“Eight hours of sleep is required for adults”
Turns out, it’s not that simple. The idea that everyone needs exactly eight hours is one of those myths that just won’t quit—and it’s one of many sleep myths that could actually be doing more harm than good.
Think about it: how many of these so-called sleep “rules” have you been following religiously? From “catching up” on missed sleep on weekends to avoiding naps altogether, there’s a surprising amount of sleep advice out there that might be more fiction than fact. Let’s look into the most common sleep myths we’ve all heard, and set the record straight.
Because when it comes to better sleep, knowing the truth is way more helpful than sticking to outdated beliefs.
- Myth: Your body gets used to lack of sleep
Fact: Your body doesn’t adjust to sleep loss.
Research shows that a lack of sleep affects cognitive function, memory, and mood—whether or not you “feel” sleepy. You might get used to feeling drowsy, but it doesn’t mean you’re performing at your best. Even a few nights of poor sleep can slow you down, and long-term sleep deprivation? That’s a recipe for more serious health problems.
- Myth: How long you sleep is all that matters
Fact: Sleep quality is just as important.
Yes, getting enough hours matters, but if your sleep is fragmented or constantly interrupted, you’re missing out on restorative deep and REM sleep. Quality sleep includes those uninterrupted cycles that help with memory consolidation, immune function, and overall recovery. So, it’s not just about clocking eight hours it’s about the quality of those hours.
- Myth: If you can’t sleep, just stay in bed until you do
Fact: Get up if you’re lying there awake for over 20 minutes.
Struggling to sleep while lying in bed can actually create a negative association with your bed. Experts suggest getting up and doing something relaxing like reading a book in dim light until you feel sleepy. This way, your bed remains a place of rest, not frustration.
- Myth: Alcohol before bed helps you sleep
Fact: It helps you fall asleep but worsens sleep quality.
Sure, a drink might make you drowsy, but it disrupts your sleep cycle, leading to poorer quality rest. Alcohol can increase sleep disturbances, causing frequent wake-ups and reducing REM sleep.
- Myth: A warm bedroom is best for sleep
Fact: A cooler room, around 65°F, is ideal.
Although a warm room feels cozy, it can interfere with your body’s natural temperature regulation during sleep. Cooler temps help you fall asleep faster and stay asleep longer.
- Myth: Sleeping with the lights on doesn’t affect sleep
Fact: Darkness is key for deep sleep.
Even low light can interfere with your sleep cycle and disrupt your circadian rhythm. Exposure to light at night, especially blue light, can reduce melatonin production, affecting the quality of your sleep.
- Myth: Napping makes up for lost nighttime sleep
Fact: Naps don’t replace a full night’s rest.
A quick nap might give you a temporary energy boost, but it doesn’t provide the same benefits as a full sleep cycle. In fact, relying on naps can throw off your nighttime routine and make it even harder to get consistent rest.
- Myth: You can make up for lost sleep over the weekend
Fact: Sleep debt is cumulative, not fixable in one day.
Unfortunately, trying to “catch up” on sleep doesn’t work the way you might hope. Your body can’t recover from days of sleep debt in just a single long snooze.
- Myth: The right bedtime routine is all about Netflix and chill
Fact: The ideal bedtime routine involves relaxing activities, not screens.
While a Netflix binge can be tempting, screens emit blue light that disrupts melatonin production, delaying sleepiness. Swap out screen time for activities like reading, stretching, or a warm bath—anything that helps you unwind without the stimulating effects of a screen.
- Myth: Spraying a little mist before bed doesn’t really help
Fact: Aromatherapy can actually be a powerful tool for relaxation.
If you’ve dismissed the idea of using a sleep spray, you might want to reconsider. The right blend of essential oils, like in our natural deep sleep spray, can help signal your brain that it’s time to relax. It’s a subtle, calming cue that can make a difference in easing you into sleep. Just a few spritzes and you’re on your way to creating a peaceful sleep environment—without the hassle of other rituals.
