Putting Sleep Myths to Rest

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Sleep is essential to our health, yet most of us do not place that much importance on it. In fact, thanks to several common sleep misconceptions, many think they can get away with just a few hours per night — a dangerous assumption.

Here are five of the most common sleep myths and the truth behind them, courtesy of the National Sleep Foundation:

Myth #1
You can train yourself to get by with less sleep.
Truth: While many people habitually sleep less than the eight hours of recommended sleep time, sleep is a biologic need, like food or water, which the body cannot do without for long Going without sleep for long will result in sleep intruding into the daytime, whether or not it is wanted or convenient. Thomas Edison is a famous case of someone who thought sleep was a waste of his time and he could train himself to do without it, yet in many photographs he is seen to be sleeping inadvertently at work or meetings. 

Myth #2
You can always catch up on missed sleep later.
Truth: Night after night of getting only four, five or six hours of sleep will make you tired and sleepy all week, and increase the risk of health problems and weight gain. After a week of short sleep, a weekend “sleep-a-thon” may or may not help you to feel more rested, but it will be at the price resetting your biologic clock so that you will be used to getting up later. This will make it even harder for you when you have to get up early again, and will make you more sleep deprived when you do arise early. Also, the chronic sleep loss will increase your risk of gaining weight.

Myth #3
Opening the car window is an effective “wake-me-up” while driving.
Truth: Driving while drowsy, whether from sleep deprivation or a sleep disorder, can be dangerous. Automobile accidents occur far more commonly in these situations, whether from falling asleep at the wheel, from inattention or from prolonged reaction times. Open windows and radios turned up in overturned cars is grim testimony to the ineffectiveness of these measures at keeping people awake and alert enough to drive safely. Your best bet is to pull over at a rest area and drink coffee, followed by a 20 to 30 minute nap. Since it takes the caffeine 30 minutes to kick in, and the brief sleep provides refreshment, the combination may restore alertness to permit a period of safe driving. If you are still not alert enough to drive, you may need to call someone to pick you up.

Myth #4
Insomnia is a medical diagnosis, which means you cannot fall asleep at night.
Truth: Insomnia is a symptom, not a diagnosis. It can be difficulty falling asleep, but can also involve frequently waking up during the night, waking up too early, or waking up feeling poorly refreshed, even with enough sleep. Some of the various causes for these symptoms can include restless leg syndrome, sleep apnea, biologic clock disturbances, anxiety, depression, or medical problems, such as acid reflux or asthma. If you experience these symptoms more than a few times per week, you may have a sleep disorder or other condition that could be diagnosed and effectively treated.

Myth #5
If you are older, you do not need nearly as much sleep.
Truth: The average adult needs seven to nine hours of sleep. While people over age 70 often seem to need a half hour to one hour less than sleep than adults under age 40, the greater change with age is in the shift in the pattern of sleep. Older adults, for example, have much less REM sleep and slow wave sleep (deep sleep) and a greater amount of light sleep; they often have more awakenings at night, and tend to fall asleep and wake up earlier than younger adults.

Myth #6
If you cannot fall asleep, you should stay in bed until you can.
Truth: If you cannot fall asleep within 15 to 20 minutes, it is best to get out of bed and do something relaxing, like reading or listening to soothing music. Avoid activities that are physically or mentally stimulating, avoid bright lights, including television or computers, and avoid caffeine. When you feel drowsy, go back to bed and try again.

Jeffrey P. Barasch

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