Known statements about sleep in the fact check

There are a whole range of statements about how to make your sleep restful, such as that you should go to bed before midnight because sleep at this time of night is particularly restorative. It is also often recommended to have a glass of alcohol before going to sleep. We examine some well-known statements about sleep and give you the tips that really work to improve your night's rest.

A midday nap is healthy

A siesta is particularly common in southern climes, as you need a break at lunchtime to get through the high temperatures better. In the cold north, this custom has not yet caught on or a short nap during the day is considered a luxury that many people can only afford at the weekend - or it is completely frowned upon due to the pressure to perform and is seen more as an expression of laziness.

However, a short nap at lunchtime is a good idea for various reasons:

Scientific studies indicate that an afternoon nap can reduce the risk of developing heart disease.
If you have problems with the time change, short breaks of around 10 minutes can help you to get used to the new day-night rhythm. The internal clock is missing an hour due to the time change. If you feel exhausted during the day, a short rest helps.
Neurophysiological studies have shown that a short nap during a work break not only increases concentration, but that new mental connections occur after sleep that were previously unknown. An afternoon nap is therefore good for your ability to think.
A tip from many particularly successful people is to take lots of little power naps throughout the day, especially if you have a whole range of demanding tasks to complete throughout the day, it helps to allow yourself a rest break or two.

It is important that the rest break at lunchtime lasts between 10 and 30 minutes. If the sleep phase lasts longer, you enter the deep sleep phase and it can take longer before you are really fit again.

Sleep before 00:00 is the most restful

If you're a night owl, people often tell you that it's better to go to bed early because sleep before midnight is better. But is that true?
There is no general answer to the question of whether you sleep best at a certain time. It depends more on how long and how undisturbed you sleep, the body - especially the brain - needs the deep sleep phases for regeneration.

It is advisable to sleep at night because it is generally quieter at night and sleep is therefore more restful. However, if - for whatever reason - you go to bed at 02:00, you can still have a restful sleep until 09:00 or 10:00, and it makes no difference whether you sleep from 22:00 to 06:00. However, sleeping during the day is usually not restful, as you are exposed to numerous light and noise stimuli that make restful sleep rather difficult.

A glass in the evening is good for sleep

Many people find that a glass of beer or wine helps them fall asleep. On the face of it, this is true because alcohol calms the central nervous system. Stress also falls away from many people when they can relax with a glass of alcohol, making it easier to find peace and quiet.

In fact, the consumption of alcohol tends to stand in the way of a restful sleep. Alcohol does not really help the body to rest, as the alcohol has to be broken down again. Another less positive aspect is that alcohol causes the tongue and throat muscles to relax, which can lead to snoring or even interrupted breathing. In this respect, it is better to avoid alcohol before going to sleep.

Not getting enough sleep - can you make up for it?

Finished a presentation by 03:00 on the last night that is to be given at 08:00 the next morning? We've all been there at one time or another - is it possible to catch up on sleep?

In general, it can be assumed that sleep cannot be made up for, especially if daily commitments mean that a lack of sleep occurs, for example due to workloads or childcare.

In general, it must be pointed out that it is never good to go without sleep, because concentration suffers the next day, the lack of sleep literally gets on your nerves, you are annoyed, etc.

If you permanently get too little sleep, you should think about changing your lifestyle, for example reducing your workload where possible or avoiding working late in the evening.