Myth 1: The Brain is inactive during sleep
The brain is actually very active while we sleep! Sleep is the time in which your brain processes and catalogues information from the previous day and converts this information into long term memory. This is why good sleep is vital for our learning and memory processing.
Myth 2: You can train yourself to get by with less sleep
Absolutely not! The amount of sleep needed varies from person to person, but for most adults 8 hours of sleep a night is required for healthy functioning. You may need slightly more or less than this, but most people know their personal requirements from experience. Getting less sleep than you need builds up what is known as a ‘sleep debt,’ which needs to be paid back. Missing an hour or so every now and then may not noticeably impact your functioning, but it is not advisable. Not achieving optimal sleep means that both your mental and physical reaction times are slowed.
Myth 3: More Sleep on the weekend prevents the effects of sleep loss the following week.
Sleeping in works to pay back sleep debts that have already occurred; if during the week you lost sleep due to a busy work schedule, it is possible to catch up on that sleep the following weekend. But it is not possible to stockpile sleep in advance. Regular sleep habits help create a strong sleep-wake pattern that is beneficial to your health and keeps you functioning optimally.
Myth 4: Daytime sleepiness is alleviated if you spend more time in bed
Sleepiness during the day is caused by an incorrect length, timing, or quality of sleep. There are several conditions that can cause issues with the quality of your sleep (such as obstructive sleep apnoea) that may go unnoticed during the night. It is not normal to sleep for a long time and still feel tired the next day. If you experience this, it is important to speak to your doctor to establish whether you have any underlying health condition that could be affecting the quality of your sleep.
Myth 5: Napping during the day is bad
If you have slept well the night before, adults usually shouldn’t need to nap during the day. However, naps are useful if you have experienced sleep loss. To optimise the effectiveness of a nap, you should nap no later than mid-afternoon to not affect your quality of sleep later that night. You should also aim to keep your nap to 20 minutes in length; otherwise, you may feel the effects of ‘sleep inertia’ which causes grogginess upon waking. Young children need more sleep than adults, so it is normal and beneficial for them to nap throughout the day.
Myth 6: It is easy to adjust to changes in your sleep pattern
Everyone has an internal body clock that is set by when we get sunlight. This means that we are at our most alert during the day and are most tired at night, usually between midnight and dawn. Sometimes, due to external circumstances such as work shifts or a change in time zone, we may need to change the times we go to bed and wake up. How people cope with this change is individual, but everyone takes time to adjust. Until that adjustment, our sleep quality is impacted, and we won’t function as well during the day.
Myth 7: The older we get, the less sleep we need
Very young children need 11 to 14 hours of sleep for development and function. As we age, this number slowly decreases until adulthood. As adults, we need roughly 8 hours of sleep per night for optimal health and functioning. We will need this amount of sleep for the rest of our lives. It is true that as we age, our sleep quality can worsen due to health issues. This may mean that more time is needed in bed to make up for this lack in quality, but otherwise sleep needs are stable throughout adulthood.
Myth 8: If children don’t get enough sleep, they will feel sleepy during the day
This is true, but a lack of good quality sleep for the necessary amount of time can have other adverse effects; they may be moody and irritable, causing them to behave badly. They may also be unable to concentrate and be distracted, but not understand or articulate that this is due to them feeling tired.
Myth 9: Regular snoring is normal
Snoring occasionally is normal, but loud snoring every night is not. If you regularly snore loudly, you should consult a doctor. It could be a sign of an obstruction to your breathing, which can occur in both children and adults. This is often known as obstructive sleep apnoea.
Myth 10: Stress is usually the cause of finding it hard to fall or stay asleep.
It is true that stress can make sleep difficult, but it is not the only cause of irregular sleep. There are a wide range of medical and psychological issues that may make it difficult to fall asleep. Often the issue is poor sleep habits. If you believe that you are suffering from an issue that is affecting your sleep, you should consult a medical professional.
Sleep is a vital part of our ability to function healthily in everyday life. If you feel that you are struggling to sleep, we strongly advise that you consult your medical professional.
This information was provided by the Sleep Health Foundation.
