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From lie-ins to late-night TV, sleep myths are everywhere. We set the record straight on 8 common sleep myths with science-backed facts for better rest and healthier routines
Summary
1Why sleep myths persist
Despite advances in sleep science, myths continue to spread, fuelled by outdated research, cultural habits and the rapid fire of unverified advice…
2Common sleep myths debunked
Sleep is essential, but misleading advice can make it harder to get the rest you need. Let’s set the record straight on some of the most common…
3How to improve sleep quality
Understanding the truth about sleep is only half the battle – putting good sleep habits into practice is what can really make the difference…
When it comes to sleep, everyone has an opinion. Whether it’s advice passed down from family, viral social media trends or old wives’ tales, misinformation about sleep is everywhere. But what if some of the things you believe about rest are actually keeping you from getting the quality sleep you need?1
Let’s unravel some of the biggest sleep myths and replace them with evidence-based facts to help you rest better, feel more energised and improve your overall wellbeing.
Why sleep myths persist
Despite advances in sleep science, myths continue to spread – fuelled by outdated research, cultural habits and the rapid fire of unverified advice on social media.1 Some sleep myths have been passed down for generations, while others gain traction because they offer seemingly simple fixes to complex sleep issues.
Sleep science is constantly evolving, and as new discoveries emerge, old advice tends to linger long after experts have debunked it.1 Many people also rely on personal experience, assuming what works for them applies to everyone.
With so much conflicting information, you might end up adopting habits that actually disrupt rather than improve your sleep.
The good news is that while individual differences exist, science supports some universal principles for better rest.2
Understanding what’s fact and what’s fiction can help you take control of your sleep health and wake up feeling refreshed.
Common sleep myths debunked
Sleep is essential, but misleading advice can make it harder to get the rest you need. Let’s set the record straight on some of the most common sleep myths.
Myth 1: You can ‘catch up’ on sleep at the weekend
Fact: Sleeping in on weekends might seem like a quick fix for a sleep-deprived week, but it’s not that simple.
Large shifts in your sleep patterns can disrupt your body’s internal clock, making restful sleep harder to come by.3
Research shows that prolonged weekend catch-up sleep (more than two hours) can actually reduce wellbeing in those who’ve been sleep-deprived.4 Plus, shifting your wake-up time by several hours could trigger ‘social jet lag’ – a phenomenon that mimics the symptoms of travel-related jet lag, leaving you groggy and struggling to adjust back to weekday schedules.4
Instead of oversleeping excessively, try limiting weekend sleep-ins to no more than 1–2 extra hours and maintaining a consistent bedtime.4,5
Myth 2: The more sleep, the better
Fact: Too little sleep is harmful, but oversleeping isn’t the answer. Regularly sleeping more than nine hours per night may increase your risk of heart disease, diabetes and cognitive decline.6-8
While the occasional lie-in won’t hurt, making a habit of excessive sleep can have unintended consequences. The sweet spot? For most adults, 7–9 hours of sleep overnight is ideal.9
However, this does vary, and it’s sometimes appropriate for people to get less than seven hours and more than nine hours.9
Myth 3: Watching TV in bed helps you relax
Fact: While watching your favourite series in the evenings might feel like a way to unwind, screens emit blue light that suppresses melatonin production, making it harder to fall asleep.10 Even dimming the brightness on your devices or using blue light filters may not be enough to prevent disruptions to your sleep cycle.11
Many people also use TV as background noise to help them drift off, but combining bright screens and engaging content can actually have the opposite effect. The brain remains alert, processing the storyline and dialogue, making it harder to fully relax.1,12
Instead, consider using white noise or calming music if you need sound to fall asleep.13
Myth 4: Snoring is harmless
Fact: Occasional snoring is common, but persistent loud snoring could be a sign of obstructive sleep apnoea (OSA), a condition that disrupts breathing during sleep.14
Without treatment, sleep apnoea could lead to daytime fatigue, cardiovascular problems and an increased risk of high blood pressure and stroke.15
Simple lifestyle changes, such as sleeping on your side or propping up your head, can help reduce snoring.16 But if you or a partner notice frequent snoring accompanied by gasping or pauses in breathing, it’s worth getting advice from a healthcare professional.15
Myth 5: Alcohol helps you sleep better
Fact: While alcohol might make you drowsy, it disrupts your sleep cycle, leading to more fragmented and less restorative sleep.17 It can also worsen snoring and increase the risk of sleep apnoea.1
Alcohol reduces rapid eye movement (REM) sleep, which is essential for cognitive function and memory processing.18 So, even though it may help you fall asleep faster, your sleep quality will likely suffer, resulting in grogginess the next day.
If you enjoy an evening drink, try swapping alcohol for a caffeine-free herbal tea, which can promote relaxation without interfering with your sleep cycle.19
Myth 6: Exercising at night ruins sleep
Fact: While intense workouts too close to bedtime might be stimulating, moderate evening exercise may improve sleep quality.20,21
Studies suggest that resistance training and yoga before bed may help with relaxation and deeper sleep.22,23
The key is timing – aim to finish workouts at least an hour before bed to allow your body temperature and heart rate to settle.20
Myth 7: Hitting snooze gives you extra rest
Fact: Those extra nine minutes in bed might feel great, but when you hit snooze, you enter a new sleep cycle that gets abruptly cut off by the next alarm. This can lead to sleep inertia – that groggy, sluggish feeling that can linger for hours.24
A better approach? Set your alarm for the latest possible time and get up as soon as it goes off to start your day feeling more refreshed.
Myth 8: Naps are bad for you
Fact: Napping gets a bad reputation, but short naps can help with alertness, memory and mood. The secret is to time them correctly. A quick 10–30 minute nap can provide a midday refresh without making you groggy, while longer naps (over 90 minutes) let you complete a full sleep cycle.25,26
But beware – napping too late in the day or for too long can interfere with your nighttime sleep.27
If you struggle with falling asleep at night, try limiting naps to earlier in the afternoon and keeping them brief. When used wisely, naps can be a game-changer for energy levels and focus.25
How to improve sleep quality
Understanding the truth about sleep is only half the battle – putting good sleep habits into practice is what can really make the difference. Here are some strategies to help improve your sleep quality:13
- stick to a schedule: going to bed and waking up at the same time every day helps regulate your body’s internal clock
- create a bedtime routine: wind down with calming activities like reading, stretching or deep breathing
- limit blue light exposure: avoid screens for at least an hour before bed
- optimise your sleep environment: keep your bedroom cool, dark and quiet for the best sleep conditions
- watch your caffeine intake: since caffeine can stay in your system for hours, try to cut back in the afternoon to avoid sleep disruptions
- get some daylight: exposure to natural light during the day helps regulate melatonin production
- exercise regularly: light activities, such as walking, can promote better sleep quality
The final say
Identifying sleep myths and facts can help transform the way you sleep. Realising that you can’t ‘catch up’ on lost sleep and recognising how alcohol disrupts rest empowers you to make better choices for your health.4,17
Making small changes to your routine can help you wake up feeling refreshed and ready to take on the day.13 Sleep isn’t just about closing your eyes – it’s about creating habits that set you up for long-term health and wellbeing.
If you’re struggling with persistent sleep issues, don’t hesitate to seek advice from a healthcare professional.
Disclaimer - This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
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