Good Lifestyle

In difficult times like these, it can be difficult to rest easily. It is therefore logical that you find your mind race before going to bed or wake up in the middle of the night after a fair sleep. But your lack of sweet dreams can, in fact, be because you fall for some of the worst myths of sleep.

For something weabout a third of our lives actively do, We understand surprisingly little sleep. Internet is flooded with all kinds of erroneous information about the duration of your snooze, how to sleep effectively and how some lifestyle choices such as food impact on the quality of our Z. but do not worry, we are here to define the strand hetero. With the help of some first-rate sleep scientists, we compiled the biggest peaks of sleep (and, crucial, why they are so wrong). So sleep well, and if you are still throwing and turning into small hours, be sure to read the20 advice approved by the doctor to get a full night's sleep tonight.

We often think that not sleeping is only the result of physical problems - too much caffeine or sugar, for example. But it's just an idiotic notion among sleep myths. The reality is that being unable to sleep, it is usually the result of being unable to calm our minds - a problem that many of us have hurt now, during thePandemic of Covid-19.

"Sleep is all about calming our brains, which means that worry is sleeping enemy number one for most," saysMichael Larson, PhD, founder and president ofSleep Shepherd. "As we apply natural ways to slow down our brains and improve our sleep by changing our environment, be patient to find a good combination of calendar, darkness, temperature and comfort that works for you." This can also help to check these30 ways to relax when you are totally stressed.

We cross four or five cycles of changing brain activity during a typical night between slow activity rates in a deep sleep at a high activity during their dreams (when brain activity is comparable to being fully awake).

"So, while it's obvious to stay away from stimulants before bed that will keep our brain in buzzing, it is also good to avoid depressants who interfere with the necessary cycling of brain activity", explains the Marson.

Snoring is an embarrassment towards your partner, but it can also be more serious. According to the National Sleep Foundation, snoring (particularly frequent, strong) can be a symptom of sleep apnea ", which can increase the risk of developing cardiovascular diseases and diabetes, and provoke daywhine drowsiness and altered performance. "

Narcolepsy may be the most misunderstood condition. The goofy representations we see from disorder on television emissions and other than the person gives a presentation or a conversation and sleeps snoring in mid-sentence, does not really capture the reality of narcolepsy.

In fact, the narcolepsy is the result of not having enough sleep sleep, where the line between sleep and the awakening is blurred. Although it can say that you tear down during the day, it is just as often manifested as a general drowsiness throughout the day, or in another way, such as cataplexia (loss of muscle control) or Sleep paralysis (inability to talk when waking up or fall asleep). And for more information on the lack of Z, consult the7 ways to be deprived of sleep for a night affects your body.

We all had these intense weeks of work (or crazy holiday weekends) where we stayed until the sun rises and had to operate the next day. Although we can escape from time to time, taking a habit. One of the most common myths of sleep is to think that we can work with little sleep for a moment, then "catch up", in the long run, but your body does not really work this way.

"Your body needs coherence and less you have slept, the more you will disturb hormonally," saysJamie Logie, a personal trainer, a nutritionist and a health coach who hosts the podcastRetaining wellness. "When you do not sleep enough, your body supposes that a kind of trauma must happen because there is no reason to be awake when you should sleep."

This raises its stress hormones (mainly cortisol) and can cause a lot of problems. "A bit of this is not bad but the chronic secretion of this can lead to a wide variety of diseases and horrible conditions," he adds. Are you regularly stressed? here are the23 terrifying lanes Stress Weaks Havoc on your body.

The bedtime is not right for kids. When it comes to sleeping, having a routine is the key.

"You must create a wind routine at least one hour of sleep so your body recognizes that sleep arrives", explains Logie. "Your body needs balance so that it means going to bed of the same hour every night and to stick to it. The problem is that we tend to stay with it through the week, then it goes to hell the Weekend, and it can take days to get back on the right track. At the moment you do, it's almost the weekend again and the whole cycle can start again. You must commit yourself to this day and day. "

We all felt the drowsiness that belongs to us after a few beers or glasses of wine. But while trying to think that it makes alcohol a useful sleep help, it's far from it. According toParinaz Samimi, Yoga Instructor and Sleep and Wellbeing Experts, "[Alcohol] can help help a person fall asleep, but it also interferes with what is considered" quality "sleep."

