Debunking 8 Common Sleep Myths for Better Sleep

Getting a good night’s sleep is one of the best things you can do for your health and wellbeing - but with so much information (and misinformation) out there, it’s easy to get caught up in common sleep myths. Maybe you’ve heard that you can train yourself to function on just a few hours of sleep, or that a nightcap helps you sleep better. These ideas might sound harmless, but they can actually get in the way of real, restful sleep!

In this post, I’m going to walk you through eight of the most common sleep myths and share the real facts behind them - backed by science, not speculation. My goal is to help you cut through the confusion so you can build healthier sleep habits that truly work for you.

Let’s get started!

Myth 1: “I Can Train Myself to Need Less Sleep.”

Fact: Your body never truly adapts to chronic sleep deprivation.

It’s a common belief that you can get used to sleeping only 4–5 hours per night, but research shows this isn’t true. After a few nights of insufficient sleep, you might feel slightly less sleepy during the day, giving the illusion that you’ve adjusted. In reality, your brain and body are still impaired. Studies find that ongoing sleep deprivation hurts your attention, memory, decision-making, and creativity, even if you feel okay. You may not realize how much your performance has declined because lack of sleep dulls your self-awareness of impairment.

Meanwhile, serious health problems can build up behind the scenes. Consistently getting under 7 hours of sleep per night is linked to a higher risk of hypertension, diabetes, obesity, depression, and anxiety, as well as accidents due to drowsiness. In short, you cannot train your body to thrive on too little sleep – you’re only accumulating a sleep debt that impacts your health.

Tips: Prioritize getting 7–9 hours of sleep nightly (the amount most adults need). Keep a consistent sleep schedule, even on weekends. If you have a busy week, don’t assume you can power through on little sleep without consequences – schedule in enough rest. Paying back an occasional late night with extra sleep the next day is okay, but don’t make short sleep a habit.

Myth 2: “As Long as I Get 8 Hours in Bed, My Sleep is Fine.”

Fact: Sleep quality is just as important as sleep quantity.

Focusing only on the number of hours in bed can be misleading. You might spend 8 hours in bed but still wake up feeling unrefreshed if your sleep was fragmented or low-quality. Healthy sleep has two key components: sufficient duration and continuous, deep sleep. Frequent awakenings or shallow sleep throughout the night will reduce your restorative sleep even if the total time seems adequate.

For example, 7 hours of uninterrupted sleep is more rejuvenating than 8–9 hours of tossing and turning. Research shows that when your sleep is broken up, you spend less time in the deep and REM stages that are critical for physical recovery and memory consolidation. So, how long you sleep is not the only thing that matters – how well you sleep matters too.

To improve sleep quality, practice good sleep hygiene. Make sure your sleep environment is dark, quiet, and comfortable. Avoid caffeine or heavy meals before bed. If you find that you’re waking up often or still tired despite enough hours of sleep, you may need to address possible issues like stress, an uncomfortable mattress, or a sleep disorder. Consider keeping a sleep diary to track not just how long you sleep, but how restful it was.

Tips: Aim for uninterrupted sleep. Keep your bedroom quiet and dark (use earplugs, white noise, or blackout curtains if needed). Limit fluids before bed to avoid nighttime bathroom trips. If you suspect a medical issue (like sleep apnea or restless legs) is fragmenting your sleep, talk to a healthcare provider. Quality matters, so create conditions that help you sleep deeply.

Myth 3: “If You Can’t Fall Asleep, Just Stay in Bed Until You Do.”

Fact: It’s better to get up and reset if you can’t fall asleep within about 20 minutes.

Lying in bed frustrated or wide awake can actually train your brain to associate the bed with insomnia instead of sleep. Sleep experts recommend that if you haven’t fallen asleep after about 15–20 minutes, you should get out of bed and do a quiet, relaxing activity until you feel sleepy.

Tossing and turning in bed can increase anxiety (“Why can’t I sleep?!”) and make your mind even more alert. By contrast, getting up and doing something calming in dim light – such as reading a book (not on a bright screen) or listening to soothing music – can help you reset. Return to bed when you feel drowsy. This method trains your brain to see bed as a place for sleep, not wakefulness.

Staying in bed while wide awake often leads to clock-watching and worry, which further delays sleep. One study panel dispelled this common habit as counterproductive and emphasized breaking the cycle of sleeplessness by leaving the bed if needed. Just remember to keep activities calm and screen-free (the blue light from phones or TVs can wake you up more). Once you feel relaxed and sleepy, head back to bed and try again. This technique, part of cognitive behavioural therapy for insomnia (CBT-I), can improve sleep over time by strengthening the bed-sleep mental connection.

Tips: Only use your bed for sleep – not for work, TV, or worrying. If your mind is racing, get out of bed and calm yourself: stretch gently, do deep breathing, or jot down your thoughts to deal with tomorrow. Return to bed when sleepy. Over time, this retrains your body to fall asleep faster. Also, establish a consistent bedtime routine (dim the lights, read, meditate) to cue your body that it’s time to sleep.

