Adequate sleep is essential for a healthy life. But for busy modern people, getting enough sleep can feel like a luxury. Especially in the fiercely competitive city life, sleep always falls behind.
For modern people, sleep has a lot to be improved in both quantity and quality. The first step can be said to be an understanding of proper sleep. So today, let’s take a moment to point out and correct some of the common misconceptions about sleep.
Is it okay to sleep only 4 hours a day?
Some famous people are known to have slept less. A typical example is Thomas Edison, who is said to have slept for four hours a day.
But is it really good to get less sleep? In fact, the optimal amount of sleep varies with age. For children, it is recommended to sleep at least 12 hours a day, including naps. It is recommended that teenagers get around 9 hours of sleep, and adults between the ages of 18 and 60 get at least 7 hours of sleep a day.
Are naps good for your health?
It is true that a moderate nap helps to recover from fatigue. In fact, Edison, who was mentioned earlier, was also famous for enjoying a nap although he slept less at night.
So, how long should you take a nap? It is best not to exceed 30 minutes at a time. If it goes beyond that, your circadian rhythm is disrupted and it can affect your ability to fall asleep at night.
Can drinking alcohol help you sleep?
If you are an adult, you must have suffered from drowsiness after drinking alcohol at least once. Such experiences raise the expectation that if you drink alcohol when you can’t sleep, you will be able to get a good night’s sleep.
But in fact it is not. Drinking alcohol can help you fall asleep faster, but it actually interferes with REM sleep, which determines the quality of your sleep. In addition, drinking alcohol can increase the risk of sleep apnea. Therefore, intentionally drinking alcohol is not conducive to sleep.
Does Exercising Before Sleep Help You Sleep?
Wouldn’t it be easier to fall asleep if you exercise vigorously before going to bed? When you are tired, you will fall asleep. However, this is also not true, because the sympathetic nerves activated during exercise can make it difficult to fall asleep. Rather than exercising too much, taking a warm bath to raise body temperature will help you sleep better.
Is it good to lie in bed even if you can’t sleep?
Some people read books and work on the computer in bed on a daily basis. However, this lifestyle has a negative effect on the person trying to sleep in the bed. This is because you need to connect the feeling of the bed with sleep so that you can get a good night’s sleep when lying in bed.
It’s the same principle as lying in bed when you can’t sleep is not recommended. In that case, it is better to do some light stretching or meditating, and then go to bed when you are just about to fall asleep. You have to let your subconscious mind think that the bed is only for sleep.
Is it better to press the snooze button on your alarm clock and get some more sleep?
Isn’t it easy to wake up with a loud alarm every morning? For you, the alarm clock has a snooze button, which turns the alarm off and then turns it on again after about 10 minutes. While pressing this button, you expect that the rest of the 10 minutes of sleep will completely relieve our fatigue.
However, in reality, the 10 minutes of sleep extended by the snooze button is neither awake nor sleeping, but an ambiguous state. Therefore, rather than using the snooze button to extend 10 minutes when waking up, it is better to take that into account when setting the alarm and get up immediately without snooze.
Is snoring a sign that you are getting a good night’s sleep?
Looking at the sleeping fathers snoring, it seems that they are deeply asleep. However, snoring is one of the factors that greatly reduces the quality of sleep. In severe cases, there is also the risk of sleep apnea. After sleeping while snoring, it is easy to complain of fatigue during the waking day.
From now on, if you see someone around you sleeping while snoring, let them know and help them treat snoring.
Two tips that will really help you get a good night’s sleep
So, what can help you get a good night’s sleep? Sleep experts put the most emphasis on getting into the habit of falling asleep and waking up at the same time every day. On the other hand, it is also important to avoid using your smartphone in bed for a good night’s sleep. This is because the bright light from the smartphone screen not only stimulates the eyes, but also wakes up our brains until late, disrupting sleep. Regular sleep and waking up, and refraining from using your smartphone before going to bed are two tips that really help you get a good night’s sleep.
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