Alcohol causes "REM sleep fragmentation", during which REM scene sleep is either shortened or extended, resulting in a disruption in the global trend of the individual's sleep. Speaking of drinking, here'sWhy you should not drink so much in quarantine.

"The amount of sleep you need changes in your life," saysKIMBERLY HERSHENSON, LMSW,Revitalife therapy, "During pregnancy or when it comes to a disease, more sleep is beneficial. Some people go well six hours of sleep. That matters what makesyou feel good and well rested. "Do not have enough sleep is actually one of the7 bad mistakes that weaken your immune system.

We often think about going to bed, when we should leave our day and ups behind us, falling in a comforting sleep. But to effectively calm your mind, examine your day, and especially what went well, can have a positive effect on your sleep and your mental ability.

"Make aList of daily gratitude Before you go down by writing 10 things you are grateful, "Recommend Hershenson". All that is your family, legs to walk or reality TV. Focus on what is good in your life as opposed to what is not going in your life calm you before going to sleep. "

She also advises reading affirmations every night, ending the day with a positive note that helps "attract a little rest with less worry."

Of course, some adults could get up at 4.30 pm every morning, but that does not mean they do not need a night of sleep.

"While your body requires less sleep like you get older, it does not mean you should sleep for four or five hours a night," saysSydney Ziverts, investigator on health and nutrition forConsumersafety.org.

She points out a study published inSleep Health: The Journal of the National Sleep Foundation, who recommended that newborns get 14 to 17 hours of sleep every night while adults aged 18 to 64 should getSeven to nine o'clock every night. And for more ways to sleep is related to age, check the20 ways that your sleep changes after 40, according to experts.

By pressing this snooze button is incredibly satisfactory in the moment, but unlike popular belief, you do not really win quality sleep.

"The snooze button will make you feel more tired," says Ziverts. "It wakes up with a deep part of your sleep cycle every time you sleep, making you feel groggy." In the long run, a snooze pressing habit will eat in your ability to have a deep sleep and the rest you need.

Benjamin Franklin Was full of good advice and, although "early to lie down and get up early, makes a healthy man, rich and wise" has a lot of members, it's not necessarily true for everyone. If you find that 1 A.M. or later, we feel the best time for you to sleep, there is nothing wrong with trusting your gut.

"What is most important is that people last their sleep in accordance with their own clock, going to bed when [they feel somnolent," saysCatherine Darley, Nd, of theNaturopathic Sleep Medicine Institute. "For some people, it means going to bed at midnight or later, and if they try to go to sleep earlier, they will not sleep well."

Once again, it depends on who you are and how much sleep your body needs. Any other content of information is probably one of the many sleep myths.

"Need sleep is very individual and some normal healthy adults do best with nine o'clock on the night," says Darley. "Something less than the amount of sleep you need can lead to an altered mood, conduct and cognitive abilities."

Of course, the opposite is also true. If you are a person who works with a top form with only four or five hours of sleep, more power for you. According toTheThe Wall Street newspaper, a number of studies have found thatSeven o'clock can be the optimal amount of sleep time. So stop sweating it if you do not get 2 full hours.

Provides, awakenings should not dictate the amount of rest you get. Someone who just gets the right amount of sleep wakes up usually without the need for any thrust. An alarm is an artificial and potentially harmful inventory.

"If you're awakened by an alarm, you did not understand enough sleep," says Darley. "You can move your bed time earlier or your wake up time gradually later until you are refreshed yourself."

I never wonder how you can marinate-watching yourPreferred Netflix shows until dawn? Well, it's because the television active really the mind and keeps you awake. The exposure to the blue light of the screen can disrupt the natural circadian's pace of a person and make it more difficult in sleep and stay asleep. "Instead, you can feel energetic due to the increase of endorphins," says Darley.

The same goes for computers and e-books. In a study, "participants read an eBooktook longer to fall asleep And had reduced evening drowsiness, "well as a reduced vigilance the next day, than when they read a printed book. You will also want to avoid looking at your phone, so check the7 methods supported by experts to reduce your screen right now.

