Misinformation about sleep is widespread, and it’s impacting our health. A recent study in Sleep Health identified seven harmful sleep myths and assessed their accuracy using a panel of sleep medicine experts. The findings reveal that many popular beliefs about sleep are not only false but also detrimental to well-being.
The Most Damaging Sleep Myths
-
“Many adults only need 5 hours of sleep or less.” This is perhaps the most dangerous misconception. While some individuals claim to function on minimal sleep, science demonstrates that most adults require at least 7-9 hours nightly for optimal performance. Chronic sleep deprivation increases the risk of heart disease, weakens the immune system, worsens mood disorders, and impairs metabolic function. The rare “short sleep gene” affects less than 1% of the population; for everyone else, consistently sleeping less than 7 hours is a fast track to burnout.
-
“Your body can adapt to less sleep over time.” This myth creates a false sense of progress. Even if you stop feeling tired after weeks of short sleep, studies show that cognitive function (reaction time, memory, focus) continues to deteriorate. Prolonged sleep debt also disrupts hormone balance, raising cortisol while reducing growth hormone and testosterone – essential for recovery and repair.
-
“Being able to fall asleep anytime, anywhere means you’re a good sleeper.” Rapidly falling asleep in any situation is usually a sign of severe sleep deprivation or an underlying disorder like sleep apnea or narcolepsy. The body does not stay awake when it should be resting.
-
“It doesn’t matter what time you go to bed.” Bedtime does matter. The body operates on a 24-hour circadian rhythm, and consistently going to bed late can disrupt this cycle, reducing sleep quality. Irregular or delayed bedtimes lead to less restorative deep sleep, fragmented rest, mood issues, and increased diabetes risk.
-
“Alcohol before bed helps you sleep.” Alcohol may induce drowsiness initially, but it suppresses REM sleep (critical for memory and emotional regulation), causes sleep fragmentation, and worsens snoring/sleep apnea. Over time, alcohol dependency for sleep can leave you less rested than before.
-
“A sound sleeper never moves at night.” Movement during sleep is normal. People of all ages shift positions and experience brief arousals. Unless movements are frequent and disruptive (like in restless legs syndrome), they’re not a cause for concern. A little tossing and turning is part of healthy sleep physiology.
-
“If you wake up in the middle of the night, it’s best to just stay in bed.” Lying awake for prolonged periods can create a negative association between your bed and sleeplessness, worsening insomnia. Sleep specialists recommend stimulus control therapy: get out of bed if you can’t fall asleep within 20 minutes, do something calming in dim light, and return to bed only when drowsy. This trains your brain to associate bed with sleep.
Practical Steps for Better Sleep
The study emphasizes that sleep shortcuts have real health costs. To improve your sleep, prioritize 7-9 hours nightly, stick to a consistent schedule, create a sleep-friendly environment (cool, dark, quiet, screen-free), and consider adding a magnesium supplement to your routine.
The Bottom Line: Quality sleep is essential for physical and mental health. Debunking these myths and adopting evidence-based practices is an investment in your overall well-being.
