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15 Myths About Sleep

 • From sleeping pills affecting your health to alcohol that helps you sleep but with afew side-effects, we count 15 rumours in the world of sleep that simply aren't true15 - Catch up on sleep during weekends, • Most believe that if you don't sleep muchduring the week, whether because of work, parties or otherwise, that you can recoverthis "sleep debt" with long weekend mornings • And while sure, your body can recoverwith one long night of sleep, the effect only lasts about 6 hours into the day before yourbody starts to shut down • This is called a chronic sleep debt, toomuch exhaustion spread over too many days to the point where you can't actually recoverwithout it affecting your own consciousness 14 - Lack of Sleep, (don't read from here)• If you're working 9 till 5, you're likely thinking to yourself that even if you don'tget a full night's sleep then it doesn't matter because it won't have any impact on your health• But the reality is: even one hour of sleep lost for a night can increase your risk ofheart attack, especially if you're sleeping less than 8 hours a night• Not only that, but for those perpetually sleep deprived, they're at a high risk ofheart disease, type 2 diabetes, stroke, obesity and depression13 - Sleeping Longer, • Likewise, if you often sleep in and youthink you're out of the clear - think again - most who sleep more than 8 hours a nightusually die younger than those that don't • Studies haven't shown any direct evidencefor this, but most long sleepers suffer from depression, diabetes and sleep apnea - andit's THAT which ends their life • So it's up to you: do you want to depriveyourself of sleep, suffer a heart attack and die, or would you rather sleep in, get depressed,choke on your own snores and die? 12 - Hitting Snooze,• The entire purpose of a snooze button on alarms is to help you wake up slowly - andit works, right? • Well, studies have shown that even needinga snooze button shows you're not getting enough sleep - that you should have the energy towake up as soon as the first alarm goes off • Those in a regular sleep schedule shouldn'tneed to hit the snooze button nearly as much 11 - Power Naps,• The thing about power naps is: they're meant to be short.  A full 20 minute rest whenyou're tired can recharge your body, any longer than that and you'll feel groggy unless youare, in fact, a human cat • And don't get too used to it - if youdo it too much, your brain will take this as a sign you don't need to sleep as muchat night, which'll make it harder to nod off 10 - Asleep During Day,• If you fall asleep during the day, usually it means you're just lazy or you have nothingelse to do - but it's actually a message from your body• It's saying: hey, you're not sleeping enough at night, I need some extra zzzs orI'm going to give you the motor function of a snail covered in honey• After that point, it's up to you to decide how you're going to get those extra hours9 - Insomnia, • We've all felt it - you can't get to sleepbecause you're worried about that thing happening tomorrow, or you're anxious because bad thingsare happening in your life right now • Most chalk it up to insomnia, but beingworried about something can only keep you awake for a certain period of time - it'smerely short-term insomnia and it'll go away • Long term insomnia is usually caused bymore serious problems; pain, medication, depression, and they should be fixed pronto8 - Snoring, • When someone snores, sure it's annoyingbut it's so common that you'd think it harmless - but no• Chronic and loud snoring is actually a symptom of sleep apnea, in which your lungairways get blocked and you stop breathing • In turn, this raises your blood oxygenlevels and increases your risk of high blood pressure and heart attack7 - All-nighter, • Anyone can tell you this one, but you'dbe surprised how few heed its message - if you think pulling an all-nighter to preparefor something like a big test works, it doesn't • But not because you'll be exhausted, butbecause deep sleep encourages the consolidation of memories from the day before, essentiallyhelping you remember all these things • If you haven't slept, you aren't actuallylearning much because you'll be so confuddled by lack of sleep when the test comes along6 - Waking Up At Night, • We all know the pain of waking up waybefore our alarm and not being able to get back to sleep - but did you know that thisis actually a good thing? • For millennia, animals and humans alikehave been stirring in the night, but so long as they nap the rest of their hours sometimein the day, you're still fulfilling your sleep quota• In fact, those that do this, to wake up in the night and spend those few hours relaxedonly to fall asleep again later - they felt even more refreshed than usual• If you do it every night though - see a doctor5 - Alcohol, • The rumour goes that if you're feelinga buzz from alcohol, you'll actually sleep better because you'll essentially pass outor get more relaxed from a single beer • However, while this is true, the sideeffects nullify the positives - if you have a drink, no matter what size right beforebed, it actually affects your deep sleep, disrupting it constantly• Not to mention it leads to snoring and worse breathing, both of which make you feelawful the next day 4 - Stay in Bed,• If you spend more time in bed, you'll eventually get so bored that you'll HAVE tosleep - right? • Well unfortunately, your mind will startto associate bed with being awake, when it's supposed to be the opposite - and spendingLESS time in bed promotes actually sleeping • If you're awake and alert, the best thingyou can do is move outside your room for a while until you feel tired again3 - Cheating Time, • Can you cheat yourself out of one lesshour of sleep per night without any negative side effects?• Well, the fact is your body should be used to a certain routine, and to deviateimpairs your ability to think and react as fast - even if you don't feel tired duringthe day • It also makes you more prone to infectionsand even compromises your cardiovascular health if you keep doing it2 - Night Terrors, • Nightmares are extremely common, and they'reactually related to sleepwalking, bedwetting, sleep talking and teeth grinding - harmless,but unpleasant • On the other hand, night terrors are different- they happen BEFORE you go to sleep right when you're getting drowsy, and it terrifiesyou right to the core • Most common in children, after you haveone you might start screaming, and then the next morning you can't even recall it happening- a great way to scare the shit out of your parents1 - Sleeping Pills • If you have insomnia, you might've turnedto sleeping pills as a rather effective treatment - but the truth is they're only designed forshort-term use in temporary insomnia • The health risks for taking even justa few sleeping pills in a given year is high - an increased risk of cancer and generalhealth problems • The root of your insomnia should be dealtwith long before you develop a reliance on pills - and even just to reset your sleepingpattern which could be better solved with cognitive behavioural therapy.

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