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00:00:00 How much do you know about sleep and where does 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 address and clear up a few common myths and misconceptions about sleep. As a sleep educator I truly believe the knowledge is power and the more you know
00:00:35 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. and 7 a.m. Adults need on average somewhere between for example between 11 p.m. and 7 a.m. Adults need on average somewhere between
00:01:05 about seven to nine 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 sleep puzzle is calculating when you should sleep and important piece of the sleep puzzle is calculating when you should sleep and how long for. This is referred to as your chronotype and figuring out your
00:01:36 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 Myth number two, a good sleeper, falls asleep immediately and doesn't wake up
00:02:07 until the morning. The truth is if you are always 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. It's like landing a plane and 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 five to twenty to thirty minutes to fall asleep at the beginning of the night and it is also typical to
00:02:44 wake up a few times during the night as long as you're getting back to sleep within about five to twenty minutes and you're not feeling distressed about it. The reason for the short middle of the night awakenings is because as you cycle through the different sleep stages and you do this about four to five times a through the different sleep stages and you do this about four to five times a night you enter a REM stage which is a lighter stage of sleep so it's natural that you may have brief arousal or awakenings during that time. Myth number three, melatonin is a natural sleeping pill. There is a lot of talk
00:03:22 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 being used to treat sleep issues. 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 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
00:03:57 people with certain conditions melatonin can be absolutely useful. What I often people with certain conditions melatonin can be absolutely useful. What I often see with my clients though is that they're taking too high of 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. Anectotally 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
00:04:27 there aren't really good controls on the production of it. There have been a few studies done where they've pulled melatonin products from the shelves, took them to the lab and discovered that many of the products contained 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
00:04:56 guidance and I would also advise you to try changing your own behavior as well
