Lesson 1,
Sleep Myths.
In this lesson,
We will sort out the truth from the misconceptions about sleep.
Firstly,
How much sleep do you think you really need?
That is one of the most common misconceptions.
It is a highly individualized amount of time,
But it is considered that you can have what is called core sleep in only five and a half hours in total.
This is because five and a half hours is enough to go through the different stages of sleep that include light dreamy sleep and enough time spent in deep sleep for the body to complete the basic replenishment work.
If you are getting core sleep,
It will not have a huge impact on your alertness,
Memory,
Or problem-solving abilities.
But if not,
Your creativity and mood are most affected.
Insomnia is kind of like having a headache.
You can show up for work,
But feeling low energy and crabby.
Any time outside of this core amount is considered optional sleep.
It will make a big difference to how we feel and operate,
But it's not considered essential.
Kind of like food,
We have a need for a core amount to survive,
But extra nutrition is best.
Believing that core sleep is enough to function is an important step in overcoming insomnia.
Second misconception is that medication can fix it.
Pharmaceuticals are not a long-term solution.
That is why I am offering behavioral modification techniques that work for over 95% of participants.
You are probably jumping to the conclusion that you will be one of the 5% that it doesn't cure.
Well,
It is exactly this kind of negative thinking that is contributing to your sleep problems,
And we will be addressing that in this course.
The only permanent solution is through making shifts in your behavior,
Your environment,
And your thoughts around sleep.
We need to replace that old way with a new start for new positive results.
That is why doctors sent their patients to my classes for a remedy that lasts.
Another myth is that a room must be perfectly quiet.
Have you ever noticed how children can sleep through anything?
Using the noise of a fan or traffic can actually help you sleep if you befriend the noise.
Sometimes if I find myself in a place near the sound of a highway,
Rather than getting annoyed and activate the sympathetic system or stress mode,
I pretend it is ocean waves.
Using your powerful imagination to shift your focus and use the sound to become mindful and accepting of everything is an improvement.
People love their white noise machines too,
And city folk take traffic noises to their camping vacations.
I use binaural beat music for the background to my guided meditations because they lower your brainwave frequency no matter how stressed you are,
So noise can also be your sleep friend.
The other myth is that most people believe that insomnia only affects our evenings and is only affected by our nighttime routine.
In fact,
The type of day we have will directly affect the way we sleep.
Our habits must adapt to include more quality sleep or we are left vulnerable to disastrous health issues.
Without more balance between all the roles we play during the day and our rest time at night,
We cannot be there for all those people that depend on us.
In Lesson 5,
We will look at daytime activities that can improve our sleep at night.
The most common myth is that going to bed earlier will create more sleep.
Well,
You know by now that this rarely works,
And in Lesson 4,
You will learn how to make sleep scheduling work for you.
Another myth is that you must have a very warm bedroom.
The opposite is true for good sleep.
A cozy environment is important,
But the temperature is a key component that insomniacs often get wrong.
Room and body temperature plays a big part that we will again discuss later.
Do these facts surprise you,
Or maybe you're already up to date on the research but not sure where to begin?
Keep listening for the best way to begin,
And that is by understanding and keeping track of your sleep.
