Hallucinations, Full Moons and Coffee? Baylor Sleep Expert Debunks Common Sleep Myths that Might Just Help You Catch Some More Zzzs Tonight

Oct 22, 2018

7 min

Michael Scullin, Ph.D.

On average, you will spend about a third of your life sleeping or attempting to sleep. For many, this means more than 25 years of your life will be spent in bed. Given this startling proportion, wouldn’t you like to know more about what helps, hinders and happens while you are asleep?


Michael K. Scullin, Ph.D., director of the Sleep Neuroscience and Cognition Laboratory at Baylor University, spends the majority of his time researching and teaching about such topics.


“One reason I am passionate about studying sleep is because you can't really introspect too much about it, as with nearly everything else in psychology,” Scullin said. “With sleep, you're unconscious at the time you are doing it. Sure, you can wake up and say ‘Oh, how did I sleep last night?’ but when you're actually engaging in the sleeping process, you can't do that. As a result, sleeping becomes an enigma. When you have the right equipment, you can begin to design experiments to figure out what exactly the brain is doing when we sleep and why is it important.”


Below,  Scullin addresses several common beliefs about sleep and the science that proves or disproves them.


MYTH: If you die in a dream, then you die in real life.


For a time, a rumor circled around that one’s brain cannot handle the mental strain of dying in a dream, and if you die in a dream, you will die.


“That's just not substantiated because people report dying in their dreams, and they report it while they're still alive,” Scullin said. “Your brain can actually handle a lot, and there’s one theory that says nightmares are a functional adaptation to help us survive. It is potentially really functional for your brain to have those stressors in its offline state to help prepare you for situations. A lot of people think that nightmares are bad, and yes, they can be a clinical problem. But when they aren’t to that level, they can help us prepare for stressful situations.”


FACT: Snoring is a sign of disease.


Sleep apnea and snoring are linked, although not with a 1:1 ratio; some people snore without sleep apnea, but snoring is the biggest risk-factor of sleep apnea, Scullin said. Snoring is caused by an obstruction to one’s breathing pathways. In many cases, individuals who snore wake up gasping for air. That’s an observed sleep apnea, said Scullin. If someone is observing those things, he recommends visiting a clinical sleep physician.


“What if you stopped breathing every few minutes while you were awake during the day?” asked Scullin. “Would you be okay with that? Not only are you not getting enough oxygen to regions of your body, but it puts a lot of stress on your heart. Untreated sleep apnea traumatically increases your risk for heart problems and heart disease. The great thing is, however, if you get treatment, those risk factors all drop down to normal.”


FACT: If you cannot fall asleep in 20 minutes, you should get out of bed.


Seems contradictory, right? In fact, research shows that getting out of bed can improve your ability to fall asleep. Why?


“If you’re lying in bed and can’t fall asleep, you are forming a negative association between your bed and sleep,” Scullin said. “The solution is getting out of bed and going to do something boring without the lights on. Then when you feel sleepy, go back to bed. This way, you only associate your bed with the feeling of sleepiness.”


MYTH: After a night of great “recovery sleep,” you fully restore damage from pulling an all-nighter.


“A really interesting neuroimaging study has been able to show that that sleep deprivation significantly impairs the frontal lobes ability to function,” Scullin said. “Your frontal lobe is responsible for memory, decision-making, paying attention and more. The study took individuals who had pulled an all-nighter and then allowed them to get a full night of recovery sleep. When they put them back into the scanner, scientists found that the frontal lobe only partly recovered.”


Most people skip on sleep during weekday nights and then oversleep on the weekend, but this throws off your circadian rhythms, your body’s natural sleeping patterns, said Scullin. This means that when Sunday night comes around, you may have “Sunday night insomnia” – trouble falling asleep because you've trained your body to go to bed later.


MYTH: During a full moon, people have twice as many sleep problems.


A few years ago, there was a big media ‘boom’ claiming that there were more sleep disturbances during a full moon. According to Scullin, the scientific community was skeptical, and labs across the world pooled their data to discover the truth. They found no association between full moons and sleep quality. Why, then, did this myth surface?


“Those who claim they don’t sleep well during full moons probably don't sleep very well on other nights as well, but they only realize it or think about it happening when it is a full moon,” Scullin said. “There is something called the confirmation bias where an individual holds a hypothesis about how the world works, and then he or she will look for instances that confirm the hypothesis. Oftentimes they forget every other instance that contradicts their claim. We think that is what caused the moon-sleep phenomenon.”


