World Sleep Day: The biggest myths about good sleep

For most Australians, the coming of the weekend promises a nap and a chance to catch up after forty winks.

But a local sleep expert has found that spending an entire Saturday in bed could actually do you more harm than good.

Speaking to news.com.au on the occasion of World Sleep Day, ResMed clinical sleep physiologist Tim Stephenson explained that “many of us think we get enough sleep, but the reality is that Australians sleep less than the recommended seven to nine hours. [a night]”.

According to Stevenson, “there are several misconceptions” that can interfere with good sleep. Here are some of the more common ones.

MYTH: You can get by with just a few hours of sleep.

REALITY: “Everyone needs a different amount of sleep, but most adults need between seven and nine hours of sleep a night to function at their best.”

MYTH: You can catch up on the weekend

REALITY: “Sleep on the weekends may help you feel more rested, but it doesn’t make up for chronic sleep deprivation during the week.”

MYTH: Snoring is harmless

REALITY: “Snoring can be a sign of sleep apnea, a serious sleep disorder that can lead to high blood pressure, heart disease, and other health problems.”

MYTH: Napping is a waste of time

REALITY: “Sleep can be a good way to catch up, increase energy levels and improve cognitive function. However, it is important to keep daytime naps short (20 to 30 minutes) so as not to disturb night sleep.”

MYTH: A nightcap helps you sleep better.

REALITY: “While alcohol can help you fall asleep faster, it can interfere with the quality of your sleep and lead to frequent waking during the night. Before going to bed, it is better to abstain from alcohol.

A recent ResMed global sleep study of over 20,000 participants from 12 countries found that Australia (6.9 hours) ranked third behind Japan (6.5 hours) and the UK (6.8 hours) in terms of sleep deprivation that the average person gets every day. night.

“The growing pressure the cost of living crisis contributed to the deterioration of our sleep,” Mr. Stephenson explained.

“One-third (35 percent) of Australians say their sleep quality has worsened over the past year due to financial concerns, and 52 percent of Australians report that stress is affecting their sleep after Covid-19.”

If you find yourself struggling to get to bed, “there are a lot of smart things you can do to improve your sleep.”

“Be consistent in your habits – stick to a sleep schedule; have a calm, dark and relaxing bedroom; limit exposure to electronic devices and stimulants such as caffeine and alcohol; try to exercise outdoors at the beginning of the day; don’t go to bed worrying about things – write them down and deal with them tomorrow,” he suggested.

“Please remember that it is normal for people to wake up at night and go to the toilet or drink a glass of water. Health conditions, aging, diet, and medications can all affect your sleep.

“If you wake up and just can’t get back to sleep, try getting out of bed and reading, listening to music, or meditating while avoiding bright lights or screens, then go back to bed when you feel sleepy.”

Asked if you should use health trackers that compare your daytime and nighttime activity, Stevenson said it’s “important” to look at your sleep in relation to your daily behavior “because the quality and quantity of your sleep can make a significant difference.” impact on your daily functioning.”

“If you consistently sleep poorly or lack sleep, you may feel tired and irritable during the day, have difficulty concentrating, and have a higher risk of accidents or mistakes,” he added.

“In addition, monitoring your daytime activity can help identify potential factors that may be affecting your sleep. For example, engaging in stimulating activities such as using electronic devices or exercising before bed can make it difficult to fall asleep.

“Similarly, drinking caffeine or alcohol before bed can also disrupt your sleep. By tracking your daily activities and relating them to your sleep patterns, you can make adjustments to optimize sleep quality and quantity.”

Originally published as World Sleep Day: The biggest myths about good sleep