6 Lies that those who live with sleep need to stop believing
Who never regretted having passed dawn in the clear, knowing that he would have an early appointment? This is because sleep is an essential part of our lives and is directly related to today's income. So I separated 5 common phrases from listening to my patients to clarify some sleep myths. Check it out below:
1 - I can not sleep early!
The more we focus on a problem, the bigger it gets, does not it? This also serves the way we deal with the difficulty of starting sleep. If we go to bed thinking it's going to be difficult to sleep, that's what our brains will think about.
In this way, it's best to practice some relaxing activity until sleep comes. Relaxing techniques for sleeping can be:
- Reading a book
- Practicing meditation
- Listening to a nice song
- Writing a diary
Is it worth using creativity too, painting pictures, embroidering? What matters is to be something that gives pleasure and that distracts our focus from the problem of sleep.
When sleep begins to signal, then it is time to go to bed. Remembering that contact with screens, such as TVs, cell phones, tablets, is not recommended because the light emitted by these devices disrupts the production of hormones that facilitate the onset of sleep.
2 - Who is napping is lazy!
Hair contrary. The nap, as long as it does not go from 20 to 30 minutes, is very healthy. It helps to replenish the energies in the middle of the day and to organize the information received by our brains.
There are several studies that demonstrate the benefit of these breaks because they bring improvement in reasoning and memory.
3 - Drinking coffee disturbs sleep
It is true that caffeine is an antagonist of adenosine receptors, an essential substance for the sleep in the brain. Therefore, in most people the coffee consumed at night alters, slows down or takes away sleep. However, in cases of nap, a Spanish study evaluated the use of coffee just before the nap after lunch. The coffee takes about 20 minutes to be absorbed and start to stimulate our brain. The study concluded that we were more willing to have a cup of coffee before the nap because the beginning of its effect coincides with the ideal duration of the nap, making the person return to activities without sleepiness.
4 - No problem, I can I get used to sleeping less.
Situation: I work during the day, I take a course at night and want to embrace more thousands of commitments. Can I "get used to" sleeping less for a while? The answer is no, our body does not get used to it. Each of us has a biological clock that determines the number of hours needed for its proper functioning. If we fall asleep less than we need, the loss is reflected as falling yield. We get tired more easily, discouraged, stressed and more distracted. Our body will try to rescue the number of hours at various times throughout the day, such as after lunch and late afternoon, which can lead to more accidents.
5 - No problem, I'm going to sleep over the weekend.
Social jet lag is a term meant to refer to people who sleep a few hours during the week to meet many commitments, whether professional or personal, and at the end of the week they have so much sleep accumulated that they spend 10 to 12 hours straight into bed.
It is, therefore, a fault tuning between the number of hours of sleep our body needs and our way of life. It is becoming an increasingly common habit, and you can start as a teenager.
This way of trying to adapt to the week's appointments is not recommended because it alters our whole metabolism and the production of hormones. It needs to be clear to the person who should regard sleep as a routine, as well as eating well and exercising. Many times this person needs medical help to regularize these habits.
6 - God helps those who get up early!
Through genetic research today we know that there are chronotypes. Chronotypes define the type of person according to the time they prefer to sleep and the time when they are most productive during the day. There are 3 chronotypes:
- Morning ones like to sleep early and wake up early. They are productive during the day, especially in the morning
- Eveningers like to stretch their day into the night and sleep until later. Evenings often say that they perform better in the late afternoon onwards, until the early hours of the morning.
- There are also indifferent people, who adjust more easily to external needs, such as adapting to that new course that begins at 7am , or that goes until 11pm.
Our watches also go through some variations throughout life. This is most noticeable in adolescence, when we tend to the evening type. The intensity of this change varies according to our genes and also the behavior of each one. If the teen is more resistant to parental advice and stays up all night watching TV, for example, he will have serious performance problems at school.
Based on the chronotypes, we then know that each person has a genetic when he does his job better, whether it's morning, afternoon or night. What matters is the person discovering how his organism works and that his work can be synchronized with it.
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