Sleep Myths That Are Keeping You Up at Night

Do you feel like this in the mornings?

We’ve all heard them—the sleep myths that sound convincing but actually make it harder to get the rest we need. With "Pause & Sleep" enrollment in full swing, it's a great time to challenge these common myths and replace them with science-backed facts that can help you sleep better.

Myth 1: You Need 8 Hours of Sleep—No More, No Less

Fact: The "8 hours rule" is a bit of a myth. While 8 hours is a common recommendation, the ideal amount of sleep varies from person to person. Sleep needs depend on factors like age, lifestyle, and individual differences. The National Sleep Foundation suggests that most adults need between 7-9 hours of sleep per night, but some people may feel rested with only 6 hours, while others may need 10 hours (National Sleep Foundation, 2020).

What This Means for You: Instead of obsessing over hitting the 8-hour mark, focus on how you feel during the day. If you wake up feeling refreshed and alert, you’re likely getting the right amount of sleep for you.

Myth 2: Watching TV Before Bed Helps You Wind Down

Fact: The idea that watching TV helps you relax before bed is misleading. The blue light emitted from screens (including TVs, phones, and tablets) disrupts your circadian rhythm, making it harder for you to fall asleep. The American Academy of Sleep Medicine explains that exposure to blue light suppresses melatonin production, the hormone that signals to your body that it’s time to sleep (AASM, 2021).

What This Means for You: Instead of watching TV before bed, try reading a book, practicing deep breathing, or listening to calming music. Creating a calming bedtime routine is key to improving your sleep quality.

Myth 3: Drinking Alcohol Helps You Sleep Better

Fact: While alcohol may make you feel sleepy initially, it actually disrupts the later stages of sleep, particularly REM sleep, which is crucial for emotional regulation and memory consolidation. According to the National Institute on Alcohol Abuse and Alcoholism (NIAAA), alcohol can lead to fragmented sleep and can worsen sleep disorders like sleep apnea (NIAAA, 2018).

What This Means for You: If you're trying to improve your sleep, it's best to avoid alcohol in the hours leading up to bedtime. Opt for a calming herbal tea or a glass of water instead.

Myth 4: Napping During the Day Will Ruin Your Sleep at Night

Fact: While long naps (over 30-60 minutes) can make it harder to fall asleep at night, short naps (under 30 minutes) can actually boost your mood and improve cognitive performance without interfering with nighttime sleep. According to the Sleep Foundation, a short nap can be especially helpful for people who don’t get enough sleep at night (Sleep Foundation, 2020).

What This Means for You: If you’re feeling tired during the day, a short nap (less than 30 minutes) can help you recharge without affecting your nighttime sleep. Just avoid napping too late in the day.

Myth 5: You Can "Catch Up" on Sleep Over the Weekend

Fact: Unfortunately, sleep debt doesn’t work that way. While it’s tempting to think you can sleep in on the weekendsto make up for lost sleep during the week, studies have shown that sleep debt is difficult to "repay" and can affect your health long-term. The Sleep Research Society explains that inadequate sleep can lead to cognitive impairment, mood disorders, and even increased risk of chronic conditions like heart disease (Sleep Research Society, 2020).

What This Means for You: The best way to maintain good sleep hygiene is to stick to a consistent sleep schedule—even on the weekends. This helps keep your circadian rhythm steady, so you can wake up feeling refreshed every day.

Myth 6: Older Adults Don’t Need as Much Sleep

Fact: It’s a common misconception that older adults need less sleep. In reality, people of all ages need adequate sleep, though sleep patterns may change as we age. Older adults may have lighter sleep and more frequent awakenings during the night, but this doesn't mean they need less sleep overall. The National Institute on Aging recommends that older adults aim for 7-9 hours of sleep per night (National Institute on Aging, 2021).

What This Means for You: If you’re an older adult, it’s still important to prioritize sleep hygiene and maintain healthy sleep habits. Good sleep can help support cognitive function, immune health, and overall well-being.

🔗 How the "Pause & Sleep" Program Helps You Bust These Myths

The "Pause & Sleep" program is designed to help you separate sleep facts from myths and establish a routine that promotes better sleep and better mental health. The program incorporates science-backed strategies to help you improve sleep hygiene, reduce stress, and build a healthier bedtime routine.

What You Can Expect:

• Customized sleep strategies to help you manage stress and prepare your body for restful sleep.

• Mindfulness practices that ease mental overload and calm your nervous system before bedtime.

• Practical tools for creating a consistent sleep routine that works for you—without stressing over the 8-hour rule.

Take Action to Improve Your Sleep Today

• Start by eliminating blue light exposure an hour before bed.

• Practice mindfulness or deep breathing to calm your mind.

• Set a consistent sleep-wake schedule that you can maintain every day.

Sources:

1. National Sleep Foundation. (2020). How Much Sleep Do We Really Need? Retrieved from https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need

2. American Academy of Sleep Medicine (AASM). (2021). How Blue Light Affects Sleep. Retrieved from https://aasm.org

3. National Institute on Alcohol Abuse and Alcoholism (NIAAA). (2018). Alcohol's Effects on Sleep. Retrieved from https://www.niaaa.nih.gov

4. Sleep Foundation. (2020). Napping and Sleep. Retrieved from https://www.sleepfoundation.org

5. Sleep Research Society. (2020). Sleep Debt and Recovery Sleep. Retrieved from https://www.sleepresearchsociety.org

6. National Institute on Aging. (2021). Sleep and Aging. Retrieved from https://www.nia.nih.gov