Sleep is a cornerstone of overall health, as vital as nutrition and exercise. Yet, many of us are surprisingly uninformed about what truly happens while we sleep. This article addresses prevalent misconceptions about sleep, offering clarity and evidence-based insights to help you optimize your sleep habits.
A recent study highlighted the disconnect between perceived and actual sleep quality. Participants often misjudged how well they slept, with many incorrectly assessing their sleep depth and wakefulness during the night. This underscores the importance of understanding factual information about sleep rather than relying on subjective feelings.
Let’s debunk nine common sleep myths to improve your understanding and promote healthier sleep practices. By addressing these misconceptions, you can make informed decisions about your sleep and overall well-being. Here’s the truth about sleep!
Most people don’t get enough sleep
False.
While insomnia statistics vary, the claim that one-third of people don’t get enough sleep is misleading. This figure often refers to not meeting the recommended amount, typically eight hours, which isn’t a universal requirement. A study in Sleep Medicine Clinics suggests that only about 10% of adults suffer from an insomnia disorder, with another 20% experiencing occasional symptoms.
The sleep industry can perpetuate false impressions to promote products. By understanding the actual statistics, you can avoid unnecessary purchases and focus on genuine sleep solutions.
False impressions about human slumber have been cultivated by the sleep industry, tweaking the language in their favor and even cherry picking studies that in some cases they have funded, all to encourage sales of sleeping pills, better mattresses, and other products most people don’t need.
People need 8 or 9 hours of sleep
Largely untrue, very misleading.
The idea that everyone needs 8-9 hours is largely promoted by the sleep industry and often repeated without thorough examination. For most adults, 7 to 8 hours is sufficient, and individual needs vary. Some may function well on less, while young adults may require slightly more.
Sleeping significantly more than this might indicate underlying health issues. Research links excessive sleep to higher risks of heart disease, cognitive decline, and infections.
Now, it’s true that less than 7 hours for adults is linked to poorer health outcomes, but that’s an average that does not apply to every individual. Plus it’s notoriously difficult to establish cause-and-effect because most of the research involves surveys and other self-reporting.
While we’re on the subject: If you need 9 hours or more of sleep every night, and you’re beyond your mid-20s, there’s a reasonable chance you have an underlying health condition that needs addressing, or that your sleep tendencies indicate you’re apt to develop a health problem. Studies have indicated that people who sleep too much — typically defined as around 9 hours or more — are at higher risk for heart disease, cognitive decline and even more frequent infections.
You can do just fine in 6 hours or less
False for most people, and definitely a serious health risk.
Consistently sleeping less than 6 hours poses significant health risks. Research links this to numerous physical and mental health issues, including heart disease and dementia. A review of existing research found that adults sleeping less than 6 hours are 13% more likely to die prematurely compared to those sleeping 7-9 hours.
While individual effects vary, experts agree that regularly sleeping less than 7 hours is unhealthy for most people. Prioritize sufficient sleep to support overall well-being.
There’s considerable research linking this low level of sleep duration to countless physical and mental health conditions, from heart disease to dementia. This low level of sleep leaves people moodier, less productive, and less able to make good decisions. Put starkly, adults who sleep less than 6 hours a night are 13% more likely to die before their time, compared with those who sleep seven to nine hours, an overview of existing research found.
Naps are good for you. Naps are bad for you.
Both claims could be true or false.
Naps can be beneficial if you’re sleep-deprived. However, they can also indicate poor sleep habits. Addressing underlying sleep issues is preferable to relying on naps.
Some people are genetically predisposed to successful napping—brief and refreshing. Others experience grogginess upon waking. If you nap, keep it under 30 minutes and before mid-afternoon to avoid disrupting nighttime sleep.
If you’re unable for whatever reason to get sufficient sleep at night, a nap could be beneficial. However, naps can also be an indicator of poor sleep habits, and experts agree that addressing the underlying issues in order to sleep better at night is a much better solution than trying to nap your problem away.
REM sleep is the most important stage
Misleading.
