NEW YORK (CNN) – Hey, sleep. What you think is a dream can be nothing but a dream of a pipe. A study, published Tuesday in the Sleep Health magazine, was conducted.
"There is such a link between good sleep and our awake success," said lead researcher Rebecca Robbins, a research fellow at the New York Health Department. "But we often find that we are exposing myths, whether it's news, friends, family or patient."
Robbins and her colleagues crossed 8,000 websites to find out what we think we know about healthy sleep habits, and then present these beliefs to a hand-picked team of sleep medicine experts. They define the myths and then rank them by degree of lie and health
Here are 1
Stop yawning. It is time to put these unnecessary myths of sleep into bed. "
" If you wanted to have the ability to function the best during the day, do not be sick, be mentally strong, have a way of life that you will enjoy, how many hours do you have to sleep in? "- said senior researcher Girardin Jean-Louis, professor at the Department of Public Health.
" It turns out that many people felt that less than five nights sleep is good, "he said. "
We have to get between seven and ten hours of sleep each night, depending on our age, but the American Centers for Disease Control and Prevention say that one-third of Americans are sleeping less, less than seven hours a night, according to the World Sleep Day statistics Net sleep threatens the health of up to 45% of the world population.  "We have extensive evidence showing that sleep five hours a night or less consistently increases the risk of side effects. health consequences, including cardiovascular disease and early mortality, said Robbins.
In a longitudinal study of 10,308 British civil servants published in 2007, researchers found that those who had reduced their sleep from seven to five hours or less were almost twice as likely to die for all reasons, especially from cardiovascular diseases.
Science has also linked poor sleep with high blood pressure, a weakened immune system, weight gain, lack of libido, mood swings, paranoia, depression, and a higher risk of diabetes, stroke, dementia and some cancers.
Sleep as soon as the car / train / plane starts to move is not a sign of a well rested person, experts say in the dream. In fact, this is the opposite.
"Sleeping instantly anywhere, anytime, is a sign that you are not getting enough sleep and falling into" micro-sleeping "or" mini-sleeping "episodes," Robbins said. "This means that your body is so exhausted that every time there is a moment, it will begin to pay a debt for sleep."
You feel drowsy because of the build-up of a chemical called adenosine in the brain that happens all day. When you sleep steadily, this chemical decreases, so when you wake up, the levels are the lowest and you feel refreshed.
But the longer you stay awake and the less sleep you get more adenosine raise levels, creating what is called sleep or sleeping debt.
Do you want to check the level of drowsiness? People also believe that the brain and the body can adapt and learn to function optimally with less sleep. This is also a myth, experts say. This is because your body cycle through four different stages of sleep to restore completely.
In the first stage, you are the art of falling asleep and getting out of your second stage environment where you will spend most of your total sleep time. Stages 3 and 4 contain the deepest, most restorative sleep and sleepiness of REM, or rapid eye movement.
"During REM, the brain is highly reactive," said Robbins. "It almost seems like your brain is awake if we connect you with two more electrodes and we could monitor your brain waves."
REM may appear at any time during the sleep cycle, but averages start at about 90 minutes. after you fall asleep. REM is when your body and brain are busy keeping memories, regulating mood and learning. It's when you're dreaming. The muscles of the arm and legs are temporarily paralyzed during REM sleep, so you can not play your dreams and get hurt.
Because good night sleep gives time to the sleep cycle to repeat, you will go through several REM cycles. Another important stage of sleep is a deep sleep when your brain moves slowly into the so-called. delta waves or slow sleep. This is the time when the human growth hormone is released and the memories are processed further. "The deeper stages of sleep are really important for neuron generation, muscle recovery and immune system recovery," Robbins said. wake a man from deep sleep. If you wake up, you may feel dizzy and tired; mental performance may be affected up to 30 minutes, studies show. In fact, "strong, snarky snoring interrupted by breathing pauses" is a marker for sleep apnea, a dangerous sleep disorder that, according to the National Institute of Heart, Lung and Blood, increases the risk of heart attacks, atrial fibrillation, asthma, high blood pressure pressure, glaucoma, cancer, diabetes, kidney disease and cognitive and behavioral disorders.
