23rd MDG explains top five sleep myths

  • Published
  • By Capt. Tara McCall
  • 23rd Medical Group
MOODY AIR FORCE BASE, Ga. --  Many of us don't know how much fatigue can affect our day-to-day performance. The following are five sleep myths to help explain how important sleep is to your overall well-being. 

Myth: There's not enough time in the day to sleep.
Sleep needs to be a priority. People often prioritize sleep at the bottom of their schedule, but it will catch up with them eventually, sometimes at very inopportune times, like while driving a car.

Research from the National Sleep Foundation found that approximately two-thirds of adults in the United States regularly sleep less than the recommended eight hours. Individuals age 25 and younger require more than nine hours of sleep per night. 

Myth: Sleep is for the weak.
Sleep is a physiological need--you cannot (and should not) force yourself to stay awake. Sleep may be the strongest, most insistent drive we have. Getting enough sleep is very important because it enables physical restoration, hormone production, tissue repair, problem solving and memory forming.

Stress and illness can also increase the need for sleep. If you're feeling sleepy, take a nap or plan on sleeping longer at night. 

Myth: Caffeine is a good substitute for sleep.
Caffeine is probably the most common non-prescription alerting treatment used to stay awake. It is recommended to use caffeine only when needed and with good sleep beforehand. Caffeine can be a highly effective fatigue countermeasure.

However, for some people, even small amounts of caffeine early in the day can cause problems sleeping at night. If caffeine does affect sleep, it's best to avoid coffee, tea or caffeinated soft drinks within six or seven hours of bedtime. The best remedy for lost sleep is sleeping itself. 

Myth: Eating turkey for lunch makes me sleepy afterward.
Lunch meat has a very minimal amount of the drowsiness-promoting hormone called Tryptophan. For the most part, protein (found in lunch meat) has an alerting affect. The carbohydrates from the bread and chips are likely reasons for your post-lunch drowsiness.

Most people may feel a lull in the afternoon. Take a short walk around the office, step out into the sun for a minute, engage in conversation, drink water, chew gum or eat something containing protein and you'll feel more alert. 

Myth: I'm destined to toss and turn in bed.
Establish a set of cues to condition pre-sleep relaxation before going to sleep. For example, turn off the TV, take a shower, brush your teeth, read for 10 minutes and then turn off the lights.

A regularly practiced pre-sleep routine teaches your mind and body that it is time to relax and fall asleep. The following recommendations are also important for maintaining good sleep habits.

First, keep a regular sleep and wake schedule as much as possible. Second, try to minimize other responsibilities close to bedtime. Third, avoid work or worry in the bedroom. Do not associate the bedroom with activities contrary to relaxation and sleep. 

If you are unable to fall asleep within 30 minutes, don't lie in bed trying to fall asleep, get out of bed and engage in some activity conducive to relaxation and sleep and then try again. 

For additional information, contact your Health and Wellness Center located at the Freedom I Fitness Center. The HAWC provides briefings and information on all topics related to human performance and can be reached at (229) 257-4292.