Myth 4: “A Nightcap Helps Me Sleep Soundly.”

Fact: Alcohol might knock you out faster, but it wrecks your sleep quality.

It’s true that alcohol is a sedative – having a drink or two can make you feel relaxed and sleepy. However, research shows that drinking alcohol close to bedtime leads to more disturbed sleep overall. Alcohol shortens the time it takes to fall asleep but causes you to spend less time in the deep, restorative stages of sleep. In the second half of the night, as your body metabolizes the alcohol, sleep becomes lighter and more fragmented. You’re more likely to wake up frequently and get less REM sleep after drinking.

This is why a night of “sleep” after heavy drinks can leave you feeling tired and unrefreshed, even if you technically slept many hours. Alcohol can also worsen snoring and sleep apnea by relaxing throat muscles, and it may increase night sweats or nightmares for some people. The deep sleep deficit caused by alcohol means your body doesn’t get the full rejuvenation it needs.

Tips: If you enjoy an alcoholic drink in the evening, have it with dinner rather than right before bed. Give your body a few hours to metabolize alcohol before you go to sleep. Better yet, try non-alcoholic alternatives as a relaxing nightcap – like herbal tea (chamomile or valerian) or a warm glass of milk. You’ll sleep more soundly.

Myth 5: “You Sleep Best in a Warm Room.”

Fact: A cooler bedroom (around 18 °C or 65 °F) is usually ideal for sleep.

While a toasty warm room might feel cozy when you first get into bed, it can actually hinder your sleep. Our bodies naturally experience a slight drop in core temperature at night to initiate sleep. If your bedroom is too warm, it can prevent this natural cooling and disrupt your sleep cycles.

In contrast, a comfortably cool room helps your body maintain the lower temperature needed for deep sleep. Studies have found most people sleep well when the ambient temperature is around 18–20 °C (65–68 °F). Temperatures much above that can lead to restlessness, while extreme cold isn’t ideal either. A cooler room also encourages you to snuggle under blankets, which can create a comfortable, secure feeling conducive to sleep.

Tips: Set your thermostat to 18 °C (65 °F) at night. If it’s a hot night, use a fan, open a window, or use breathable cotton sheets to stay cool. In winter, avoid overheating the room – use warm pyjamas and blankets instead. Also, consider a lukewarm shower before bed; as your body cools down afterward, it can promote sleepiness.

Myth 6: “A Little Light at Night Won’t Bother My Sleep.”

Fact: Darkness is best for quality sleep – even dim light can subtly disturb your rest.

Many people fall asleep with the TV on, a night light, or curtains open to streetlights, thinking it’s harmless. However, even low levels of light during sleep can have negative effects. With your eyes closed, your brain can still detect light, and it can disrupt your circadian rhythm (your internal body clock) and melatonin production – the hormone that signals it’s time to sleep.

Studies have shown that even dim light can lead to more awakenings and lighter sleep. Over time, this disruption can affect not just sleep quality, but also metabolic health and mood.

Tips: Make your bedroom a dark sanctuary. Use blackout curtains or an eye mask to block outside light. Turn off night lights if you don’t need them, or use very dim red/orange lights. Avoid falling asleep with the TV on, and keep phone screens out of reach or face down.

Myth 7: “I Can Catch Up on Sleep on Weekends or with Naps.”

Fact: While naps & weekend sleep-ins can help a little, they cannot fully erase a chronic sleep debt.

Getting extra sleep on the weekend can make you feel better temporarily, but studies show it doesn’t fully reverse the effects of prolonged sleep loss. People who sleep too little during the week and try to catch up on the weekend still experience negative health outcomes, like weight gain and poor blood sugar control.

Naps can give a quick energy boost but don’t replace deep nighttime sleep. Long or late naps can also throw off your body clock, making it harder to fall asleep at night. Consistency is key to good sleep.

Tips: Get enough sleep regularly. Aim for steady sleep habits – going to bed and waking up at similar times each day. If you nap, limit it to 20–30 minutes and avoid late afternoon naps.

Myth 8: “Snoring is Annoying but Harmless.”

Fact: Loud, chronic snoring can signal a serious health issue – and it can often be treated.

Chronic snoring is often a sign of obstructive sleep apnea, a condition where breathing briefly stops during sleep. This can lead to fragmented sleep, daytime fatigue, and serious health risks like heart disease and stroke. Even if snoring isn’t caused by sleep apnea, it can disturb your bed partner’s sleep.

Snoring can often be improved with lifestyle changes or medical treatment. Don’t ignore loud or frequent snoring.

Tips: Talk to a doctor about chronic snoring. Try sleeping on your side, elevating your head, and avoiding alcohol before bed. If needed, medical devices like CPAP machines can help treat sleep apnea.

Ready to Improve Your Sleep?

One great way to build healthier habits is with guided tools. Check out our Restful Sleep Worksheet Collection – a set of practical worksheets to help you track your sleep, uncover obstacles, and create a personalized bedtime routine. Take action today and start getting the restful, rejuvenating sleep you deserve.