one of the most important things. Studies have shown that friends who sleep for less than 6 hours have a double the risk of suffering from cardiovascular disease; but if they sleep for too long, they are equally unhealthy. However, not everyone can get a good night's sleep, so we also often see some sleep aids, but some of these methods may not help at all. Today, let us see which methods are myths.  

The Sleeping well direct affected mental health physical health and quality of  waking lifes . 

Fall short it can take  seriously toll on your daytime energy productivity emotionaly balance & even your weight. 

Yet many us regular toss and turn at the night struggle to get sleep we need. 

There is a solution Making simple 

But important change to your daytime routine & bedtime habit can have a profound impact on how well you sleep.

University of California, Berkeley neuroscience and psychology professor Matt Walker pointed out that in the 1940s, people averaged a little more than 8 hours of sleep per night. Up to now, we sleep about 6.7-6.8 hours a night. "Lack of sleep" has become a pandemic sweeping the world.

How long can human beings last without sleeping? The most widely known record of voluntary sleep deprivation belongs to Randy Gardner. In 1964, Randy set a record of not sleeping for 264 consecutive hours (that is, more than 11 days) when participating in a science exhibition project, when Randy was only 17 years old.

Myth 1: 

Drinking alcohol before going to bed can help sleep?  

Alcohol is a central nervous system depressant, which can help muscle relaxation. When the yellow soup is consumed, it will make people feel sleepy. It will quickly enter a light sleep period. At first glance, it looks like falling asleep, but in fact, alcohol can prevent the brain Bo enters the stage of deep sleep, half-dream and half-sleep, making people unable to sleep well.  

Myth 2: 

Vigorous exercise before going to bed makes it easier to sleep?  

Many people think that doing vigorous exercise before going to bed will help you sleep when you are tired. But in fact, it is not advisable to do strenuous exercise one hour before going to bed. One hour before going to bed, you can do stretching exercises, gently stretch your hands and feet for 3 to 5 minutes, and adjust your breathing to help you fall asleep. On weekdays, you should develop the habit of doing exercise. It is recommended to do more aerobic exercise to increase the heart and lung function of the new generation.

There is evidence that a short nap (preferably no more than 20 minutes) can improve alertness and physical performance. Statistics from the American Sleep Foundation show that several US presidents often take afternoon naps, including George W. Bush, Ronald Reagan, and John F. Kennedy.

Many people think that elderly people don't need to sleep for that long, but this is not the case. The elderly need the same sleep as adults, except that their sleep becomes very shallow and easily interrupted, so they often need supplementary sleep during the day.

Myth 3: 

If you don’t get enough sleep, you can use the holiday to make up for sleep?  

Many office workers stay in bed at the weekend and only get up after noon. Be careful, this may cause counter-effects, the more you sleep, the more tired you get. If you want a good night's sleep, you should usually be exposed to more sunlight to make your body secrete more melatonin at night and make you more sleepy. At the same time, avoid caffeinated or irritating foods such as tea or coffee. Do not watch TV or use your mobile phone when you are close to falling asleep. Try to stay away from sound and light stimulation. More importantly, for friends suffering from apnea, the risk of insufficient sleep to supplement sleep is high and should not be underestimated.  

Myth 4:

 Washing hot water immediately before going to bed makes it easier to sleep?  

It is generally believed that after a hot bath, it’s better to go to bed right away, but in fact, the body temperature of the torso will rise after the bath, which makes it difficult to fall asleep. It is recommended to take a hot bath one to two hours before going to bed. Soak your feet in hot water 15 to 20 minutes before going to bed to improve blood circulation and make it easier to fall asleep.

Myth 5: 

Don't forget to take sleeping pills for insomnia?  

Sleeping pills have an inhibitory effect on the brain. If the body is used to taking sleeping pills to improve insomnia, once they do not take them, some people will develop so-called "rebound insomnia", or drug addiction, and even sleep better than before taking the medicine. In a worse state. Therefore, do not use sleeping pills as the only way to improve insomnia.  

Expert advice:

To create good sleep quality and improve chronic insomnia in the limited sleep time, in addition to a balanced diet, the following three nutrients are also very important: vitamin B complex, calcium + magnesium, tryptophan and melatonin. It is recommended that friends with insomnia problems can eat some natural foods containing these nutrients half an hour before going to bed, which will help stabilize sleep.

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