Why is sleep so important?

A number of vital things happen while you sleep that help you stay happy, healthy and functioning at your best. Sleep serves as a laundry-like cycle for your brain and allows blood vessels and lymph nodes to flush out metabolic buildup, remove neurotoxins, reduce inflammation and distribute components that improve cell repair.

While you are sleeping, your body goes through various distinct stages where both your brain and body functions stay active. These stages are important in determining how well-rested and alert you feel after a night’s sleep.

1. The first stage is light sleep, where you may drift in and out. Your eyes move slowly, your muscle activity is slow and it is easy to wake up.

2. In the second stage, your body begins to prepare for deep sleep. Eye movement and brain waves slow down, your body temperature drops and your heart rate slows.

3. Entering the third stage, you are in a deep sleep. Extremely slow brain waves are mixed with smaller, faster brain waves.

4. In stage four, deep sleep continues and your brain begins to produce mostly the slow delta waves, guiding you toward the fifth stage.

5. The final fifth stage is also called REM sleep. Now your eyes are closed but move rapidly from side-to-side, due to intense dreams and brain activity.

Achieving all five stages of sleep is important for your health, and REM sleep is particularly helpful for brain-related restorative processes. 

What is sleep hygiene?

Sleep hygiene is defined as habits and practices that are conducive to sleeping well on a regular basis. The 5 Keys to better sleep are all important contributors to ideal sleep hygiene. You can tailor your sleep hygiene practices to suit your needs. In the process, you’ll harness positive habits to make it easier to sleep soundly throughout the night and wake up feeling well-rested.

Why are there so many myths about sleeping?

Medical research has led to many discoveries about the body, its diseases and effective treatments. But one area which still holds great mystery is the brain. Although sleep research began in the 1970s, much of what constitutes the field of “sleep medicine” has emerged since the 2000s. Advances in technology, such as imaging and electrical mapping, have dispelled many common notions about sleep quantity and quality. Here are some of the most misunderstood “myths” about sleep.

Myth 1: Your body and brain shut down when you sleep.

FACT: When you sleep, some physiological processes become more active, and major organs like your brain or other regulatory systems remain active as well.


Myth 2: It’s normal to snore when you sleep.

FACT: Snoring during sleep is quite common, particularly for older individuals. However, research demonstrates that snoring during sleep increases daytime sleepiness and may be linked to physical health risks such as diabetes or heart disease. For children, snoring may contribute to problem behaviors and poor school achievement. Loud, frequent snoring may be a symptom of sleep apnea, a serious sleep disorder that should be evaluated and treated by a medical professional.


Myth 3: Worrying is the leading cause of insomnia.

FACT: While an increase in worry or stress can impact or cause short bouts of insomnia, a continual inability to fall or stay asleep throughout the night can be caused by many factors. Medications, sleep disorders or other conditions such as asthma, arthritis, anxiety or depression can also lead to difficulty sleeping at night.

Myth 4: You can adjust quickly and easily to different sleep schedules.

FACT: Your body’s natural biological clock makes you alert during the day and less focused during the night. Even if you work later hours or the night shift, your body will naturally begin to feel tired when the sun goes down. It is possible to reset your biological clock, but typically only by an hour or two, and it can take a week or longer to adjust to any significant changes to your sleep schedule.


Myth 5: Napping is a waste of time and does not help. 

FACT: While a nap isn’t a replacement for a proper night’s sleep, it can help you feel restored or counter some of the minor side effects of a lack of sleep. It is important to limit naps to 20 minutes or less. Longer naps can make it difficult to readjust and remain productive once you wake up. Avoid napping after 3:00 p.m. as well. Late naps can make it more difficult to fall asleep at bedtime, especially if you regularly have difficulties falling or staying asleep at night. If you find yourself taking more than one or two naps a day – whether planned or unplanned – you may have a sleep disorder and need the help of a medical professional.


Myth 6: Sleeping one hour less than the recommended amount each night does not have any effect on how you function the next day.

FACT: While you may not be noticeably any sleepier during the day, even a small quantity of missed sleep can impact your ability to think or respond quickly. Not getting enough sleep can leave you with a “sleep debt.” Your cardiovascular health, as well as your energy and your ability to fight off infections, can be affected if this type of lack of sleep continues.


Myth 7: Getting extra sleep at least one night can help solve problems of daytime fatigue.

FACT: When it comes to fighting fatigue, the quantity and quality of sleep is important. Even if you regularly get 8 hours of sleep, you can still feel tired if your sleep quality is poor. Various sleep disorders and other medical conditions can also significantly determine the quality of sleep someone gets. If sleeping more hours in a given night does not lessen daytime sleepiness or fatigue, you may need the help of a medical professional to improve your sleep quality.


Myth 8: Sleeping more on the weekends can help make up for lost sleep during the week.

FACT: While adopting this method can help you feel more rested on the weekends, it will not help you make up lost hours of “sleep debt.” You will also continue to feel the lack of focus and the physical effects of a sleep deficit during the week. Long periods of weekend sleep can impact your biological clock, making it harder to fall asleep at the right time at the end of the weekend or difficult to wake up early during the week.


Myth 9: If my child doesn’t sleep enough at night, they will be sleepy during the day.

FACT: When children get poor quality or inadequate amounts of sleep, the effects can be hyperactivity, inattentiveness and irritability throughout the day. Children also can have an increased risk of behavioral problems, injury or even impaired growth rate due to poor sleep. When a child experiences sleep debt, they may be misdiagnosed and treated for attention-deficit hyperactivity disorder (ADHD).

Myth 10: The older you get, the less sleep you need.

FACT: It is important for everyone to get the proper amount of sleep. However, as you age, the quality of sleep changes, and you may find yourself getting less refreshing sleep. Conditions such as insomnia and other medical concerns can also disrupt sleep.