14 Myths About Sleep You Probably Believe

Discover the top 10 myths about sleep and why they’re wrong. Improve your sleep quality with evidence-based insights and tips.

Sleep is a vital part of our overall well-being, yet misconceptions about it are widespread.

Common myths about sleep

Myth: Snoring isn’t harmful

Many people assume that snoring is a harmless annoyance, but this is not always the case.

In fact, chronic snoring can be a sign of sleep apnoea, a condition that disrupts breathing during sleep.

Sleep apnoea can lead to serious health issues, including heart disease, high blood pressure, and daytime fatigue.

If snoring is frequent and accompanied by gasping or choking sounds, it is essential to seek medical advice.

Myth: You can ‘catch up’ on sleep

The idea that you can make up for lost sleep by sleeping more on weekends is a common misconception.

While extra sleep might help you feel temporarily refreshed, it cannot fully reverse the effects of chronic sleep deprivation.

Maintaining a consistent sleep schedule is key to long-term health and well-being.

Myth: Older adults need less sleep

It is often believed that sleep requirements decrease with age.

However, adults of all ages generally need seven to nine hours of sleep each night.

Although older individuals may experience changes in sleep patterns, such as waking up earlier, their need for sleep remains unchanged.

Myth: Alcohol before bed improves sleep

Some believe that a nightcap can help them fall asleep faster.

While alcohol might initially have a sedative effect, it disrupts the sleep cycle, particularly REM sleep, which is crucial for mental and emotional restoration.

This can leave you feeling tired and unrefreshed the next day.

Myth: Sleeping with a light on is harmless

Sleeping with lights on may seem harmless, but it can interfere with the quality of your sleep.

Exposure to light during sleep can suppress melatonin production, a hormone essential for regulating the sleep-wake cycle.

To optimise your sleep environment, aim for total darkness.

Lesser-known myths about sleep

Myth: Your body adapts to less sleep over time

Some people believe they can train their bodies to function well on minimal sleep.

In reality, chronic sleep deprivation leads to cumulative deficits in cognitive performance, mood, and overall health.

Even if you feel accustomed to sleeping less, your body and mind still require adequate rest.

Myth: Napping compensates for poor nighttime sleep

Although naps can boost alertness and performance, they do not replace the restorative effects of a full night’s sleep.

Relying on naps instead of consistent nighttime sleep can disrupt your body’s natural sleep rhythm.

Myth: Falling asleep anytime, anywhere is a sign of a good sleeper

Falling asleep instantly might seem like a sign of excellent sleep health, but it could indicate sleep deprivation or an underlying sleep disorder.

Healthy sleepers generally take 10 to 20 minutes to drift off.

Unique insights into sleep misconceptions

Myth: Sleeping more on weekends can counteract weekday sleep loss

Many people sleep in on weekends to make up for insufficient sleep during the week.

However, irregular sleep schedules can disrupt your circadian rhythm and lead to poor sleep quality over time.

Consistency is key to maintaining good sleep hygiene.

Myth: Exercising late at night doesn’t affect sleep

While exercise is generally beneficial for sleep, vigorous activity late at night can delay sleep onset for some people.

Light or moderate exercise earlier in the day is a better choice for promoting restful sleep.

Myth: Watching TV in bed helps you fall asleep

Many people use television as a way to wind down before bed.

However, screen time exposes you to blue light, which can suppress melatonin production and make it harder to fall asleep.

Creating a screen-free bedtime routine can significantly improve sleep quality.

Myth: More sleep is always better

While insufficient sleep is harmful, excessive sleep can also be linked to health problems such as depression, diabetes, and cardiovascular disease.

Aim for the recommended amount of sleep to strike a healthy balance.

Myth: Sleep needs are the same for everyone

Another common misunderstanding is that everyone requires the same amount of sleep.

Sleep needs vary based on factors such as age, genetics, and lifestyle.

Listen to your body and prioritise the amount of sleep that leaves you feeling rested and alert.

Myth: Waking up in the middle of the night means poor sleep

Waking up briefly during the night is a normal part of the sleep cycle and does not necessarily indicate poor sleep.

Most people experience short awakenings between sleep stages, which are usually forgotten by morning.

If you frequently wake up and struggle to fall back asleep, it may be worth evaluating your sleep environment or habits.

Conclusion

Understanding and addressing sleep myths is essential for improving your sleep health and overall well-being.

By debunking these misconceptions and adopting evidence-based practices, you can create better habits for restful and restorative sleep.

Remember, sleep is not a luxury but a necessity, and prioritising it is one of the best investments you can make for your health.

Adopting consistent routines, maintaining a healthy sleep environment, and staying informed about sleep science can help you achieve the quality rest your body needs.

This Simple Evening Ritual Erases Work Stress And Improves Sleep

Negative thoughts about verbal abuse or being judged can disrupt sleep.

Negative thoughts about verbal abuse or being judged can disrupt sleep.

A bad day can leave nasty, negative thoughts whirling through your mind, and these can interfere with sleep.

However, a little fun and relaxing activity after work — like a walk, yoga or listening to music — can help you get a better night’s sleep.

That is the result of a survey of 699 employees of the US Forest Service.

They reported how much rude behaviour they had encountered at work and their subsequent negative thoughts.

They were also asked about symptoms of insomnia.

The more rude behaviour they encountered at work, the worse they slept at night.