FACT: You can fall asleep while driving without realizing it.


People swerve on the road for many reasons – texting, drinking, eating – but not many realize that some individuals swerve because of ‘micro-sleeps.’ According to Scullin, people often operate under the impression that this would never happen to them, but what they don’t realize is that this a frequent occurrence that one has no control over.


“We have a similar biological need for sleep as we do hunger and thirst,” Scullin said. “For thirst, we have to have access to water; for hunger we have to have access to food. But for sleep our body can shut down whenever it needs to. If this happens, our brain will occasionally do this for 3 to 5 seconds if you're really tired – and especially if you're involved in some long monotonous task such as driving down a long highway.”


FACT: Some people’s bodies are paralyzed for minutes whenever they wake up.


Imagine waking up, seeing your biggest fear and being unable to move. Unfortunately, this is a reality for some individuals. Sleep paralysis occurs when brain functions get mixed-up, said Scullin. In rapid eye movement (REM) sleep the brain paralyzes the rest of the body so one doesn't act out his or her dreams, and this is very important.


“The problem is that in some cases, your brain isn't fully coordinating with the other parts of it,” Scullin said. The part that controls consciousness wakes up, but the other part that controls your body paralysis is hitting the snooze button. So, while you can be fully awake, your body is paralyzed.”


Some people experience this for a few seconds, others for a couple of minutes. Some people also hallucinate when the part of your brain that is dreaming “crosses over” into your consciousness. These hallucinations are triggered when one is so sleep deprived that the brain is trying to get deep sleep, but it cannot fully wake up immediately afterwards. According to Scullin, there does not seem to be any big clinical issue with sleep paralysis or hallucinations, and they seem to go away over time and in development.


MYTH: Smartphone apps can reliably measure your sleep.


Despite their popularity, sleep apps cannot effectively track sleep quality or quantity, Scullin said.


The only way to reliably measure your sleep is to have electrodes attached to your scalp, measuring your brain waves in a sleep clinic. But sleep evaluations are expensive and usually only worth the cost for individuals with sleep apnea or other ongoing sleep problems.


The good news? Baylor’s sleep lab pays volunteers to get their sleep analyzed, and scientists like Scullin are always looking for participants.


FACT: The latest you should consume caffeine is six hours before bed.


In a placebo-controlled study, scientists manipulated whether participants had caffeine one, two, four or six hours before bed, and for each of those conditions they had a placebo control. When the subject’s sleep was measured, they found that in every group, it was harder to fall asleep and sleep quality wasn’t as good as those without caffeine.


“Even if you have caffeine six hours before bed, you not only have more difficulty falling asleep, but your sleep was also less deep,” Scullin said. “We actually don’t know if the results would extend to seven or eight hours before bed, but we know that six hours before bed is a ‘no-go.’ What I recommend is having your caffeine in the morning.”


For those who think caffeine has no effect on the body, Scullin points out a bigger problem.


“If you can sleep right after drinking a cappuccino, it probably means that you are so terribly sleep-deprived that even with drugs in your system that are intended to keep you awake, your brain is saying ‘I don’t care; I’m putting you to sleep.’”

For more about Scullin and his research, visit the Baylor Psychology and Neuroscience website.


by Brooke Battersby , student newswriter, (254) 710-6805

ABOUT BAYLOR UNIVERSITY

Baylor University is a private Christian University and a nationally ranked research institution. The University provides a vibrant campus community for more than 17,000 students by blending interdisciplinary research with an international reputation for educational excellence and a faculty commitment to teaching and scholarship. Chartered in 1845 by the Republic of Texas through the efforts of Baptist pioneers, Baylor is the oldest continually operating University in Texas. Located in Waco, Baylor welcomes students from all 50 states and more than 80 countries to study a broad range of degrees among its 12 nationally recognized academic divisions.


ABOUT BAYLOR COLLEGE OF ARTS & SCIENCES

The College of Arts & Sciences is Baylor University’s oldest and largest academic division, consisting of 25 academic departments and seven academic centers and institutes. The more than 5,000 courses taught in the College span topics from art and theatre to religion, philosophy, sociology and the natural sciences. Faculty conduct research around the world, and research on the undergraduate and graduate level is prevalent throughout all disciplines. Visit www.baylor.edu/artsandsciences.


