10 Sleep Myths Finally Debunked

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hey everyone and welcome to top tank

today we're going to learn about ten

sleep myths that finally get debunked

now let's begin number one the golden

rule if sleep had a golden rule it would

be this always get your full eight hours

people act like anything more or less it

just guarantees that you'll be tired the

next day but is that golden rule

actually true does everyone need exactly

eight hours of sleep for most of us the

ideal amount falls somewhere between 7 &


your exact number depends on all kinds

of factors like what time you go to bed

how tired you are and how quickly you

fall asleep but a small percentage of

people get significantly less sleep

every night not because they have

insomnia but because they need much less

sleep to function according to the

National Institute of Health some people

have a rare gene that cuts their sleep

demands in half if you have this gene

you only need to sleep around 4 to 5

hours every single night now most of us

would feel drained trying to keep this

schedule but for these short sleepers 5

hours is more than enough get your 8

hours might seem like the golden rule

for sleep but the truth is everyone's

sleep cycle is a little different number

2 cheating your cycle even though your

brain needs those 7 to 9 hours you might

still try to cheat the system people

like to cut their sleep short by an hour

or even 30 minutes just to save some

time but they're hurting themselves much

more than they realize the sleep that

you lose every night it does add up

let's say you're continuously skipping

an hour asleep by the end of the week

you'll be an entire night short and

you'll feel less energetic and motivated

because of it so don't cheat your sleep


number three sleeping at your desk in

the middle of a meeting have you ever

felt your eyelids get really heavy yeah

yeah you try everything not to fall

asleep you pinched your leg you yell at

yourself in your head but no matter what

you do you fall asleep anyway teachers

bosses and parents assume that you're

falling asleep because you're lazy or

because you're just really really bored

but that's not actually what's happening

feeling bored and feeling sleepy are two

very different processes in your brain

you could be sitting through the most

excruciating meeting and feel wide awake

now on the flip side you could fall


despite being completely engaged with

what you're doing because the real

problem isn't your level of interest

you're just not getting enough sleep

you're staying up too late or you're

waking up too many times during the

night either way your brain isn't

getting enough rest and that's why you

can't keep your eyes open number four

the sleeping brain many people think

sleeping gives their brain a break after

a long exhausting day you want to give

your brain a chance to slack off for a

while but going to bed doesn't actually

put your brain to sleep in fact your

brain is active the entire time that

you're unconscious your body might be

out of commission but your brain still

has lots of work to do according to the

National Institute of Neurological

Disorders and strokes it has to log new

memories process your emotions and detox

your system in other words a good

night's sleep might relax your body but

your brain is always on the clock number

five the mono phasic sleep cycle chances

are you've been sleeping the same way

for your entire life

you pick a time to go to bed and you

pick a time to wake up and then you

sleep for the entire period in between

this kind of sleep cycle is called mono

phasic sleep in other words you're

tackling your entire cycle in just one

sitting for many people monophasic sleep

makes a whole lot of sense it's

convenient for people who work full time

during the day and it may also lower

your risk of sleep deprivation but

monoface ik doesn't work for everyone

according to a 2013 study from the

Medical Journal of Australia about

one-third of the population has trouble


luckily mono phasic sleep isn't the only

kind of sleep cycle out there the first

popular alternative is called biphasic

sleep instead of packing all your sleep

into one night you're splitting your

cycle up into smaller parts most of the

time that means five to six hours per

night with a nap in the middle of the

day but what are the advantages of using

biphasic sleep over mono phasic sleep

according to a 1992 study from the

Journal of sleep research human sleep

patterns may be naturally biphasic in

other words centuries ago humans most

likely slept in two parts every day but

the real question is does biphasic sleep

actually work by dividing up your sleep

cycle you can sleep deeper during those

two individual periods that's one reason

why biphasic sleep specifically napping

can improve your cognitive functions

this comes from a 2010 study from the

Journal of progress in brain research

they found that napping boosts memory

alertness and focus for one to three

hours after you wake up so how do you

know if biphasic sleep is right for you

this sleep cycle is great for people who

have trouble sleeping work odd hours or

get on planes multiple times a week you

may also just get tired quickly during

the day by the afternoon you may have

trouble keeping your eyes open now if

that sounds like you don't worry a

biphasic sleep cycle can give you the

boost of energy you need to keep going

so that's it right and your cycle only

be mono phasic or biphasic hmm turns out

there are tons of diverse sleep cycles

that work for all kinds of different

people the everyman cycle for example

consists of three 20-minute power naps

followed by three to four hours of core

sleep another one is called the uberman

cycle which splits your sleep into eight


naps spread evenly throughout the day my

point here is sleep isn't always simple

some cycles have incredibly rigid

schedules and others are more loose and

free-flowing even though mono phasic

seems like the best way to go it isn't

the only option out there hmm not by a

long shot

number six one type of insomnia few

people understand when insomnia actually

means most think that insomniacs just

have trouble falling asleep that they

lie awake staring at the ceiling for

hours on end and some do but according

to a 2015 study in the Singapore medical

journal insomnia is a lot more

complicated than that for example some

insomniacs can fall asleep in minutes

but they wake up dozens of times

throughout the night

others will wake up way too early in the

morning and can't fall back asleep no

matter how hard they try while all

insomniacs do struggle with their sleep

that doesn't mean that every insomniac

is the same number 7 falling asleep

anywhere some people brag about how

they're able to fall asleep in the

weirdest places they've knocked out in

their office chair at the dinner table

or even on the floor but falling asleep

anywhere isn't always a good thing

your body isn't designed to fall asleep

at the drop of a hat if you're randomly

falling asleep in strange places that

may mean you're not getting enough sleep

according to a 2007 study from the

journal neuropsychiatric disease and

treatment sleep deprivation leaves your

brain feeling slow and drowsy throughout

the day while falling asleep anywhere

may give you some funny stories losing

sleep can hurt you in the long run

number 8 aging sleep cycles another

popular myth is that older people need

less sleep it's pretty common knowledge

that they tend to wake up earlier but

there's no definitive evidence that

older people don't sleep as much while

children and teenagers do require extra

sleep the length of your sleep cycle

stays pretty consistent once you reach


from your 20s all the way to your 80s

your brain requires about the same

amount of time each night so even if

your sleep schedule moves around a bit

the length of your cycle should stay the

same throughout your life number 9

warm and cozy everyone wants to feel

warm and cozy when they climb into bed

right but too much warmth can actually

interfere with your sleep cycle a 2012

study from the journal Sleep explains

that hotter temperatures lower the

efficiency of your sleep in other words

the average person sleeps better in

colder environments colder temperatures

leave you more alert in the morning and

relax the muscles related to snoring and

sleep apnea yeah I know it's nice to

feel warm and cozy at night but a colder

room may give you the quality of sleep

that you're looking for number 10 never

too much sleep this myth gets thrown

around all the time but it couldn't be

more untrue many people spend their

weekends sleeping for 10 or 12 hours at

a time but there is such a thing as too

much sleep and getting too much of it

can be just as bad as getting too little

this was discovered by a huge study from

2018 which was published in the journal

sleep researchers looked at the sleep

cycles of over 10,000 people and what

did they find

getting too much sleep impacts several

cognitive functions like memory

attention and reasoning skills so the

next time you get the chance to sleep in

just think about how you're actually

affecting your brain hey thank you for

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