91ÌÒÉ«

The most common myths about insomnia

The first myth is probably well known to all of us – who hasn't heard at least once in their life: healthy sleep is 8 hours? Dr Klaudia Tabała puts it bluntly:

Sleep is an individual matter – each of us needs a different amount. People who try to force themselves to sleep 8 hours when they naturally need less are opening their bedroom doors to insomnia. However, most adults need between 7 and 9 hours of sleep.

Short sleepers are among us... and they're debunking another myth!

Who are short sleepers? They're debunking another well-known myth: that you can get used to sleeping less. These people are usually fine with 5 to 6 hours of sleep a day.

It should be noted, however, that being a short sleeper is great, but the likelihood of actually being one is truly slim. Often, these people have someone in their ancestors who also needed little sleep, and unfortunately, if we're not genetically short sleepers, we're left to accept the fact that there's no way we can get used to sleeping less than we need.

However, if you belong to this small group of people and decide to regularly force yourself to sleep longer, insomnia may be knocking on your door 

– adds the UniLodz researcher.

It is important to remember that spending more time in bed does not necessarily mean more sleep. There is a difference between time spent in bed and time spent sleeping. So how much time should we spend in bed? 

The healthiest solution is to spend approximately as much time in bed as we sleep

– advises Dr Klaudia Tabała.

Let's debunk another myth 

It is often said that alcohol helps combat insomnia. That is why Dr Klaudia Tabała warns:

Alcohol may reduce the time it takes to fall asleep, but it is not a long-term solution. Not only can it lead to obvious alcohol problems, but although it may help you fall asleep faster, it also reduces the quality of sleep – it makes it shallower and shortens the REM phase.

Examination sessions, tests, conferences. Stress is everywhere, but what does it have to do with sleep?

A lot! As Dr Klaudia Tabała says:

Under stress, it's natural to sleep less – our ability to sleep decreases. Why? Our body reacts to a strong stressor the same way the body of early man reacted to a threat, such as lions on the savannah surrounding our roosting grounds. Of course, we don't have to worry about lions attacking our campsite today, so the stressors are different, but our physiological reactions are still the same. 

Therefore, insomnia can occur in stressful situations. However, we should remember that the lions go away and with them the stress – the examination session comes to an end, a difficult exam or a demanding conference is behind us. A few days pass, hormones return to normal and we should begin to sleep normally. The problem arises when this doesn't happen: 

the stressor passes, but sleep still does not come. This may be due to ‘sleeping in’, spending more time in bed, worrying about sleep. This can cause insomnia to take hold in our bed, completely detaching itself from its original cause

– underlines the UniLodz scientist.  

The Mind After Midnight, or why does our brain think at night? 

We have different voices in our heads – including those of reason, which calm our emotions and can be called our emotional brake. They are directly linked to the functioning of the prefrontal cortex, which works less effectively at night. Balance in nature must be maintained, which is why some things work less well and others work better. In the case of our brain at night, it is the amygdala – the structure responsible for reactions to threats. Our brain steps on the gas and starts working at full speed.

There is an evolutionary explanation for this. We are a species that sleeps at night, so we do not need the voice of reason – we do not naturally make life-changing decisions. On the other hand, it has always been natural that waking up at night means alarm – take to your heels and run, hence the emotional rush – the parts of the brain responsible for survival work better at night than those responsible for rational decisions

– sayd Dr TabaÅ‚a.  

What are the conclusions then? It is worth taking some time during the day to be alone with your thoughts, and if you have a lot on your mind, write down the important things. Why? Because they may come back to you when you are already in bed and take up your time unnecessarily, time that you could spend on a good night's sleep.

I hardly sleep at all, yet I function well. Is this possible? 

Everyone stays up late sometimes. However, when we regularly deprive ourselves of sleep, we get used to it. What does this mean?

It is difficult for us to critically assess how sleep deprived we are. At the same time, the efficiency of our cognitive processes, such as memory, attention, reaction speed and emotions, decreases and accumulates, and we do not notice it

– says Dr Klaudia TabaÅ‚a.  

Let's distinguish between the concepts! 

However, at this stage, it should be underlined that insomnia is not the same as sleep deprivation. How can we distinguish between these concepts? Dr Klaudia Tabała has prepared a short cheat sheet:

Sleep deprivation is our conscious choice. In short: I can sleep, I have the opportunity but I don't.  
Insomnia is not a choice. In other words: I want to sleep, but I cannot fall asleep.  
 

It's just fatigue... How can we distinguish it from insomnia and when should we see a specialist?

Fatigue is not only related to sleep – it is also linked to physical activity, excessive responsibilities or an inadequate diet. The answer to fatigue is rest. Fatigue may be accompanied by drowsiness, but it is not synonymous with it – drowsiness is the result of too little sleep or poor sleep quality.

So, when do we talk about insomnia?   

The answer is very simple:

When I have trouble falling asleep, waking up at night or waking up prematurely and/or poor quality sleep, and this lasts at least three nights a week for at least three months

– explains the UniLodz researcher.

Insomnia affects our lives, so if you notice its symptoms, do not underestimate the problem. Insomnia can be treated – cognitive behavioural therapy can help you enjoy healthy sleep again!

Insomnia and sleep apnoea – pay attention to your sleep

Sleep apnoea is just as common as insomnia. It is a condition in which a person is asleep, but during sleep their upper airways collapse in such a way that they become blocked and they cannot breathe. Sleep apnoea can affect any of us. How can you recognise it?

One of the signs to look out for in the context of sleep apnoea is snoring or audible pauses in breathing at night, followed by gasping for air. These are obvious symptoms, but unfortunately they are not audible in all people with apnoea. Other less obvious symptoms include frequent night-time awakenings, dry mouth and headache upon waking, and falling asleep or feeling sleepy during the day 

– explains Dr Tabała.

Do you notice these symptoms in yourself or your loved ones? Be sure to see a pulmonologist (lung specialist) or ENT specialist. They will order a polysomnography or polygraphy, which are tests that diagnose breathing disorders during sleep.

So, remember – not only on Pyjama Day – that sleep is important! We should take care of both its quantity and quality.

 

Source: Dr Klaudia TabaÅ‚a (Department of Health Psychology, Faculty of Educational Sciences, the 91ÌÒÉ«)
Edit: Centre for Brand Communications, 91ÌÒÉ«