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Sleep is a crucial element directly linked to our health, yet many people form sleep habits based on incorrect information or misconceptions. Let's examine common misunderstandings about sleep deprivation, snoring, naps, the relationship between alcohol and sleep, and provide scientifically accurate information.
Many people claim, "I'm fine with little sleep!" However, research shows that consistently sleeping less than 6 hours can lead to negative effects such as decreased memory, weakened immunity, and increased risk of cardiovascular disease. In particular, chronic sleep deprivation is highly likely to cause health problems like obesity, diabetes, and depression. Only a very small percentage of people can genetically maintain normal function with short sleep, but for most people, at least 7 hours of quality sleep is essential. According to the National Sleep Foundation, chronic sleep deprivation significantly reduces concentration and decision-making abilities, and going 24 hours without sleep can cause cognitive impairment equivalent to a blood alcohol concentration of 0.10%.
💡 If you feel fine with little sleep → You've likely just adapted to sleep deprivation. This can harm your health in the long run, so make sure to get enough sleep.
Sleep deprivation accumulates in the body and brain, creating what's called "Sleep Debt." While those who don't get enough sleep during the week may temporarily relieve fatigue by sleeping in on weekends, their sleep rhythm becomes disrupted, potentially leading to greater fatigue on Monday morning. Research shows that even with catch-up sleep on weekends, cognitive function decline and metabolic damage are not fully restored. According to researchers at the University of Chicago, weekend catch-up sleep provides temporary fatigue relief but negatively affects insulin sensitivity and weight control, and confuses the body clock, leading to 'social jet lag.'
💡 What's the best approach? → It's important to maintain a consistent sleep and wake schedule every day. Irregular sleep patterns can confuse your body's rhythms and potentially harm your health.
While it might seem that more sleep equals better health, research indicates that sleeping excessively for more than 9 hours can negatively impact health. A study by the American Heart Association reported that people who sleep more than 10 hours a day have a 30% increased risk of dying from heart disease. Additionally, there is research suggesting that prolonged sleep may be associated with depression, obesity, and diabetes. According to a large-scale study by the University of Cambridge in the UK, excessively long sleep can increase inflammatory markers and burden the immune system, potentially becoming a risk factor for various chronic diseases in the long term.
💡 What matters most is "sleep quality." Rather than sleeping too long, maintaining regular sleep habits and getting deep sleep is more important.
Snoring is not simply a noise issue; it can be a major sign of Sleep Apnea. Sleep apnea is a condition where breathing repeatedly stops during sleep, which can increase the risk of hypertension, heart disease, and stroke due to oxygen deprivation. It can also reduce deep sleep time, causing chronic fatigue, daytime drowsiness, and decreased concentration. According to the American Academy of Sleep Medicine, untreated severe sleep apnea patients have a 2-3 times higher risk of cardiovascular disease and may have a shortened life expectancy. Especially those who are obese, have thick neck circumferences, or have hypertension should not ignore snoring.
💡 If you snore heavily → Try weight loss or sleeping on your side. If these don't help, it's advisable to get tested at a sleep clinic.
Initially, alcohol may seem to help you fall asleep faster due to its sedative effect. However, it disrupts deep sleep (REM sleep), causing frequent waking throughout the night and reducing overall sleep quality. Additionally, alcohol can worsen snoring and sleep apnea, potentially causing more harm in the long run. Alcohol interferes with the natural sleep cycle, reducing deep sleep and REM sleep time, which are crucial stages for memory formation and emotional regulation. Particularly, those with high alcohol dependence are more likely to experience chronic insomnia and sleep disorders due to significantly altered sleep structure.
💡 Want quality sleep? → It's best to avoid drinking alcohol 3-4 hours before bedtime.
While exercise can help with sleep, intense exercise too close to bedtime can raise body temperature and release stimulating hormones, making it difficult to fall asleep easily. Exercise right before bed can even cause insomnia. It takes about 90 minutes for body temperature to return to normal after exercise, and stress hormones like adrenaline and cortisol can remain active for even longer. However, regular exercise does help improve sleep quality in the long term, so exercising at the appropriate time is important.
💡 Exercise methods that promote sleep → Intense exercise should be completed at least 3 hours before bedtime. In the evening, light stretching, yoga, or meditation can help with sleep.
ASMR (Autonomous Sensory Meridian Response) refers to the psychological comfort experienced when hearing specific auditory stimuli such as whispering, paper scratching, or light tapping sounds. Research suggests that ASMR can relax brain tension, lower stress hormone (cortisol) levels, stabilize heart rate, and positively influence sleep induction.
In particular, white noise and ASMR content can block ambient noise and help reduce the number of awakenings during sleep. While ASMR effects vary by individual, they are likely to be helpful for those with sleep disorders or insomnia. According to joint research by the University of Sheffield and Bath Spa University in the UK, people who experience ASMR show decreased heart rates and deeper relaxation states compared to those who don't. This suggests that ASMR has actual physiological effects in promoting relaxation before sleep.
💡 Methods for using ASMR for better sleep → Try setting white noise, nature sounds, or ASMR as sleep background music in the Alarmy app. It can help you fall asleep quickly and induce deep sleep.
Did you know you can develop healthy sleep habits through mobile apps? Alarmy is known as the global #1 alarm app, but it's also an app that helps promote healthy sleep. Alarmy offers various features to improve sleep quality, and most of these features are available for free.
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