Last Updated on October 21, 2024 by Matt
Sleep is one of the most essential aspects of our health, yet it’s also one of the things many of us don’t prioritise in our daily lives.
In this blog, we take a look at five common myths about sleep and offer insights into how you can improve your sleep quality for better long-term health and well-being.
- Myth: You can function well on 5 hours of sleep
Reality: Most adults need between 7-9 hours of sleep per night to function at their best. While some people believe they will be ok with just 5 hours, research shows that long-term sleep deprivation can impact your cognitive performance, mood, and physical health. Chronic sleep issues may increase the risk of heart disease, diabetes, and even memory loss.
What you can do: Prioritise getting enough sleep by establishing a regular bedtime and creating a relaxing pre-sleep routine. If you’re struggling with sleep, consider whether your habits (excess coffee and sugar intake), lack of physical activity or environment (too hot or too cold) may be contributing to the issue.
- Myth: Naps can make up for lost sleep
Reality: While napping may help boost alertness and improve mood, it doesn’t fully compensate for a lack of deep, restorative sleep that you would normally get at nighttime. Napping too much during the day can also disrupt your ability to fall asleep at night, creating a cycle of poor sleep quality.
What you can do: If you need a nap, aim for 20-30 minutes in the early afternoon. Avoid long naps or napping too late in the day, which can interfere with your nighttime sleep schedule.
- Myth: Alcohol helps you sleep
Reality: While alcohol might make you feel drowsy and help you fall asleep faster, it can disrupt the quality of your sleep. Alcohol interferes with your sleep cycle, reducing the amount of REM (rapid eye movement) sleep, which is essential for cognitive functioning and memory consolidation.
What you can do: To promote better sleep, avoid alcohol within a few hours of bedtime. Instead, opt for relaxing activities like breathwork, meditation, yoga after work or a busy day to wind down.
- Myth: You can catch up on sleep over the weekend
Reality: Many people believe that they can “make up” for lost sleep by sleeping in on the weekends; however this approach doesn’t restore the damage done by chronic sleep deprivation. Oversleeping on weekends can also throw off your body’s internal clock, making it harder to fall asleep and wake up during the week.
What you can do: Consistency is the key to good sleep. Try to maintain a regular sleep schedule, even on weekends, to keep your circadian rhythm in balance.
- Myth: Lying in bed awake is still restful
Reality: Staying in bed when you can’t sleep can actually make insomnia worse. Lying awake may increase stress and worry about not being able to sleep, which makes it even harder to fall asleep.
What you can do: If you’ve been awake for more than 20 minutes, get out of bed and do a quiet, relaxing activity, like reading, meditation, breathwork or listening to calming music. Return to bed when you feel drowsy. This helps your brain associate your bed with sleep rather than frustration.
Good sleep hygiene, such as sticking to a regular sleep schedule, creating a peaceful environment, and avoiding stimulants (including technology) before bed, is the foundation of a good night’s rest. By making small adjustments to your routine, you can enjoy better sleep and the health benefits that come with it.