However, those able to detach themselves and recover from work in the evening slept better.

Dr Caitlin Demsky, the study’s first author, said:

“Incivility in the workplace takes a toll on sleep quality.

It does so in part by making people repeatedly think about their negative work experiences.

Those who can take mental breaks from this fare better and do not lose as much sleep as those who are less capable of letting go.”

Negative thoughts about work have also been linked to high blood pressure, fatigue and cardiovascular problems.

Dr Demsky said:

“Sleep quality is crucial because sleep plays a major role in how employees perform and behave at work.

In our fast-paced, competitive professional world, it is more important than ever that workers are in the best condition to succeed, and getting a good night’s sleep is key to that.”

Related

The study was published in the Journal of Occupational Health
Psychology (Demsky et al., 2018).

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The Common Sleep Pattern That Kills Attention And Creativity

Sleep pattern linked to better ideas, focus and planning.

Sleep pattern linked to better ideas, focus and planning.

For a boost to your attention and creativity, keep your sleep regular, research suggests.

Regular sleep patterns are linked to higher focus, better ideas and stronger forward planning.

People who skimp on sleep, then ‘catch-up’ with more sleep later suffer cognitive problems.

The study was carried out on students studying interior design.

Dr Michael Scullin, a study author, explained:

“When completing term projects, students restrict sleep, then rebound on sleep, then repeat.

Major projects which call for numerous tasks and deadlines — more so than for tests — seem to contribute to sleep variability.”

Dr Scullin explained that the detrimental effects of irregular sleep were clear in their cognition:

“The more variability they showed in their night-to-night sleep, the worse their cognition declined across the week.

[…]

Most students think they’re getting about four more hours of sleep each week than they actually are.”

Staying up late to complete projects is ingrained in the culture of interior design, as it is in other industries.

Dr Elise King, the study’s first author, said:

“Since the general public still doesn’t understand the profession of interior design, and mistakenly thinks we’re the same as decorators, there is a sense that you want to work harder and prove them wrong.

But recently, we’ve seen the consequences of that type of thinking: anxiety, depression and other mental health issues — and also the dangers of driving while sleep deprived.”

The study found students who kept more regular hours and habits had better ideas, focus and forward planning.

The pressures these students are under mirror the pressures in many different industries.

Dr King said:

“Projects are often lengthy, with final due dates looming weeks or months in the future.

The stress of juggling several projects, each with multiple deadlines, is likely to contribute to students’ tendency to cycle between several days of poor sleep leading up to a project due date, followed by a catch-up day with 10 or more sleep hours.”

The study was published in the Journal of Interior Design (King et al., 2017).

Medication Taken By 1 in 10 May Increase Dementia Risk 79%

Almost one-in-ten regularly take this medication that is repeatedly linked to increased dementia risk.

Almost one-in-ten regularly take this medication that is repeatedly linked to increased dementia risk.

Another study has found a link between taking sleeping medication and increased dementia risk.

Taking sleep medication was linked to a 79 percent increased risk of dementia among white people.

The link was not seen in Black people, however, and Dr Yue Leng, the study’s first author, is not sure of the reason:

“Differences may be attributed to socio-economic status.

Black participants who have access to sleep medications might be a select group with high socio-economic status and, thus, greater cognitive reserve, making them less susceptible to dementia.

It’s also possible that some sleep medications were associated with a higher risk of dementia than others.”

The study included around 3,000 older people, average age 74, almost half of whom were Black.

The results showed that white people were three times as likely to take sleep medication as Black people.

White people were twice as likely to use benzodiazepines, like Halcion, Dalmane and Restoril and 7 times as likely to use “Z-drugs,” such as Ambien.

It may be that the types of drugs that white people take puts them at higher risk of dementia.

Alternatives to medication

For sleep problems, other options than medication should be considered, said Dr Leng:

“The first step is to determine what kind of sleep issues patients are dealing with.

A sleep test may be required if sleep apnea is a possibility.

If insomnia is diagnosed, cognitive-behavioral therapy for insomnia (CBT-i) is the first-line treatment.

If medication is to be used, melatonin might be a safer option, but we need more evidence to understand its long-term impact on health.”

The most common signs of sleep apnea, which affects 30 percent of older people, include:

  • Loud snoring,
  • gasping for air during sleep,
  • breathing stopping for brief periods during the night,
  • morning headache,
  • and daytime sleepiness and irritability.

Sleep and dementia

Poor sleep is one of the common symptoms of dementia, so it may be that taking more sleep medications is a result rather than a cause of dementia.

However, other studies have controlled for this factor and still found a link between anti-anxiety and sleep medication and early death.

These find a dose-response effect: the more of the drugs people took, the higher their risk of death.

Many other studies have found a link between dementia and sleep.

People who sleep for too little or too long are at a higher risk of cognitive decline and dementia.

Indeed, people who sleep more than 9 hours a night have double the risk of developing dementia, one study found.

However, those who sleep for between 5.5 and 7.5 hours per night do not see declines in their cognitive health, even when suffering the early effects of Alzheimer’s disease.

Those sleeping longer also have lower brain volumes.

Also, getting less REM sleep — the phase in which we dream — is linked to dementia.

→ Read on: Dementia: 9 Warning Signs Everyone Should Know

The study was published in the Journal of Alzheimer’s Disease (Leng et al., 2023).

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