The Impact of Sleep Disturbances on Neurodegenerative Diseases like Alzheimer’s

“Just go to bed at the same time”

If you fall asleep five minutes after your head touches the pillow, don’t flatter yourself – it’s not your merit, you just got lucky. But people with sleep disorders can toss and turn in bed for hours – and this makes them tired and suffer even more.

“You need to fall asleep no later than 10 pm – before midnight, every hour of sleep is two”

“This is unscientific nonsense. It doesn’t matter when you sleep, the main thing is how much. Every day you need to sleep about 7–9 hours, ”explains the head of the somnological room at the University Clinical Hospital No. 1 of the First Moscow State Medical University. I. M. Sechenov Alexander Palman.

“Two or three hours before bedtime – no gadgets, and you will sleep like a baby!”

If you really want to protect a person from the influence of blue light from gadget screens, which interferes with falling asleep, give realistic advice. For example, recommend computer glasses with yellow lenses or an app that illuminates the screen with warm light at night.

“Be sure to walk for half an hour before going to bed!”

And if I’m a single girl, I live in a remote residential area and go to bed at 12 at night – are you sure that this is a good idea?

“Start getting up at 6 am every day, and in the evening you will fall asleep without problems”

For larks, falling asleep and waking up late is, of course, unnatural. And for owls, this is very normal. “Are you comfortable going to bed every day at three in the morning and getting up at 12? Are you getting enough sleep? So continue to sleep like that, ”advises Alexander Palman.

“With this sleep pattern, you will not find a normal job!”

“Of course, you can break your biorhythms and rebuild. But it is difficult, long, requires iron discipline and is not very useful at all. Why torture yourself like this? If there is an opportunity to find a job with a more flexible schedule, this is the best way out for an owl,” says Alexander Palman.

“You sleep too long – it’s bad. I now sleep six hours a day, cheerful and cheerful “

For some, six hours is really enough, and for others, even eight is not enough. But if earlier someone had enough seven hours of sleep, and now this person spends 9-10 hours or more in bed, persuade him to go to the doctor. It could be depression, for example.

“Forget it, get enough sleep in retirement!”

Until retirement so can not live. Poor sleep increases health risks, from heart attack and stroke to cancer. Plus lack of sleep is irritability, weight gain, problems with memory and thinking. And in retirement, by the way, problems with falling asleep can become even stronger – so it’s worth taking care of sleep from a young age.