"Sleep anemia is extremely exhausting," Robbins said. "These patients are sleeping and then waking up again and again, then struggling to sleep throughout the day because they are so exhausted and also very underestimated, and we think it affects about 30% of the population and about 10% are diagnosed
Do you think that one night before bed will help you fall asleep and fall asleep? "Alcohol can help you fall asleep, but that's where the benefits are over, Robbins said, the mild stages of sleep and "drastically reduces the quality of your holiday at night."
"He continues to arpa of rapid eye movement and the deeper stages of sleep, causing you to wake up not feeling restored – said Robbins.
You have to admit it makes sense: how can you sleep if you are not in bed and you are trying? However, sleep experts say the continuation of the census for more than 15 minutes is not the smartest move.
"If we stay in bed, we'll begin to bind the bed with insomnia," Robbins said. She equates him with "going to the gym and standing on a treadmill and doing nothing."
In fact, said Robbins, it takes a healthy sleeping about 15 minutes to fall asleep. If you throw and turn much longer than that, you have to get out of bed, change the environment and do something meaningless: "Keep the lights low and fold the socks," she suggested.
Some people also believe this is just as refreshing for your body to lie in bed with eyes closed but without sleeping. No.
Sleep experts claim that this is another myth that can negatively affect your health. "On the body," said Jean-Louis. "Controls all body hormones, body temperature, nutrition and digestion and sleep-wake cycles."
When your internal clock and the outside world are out of phase, you may feel disoriented, mentally misty and drowsy. when you need to operate at optimal levels. Just think about what happens when you travel through the time zones or when you start spending summer time.
Shifts workers who work in unusual hours and live beyond their normal biological rhythm, show that they are at increased risk of heart disease, ulcers, depression, obesity and some cancers, and higher rates of accidents and injuries at work due to slower response and poor decision-making.
Come on, we all do it – or check our laptop or smartphone before we shut down for the night. Unfortunately, that puts us on a bad night. "These devices emit bright blue light, and that blue light is what tells our brain to become alive and awake in the morning," Robbins explained. "We want to avoid the blue light before we go to bed, from sources such as a TV or a smartphone, and do things that calm you down."
According to the National Sleep Foundation, blue light affects the release of melatonin, the hormone of sleep from any other wavelength of light. Watching TV or using an electronic device within two hours of bedtime means it will take longer to fall asleep, have less sleep or REM sleep, and even if you sleep for eight or more hours, you will If you or your children can not make this two-hour break due to homework or night-time requirements, experts offer dimming the brightness of the screen or installing an application that may warm the screen to the sunset colors. Red and yellow have higher wavelengths and do not affect melatonin
Raise your hand if you press the nap button. Why not, right?
"Resist the temptation to pull because, unfortunately, your body will return to sleep – a very mild, low-quality sleep," Robbins said. sleep, your body is probably approaching the end of the last REM cycle. Press the snooze button and the brain moves back into the new REM cycle. Now that the alarm is triggered a few minutes later, you will be in the middle and not at the end of this cycle, and you will wake up dizzy and stay longer.
You have nail problems on the snooze button. habit? Put the alarm on the other side of the room, so you have to get out of bed to turn it off.
And no, you can not tell Google or Alexa to turn it off. This is a scam.
"It's a myth because we all have dreams of four to five times a night," Jean-Louis said. "And we do not remember because we did not wake up and did not break our sleep."
A study in France showed that people who often remember their dreams have higher brain activity in the brain information center. They also woke twice more often at night and were more sensitive to the sounds when they were asleep and waking. "I will tell you now if you have a dream with a strong emotional context, he can come back to you, two afternoons when you have time for rest," Jean-Louis said. "Sometimes something would cause this, but if it's a strange little dream, most of us who sleep well do not remember those."
The research team found more myths that we tend to accept as a fact, Jean-Louis said "more sleep is always better" (no, you can really sleep too much and harm your health) to sleep in the afternoon can correct the insomnia "(in fact, if you sleep enough to enter REM or a deep sleep cycle, it can confuse your body even more), and" it's better to have a warmer than cool bedroom "(no, you better sleep in the cooler pace).
This means that we can all use a little education about good sleep hygiene, a set of shaping habits that will create for you a lifetime of healthy sleep. The National Dream Foundation has advice as well as the CDC.
After all, there is no caffeine that can help you cope with the detrimental effects of inadequate sleep, nor can you learn to adapt to sleep deprivation, Robbins said. "Sleep is an extremely active process," she said. "This is crucial, in fact, for restoring the body and is actually the most effective and effective way to do that."
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