Connect with:
Michael Scullin, Ph.D.

Michael Scullin, Ph.D.

Associate Professor of Psychology and Neuroscience

Professor Scullin’s research investigates how sleep physiology impacts memory, education, health, and aging.

NeuroscienceSleep PhysiologyCognitive NeuroscienceSleep Neuroscience and CognitionPsychology

You might also like...

Check out some other posts from Baylor University

3 min

Can the Olympics Help Americans Forget Politics (at Least for 16 Days)?

Americans are divided on a multitude of different issues, but could the Olympic Games unite the country – at least for the duration of an Olympiad? A Baylor University sports marketing and branding expert says yes, the Olympics can help bring people together even when it’s hard for them to agree about anything else. In his latest Forbes Sports Money column, Baylor University sports marketing and branding expert Kirk Wakefield, Ph.D., executive director of the Curb Center for Sales Strategy in Sports and Entertainment (S3E) program at Baylor’s Hankamer School of Business, analyzed a July 8 national population poll that asked Americans questions about politics but also included the Steen Happiness Index (SHI). The 20-item happiness index provides a series of statements for participants to read and choose the one from each group that describes their state at that moment. Happiness items focus on three types of happy lives: the pleasant life (experiencing and savoring pleasures), the engaged life (losing the self in engaging activities) and the meaningful life (participating in meaningful activities). Are people happier when watching the Olympics? “Happy people follow the Olympics and people who follow the Olympics are happy people,” Wakefield wrote. The higher people scored on the happiness index, the more likely they are to: Watch at least some of the Olympics (49.75%) Root for the U.S. to win (31.8%) Follow the results of the Olympics (28.1%) Read stories about athletes in the Olympics (19.6%) Will talk with others about the Olympics events (18.7%) “Controlling for age, gender, income, education, race and marital status, Americans who follow the Olympics in one, two, or three of these ways are somewhat more happy people (+4% on the SHI). But those who follow the Olympics in four or all five of these ways are significantly happier people (+10% on the SHI),” Wakefield wrote. Who is happiest when the Olympics are on? The happiest? Those would be the Americans who love to talk about the Olympics with others while also cheering for U.S. athletes to win. In fact, they are about 14% happier than those who don’t follow the Olympics, according to the SHI. “Perhaps best of all, people of all political leaning and presidential preferences are equally likely to follow the Olympics. No matter the party, people can party together in unity following the Olympics,” Wakefield wrote. “Maybe we can’t forget politics. But we can give it a break to watch the Olympics.” ABOUT KIRK WAKEFIELD, PH.D. Kirk Wakefield, Ph.D., is The Edwin W. Streetman Professor of Retail Marketing at Baylor University, where he is the Executive Director of the Curb Center for Sales Strategy in Sports and Entertainment (S3E) program in the Hankamer School of Business. The author of Team Sports Marketing and founder of Wakefield Research Partners, Wakefield has conducted fan research on partnerships, pricing, promotions, sportscape, service, and anything else that explains why fans do what they do in nearly every venue in sports, including the NBA, NFL, MLB, MLS, NHL and NASCAR. His scholarly works appear in a breadth of journals: Journal of Marketing, Journal of Consumer Research, Journal of the Academy of Marketing Science, Journal of Service Research, Journal of Retailing, Journal of Advertising, Journal of Advertising Research and Journal of Sport Management, among others. Wakefield is a regular contributor to Sports Money on Forbes.com. ABOUT THE CURB CENTER FOR SALES STRATEGY IN SPORTS AND ENTERTAINMENT (S3E) The Center for Sales Strategy in Sports and Entertainment (S3E) at Baylor University is the only program in the U.S. focused on generating revenue for sports. S3E graduates have career opportunities in sales, digital marketing or business analytics for major league teams, university athletics, corporations and agencies. Baylor is the only university combining learning with practice in partnership with the Athletics Department to prepare graduates for careers in the business of sports. The S3E program is unique in vision, values, mission and culture to transform the business of sports and entertainment. Consistent with the Christian mission and purpose of Baylor University, we prepare passionate servant leaders to positively influence lives in places people go to play or watch others play.

