5 Myths About Sleep (and what to do instead)

There are tons of beliefs about sleep that have been around forever. Some are actually helpful, like the old advice to “sleep on it,” which can give you a fresh perspective the next day. But others, like “I’ll sleep when I’m dead,” can be pretty harmful to our health.

In honor of April Fools’ Day, we’re looking at some common sleep myths and how we can reframe them in a way that actually supports better rest.

Myth #1: Everyone needs exactly 8 hours of sleep

Sleep needs are highly individualized, and not everyone needs exactly 8 hours. A consensus statement from the National Institutes of Health suggests that most adults need somewhere between 7 to 9 hours of sleep. Regularly getting less than 7 hours is associated with negative outcomes like heart disease, depression, a weakened immune system, impaired performance, and increased risk of

accidents.

Action step: If you have a few days where you don’t need to set an alarm, pay attention to how long you naturally sleep. The first couple of days might be longer if you’re catching up, but after that, your body will usually settle into what it actually needs.

Myth #2: If you’re tired, sleep in as late as possible on the weekend

It’s tempting to sleep in as long as you can after a rough week, but research shows that consistency matters just as much, if not more, than total sleep time. Big differences between weekday and weekend schedules can lead to social jet lag, which can cause fatigue, irritability, difficulty concentrating, and disrupted sleep.

Action step: If you’re not sleep deprived, try to wake up around the same time on weekends as you do during the week. If you are catching up, aim to sleep in no more than 1 to 2 hours later.

Myth #3: Alcohol before bed helps you sleep

Alcohol can have a sedative effect, which might make it feel like it’s helping you fall asleep faster, but it actually reduces sleep quality. Even a couple of drinks within a few hours of bedtime can delay REM sleep and lead to more fragmented sleep throughout the night.

Action step: If you choose to drink, try to stop at least 3 hours before bedtime. You can always switch to a mocktail or non-alcoholic option later in the evening.

Myth #4: If you wake up in the middle of the night, you have insomnia

Waking up during the night can feel stressful, especially when you start doing the mental math of how much sleep you have left. But brief awakenings are actually very normal. Research shows that adults can have tens, even over 40 awakenings per night, depending on age.

Action step: Most of these are so brief you won’t notice them. If you do wake up and stay awake for a bit, remind yourself that it’s normal. Keeping your stress and heart rate low can make it much easier to fall back asleep.

Myth #5: Snoring is harmless

Occasional light snoring isn’t usually a big deal, but loud, frequent snoring can be a sign of something more serious. One common cause is obstructive sleep apnea, where the airway becomes blocked during sleep, causing repeated awakenings and poor sleep quality. It’s more common than many people realize.

Action step: If you’re experiencing loud snoring, gasping during sleep, or significant daytime fatigue, it’s worth talking to your doctor or dentist about getting evaluated.

Final thoughts

Sleep myths can be sneaky because they often sound believable or are things we’ve heard for years. But when we start to question them and look at what the research actually says, we can make small shifts that have a big impact. Better sleep doesn’t usually come from doing something extreme, it comes from understanding what actually works and being consistent with it.