Insomnia is a phenomenon that troubles people for centuries, and people have created a lot of myths around it. However, we are living in the 21st century, and now we can certainly be informed better and do better when it comes to recognizing myths versus facts.
Myth 1: A Drink Will Help You Sleep
It might be true that an alcoholic beverage can help you fall asleep, but it doesn’t do much about staying asleep. In fact, as it moves through your body it might make you restless, or it will cause you to wake earlier, which is not the ideal outcome.
Myth 2: Insomnia Is Strictly Mental
Insomnia’s leading cause is stress, so it absolutely is a psychological matter. However, insomnia can appear due to many other reasons. If you have poor sleep hygiene, you have a risk of developing insomnia. Work on good sleep habits to prevent it. Some illnesses can also be a cause for developing insomnia, and it can even appear as a side effect of drugs. It can also be caused by conditions like sleep apnea or restless legs syndrome.
Myth 3: Screen Time Helps You Wind Down
We all do it, we tend to relax by scrolling through social media on our phones before going to bed. But the thing is, we think we relax by doing this, and it’s the exact opposite. Screen time can reduce melatonin levels in the brain. And in order to fall asleep, we need those levels to increase. So, by watching TV or reading on your phone, your mind is more engaged instead of winding down. If you are used to falling asleep in a noisy environment, you should try listening to relaxing music or use a sleep app.
Myth 4: Sleep Aids Are Risk-Free
Sleeping pills, like all other medications, have potential risks and side-effects. You can get addicted to them, so you must be careful and always consult a doctor for the dosage. On the other hand, sleeping pills cure only the symptoms, they don’t cure insomnia.
Fact 1: Working Out Helps You Sleep
Regular exercise is definitely yes if you experience any form of insomnia. But make sure you do your work out at least two or three hours before going to bed. In truth, working out will have a positive outcome on your body when you are dealing with a lot of sleeping problems.
Fact 2: You Should Get Out of Bed If You Can't Sleep
If you’ve been lying in bed for 30 minutes and you haven’t fallen asleep, the best thing you can do is get up and read or listen to some relaxing music. Just lying in bed and being unable to fall asleep can create serious frustration and clock-watching. The worst thing that can happen is that after a while, your mind can relate your bed to irritability, and lead to bigger problems. That is why we recommend getting out of bed and doing some quiet activity that will put you in the mood for sleep, instead of tossing and turning aimlessly in bed.
Fact 3: You Can Train Yourself to Sleep
Our brains can be trained to do a lot of things. All we need is hard work, discipline, and consistency. When fighting insomnia, your body and brain need to install certain habits like going to bed and waking up at the same time every single day. You also need to set up some rituals that will prepare your body for sleep. You can take a warm bath or read an hour before going to sleep. Anything that works for you can be your little ritual before bed, and your body and brain will receive the information that is time to wind down and go to sleep.
Fact 4: Sleep Problems Don’t Go Away on Their Own
You need to get to the core of what’s causing your insomnia, in order to be able to overcome it. Whether it's stress, some medication you’ve started taking, illness, or another issue, chances are, it won’t disappear on its own. You need to pay attention and work through the issues. If you have problems falling or staying asleep, or if you feel exhausted after a night’s sleep for some time, you might have a sleep disorder. In which case, it’s time to consult your doctor about treatment.