No matter the subject, there is always that expert who (even without knowing very well) claims to know everything about it and wants to go right away saying what needs to be done. When it comes to sleep quality, this is no different.
But, does drinking hot milk really help you sleep better? Does the quality of the bedding like organic bamboo sheets influence rest? Does nicotine contribute to sleepless nights? Physical activities help to have more quality of sleep?
If you have these and other questions about it, check out our list of myths and truths about sleep right now. Come on?
1. Drinking hot milk helps you sleep better
Myth. You know that old story that, most likely, your grandmother told you that you need to drink a cup of milk to sleep better? Well, well! It’s a myth!
Having a hot drink before bed is part of many people’s sleep ritual. However, milk is not the best alternative, after all, it has fat and is rich in protein – this means that you may even have trouble sleeping.
2. The mattress influences the quality of sleep
Truth. Choosing the ideal mattress and mattress pad is essential to be able to rest with quality. After all, your spine needs to have good support so you don’t wake up the next day with body aches.
Inappropriate mattresses harm your health and directly interfere with sleep quality. So choose the best mattress and the best pillow to be able to rest properly, right?
3. Nicotine impairs sleep
Truth. It is not recommended to smoke before going to bed because nicotine is a stimulant. Therefore, she delays sleep and even increases her night awakenings. As a result, you are a much lighter sleeper and unable to rest properly.
People who smoke have more difficulty sleeping and still wake up very restless the next morning. In addition, smoking is a great harm to the body, as it can cause cancer, infections, anxiety, depression and heart disease.
4. You have to eat well (a lot) to sleep well
Myth. When you invest in a heavy, fat-filled diet, it makes your body more difficult to digest. With difficult digestion, sleep becomes much lighter and, consequently, of poor quality.
Therefore, the tip is always to invest in a healthy diet and avoid eating within two hours of bedtime. However, never skip dinner because you might wake up in the middle of the night hungry and want to raid the fridge!
5. You need to sleep early for the body to recover its energy
Myth. Under no circumstances does the quality of sleep depend on bedtime. What is important to keep in mind is that you need to go to sleep when drowsiness appears. Signs like yawning and heavy eyelids indicate that you need to rest.
It is important to note that adults should sleep between 7 and 9 hours a day. However, more important than the amount of these hours is the quality of sleep. Only with proper rest does your body rest completely.
6. Practicing physical activity helps you sleep better
Truth. People who practice physical activities regularly enjoy great benefits at bedtime. Practicing sports causes the body to release endorphins (a neurotransmitter that promotes a feeling of well-being).
Therefore, physical activity practitioners find it easier to rest than a sedentary person. The exercises contribute to the improvement of the respiratory system, combat apnea and snoring problems and even help to keep the body always at the ideal weight.
7. Taking a daily 10-minute nap is beneficial for the body
Truth. Know that you can take a short siesta daily after lunch and in the early afternoon. However, it should not exceed 10 minutes, after all, it can make you sleepy before going to bed at night.
Also, after the 15 minutes of nap your body goes into a deep sleep. In this way, waking up becomes more difficult, promoting the feeling that you woke up even more tired.
Now that you’ve learned the main myths and truths about sleep, how about sharing this content on your social media? This way, all your friends and family can also check it out and demystify some thoughts!