1. CHALLENGE ASSUMPTIONS, PART 2, MYTHS SURROUNDING SLEEP DEPRIVATION, SOLUTIONS
Submitted Tuesday, December 4, 2012 by Team Los Tiburones, Jorge Gonzalez-Garcia, Frederick Lamora
Myths Surrounding Sleep Deprivation: The Reality Plus 100 Solutions
In Part 2 of this assignment, we address some of the persistent myths regarding sleep deprivation. And counter the
myths with a real-world view and simple solutions based on the best of current medical research on the subject.
Myth 1: Everyone needs to get eight hours of sleep a night. The reality is that there is no magic number for everyone.
Solutions: First, find out the amount of sleep that works best for you. Second, start a log with hours slept per night.
Third, identify the optimum hours for you. Fourth, adjust your work and leisure schedule accordingly. Fifth, communicate
this adjusted schedule with your family and loved ones in order to achieve the rest you need.
Myth 2: When it comes to sleep—the more the better. Not true. Getting too much sleep does not promote good health.
Solutions: First, recognize the fallacy at work here. Second, do a simple evaluation of how you feel, including symptoms
when you oversleep. Third, identify the optimum hours that work for you. Fourth, adjust your sleep schedule and routine
to achieve the target amount. Fifth, consult a sleep specialist to make sure you do not have an underlying medical
condition that is causing you to oversleep.
Myth 3: There are people who function perfectly with just four hours of sleep. In fact, they are just kidding themselves.
Solutions: First, accept the wisdom of doctors on this subject. Second, recognize the harmful effects on the brain, the
immune system and weight loss and gain. Third, identify ways to increase your efficiency during normal work hours.
Fourth, gradually increase your sleep time by 15 minutes a day until you reach seven to eight hours a night. Fifth, create
a tranquility zone in your bedroom to promote natural relaxation.
Myth 4: The older you get, the less sleep you need. Not true. Older people have similar sleep needs as everyone else.
Solutions: First, understand the fallacy underlying the myth. Second, accept your age and the sleep needs that come
with it. Third, evaluate what you can do in terms of schedule, activities and environment to get the hours you need.
Fourth, implement a simple plan based on a new sleep routine. Fifth, keep a daily log on hours slept and small
improvements in rest, activity and performance.
Myth 5: If you don’t get much sleep one day, you can make it up later. No so. Once it’s gone, you can’t make it up.
Solutions: First, accept the fact that sleep cannot be carried over to cover an earlier shortfall. Second, recognize the
benefits in terms of health and performance from getting good sleep. Third, make it a priority to create and implement a
smart sleep schedule. Fourth, resolve to follow the new schedule everyday. Fifth, talk to your spouse and family about
the importance of supporting your new sleep routine.
Myth 6: If you wake up at night, stay in bed until you fall asleep. In fact, there are better ways to fall back asleep.
Solutions: First, accept the value of what specialists recommend for getting back to sleep. Second, go to another room
that is quiet and dimly lit. Third, bring a good book to read. Fourth, drink a cup of herbal tea, chamomile for example.
Fifth, listen to some relaxing background music and let your mind drift.
Myth 7: Waking up at night means you’ll be tired all day. Actually, for many people a split sleep schedule works just fine.
Solutions: First, do your own research on the subject of sleep patterns. Second, determine if you are one of those people
who tend to sleep for three or four hours, then wake up and are active for one or two hours, and then fall back asleep for
another three or four hours. Third, if you are, stay with this split schedule—it’s based on historical patterns of sleep as
recorded over the centuries. Fourth, talk to family and loved ones about your unusual sleep schedule. Fifth, keep in mind
that this is a common sleep and work theme for artists and creative types and use it for additional inspiration.
Myth 8: Insomnia is just difficulty falling asleep. In truth, this is only of four symptoms associated with insomnia.
Solutions: First, recognize that your insomnia may be rooted in an underlying medical condition. Second, consult with a
doctor specializing in sleep disorders to determine what is causing your sleeplessness. Third, once you have a clear
picture from your doctor, follow the treatment prescribed. Fourth, if your condition turns out to be based on
psychological problem, make sure to follow the treatment plan you have been given. Fifth, remind yourself of the
importance of sleep for good health, and use this as added motivation to manage your insomnia in a smart way.

2. Myth 9: Insomnia affects men and women in the same way. In fact, women are twice as likely to suffer from insomnia.
Solutions: First, educate yourself about the various ways sleep can be affected if you’re a woman. Second, have your
doctor refer you to a sleep disorder specialist. Third, consult with the specialist and identify the cause or causes of your
insomnia. Fourth, join a women’s insomnia support group to help you follow the treatment plan. Fifth, enlist the support
of your spouse and family in creating an environment at home that promotes your sleep health and well being.
Myth 10: Take prescription drugs for recurring insomnia. Sleep meds may not address what’s causing the problem.
