Fact or Fiction: Sleep Edition

Despite the advancements in modern sleep science, there is still a great deal of misinformation regarding the subject. Many of these statements are unfounded and contradictory to scientific evidence. This becomes a problem when the misinformation spreads and cannot be separated from the truth. Let's take a look at some of these statements.

1: You can catch up on sleep

Myth

Most people believe, and practice this because you actually feel better after sleeping in for a few days in a row. However, inconsistent sleeping patterns disrupt your circadian rhythm and proper brain function. This eventually leads to diminished motor skills, focus and memory.

The best way to catch up on sleep is to revert back to a consistent sleeping schedule. Going to sleep and waking up at the same time every day will keep your internal clock balanced which will lead you to feel more alert when you need to be.

2. You shouldn't let your cat or dog sleep in your bed

Myth

This one has been debated over the years, but recent studies are showing that it is perfectly ok to share the bed with your dog or cat. As a matter of fact, some psychologists say that people who are dealing with trauma, anxiety, or depression can benefit from having the furry companion alongside them. It can help relax them and promote healthy sleep.

If you are a light sleeper, however, you may choose to keep your furry friend out of the bed in hopes of having an uninterrupted night.

3. Drowsy driving is just as dangerous as drunk driving

Fact

Inability to focus and pay attention to the road, slowed reaction time, and poor decision-making. Those are the symptoms of drowsiness and drunkenness. Drowsy driving not only poses a serious risk to one's own health, but the health and safety of others on the road as well. If you plan to be on the road for an extended period of time, it can be life saving to get a good night's rest. Below are some warning signs that you are beginning to experience drowsy driving.

• Frequent yawning or blinking
• Missing turns or exits
• Drifting from your lane
• Driving over a rumble strip

4. If you can't fall asleep, stay in bed until you do

Myth

Sleep experts stress the importance of not forcing yourself to fall asleep. When you are actively trying to fall asleep, you put unnecessary stress on yourself that inevitably keeps you up. What you can do, instead, is to get out of bed and do something small and mindless. You can fold some laundry, empty the dishwasher, or even try reading a book. If the environment is right, your body should naturally start to relax and eventually get sleepy.

5. Hitting the snooze button is bad for you

Fact

Those extra eight to ten minutes of light sleep don't actually do you any good. Hitting the snooze button can actually extend the time it takes for the morning drowsiness to wear off. Experts say it is best to get up when the alarm rings and expose yourself to as much light as possible. The light exposure first thing in the morning helps regulate how much melatonin (sleep-inducing hormone) is being produced and wakes the body up.

6. Nighttime exercise disturbs sleep

Myth

While there is some anecdotal evidence that some people have a hard time falling asleep after exercise, research shows that there is no data to back that up. It may actually have some positive effects on sleep. This would ultimately come down to the individual. If you are someone who finds it hard to wind down after a hard workout, try to give yourself a few hours between exercising and bedtime. This allows your heart rate and adrenaline levels to return to normal. For most people, however, this just isn't a factor.

7. Napping makes up for lack of sleep at night

Myth

Napping can be beneficial by providing a quick boost of energy. It cannot, however, make up for the sleep you lost the night before. It can also further disrupt your sleep schedule, making it harder to fall asleep at bedtime. You can run the risk of oversleeping which would leave you more sluggish during the day. Here are some best practices for getting the best out of naps.

• Keep naps earlier in the afternoon. Naps after 3pm will most likely interfere with your nighttime sleep.
• Try to keep your naps to no more than 30 mins. Anything more typically leaves you feeling more sluggish.
• Try to nap in a dark and quiet place. This gives you the ability to fall asleep faster and rest for the majority of the 30 mins.