Similar to the effect the television and computer screens can have on your circadian rhythms, as well as the light of your home. "It is better to be in the low light conditions for the hour or more before the bed," Darley suggests. "It's also important to spend a brilliant light in the morning for 30 minutes, as well as splinters of light every two hours throughout the day."

While coherence and routine make all the difference between actual sleep habits, your departure time is in fact less important than the time you wake up, according toMichael Breus, Doctorate, theSleeping doctor and a member of the Sleepscore Labs Advisory Board.

"The waking time is the anchor of your biological clock," says Breau. "So, if you wake up at 6:30 during the week, you have to wake up at the same time on weekends." Breus adds that you go to bed earlier for a few nights, when you feel exhausted, can also throw the circadian clock.

WhileRegular training routine A key part of a healthy lifestyle, you should not get late at night. "Working before the bed does not get tired does not tire yourself often," says Hershenson. Breere recommends exercising no later than four hours before going to sleep.

Your friends have probably blocked at some point in the way an intense meal they had gave them scary dreams. If they had nightmares, it was probably not the Habanero.

"The fact is, it has never been a study that has proven a correlation between spicy foods and nightmares," saidSarah Brown, a community well-being expert forSAFE. "It is more likely that the consumption of these foods before going to bed could simply upset your stomach."

While what you eat may not give you nightmares, that does not mean that it has no impact on your sleep behavior.

"Lettuce, which contains high levels of potassium, necessary for a healthy nervous system, is a high producer of calcium and magnesium (the main ingredients to keep the body sleeping longer)," saysDaniel Turissini, founder of the meditation service providerrecharj. He adds that Kiwi is another food that we found (researchers from Taipei Medical University) to improve sleep quality for people with insomnia. "The participants fell asleep faster, stayed asleep longer and had a more peaceful and rejuvenating sleep compared to the study control group."

It is a classic quality of superior quality to quantity: the hours you sleep are much less important than the quality of the sleep you get globally. The research found that interrupted sleep is worse for a positive mood than a shorter amount of sleep, boiling the most perverse sleep myths.

"Melatonin is the hormone naturally produced by the body that makes us feel sleepy and keeps us sleep", explainsDr. Jo Lichten, PhD, a professional speaker on health and well-being, and author ofRestart: How to turn on your energy, concentration and productivity. "This is called Dracula's hormone" because it only comes out at night - for this reason, it is better to reduce the lights a few hours before bedtime and disable electronics. "

"People tend to sleep on a regular schedule during the days of the week, then go to bed late and get up late and get up late on weekends," saysLouise Hendonco-founder ofPaleo magazine. "This irregular model during the weekends prevents your body from entering a good circadian rhythm."

There is nothing worse than waking up at 2 o'clock and looking at the ceiling, hoping to eventually derive. The next thing you know, half of the night has passed and you just have to become more frustrated.

Instead of waiting for the upcoming sleep, Hendon recommends that the agitated sleepers "should just get up and do something else for a bit until they are still asleep. This then allows their brain better. Associate going to bed with actually sleep. "

Daniel Turissini, ofrecharjAdds that the medium health person should be able to fall asleep within 20 minutes. "If you always feel stirred after 30 minutes, do not force it! Looking at the clock will not help you. Something in the environment or your mind prevents you from stimulating," he says. "Read a book or Take a hot bath to relax. If you feel worried, remove your worries from your mind by writing them. "

Among the myths of sleep, we persist: awakening a somnambule will lead them to have a heart attack or enter a coma. It does not make sense. Although there are rare cases where a sleepwalker can be struggling, it is usually necessary to return to bed where they can wake up alone.

Similarly, for parents there, awakening a child of one night terror will not hurt your child. Nocturnal terrors are a sleep disorder (not being confused with nightmares), the most common in children, which usually occur during the first hours of non-fast 3-4 eye sleep (NREEM).

"It does not hurt a child to be wake up at an episode of night terrors, although it can be a difficult task," saysHilary Thompson, a specialized writer in family and well-being. "The trick with night terrors is to wake up the child before happening [about an hour 90 minutes in the sleep cycle], who stops the cycle and can actually prevent the child from experimenting."

And for more bad habits, consult the25 things you do it would be horrifying the doctors of sleep.