Sleep Myths and Misconceptions
Talia Shapero
Video
7 min
00:00:00 How much do you know about sleep and where did you get that information from? In my practice, I noticed that a lot of people come to the table with beliefs about sleep that are not always in line with the facts, and sometimes these beliefs can make people think that they have a sleep issue when they don't, or their beliefs can get in the way of treating a sleep problem. So I want to address and clear up a few common myths and misconceptions about sleep. As a sleep educator, I truly
00:00:27 misconceptions about sleep. As a sleep educator, I truly believe that knowledge is power, and the more you know, the better you'll be able to serve yourself. Myth number one everyone requires eight hours of sleep. This is one of the oldest sleep myths out there, and I want to squash it right now. Not everyone needs eight hours of sleep, nor do they need to sleep at the same time as each other. So, for example, between 11 p.m. at the same time as each other. So, for example, between 11 p.m.
00:01:01 and 7 a.m., adults need on average, somewhere between about 7 to 9 hours of sleep per night on a consistent basis for optimal health. Sleep needs and timing vary from person to person. We all have our own biological preferences, and some of these variations have a genetic component. Some people are natural early birds, while others are night owls. So a really important piece of the puzzle is calculating when you should sleep and how long for. puzzle is calculating when you should sleep and how long for.
00:01:32 This is referred to as your chronotype, and figuring out your ideal schedule can really make a difference to the quality of your sleep and how well-rested you feel the next day. When I work with my clients, we do a lot of experimentation with shifting bedtimes and wake times in order to figure out their body's natural sleep rhythms to optimize their sleep and daytime energy levels. Myth number two a good sleeper falls asleep immediately and doesn't wake up until the morning. The truth is, if you are always
00:02:12 falling asleep in under five minutes and always waking up to your alarm instead of naturally, this may actually be a sign of sleep deprivation, meaning you're not getting enough sleep. Or it could indicate that you have a medical sleep disorder such as sleep apnea or narcolepsy. Going to sleep is a process. sleep apnea or narcolepsy. Going to sleep is a process. It's like landing a plane, and it is normal and natural to take anywhere from about 5 to 20 to 30 minutes to fall asleep at
00:02:41 the beginning of the night. And it is also typical to wake up a few times during the night. As long as you're getting back to sleep within about 5 to 20 minutes and you're not feeling distressed about it. The reason for these short, middle of the night awakenings is because as you cycle through the different sleep stages, and you do this about 4 to 5 times a night. different sleep stages, and you do this about 4 to 5 times a night. You enter a REM stage, which is a lighter stage of sleep,
00:03:06 so it's natural that you may have brief arousals or awakenings during that time. Myth number three. Melatonin is a natural sleeping pill. There is a lot of talk these days about melatonin, and there's a lot of confusion in terms of how it's being used to treat sleep issues. Many people are taking it as a sleeping pill, Many people are taking it as a sleeping pill, which is not its intention. Melatonin, firstly, is a hormone that our body produces naturally in response to darkness,
00:03:39 and it sends a signal to our body to start the sleep process. Light, however, decreases melatonin production and signals the body to wake up. So it acts more like a sleep and body clock regulator, as opposed to an immediate sleep initiator. Now for certain groups of people with certain conditions, melatonin can be absolutely useful. What I often see with my clients, melatonin can be absolutely useful. What I often see with my clients, though, is that they're taking too high of
00:04:06 a dosage and at the wrong time. As a result, some people experience side effects. They may feel more groggy in the morning or might experience headaches or nausea. Anecdotally, some experience vivid, sometimes frightening dreams. A big issue with melatonin is that it's an unregulated supplement in many countries, meaning there aren't really good controls on the production of it. There have been a few studies done controls on the production of it. There have been a few studies done
00:04:32 where they've pulled melatonin products from the shelves, took them to the lab, and discovered that many of the products contain significantly more or significantly less melatonin than was labeled on the package. Plus, there were other substances inside that were not listed on the package. If you are thinking of taking it, you should always speak to your doctor first to seek guidance, and I would also advise you to try changing your own behavior as well, like amending your light cues so
00:04:59 changing your own behavior as well, like amending your light cues so your brain and body can produce that melatonin on its own. For example, getting bright light in the morning and during the day and limiting light exposure at night. You can also get melatonin from certain foods you eat, such as milk, nuts, fatty fish, eggs, and tart cherries. Final myth. Napping is bad. Okay, this one was a bit of a trick question. Okay, this one was a bit of a trick question.
00:05:30 Depending on what you do, what your usual sleep patterns are, and what you're napping for, naps may be harmful or helpful to you. Napping might be problematic because it lowers your sleep pressure, and if you're taking time to sleep during the day, you may not feel as tired at night. However, if you need to be fully alert from a safety perspective, or if you know you have a really late night ahead of you, or you're sick or run down, and that may be necessary and beneficial for health, safety and functioning.
00:05:59 necessary and beneficial for health, safety and functioning. If you are going to nap, keep them between about 20 to 30 minutes long and have them before about 2 to 3 p.m., so it doesn't impact your ability to fall asleep at night. If you sleep longer than about 30 minutes, you start entering the deep sleep stage in your sleep cycle, and when you're woken, you may feel very groggy or disoriented and tired. Think about times when you've been woken up and maybe you don't even Think about times when you've been woken up and maybe you don't even
00:06:30 know where you are for a minute, and you feel that drag, like you're really sluggish and you don't actually feel that refreshed. That's probably because you've been woken up in a deep sleep stage. So if you limit the duration of your naps, you'll still get the rest you need, but you'll wake up in an earlier sleep stage, which is easier to do, and your chances of feeling more refreshed and alert will be higher.
