are you obsessed sleeping well? If you’re not, then you should probably consider it Essential for survival And the key to improving all of your sleep hygiene is finding what works you. Still, it can be a challenge to cut through the noise and the many sleep-related myths that you’re not sure have any weight behind. Here, discover surprising truths (and half-truths) about some of the most popular myths you’ve probably heard about sleep, from training your body to the effects of exercising before bed.
This content is for informational purposes only and is not intended to replace professional medical advice.
Myth: You can train your body to need less sleep
We often hear about notable artists, speakers, and politicians who cut their sleep time to six hours or less and are still able to accomplish all the things that make them remarkable. Although there are some experts who promote self-training Works on less sleepThat’s not the same need less. Just because you can do it, doesn’t mean you can do it. Most of us still need it Prioritize sleep (or at least try to). Understandably, not everyone’s lifestyle — work schedule, especially — makes it easy to recommend Seven to nine hours of sleepBut hope for improvement on anything less is a pipe dream, and may be Greater health problems.
Myth: Taking melatonin may not help you sleep
Melatonin, a hormone that your body produces naturally, Works with your circadian rhythm to signal your brain that it’s time to sleep. But your circadian rhythm is sensitive, so even though you may feel nothing overnight, normal sleep-wakefulness may be thrown off. This is when a Melatonin supplements may help. What people often mistake about melatonin is that, although it is a sleep aid, it is not a prescription to solve insomnia. Supplemental melatonin can help when you have difficulty establishing a sleep schedule. Melatonin (both the kind your body makes naturally and supplements) doesn’t knock you out like a sleeping pill, but it can provide a sleep-inducing effect when you have occasional trouble falling asleep or staying asleep. Most supplement options come in capsule or gum form, ie Natrol Melatonin Sleep Aid Gummies*, which uses 10 mg of habit-forming melatonin to support sleep when you need an extra hand. Think of it as a supplement—not a cure—for sleep deprivation. Melatonin’s job is to prepare your body for sleepSimilar to avoiding blue light or creating a dark environment to promote sleepiness. Always consult your doctor before adding a sleep aid to your routine—not every supplement may fit your lifestyle (or mix with your current prescription).
Myth: You can “catch up” on sleep over the weekend
This claim has been up for debate for years, and the verdict continues to swing the pendulum, but the longest-held belief is that, no, you can’t. “Repay” your sleep debt By “caught” on a holiday. Needless to say that there is not Some Benefits of Sleeping While you can, this type of irregular sleep schedule may not be the most beneficial as a long-term plan. While catching a few extra hours on Sunday mornings can be beneficial in some ways (eg, reducing daytime sleepiness), it doesn’t necessarily eliminate others. Long term side effects Why sleep deprivation? If you’re struggling with sleep, you’re probably getting less than you need at night, which will happen It is physically impossible to make up with a few extra hours once a week. Investing in a consistent sleep schedule during the week is worthwhile, but if you still feel tired after getting at least seven hours of sleep, midday naps are a fail-safe option. Yet, as helpful as sleeping at a proper time can be, they are not one Substitute for sleep You lost last night.
Myth: Exercise can affect your sleep hygiene
Maybe you’ve heard that working out before bed is bad for your sleep hygiene, but there isn’t enough evidence to prove that it’s a habit you should quit just yet. In fact, since exercise has been shown to release endorphins (happy hormones), it might Moderately improves your sleep Quality Since stress is often linked to lack of sleep, there’s probably more harm in skipping that night of yoga than keeping it in your routine. Scientists don’t fully understand the direct link between sleep and exercise (not everyone sees the same effect on their sleep quality), but according to Collected research Some research by Cureus in 2023 suggests that it can help you fall asleep faster. The jury is still out on this one but working up a sweat after the sun goes down probably isn’t always the culprit for a bad night’s sleep.
Myth: If you can’t sleep, stay in bed
Tossing and turning in bed can cause you to associate it with stress—in this case, time to do it Get up and move. Instead of sitting in a shame spiral because you can’t sleep (or even fall asleep), you’re better getting out of bed and try a Relaxation activities elsewhere: On your sofa, kitchen table, floor, wherever you are comfortable. Train your brain to relax before You go to bed by reading in dim light, meditating to soothing music or making a warm cup of caffeine-free tea. If you find an activity that cools you down enough to get you back to sleep, try incorporating it into your nightly routine. The goal is to start associating your bed with sleep—not wakefulness.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease
