Sleep is one of the most powerful tools we have for health, energy, and longevity- but
it’s also surrounded by myths that can leave us confused or even harm our rest. Are
you ready to begin your journey to better sleep? Let’s start by busting some of
the biggest myths that may be holding you back.
Myth 1: You can “catch up” on sleep over the weekend
It’s tempting to think that a Saturday morning sleep-in will erase a week of late nights,
but unfortunately, that’s not how sleep works. While extra rest can help you feel better
temporarily, chronic sleep debt disrupts your body’s rhythm, impacts brain function, and
increases health risks. Consistency- going to bed and waking up at the same time daily-
is key.
Myth 2: Everyone needs 8 hours of sleep
Sleep needs vary by person and stage of life. Some people feel great with 7 hours,
others need closer to 9 hours. Although majority need 7-9 hours, I recommend you
make it your goal to get whatever quantity you need to maintain performance, alertness
and health- not hitting an exact number.
Myth 3: Napping is bad for you
Not true! Naps can boost alertness, creativity, and mood- when done right. The ideal
nap is short (15–30 minutes) and earlier in the day. Long or late naps, however, may
make it harder to fall asleep at night.
Myth 4: Alcohol helps you sleep better
A nightcap may make you drowsy, but alcohol disrupts deep and REM sleep, leading to
poorer rest overall. You may fall asleep faster, but you’ll wake up less refreshed. If you
drink, finish your last glass at least 3-4 hours before bed.
Myth 5: Snoring is harmless
Occasional snoring can be normal, but frequent loud snoring may be a sign of sleep
apnea – a condition linked to high blood pressure, heart disease, and fatigue. If you or
your partner snore regularly, it’s worth discussing with a sleep specialist.
Myth 6: Watching TV or scrolling helps you relax before bed
Blue light from screens can trick your brain into thinking it’s still daytime, reducing
melatonin (your sleep hormone) secretion and delaying sleep. Instead, try winding down
with a book, calming music, or gentle stretching.
Myth 7: Older adults don’t need as much sleep
The jury remains mixed on this one! Sleep needs don’t necessarily shrink with age-
although most adults still need 7–9 hours, about 6 hours can be acceptable for some
(given reduction in activity and propensity to take naps). The ability to sleep deeply can
and often does change with age although restorative sleep can be maintained.
Myth 8. If you can’t sleep, just stay in bed and try
Sleep hygiene 101! In reality, lying awake in bed creates a negative association
between the bed, the brain and sleep (or the lack thereof). We now begin to associate
the bed with sleeplessness. It’s better to get up, do something calm, and return to bed
only when sleepy.
Myth 9. Not everyone has dreams, but only some people
Reality: Everyone dreams during REM sleep- some just don’t remember their dreams
upon waking. We all have different proportions of REM-sleep as some very widely used
medications can suppress REM- sleep.
Myth 10. Sleep is just rest for the body
Oversimplified! In reality: Sleep is an active process- your brain consolidates memory,
releases hormones, regulates emotions, detoxifies waste, and restores physical health.
The Bottom Line
Sleep myths are everywhere, but understanding the truth empowers you to make
choices that support your health, focus, and overall well-being. Remember: quality sleep
isn’t a luxury, it’s a necessity.
Want more expert insights and personalized guidance? Schedule a clinical consultation
to learn how better sleep can change everything: Schedule Here