Myths and facts about sleep

Snoring is a common problem, especially among men, but it isn’t harmful.

Although snoring may be harmless for most people, it can be a symptom of a life threatening sleep disorder called sleep apnea, especially if it is accompanied by severe daytime sleepiness. Sleep apnea is characterized by pauses in breathing that prevent air from flowing into or out of a sleeping person’s airways. People with sleep apnea awaken frequently during the night gasping for breath. The breathing pauses reduce blood oxygen levels, can strain the heart and cardiovascular system, and increase the risk of cardiovascular disease. Snoring on a frequent or regular basis has been directly associated with hypertension. Obesity and a large neck can contribute to sleep apnea. Sleep apnea can be treated; men and women who snore loudly, especially if pauses in the snoring are noted, should consult a physician.

You can “cheat” on the amount of sleep you get.

Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health and safety. When we don’t get adequate sleep, we accumulate a sleep debt that can be difficult to “pay back” if it becomes too big. The resulting sleep deprivation has been linked to health problems such as obesity and high blood pressure, negative mood and behavior, decreased productivity, and safety issues in the home, on the job, and on the road.

Turning up the radio, opening the window, or turning on the air conditioner are effective ways to stay awake when driving.

These “aids” are ineffective and can be dangerous to the person who is driving while feeling drowsy or sleepy. If you’re feeling tired while driving, the best thing to do is to pull off the road in a safe rest area and take a nap for 15-45 minutes. Caffeinated beverages can help overcome drowsiness for a short period of time. However, it takes about 30 minutes before the effects are felt. The best prevention for drowsy driving is a good night’s sleep the night before your trip.

Teens who fall asleep in class have bad habits and/or are lazy.

According to sleep experts, teens need at least 8 to 10 hours of sleep each night, compared to an average of seven to nine hours each night for most adults. Their internal biological clocks also keep them awake later in the evening and keep them sleeping later in the morning. However, many schools begin classes early in the morning, when a teenager’s body wants to be asleep. As a result, many teens come to school too sleepy to learn, through no fault of their own.

Health problems such as obesity, diabetes, hypertension, and depression are unrelated to the amount and quality of a person’s sleep.

Studies have found a relationship between the quantity and quality of one’s sleep and many health problems. For example, insufficient sleep affects growth hormone secretion that is linked to obesity; as the amount of hormone secretion decreases, the chance for weight gain increases. Blood pressure usually falls during the sleep cycle, however, interrupted sleep can adversely affect this normal decline, leading to hypertension and cardiovascular problems. Research has also shown that insufficient sleep impairs the body’s ability to use insulin, which can lead to the onset of diabetes. More and more scientific studies are showing correlations between poor and insufficient sleep and disease.

During sleep, your brain rests.

The body rests during sleep, however, the brain remains active, gets “recharged,” and still controls many body functions including breathing. When we sleep, we typically drift between two sleep stages, REM (rapid eye movement) and non-REM, in 90-minute cycles. Non-REM sleep has four stages with distinct features, ranging from stage one drowsiness, when one can be easily awakened, to “deep sleep” stages three and four, when awakenings are more difficult and where the most positive and restorative effects of sleep occur. However, even in the deepest non-REM sleep, our minds can still process information. REM sleep is an active sleep where dreams occur, breathing and heart rate increase and become irregular, muscles relax and eyes move back and forth under the eyelids.