Solutions: First, understand that sleep meds are usually okay short-term, but may not provide the best long-term
solution. Second, do your own research on the symptoms you have and the conditions they may reflect. Third, visit with
a specialist for evaluation and tests. Fourth, follow the treatment plan prescribed by your doctor. Fifth, reinforce the plan
with a nutrition and fitness regimen that you can follow everyday with the help of family and loved ones.
Myth 11: It’s okay to have a drink with sleep medications. Actually, it’s not a good idea at all under any circumstances.
Solutions: First, recognize that sleep meds and alcoholic beverages do not mix. Second, understand that sleep drugs
bring side effects that users need to take into account. Third, the smart approach is to consult with your doctor before
taking any sleep medication. Fourth, based on your doctor’s advice, take the meds only in the way prescribed. Fifth, look
for natural ways to relax and sleep like soaking in a bathtub, listening to music and reading a book.
Myth 12: Snoring is a common problem and not really harmful. Snoring can be a symptom of a serious medical issue.
Solutions: First, a breathing strip can provide relief for some people. Second, for others a mouth guard seems to alleviate
the problem. Third, sleeping sideways and with a body pillow works for some who suffer from snoring. Fourth, consulting
with a sleep specialist can identify an underlying disorder such as sleep apnea. Fifth, if diagnosed with this condition,
follow the treatment plan prescribed.
Myth 13: Daytime sleepiness always means that a person isn’t getting enough sleep. It could be a number of things.
Solutions: First, set and maintain a consistent sleep schedule. Second, avoid the things that could interrupt your sleep
regimen. Third, also avoid activities like TV and computer work that cause over stimulation. Fourth, take a warm bath to
relax before bedtime. Fifth, visit with a sleep specialist to determine if there is an underlying medical condition.
Myth 14: Exercising before bedtime will bring on sleep. This myth is at odds with all the science regarding exercise.
Solutions: First, it’s important to understand that exercise tends to make a person more alert, and that does not help
bring on sleep. Second, the best approach is to exercise earlier in the day. Third, experts advise people to exercise no
later than three hours before sleep time. Fourth, if the workout produces muscle strains, take a hot bath to relax the
affected areas. Fifth, find a good exercise and sleep schedule and maintain it in a consistent way.
Myth 15: Watching TV and working on a laptop will bring on sleepiness. Many people believe this, but it’s not true.
Solutions: First, recognize that watching TV and working on a laptop are stimulating activities at odds with preparing for
sleep. Second, all these kinds of activities should be kept out of the bedroom. Third, a smart approach is to maintain a
bedroom environment that fosters only rest and relaxation, not work or stimulation. Fourth, this means dim lights,
soothing quiet and cool temperatures. Fifth, for many people, a cup of herbal tea also helps promote rest and sleep.
Myth 16: An open window or the radio will help if you get sleepy while driving. Not true and potentially dangerous.
Solutions: First, understand that sleepiness is the body’s way of telling you it needs rest. Second, before a long trip,
make sure to get a good night’s sleep. Third, if you do get sleepy, find a safe place to pull over and nap for 30-40
minutes to refresh yourself. Fourth, before setting out on a trip, identify and mark on your map the rest areas you will be
passing. Five, take along a traveling companion to share the driving and conversation.
Myth 17: Teens who fall asleep in class tend to be lazy and irresponsible. A popular myth, but not supported by facts.
Solutions: First, it helps to acknowledge research that indicates that teens have sleep rhythms at odds with early
morning school schedules. Second, teens can compensate by going to bed early on school nights. Third, to help them
sleep an earlier schedule, they should adjust evening activities. Fourth, parents can assist by creating a quiet
environment around the house. Fifth, parents can also help by making a nutritious breakfast that provides energy.
Myth 18: During sleep, your brain is not active and just resting. In fact, the brain is active in a number of important areas.
Solutions: First, understand the importance of brain activity during sleep. Second, recognize that the brain is controlling
breathing and heart function and recharging, all at the same time. Third, developing a smart sleep regimen supports
healthy brain activity during sleeping hours. Fourth, a well-designed nutrition and fitness program also promotes brain
function and healthy sleep. Fifth, a healthy sleep environment further complements all the parts of a smart sleep plan.

3. Myth 19: The best thing is to always go to sleep on an empty stomach. The experts say this can also keep you up.
Solutions: First, educate yourself on the subject of eating before sleep. Second, avoid big meals with spicy ingredients
before bedtime. Third, try a light snack an hour or so before bedtime. Fourth, generally a piece of fruit or something light
and nutritious seems to satisfy without filling up too much. Fifth, the old standby, a cup of non-caffeinated herbal tea,
seems to work well for many people.
Myth 20: Why not just take a pill to fall asleep? Sleeping aids may help short-term, but there may be underlying issues.
Solutions: First, recognize that over the counter medicines do have their uses. Second, understand that they work best
for occasional sleeplessness. Third, keep in mind that side effects can linger into the follow day. Fourth, the best
approach is to consult with a doctor if sleeplessness is a recurring issue. Fifth, follow the treatment plan prescribed by
your doctor in order to promote the quality sleep so important to a healthy life.