While REM sleep is crucial for dreaming, emotional processing, and memory consolidation, deep sleep is equally, if not more, important. Deep sleep facilitates physical restoration, toxin removal, and cellular rejuvenation.
Deep sleep can be elusive, especially with alcohol consumption, stress, or lack of physical activity. Unlike REM, deep sleep is harder to measure without clinical tools. Feeling rested is a good indicator of sufficient deep sleep.
The rapid-eye movement (REM) stage of sleep is indeed very important. It’s when we dream, and when the mind works through emotions and consolidates memories and puts them into long-term storage, getting you mentally ready to tackle another day.
But the totally separate stage of deep sleep is equally important, if not more so. During deep sleep, also called the slow-wave stage, your brain is functioning at its lowest ebb, and body temperature and breathing rates are at their lowest. This is when the glymphatic system, the janitor of the physical brain, cleans out misfolded proteins and chemical toxins that build up during the day. Simultaneously, a chemical cleaning occurs throughout all the cells of your body, too, rejuvenating your muscles and all your organs.
Old people can’t sleep well
Totally false for most.
The assumption that older people inherently sleep poorly is incorrect. Surveys indicate that people 65 and older often get more sleep than other age groups. Sleep issues in seniors are usually due to underlying conditions, such as lack of physical activity, insufficient daylight exposure, chronic pain, or diseases.
Midlife is often the period of worst sleep due to job, family, and parental care pressures. If you’re an older adult with sleep problems, don’t assume it’s normal—explore good sleep habits or consult a physician.
Still, midlife is when people sleep worst, research has shown. And if you’re stuck in midlife, you probably know why, what with all the pressures of your job, kids, family and maybe even taking care of your parents.
Night owls cannot become morning people
False, but with a grain of truth.
While some night owls are genetically predisposed to later sleep schedules, it’s possible to shift bedtime earlier. Research shows that by changing habits like exercise, daylight exposure, and fixed sleep times, night owls can adjust their sleep window.
A study involving night owls shifting their bedtime earlier by two hours resulted in improved mood, reduced stress, and better cognitive and physical performance during morning hours.
Scientists recruited 22 night owls who’d been going to bed around 2:30 a.m., on average, and who usually woke up after 10 a.m. By changing a few habits — including exercise, exposure to more daylight and fixed wake-up times and bedtimes — the volunteers moved their sleep window ahead by 2 hours.
Sleeping pills can be useful
Dangerously false for most people.
Sleeping pills range from ineffective to risky, with side effects like next-day grogginess. Science shows they often don’t work as advertised. Side effects from sleeping pills increase risk of falls, dementia, and dangerous sleepwalking behaviors, they also can lead to earlier death.
If a physician prescribes sleeping pills, be aware that effectiveness may decrease over time. Consider side effects. Alternatives like improving sleep habits should be considered first.
Sleeping pills range from ineffective to risky to deadly, and one of their most common side effects — next-day grogginess — would be funny if it weren’t so serious. For the most part, they simply do not work as advertised, science has demonstrated.
Melatonin supplements are totally safe
Mostly true for adults — if used in moderation — but dangerously misleading for kids.
Melatonin supplements can be a temporary sleep aid for adults when used in moderation. However, pediatricians and sleep scientists advise against giving them to children due to unknown effects on developing brains.
Long-term use in adults lacks proper study and may have side effects. Also, many supplements don’t contain accurate amounts of melatonin and may include other harmful ingredients, as supplements are not FDA-regulated.
Long-term use is thought to be less effective and should be considered only in consultation with a physician or sleep expert. Melatonin should not be a go-to solution for chronic insomnia.
Conclusion
Focus on achieving better sleep by optimizing your time in bed. Establish a consistent wake-up time, spend time outdoors, increase physical activity, eat healthily, avoid alcohol, and manage stress. Cultivate better days to promote better nights, creating a positive cycle.
By understanding and addressing these sleep myths, you can take control of your sleep habits and improve your overall health. Make informed choices and prioritize sleep for a better quality of life.