Unmasking Sleep Myths: Improving Your Health & Well-Being with Better Sleep Practices

Sleeplessness is more than just an inconvenience — it can affect your physical health, mental well-being, and overall quality of life. But for many, getting a good night’s sleep can be a struggle.

Data from a recent Gallup poll revealed that approximately 57% of Americans feel like they aren’t getting enough sleep, and this is more than just an annoyance. Lack of sleep weakens your immune system making you more susceptible to illnesses and it increases the risk of accidents due to slower reaction times. It can amplify stress, anxiety, and depression, leading to mood swings and irritability. It impairs your ability to think clearly, concentrate, and make decisions, resulting in forgetfulness and decreased problem-solving skills. Additionally, sleep deprivation disrupts hunger-regulating hormones, contributing to weight gain and obesity. Overall, it has the potential to significantly impact every area of your life.

“Sleep studies are an extremely helpful tool that we use, in conjunction with the patient interview and examination, to get to the bottom of patients’ sleep issues,” said OU Health sleep medicine physician, Dr. Shannon Foster, D.O. “An in-laboratory sleep study is a comprehensive test that gives us a look into the patient’s nighttime sleep.

How Much Do You Know About Sleep?

Sorting through the myths and facts about sleep promotes better health by helping you adopt healthier sleep practices, which are crucial for both physical and mental well-being. Additionally, debunking myths allows you to avoid habits that might be detrimental to your sleep, leading to better rest and rejuvenation.

Can you tell the difference between some of the more common facts and myths about sleep?

1. Women Need More Sleep Than Men

Fact: Women generally do need more sleep than men. This is due to biological and hormonal changes, higher rates of depression and anxiety, and a greater likelihood of sleep disorders. Yet, on average women are only getting about 11 more minutes of sleep than men per night, not nearly enough to account for their increased need.

More than half of women aged 25-44 with children get less than seven hours of sleep per night, whereas only 38% of men in the same age group experience similar sleep deprivation.

Nearly a quarter of women aged 18-24 lose sleep due to premenstrual syndrome (PMS), while more than half of women aged 45-54 experience sleep disturbances due to perimenopause or menopause.

Additionally, women (51%) are more likely than men (42%) to attribute their sleep issues to anxiety and depression.

2. Ideal Sleep Hygiene is Not the Same for Everyone

True: Everyone’s sleep needs and routines can be different. Factors like age, health, lifestyle, environment, and even culture play a role in what makes a good sleep routine. These variations mean that what works for one person might not be effective for another, highlighting the need for personalized sleep hygiene practices. However, there are some universal tips to help improve your sleep hygiene:

• Stick to a Sleep Schedule: Go to bed and wake up at the same time every day.
• Create a Restful Environment: Keep your bedroom cool, dark, and quiet.
• Limit Screen Time Before Bed: Avoid screens at least an hour before bedtime.
• Avoid Large Meals and Caffeine Before Bed: These can disrupt sleep.

3. You Can Get by on Less than Seven Hours of Sleep

Myth: While some people believe they can function well on less sleep, science shows that most adults need at least seven hours of sleep each night to maintain peak cognitive and physical health. Chronic sleep deprivation can impair judgment, weaken the immune system, and increase the risk of accidents and chronic health issues.

4. A Healthy Diet and Exercise Improves Sleep Quality

Fact: Diet and exercise have a real, positive impact on sleep. Eating foods rich in magnesium, such as almonds, spinach, and avocados, can help relax muscles and promote restful sleep. Tryptophan, an amino acid found in turkey, chicken, and dairy products, is known to increase the production of serotonin and melatonin, hormones that regulate sleep. Incorporating these foods into your diet can create a natural pathway to better sleep. For example, having a small snack of yogurt with a handful of nuts before bed can enhance sleep quality.

Regular exercise is another key factor in regulating the sleep-wake cycle and reducing symptoms of insomnia. Engaging in physical activities like walking, swimming, or yoga can help tire the body and mind, making it easier to fall asleep at night. Exercise also helps reduce stress and anxiety, which are common barriers to good sleep. A daily exercise routine that includes a 30-minute brisk walk in the morning, or a calming yoga session in the evening can help you fall asleep and stay asleep.

5. Older people need less sleep

Myth: Although sleep patterns change with age, and it can be harder to get quality sleep, older adults still need about the same amount of sleep as younger adults.

As people age, their sleep patterns naturally change, leading to lighter sleep and more frequent awakenings during the night. Health conditions such as arthritis, cardiovascular disease, and neurological disorders like Parkinson's and Alzheimer's can cause discomfort and disrupt sleep. Additionally, many medications taken by older adults can interfere with sleep, causing insomnia or making it harder to stay asleep.

Sleep disorders like sleep apnea, restless legs syndrome, and periodic limb movement disorder are more common in older adults and can significantly impact sleep quality. Lifestyle factors, including reduced physical activity and irregular sleep schedules, also contribute to sleep problems. Stress, anxiety, and grief from life changes can further affect sleep.

6. Sleep Disorders are Common

Fact: Sleep disorders are quite common. In the United States alone, more than 50 million people suffer from a sleep disorder or disturbances, and around 20% of Americans report feeling sleepy during the day.

There are over 80 different types of sleep disorders, with the most common ones being insomnia, sleep apnea, restless legs syndrome, and narcolepsy. Women are more likely to have a sleep disorder than men.

7. Snoring is Harmless

Myth: Light and occasional snoring may be harmless, but snoring can be a sign of underlying health issues such as obstructive sleep apnea (OSA). OSA is a serious condition where breathing repeatedly stops and starts during sleep, leading to fragmented sleep and reduced oxygen levels in the blood. This can increase the risk of high blood pressure, heart disease, stroke, and daytime fatigue. If you snore regularly, especially if it’s loud or accompanied by gasping or choking, talk to a doctor.

8. Mental Health Affects Sleep Health

Fact: Mental health and sleep are deeply connected. Conditions like anxiety and depression can cause sleep problems, such as insomnia. When you're stressed or anxious, it can be hard to fall asleep or stay asleep. On the flip side, not getting enough sleep can make mental health issues worse. Lack of sleep can increase feelings of stress and make it harder to handle daily challenges.

Incorporating relaxation techniques like deep breathing, meditation, or progressive muscle relaxation into your daily routine can significantly improve your sleep quality by calming your mind and reducing stress. These practices help to lower your heart rate and promote a sense of tranquility, making it easier to fall asleep and stay asleep.

Expert Help for Sleep Disorders

If you think you may have a sleep disorder, talking to your healthcare provider is the first step toward better rest. A sleep study can offer valuable insights into your sleep patterns and help diagnose conditions like sleep apnea or narcolepsy, which can significantly impact your health and quality of life.

it's important to talk to your healthcare provider about getting a sleep study.

These studies are typically conducted in a sleep lab, where various aspects of your sleep are monitored. This detailed observation helps sleep disorder experts understand your sleep issues and develop a targeted treatment plan.

“We have the ability to monitor breathing, EEG activity, heart rate/rhythm, limb movements, and sleep stages, among other things,” Dr. Foster says. “Abnormalities can indicate a variety of issues such as obstructive sleep apnea, insomnia, medication effects, and insufficient sleep.”

Learn more about your options for sleep medicine or schedule an appointment with one of our specialists at OU Health Edmond Medical Center by calling (405) 359-5403. Our team of sleep experts will guide you through the process and help you achieve better sleep and overall well-being.