Wellbeing • May 2014
Eight sleep myths debunked
We all know sleep is good for us, but we still struggle to get it right, especially when we’re travelling. From beating jet lag to the perfect number of hours for a good night’s sleep, expert Dr Robert Oexman sheds light on some common sleep and travel myths
You can get by with less than eight hours’ sleep
There’s a bit of controversy about this, but studies show that some of us may need a little less, others a little more. However, when we get less, there are negative consequences such as weight gain and inability to concentrate.
Having a drink from the minibar will help you sleep
Alcohol decreases the amount of time it takes to fall asleep, but as we metabolise alcohol, it has a rebound effect and we will find ourselves in a lighter stage of sleep. When you travel, you should stay away from alcohol, particularly on the first and second nights. If you are going to have a drink, bear in mind that we metabolise about one drink per hour, so if you have one drink, you need to allow yourself at least an hour before you go to sleep, two drinks, two hours, and so forth.
Exercising before bed will help you sleep better
Whether it’s a cardiovascular run or a brisk walk, exercise at any time is good for sleep. However, we need to decrease our core body temperature both to fall asleep and maintain sleep. If you exercise right before bed, you may find your body temperature is elevated and falling asleep is difficult. The best time to exercise is about three to four hours before bed.
If you wake up in the night, reading a book will help you get back to sleep
This is the worst thing you can do. You don’t want to expose your eyes to any light. If your mind is racing, get up, pray, meditate, do some gentle stretching, but avoid getting into the habit of watching TV or reading a book because it will decrease your ability to reset your biological clock.
Too little sleep will make you gain weight
Surveys that compare people’s body mass index (BMI) with the amount of sleep they have each night have found that participants who slept 10-11 hours a night had a higher BMI. However, the weight gain and increase in amount of sleep may be due to a sleep disorder or another physical condition like hypothyroidism.
You should change your watch to the new time zone as soon as you get on the flight
This is a great thing to do when travelling from east to west, but I don’t recommend it when travelling west to east. Changing your watch in that direction can cause you to think about the amount of time – and sleep – you are losing. Wherever you’re travelling to, you do need to get your head into the new time zone as soon as you touch down.
You should eat more on the plane to send you to sleep
To encourage sleep, eat carbohydrates, small amounts of protein and no fat or sugars. I would suggest half a bagel with smoked salmon, but skip the cream cheese. Don’t fill up on a lot of high-fat foods, and avoid caffeine or alcohol.
Taking a nap will revive you if you’re feeling jet-lagged
I can’t stress enough how much you should not take a nap. It decreases our drive to fall asleep later on and makes it harder to adapt to the new time zone. When you are suffering from jet lag, you have to power through.
British Airways is the only airline to offer lie-flat beds in business class on every flight from New York’s JFK and Newark airports to London Heathrow and London City. With Sleeper Service available on selected flights, you can dine in the lounge before departure to maximise your inflight sleep time. For more information, visit ba.com