00:09selamat menikmati
00:33In reality, these myths aren't medically proven at all, and some can actually be misleading and make your sleep struggles
00:40even worse.
00:43Medically speaking, insomnia is a disorder that makes it hard for people to fall or stay asleep.
00:49When it becomes a long-term issue, this chronic condition doesn't just leave you feeling exhausted, drained, and struggling to
00:56concentrate during the day.
00:58Left untreated, insomnia can also impair your memory, lower your sex drive, weaken your immune system, and even trigger anxiety
01:06and depression.
01:08So, let's debunk six common myths and look at the actual science behind that.
01:14Myth 1. Watching TV will make you fall asleep quickly.
01:24Let's break down the first myth.
01:27A lot of people believe that watching a show on TV, a laptop, or a smartphone can actually help us
01:32fall asleep faster.
01:37In reality, this is completely wrong.
01:41Our body's sleep-wake cycle is actually regulated by a hormone called melatonin, which is produced in the brain.
01:48This is the exact hormone that makes us sleepy at night and helps us wake up in the morning.
01:55Exposure to blue light from your gadget screens actually disrupts and blocks the production of this melatonin hormone.
02:01As a result, your brain thinks it's still daytime, making it even harder for you to get a good night's
02:07quality sleep.
02:10If you're struggling to fall asleep, try practicing good sleep hygiene and listen to some slow-tempo music to help
02:16your body relax.
02:22Myth 2. The body gets used to lack of sleep.
02:27Lack of sleep, fact, triggers mental and emotional disorders, risk of heart disease, stroke, and hypertension.
02:37The second myth, which is just as dangerous, is the idea that our bodies can eventually adapt to less sleep.
02:45A lot of people wear it like a badge of honor to get only four hours of sleep a night,
02:49thinking their body is doing completely fine.
02:55In reality, this is a health-ticking time bomb.
02:59Your body can never actually get used to sleep deprivation because it directly triggers chronic fatigue.
03:07In the long run, this bad habit can mess with your physical coordination, ruin your mood, and trigger anxiety, depression,
03:15hallucinations, and even paranoia.
03:21And it's not just your mental health, sleep deprivation also spikes your risk of deadly conditions like irregular heartbeat or
03:28arrhythmia,
03:29heart failure, heart attacks, strokes, and high blood pressure.
03:40Myth 3. You can make up for sleep on the weekend.
03:46Myth 3. Make up for sleep on the weekends, fact, makes insomnia worse, target, a consistent 7 to 9 hours
03:54every night.
03:57The third myth is a favorite excuse among working professionals.
04:01You can easily make up for lost sleep during the work week by sleeping in or oversleeping on weekends.
04:11In reality, this prevent-sleeping method actually wrecks your natural sleep schedule, or your body's biological clock.
04:19As a result, your insomnia come next Monday is going to be way worse.
04:30The effective way to make up for lost sleep isn't by sleeping all day on Sunday.
04:36Instead, you need to immediately get back to a consistent, normal sleep schedule
04:40and make sure you're getting enough hours every single night, which is about 7 to 9 hours of sleep.
04:50Myth 4. Sleeping pills are safe and harmless.
04:56Safe and side-effect-free sleeping pills, factors, risk of addiction and dependence, side-effects, headaches and memory loss.
05:08Myth number 4. Sleeping pills are completely safe to take whenever you want and aren't dangerous at all.
05:14A lot of people immediately pop a sleeping pill without a prescription the second they have trouble drifting off.
05:24In reality, sleeping pills should only be taken under strict medical supervision and are generally meant for short-term use
05:31only.
05:32If you use them carelessly, there's a very high risk of developing a physical and mental addiction or dependency.
05:43On top of that, there's a whole list of medical side-effects lurking in the shadows,
05:48ranging from diarrhea, severe headaches, dry mouth and throat, to heartburn, chest pain, and even long-term memory loss.
06:00Myth 5. Napping cures insomnia.
06:06Napping is a solution for insomnia, fact, it makes it even harder to sleep at night, rule, limited to 10
06:13to 20 minutes before 3 p.m.
06:22Myth number 5. Take a nap during the day to fix your nighttime insomnia.
06:27Now, it's true that a quick 15-minute power nap can completely refresh your body if you have a normal
06:32sleep schedule.
06:37But in reality, for chronic insomniacs, napping will never pay off your sleep debt.
06:44Instead, it actually makes it way harder for you to close your eyes and fall asleep when night comes.
06:52If you're absolutely exhausted during the day and need an energy boost, cap your nap at just 10 to 20
06:58minutes,
06:59and make sure to do it before 3 p.m. so it doesn't wreck your nighttime sleep schedule.
07:07Myth 6. In conclusion, consult a doctor.
07:12Insomnia can heal itself, fact, you must find out the root cause.
07:20Lastly, myth number 6, insomnia is no big deal and will just go away on its own.
07:26In reality, the root causes of sleeplessness are highly complex.
07:34It ranges from bad habits like staying up late, to underlying medical conditions, and even serious psychological issues.
07:42Because of that, we can't just guess what's wrong or blindly believe the myths out there.
07:51Occasional insomnia is completely normal.
07:54But if it's been going on for a long time and is messing with your daily life,
07:58make sure to consult a doctor or a psychiatrist right away to get the right treatment and targeted therapy.
08:06Thank you so much for watching.
08:08Let's share this video so our loved ones can stay safe from these misleading insomnia myths.
08:14Don't forget to like, share, and subscribe, and I'll see you in the next health education video.
08:20Wishing you and your family good health.
08:22I'll see you in the next health of you.
08:24Can you do this really well?
08:25Terima kasih.
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