Buzz
We spend roughly a third of our lives asleep, which makes sleep quite the enigma. We have little recollection of the hours we spend in it, yet we spend much of our waking time sharing both truths and falsehoods about how to improve it. Here are 11 widespread misconceptions about sleep that need to be debunked once and for all.
Myth: If you can fall asleep anywhere, you’re a ‘great sleeper’
Falling asleep at any time isn't necessarily a sign of good health. If you're regularly getting quality sleep and following a routine that aligns with your circadian rhythms, you shouldn't feel drowsy every time the lights go down for a movie or during a calming yoga session. If you're drifting off during the day, it's a clear signal that you need to improve your nighttime sleep.
Myth: Everyone snores
Occasional light snoring? That's common, right? But if we’re talking about frequent, disruptive snoring that shakes the whole house, that’s a different story. According to the Sleep Foundation, it's worth consulting a doctor or sleep specialist if you snore more than three times a week, or if your snoring is unusually loud or includes gasping, choking, or snorting sounds. In such cases, it might indicate obstructive sleep apnea, particularly if you're also feeling excessively tired or sleepy during the day.
Myth: Drinking alcohol helps you sleep
A nightcap might make you feel drowsy, but there’s a downside: alcohol tends to interfere with your sleep. It reduces your REM sleep, and research shows that it can prevent your body from producing as much growth hormone as usual when you drink before bed. So even if you manage a full eight hours of sleep, it’s likely that you won't feel as rested as you would if you’d skipped the alcohol.
Myth: You can train your body to thrive on just five hours of sleep a night if you really set your mind to it
This is one of those myths that sleep-deprived people often tell themselves. Most adults require between seven and nine hours of sleep each night, though there is some individual variation—so there may be a few individuals who can manage with just five hours. But they would be the exception, and there’s no proof that people can force themselves to need less sleep. People who claim to regularly sleep less than the recommended amount are generally either lying, mistaken, or simply sleep-deprived.
Myth: Blue-light blocking glasses or screen filters make it acceptable to use devices before going to sleep
Looking at bright light right before going to bed can interfere with the part of your brain that signals it’s time to sleep, so a common piece of advice for improving your sleep quality is to turn off your screens. Blue light is one of the reasons screens are more disruptive compared to the light from a bedside lamp, but blue-light blocking glasses or filters don’t actually make using screens before bed okay; they only block a small amount of blue light.
Myth: Exercising in the evening makes it harder to fall asleep
You might have noticed that after a workout in the evening, getting to sleep can be a bit more difficult. But it’s not necessarily the workout itself that’s to blame. Exercise typically enhances the quality of your sleep. What could be affecting your sleep is the rest of your evening routine: Our bodies use our meal timings to determine when it’s time to rest, so that post-exercise meal or protein shake might actually be the reason you're struggling to get to bed at a decent hour.
Myth: Some people never experience dreams
On average, we experience four to six dreams each night, but we often forget them by morning. While REM sleep is the most recognized stage for dreaming, some dream-like brain activity occurs in all stages of sleep. Our brains are quite efficient at erasing these dreams, so unless you were awakened during a dream, it’s likely that you had multiple dreams and just don’t remember them.
Myth: Teens wouldn’t be so fatigued if they simply stopped staying up late
It's true that teens might stay up too late, but they’re in a phase of development where two things are happening at once: they need plenty of sleep, and their internal clocks naturally shift toward being night owls. The American Academy of Pediatrics has emphasized that simply allowing teens to sleep in and avoid early wake-ups helps them get better rest and benefits their mental and physical well-being more than just discouraging late nights.
Myth: Waking a sleepwalker is dangerous
Sleepwalking, by itself, is not inherently dangerous, and waking up a sleepwalker isn’t fatal or necessarily harmful. However, that doesn’t mean it’s always a good idea: sleepwalkers can be in a confused state of mind, making it difficult or nearly impossible to fully awaken them. If you do manage to wake them, they may be disoriented, embarrassed, or upset. If you can, it’s usually best to gently guide them back to bed.
Myth: You must get a full night’s sleep before a major event
Ideally, you’d get a restful night before a major event like a big test, race, or work presentation. However, if you’re feeling too excited or anxious to sleep, don’t stress. The good news is that a poor night’s sleep has only a minor impact on your physical and mental performance, and it might not even be noticeable if you’ve been well-rested in the days leading up to it.
Myth: You can stay awake while driving by...
What’s your go-to method for staying awake while driving late at night? Crank up the air conditioning? Turn up the tunes? Pop a peppermint candy?
Here’s the real answer: if you’re tired enough to be searching for tricks to stay awake, then you’re too tired to be driving. The Sleep Foundation advises, “If you’re feeling tired while driving, the best and safest thing to do is pull off the road and into a safe spot where you can take a 15-30 minute nap or simply stop for the night.” If you’re only slightly tired, try drinking a big cup of coffee and taking a power nap while it kicks in. Otherwise, it’s time to get some real sleep.