4 min

It Has to Matter Who Wins: Futurecasting the MLB All-Star Game

Globe Life Field in Arlington, home of the 2023 World Series champion Texas Rangers, will play host to the 94th edition of the Major League Baseball All-Star Game on July 16, marking the second time in franchise history the Rangers will host the Midsummer Classic. MLB’s All-Star game – which matches up the best players from the American League and National League as selected by fans, managers and players – is considered one of best all-star contests among professional sports, said Kirk Wakefield, Ph.D., executive director of the Curb Center for Sales Strategy in Sports and Entertainment (S3E) program at Baylor University’s Hankamer School of Business. However, the game faces continued headwinds, Wakefield said, ranging from lagging viewership to fan voting to a game that is more an exhibition than a meaningful game. Wakefield Weighs In: Five Thoughts on MLB's All-Star Game Is the MLB All-Star game the best All-Star contest of all major leagues? Wakefield: Yes, it’s the only one where players seem to try their best. The NBA and NFL – who have practically given up – have declining viewership since 2011. Unfortunately, MLB All-Star game is on the same downhill skid. (According to Statista, viewership has declined from 22 million in 1993 to seven million in 2023.) The reason why is it doesn’t really matter who wins. If the players don’t care who wins, neither will fans. Further, fans aren’t particularly a fan of only one league so that it really matters if one league has bragging rights. That was less the case years ago before interleague play. How could viewership improve in any of the All-Star games? Wakefield: It has to matter who wins. MLB tried this with home field advantage for the World Series. They gave that up. The current approach in baseball is truly an exhibition because every player gets to play, so it’s like three players at every position playing three innings. That’s not how a manager would play it if trying to win. And it’s not like it used to be when the starters (who were more likely to be the best at their positions) played longer. One suggestion I’ve heard is to make the payoff big enough for the winners so that the players gave it their best. Get a sponsor to put up the money so the winners each make seven figures and could be the players and managers will play more like a team trying to win. Does Monday’s prelude, the hugely popular Homerun Derby, enhance Tuesday’s game? Wakefield: The Homerun Derby is popular because fans do follow individual players. It matters more who wins. That said, the HR derby’s viewership has still lagged. Bottom line: Fans are loyal to teams more than to leagues or individual players. Fan voting… Need we say more? Wakefield: Major market teams with huge fan bases will dominate, but what about the Kansas City Royals, who at one point in the season were on pace for the biggest year-over-year improvement in wins and losses? Given the way fan voting has become essentially a promotion game to get more fans to vote more often, it’s hardly representative of anything other than largest markets with the best promoters. The good news is that the MLB All-Star game will be quite the occasion in Arlington, Texas, with a bevy of game-related activities and events July 13-16. Wakefield: Arlington is an optimal location central to the U.S. with plenty of space to blow out the occasion. It’s like the Texas State Fair came to baseball, where all the rides and attractions are baseball-happy. ABOUT KIRK WAKEFIELD, PH.D. Kirk Wakefield, Ph.D., is The Edwin W. Streetman Professor of Retail Marketing at Baylor University, where he is the Executive Director of the Curb Center for Sales Strategy in Sports and Entertainment (S3E) program in the Hankamer School of Business at Baylor University. The author of Team Sports Marketing and founder of Wakefield Research Partners, Wakefield has conducted fan research on partnerships, pricing, promotions, sportscape, service, and anything else that explains why fans do what they do in nearly every venue in sports, including the NBA, NFL, MLB, MLS, NHL and NASCAR. His scholarly works appear in a breadth of journals: Journal of Marketing, Journal of Consumer Research, Journal of the Academy of Marketing Science, Journal of Service Research, Journal of Retailing, Journal of Advertising, Journal of Advertising Research and Journal of Sport Management, among others. Wakefield is a regular contributor to Sports Money on Forbes.com. ABOUT THE CURB CENTER FOR SALES STRATEGY IN SPORTS AND ENTERTAINMENT (S3E) The Center for Sales Strategy in Sports and Entertainment (S3E) at Baylor University is the only program in the U.S. focused on generating revenue for sports. S3E graduates have career opportunities in sales, digital marketing or business analytics for major league teams, university athletics, corporations and agencies. Baylor is the only university combining learning with practice in partnership with the Athletics Department to prepare graduates for careers in the business of sports. The S3E program is unique in vision, values, mission and culture to transform the business of sports and entertainment. Consistent with the Christian mission and purpose of Baylor University, we prepare passionate servant leaders to positively influence lives in places people go to play or watch others play.

