Myth # 6: When you are having a healthy sleep you don’t wake up during the night.
Dr. med. h.c. Guenther W. Amann-Jennson: Myth. Sleeping through is not mandatory for good sleepers. In fact, waking up during the night is a normal phenomenon and not pathological. Most sleeping persons are anyway having more interruptions than expected: up to ten times per hour one wakes up for a couple of seconds, up to 23 times per night the interruptions last longer than one minute. We don’t realize the interruptions that stay under 1-2 minutes and don’t remember them in the morning. Only when the waking phase lasts longer than 5 minutes, we are aware of it and are really awake. This may happen about once up to four times per night. When you are lying awake five minutes or longer more often you sense your sleep as being disturbed. It is assumed that these unconscious waking phase is a genetically anchored protective mechanism. Thousands of years long, the sleep surroundings has not been as safe as it is nowadays. It was vital, to check the environment during the night from time to time. Whether someone is following this ancient mechanism is a question of disposition, in first place.
Myth # 7: The older you get, the less sleep you need.
Dr. med. h.c. Guenther W. Amann-Jennson: Myth. It is a popular belief that elder people need less sleep than younger ones. But, it is in accordance with the facts that, when getting older, the ability to sleep long and through is decreasing. However, for elder people it is easier to compensate sleep deficits, since most of the time they are able to freely define their daily routine and take short naps during the day. Latest scientific findings prove that it is a natural need of the body to take a short nap during the day at least once. You can afford this luxury not until you are retired –- then, when the pressure of regulated working hours cease.
Myth # 8: Sports in the evening enhances sleep.
Dr. med. h.c. Guenther W. Amann-Jennson: Myth. Generally, you should avoid any intense activity in the evening, no matter whether physically or mentally. This especially applies from about 7 p.m. or even later. This also concerns intense “head-work” like tediously working off mountains of files, fill in tax declaration, play tricky games or have profound or disturbing discussions. Video games, TV and internet keep us awake and lead to fall asleep- and sleep-through-disturbances. They all lead to something undesired, when it comes to sleep: rise of the body temperature and stimulation of the brain activity –- things, that need to be slowly lowered before going to bed. It is much better to read before sleeping, to cuddle, have sex or listen to relaxing music.
Myth # 9: TV supports falling asleep.
Dr. med. h.c. Guenther W. Amann-Jennson: Myth. It is known that people who are suffering under falling asleep disturbances often use the TV for falling asleep. A study showed that 54 % of all asked are using this method when having problems to fall asleep. When you are falling asleep in front of the TV you are creating a superficial, not very restful sleep with a lot of interruptions. This has been verified by a lot of investigations and measurements. Furthermore, when you are falling asleep in the living rooms, you still have to go to bed some time. And then, even longer times to fall asleep are ensured.
Myth # 10: It helps to count sheep to fall asleep.
Dr. med. h.c. Guenther W. Amann-Jennson: Scientists of the Oxford University, GB, have applied themselves to sleep in a comprehensive study. With different methods they investigated in test groups different ways to fall asleep, to be able to recommend an optimal fall asleep aid. The astonishing solution: people who counted sheep or thought nothing in particular needed more time to fall asleep then people who imagined a relaxing scenery (for example lying on the beach, sitting by the stream). The one who waived counting sheep and transferred in one’s mind’s eye to the sea or a stream were able to fall asleep 20 minutes (!) earlier. Their justification: counting animals is sensed as being stressful or annoying and monotonous as well, and cause no pleasant feelings. So, if you want to fall asleep faster you better not count on counting sheep.
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