World Sleep Day: Biggest myths about getting a good sleep

For many Australians, the arrival of the weekend comes with the promise of a lie-in – and an opportunity to make amends for forty winks. However an area sleep skilled has revealed spending your complete Saturday in mattress is likely to be doing you extra hurt than good. Chatting with to mark World Sleep Day, medical sleep physiologist at ResMed, Tim Stephenson, defined that “many people imagine we sleep sufficient, however Aussies are literally getting lower than the really helpful seven to 9 hours sleep [a night]”. In response to Stephenson, “there are a number of misconceptions” that may very well be getting in the way in which of a great evening’s sleep. Listed below are a number of the most typical ones. MYTH: You may get by with only a few hours of sleepREALITY: “Everybody wants a unique quantity of sleep, however most adults want between seven and 9 hours of sleep per evening to perform at their greatest.” MYTH: You possibly can make amends for misplaced sleep on the weekendsREALITY: “Sleeping in on the weekends could assist you to really feel extra rested, nevertheless it received’t make up for persistent sleep deprivation throughout the week.” MYTH: Loud night breathing is harmlessREALITY: “Loud night breathing could be a signal of sleep apnoea, a critical sleep problem that may result in hypertension, coronary heart illness, and different well being issues.” MYTH: Napping is a waste of timeREALITY: “Napping could be a good technique to make amends for misplaced sleep, increase your power ranges, and enhance your cognitive perform. Nonetheless, it’s vital to maintain naps quick (between 20 and half-hour) to keep away from disrupting your night-time sleep.” MYTH: A nightcap helps you sleep betterREALITY: “Whereas alcohol could assist you to go to sleep sooner, it will probably disrupt the standard of your sleep and result in waking up continuously all through the evening. It’s greatest to keep away from alcohol earlier than mattress.” A current World Sleep Survey performed by ResMed – involving over 20,000 individuals throughout 12 international locations – discovered that Australia (6.9 hours) was third solely to Japan (6.5 hours) and the UK (6.8 hours) within the lack of sleep the typical particular person will get every evening. “The mounting pressures of the cost-of-living disaster have contributed to a decline in our sleep,” Mr Stephenson defined. “One third (35 per cent) of Aussies say their high quality of sleep has declined within the final 12 months as a consequence of monetary pressures, whereas 52 per cent of Aussies report that stress has been affecting their sleep since Covid-19.” For those who do end up struggling to hit the sack, “there are various widespread sense issues you are able to do simply to enhance your sleep”. “Be constant along with your habits – persist with your sleep schedule; have a peaceful, darkish and stress-free bed room; restrict publicity to digital gadgets and stimulants like caffeine and alcohol; attempt to have some out of doors bodily exercise early within the day; don’t go to mattress worrying about issues – jot them down and cope with them tomorrow,” he recommended. “Please do not forget that it’s regular for individuals to wake at evening and use the bathroom, or have a glass of water. Well being situations, ageing, weight loss program and medicines can all have their results in your sleep.“If you’re awake and simply can’t get again to sleep, strive getting off the bed and browse, take heed to music or meditate – avoiding vibrant lights or screens – after which return to mattress whenever you begin to really feel sleepy.” Requested whether or not it’s a good suggestion to make use of well being trackers evaluating your day and evening actions, Mr Stephenson stated “it is crucial” to have a look at your sleep in reference to your each day behaviours, “as a result of the standard and amount of your sleep can have a big impression in your daytime functioning”. “For those who persistently have poor high quality sleep or not sufficient sleep, chances are you’ll really feel drained and irritable throughout the day, have issue concentrating, and have the next threat of accidents or errors,” he added. “Moreover, monitoring your daytime exercise might help establish potential elements which may be impacting your sleep. As an illustration, partaking in stimulating actions, reminiscent of utilizing digital gadgets or exercising, near bedtime could make it harder to go to sleep. “Equally, consuming caffeine or alcohol too near bedtime also can disrupt your sleep. By monitoring your daytime actions and correlating them along with your sleep patterns, you can also make changes to optimise your sleep high quality and amount.”Initially printed as World Sleep Day: Largest myths about getting a great sleep