4 min

Sleep Better, Live Better: Improving Sleep Quality Can Lead to Less Stress and Improved Cognition

Research has demonstrated that increased stress and all-night study sessions can lead to lower cognitive functioning and test scores, adding even more pressure on college students. Baylor sleep expert Michael K. Scullin, Ph.D., director of Baylor University’s Sleep Neuroscience and Cognition Laboratory and associate professor of psychology and neuroscience, studies how cognitive and behavioral processes are affected by sleep. “Sleep deprivation makes life worse. And it makes the person not getting enough sleep worse at life,” Scullin said. “However, if we focus on improving our sleep, life will get better, and we will get better at life.” Poor sleep is particularly common when students are studying for exams or working on major projects for classes. The combination of staying up late, cramming for tests, increased stress and bright light exposure late at night can lead to variable sleep durations and higher stress levels. “We know that as you accumulate sleep debt, whether it's from a single all-nighter or from weeks of variable sleep durations, it can exacerbate any pre-existing vulnerability a person may have to stress,” Scullin said. “For instance, if someone has a predisposition to panic attack disorder, sleep deprivation can increase panic attacks by about 40%. This applies to virtually any clinical or subclinical condition, whether it’s stress-related or not – sleep deprivation makes it worse.” Scullin added that even with a slight sleep deficit, any sort of negative event, such as a bad grade on a test, will feel much worse than it would for someone who is well-rested. “It becomes a cycle, and the individual begins to focus on what is worse instead of calming down at night and getting ready to fall asleep,” Scullin said. So how can a student – or any individual – break this cycle? It all starts with developing healthy sleep habits, which reduce stress and improve academic performance. Scullin suggests students try three Challenges to improve their sleep, mood and stress regulation. 1. Illuminate! Challenge One class activity that Scullin has used with students for years is called the Illuminate! Challenge, which focuses on students adding more natural sunlight to their lives in the morning hours. “About 90% of students do not know that we need natural sunlight daily in the morning to tell our internal biological clock when to start ticking. When our biological clock knows it's time to start ticking, it will make us feel more alert, which helps improve our mood,” Scullin said. Specifically, he suggests: Spending 20 minutes daily outdoors in natural daylight during the morning hours. Be intentional with this time as something aside from walking to class or other daily routines. Take the time when you would normally be inside studying or eating breakfast to go outside instead. “Almost every one of my students who has taken this challenge has said their mood and alertness improved,” Scullin said. 2. Deluminator Challenge The Deluminator Challenge eliminates light in your bedroom for a night of better sleep. Scullin said this challenge works by: Turning off all the lights and counting the number of artificial lights that exist in your environment. How many of your plugs have lights? How much light is coming in through your curtains? Cover up every light source (except fire alarms and other safety devices), including any light coming through windows. Blackout curtains are a good investment, or even using blankets to cover windows will help reduce light at night. It’s easy to adopt this challenge as it is sustainable once it is set. You will find that you can fall asleep easier and enjoy sleeping later in the morning because of the darker environment. “What normally happens is students see their devices are emitting unnatural light, and it is not nearly as dark as it should be,” Scullin said. “A lot of students in my classes report that this is their favorite challenge because it led to the biggest impact on sleep quality.” 3. Anti-Rumination Challenge Lying in bed thinking about everything you need to do the next day can increase stress levels and interrupt sleep. In a recent study, Scullin found that taking five minutes to write a “to-do” list at bedtime helped student participants fall asleep about 10 minutes faster than others who used that time to chronicle completed activities: Take five minutes to write down a to-do list of everything that needs to be done the next day. The to-do list offloads stress, gives you a good action plan for the next day and helps you feel accomplished as you check off the goals. When people get more sleep – even just one more hour of sleep per night – “they literally become happier,” Scullin said. That extra hour of sleep can improve social relationships, emotional reactions and cognitive functioning. With improved cognitive functioning comes improved academic performance. “Adding more sleep to your life makes life better, and it's going to make you better at life. It's going to resolve some of the stress, and you're going to better handle events that are inherently stressful. You're going to enjoy life while you're also taking classes. And you know what? Your grades are probably going to improve.”

View all posts