Five sleep myths busted
After working with poor sleepers for over 13 years now, I’ve noticed more than a few sleep myths which crop up time and time again! From the amount of sleep we need, to whether or not caffeine will stop you sleeping, I thought I’d address some of these on my blog to help separate fact from fiction.
We all need eight hours of sleep
Probably the most common sleep myth out there, the magical eight hours of sleep! The truth is, everyone’s sleep needs are different, and quality is more important than quantity. In fact, it’s the quality of sleep you get that matters rather than the quantity. The best way to do this is by slightly restricting your time in bed, so you have a higher sleep drive and are more likely to fall asleep quicker, and more deeply. So if you aren’t getting eight hours every night, don’t worry, as long as your sleep is good quality.
Sleeping pills aren’t addictive
As a short-term solution, sleeping pills can be very effective. However, over time they tend to stop working as well, so we have to take a higher dose in order to get the same results. This can lead to something called rebound insomnia, meaning that on nights when you take a pill you actually end up sleeping even worse than before, leading to increased anxiety and further reliance on the medication. So, in the long term, they can become addictive both physically and psychologically. The best way to manage this is to use CBT techniques alongside medication, so over time you can safely wean yourself off.
You have to be relaxed to sleep
Learning to relax is great, for both our physical and mental health. However, it is not true that the only reason you can’t sleep is because you are not relaxed. In fact, if you try too hard to relax in order to sleep well, you can end up becoming hyper vigilant about sleep, resulting in worse sleep. Spend some time in the day learning to find ways that make you feel relaxed, such as exercise and mindfulness, but please remember that you don’t need long and lengthy wind-down routines at bedtime in order to sleep. Spend your evenings doing things you enjoy rather than ‘trying’ to relax, and this way you are less likely to be over focused on sleep!
Caffeine is bad for your sleep
Caffeine is often regarded as the reason people can’t sleep, and of course if you’re drinking it straight before bed this could be the case, however having a cup of tea or coffee in the morning, or one after your lunch, is unlikely to have a real impact on your sleep. So, if you love your tea or coffee, don’t restrict yourself! Simply try not to drink later in the day, but if you feel tired in the morning or afternoon and need a little boost, then go ahead.
If you feel tired in the day, your sleep is to blame
Daytime sleepiness isn’t always down to poor sleep. If you feel you sleep well, but are always feeling tired, then take a look at your stress levels. Time and time again I remind people that you can’t out sleep a stressful life. Being in fight or flight mode leaves us feeling exhausted, so no amount of sleep will give you energy if you are mentally stressed.
If you are struggling with your sleep, please don’t accept it any longer!
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