Good sleep is essential for the health and well-being of the day. But how many hours it should be in the night at least? And what you should not do if it doesn’t work out with the go to Sleep?
A Team of New York University has collected the most common sleep myths and the scientific facts are examined. There are studies which support the hypotheses? And if Yes: How extensive are these studies? How meaningful are they?
The result is surprisingly clear: In many of sleep is nothing to it is myths, on the contrary. Some of them are even harmful because they may have an impact on our health or our mood, warn the researchers. A Selection.
myth 1: adults don’t need more than five hours of sleep
This is wrong, clarifies the research team Rebecca Robins. People who regularly sleep five hours or less at night, have more health complaints, they report in the journal “Sleep Health”. The short sleep time may have an impact, therefore a negative effect on the cardiovascular System, metabolism, Psyche and the immune system.
Although there is a first, tentative evidence that some people have a lower need for sleep than others. The true, should this meet but not to exceed a “minority”, the researchers write. For the vast majority seven hours of sleep and apply in the night as recommended.
myth 2: You can build the body with less sleep.
along this myth were the researchers on the basis of scientific investigations. Studies show that Even after many weeks with little sleep, the body has not at the new Sleep, angepepasst, on the contrary – rather, it is to a persistent drop in performance.
studies with night workers come to a similar conclusion. Who works at night, need to catch up on sleep during the day and sleeps usually shorter than, for example, people with a normal office job. However, the reduced sleep duration is associated with health problems: for example, you have an increased risk for diseases such as breast cancer.
myth 3: those Who can’t fall asleep in the night, you should stay in bed and try to fall asleep again
For this myth there is no scientific evidence. Instead, it has proven to be another method that at first sounds paradoxical: the one Who tosses and turns in bed at night and not fall asleep, should Wake up, blue light like that of a mobile phone displays to avoid and only then go back to bed, if he or she is tired.
“people who follow these instructions, reports of significant improvements, for example, you need less time to fall asleep,” write the researchers.
myth 4: It is better to press the Snooze Button to the alarm clock ringing.
to get up Some people swear on the Snooze Button – others are annoyed by the duration of the mouth in the Morning. But the Slumber of Morning is recommended from a health point of view?
no, says the team of experts to Rebecca Robins. “Sleep fragmentations, as they are caused by the Snooze, are associated with adverse consequences, including decreased mental flexibility, and subjective mood.” Although the health consequences of Snooze were examined in the Morning, the data location corresponding to thin. But sleep disorders are not generally “optimal”, the researchers write.
her advice: Set the alarm time to get up you must, and you waive several consecutive Interrupts.
myth 5: alcohol before bedtime improves sleep
Also, this statement is not true. Although alcohol could lead to that you fall asleep faster, but leads to sleep problems in the second half of the night, says the journal.
“From a number of studies have shown that alcohol affects an overall negative impact on the quality of sleep,” write the researchers. Also, alcohol may increase the sleep apnea syndrome manifested by sleep disordered breathing and lead to, among other things, a strong fatigue of the day.
source: Sleep Health – the Journal of the National Sleep Foundation