Last Updated on November 13, 2024 by Erin Blair
Sleep is a vital part of our wellbeing, yet many of us struggle to prioritise it. In this blog, we explore five common myths about sleep and offer insights on how you can support your sleep routine and overall wellness.
Myth: You Can Function Well on 5 Hours of Sleep
Reality: Most adults need between 7-9 hours of sleep per night to feel their best. While some people believe they can manage with just 5 hours, research suggests that long-term sleep deprivation may impact cognitive focus, mood, and physical vitality.
What You Can Do: Support your sleep by establishing a regular bedtime and creating a relaxing pre-sleep routine. Habits such as limiting caffeine and sugar intake, staying physically active, and adjusting your environment for comfort can contribute to better sleep quality.
Myth: Naps Can Make Up for Lost Sleep
Reality: While napping may help you feel more alert, it doesn’t fully compensate for the deep, restorative sleep typically achieved at night. In fact, long or late naps may make it harder to fall asleep at night, leading to disrupted sleep patterns.
What You Can Do: If you find naps helpful, aim for 20-30 minutes in the early afternoon. Avoid long naps or naps too close to bedtime, as they may interfere with your regular sleep schedule.
Myth: Alcohol Helps You Sleep
Reality: While alcohol may make you feel sleepy, it can reduce the quality of sleep. Alcohol may disrupt the sleep cycle, limiting REM (rapid eye movement) sleep, which plays a role in cognitive functioning and memory.
What You Can Do: To encourage restful sleep, avoid alcohol within a few hours of bedtime. Instead, try relaxing activities, such as breathwork or meditation, to help wind down after a busy day.
Myth: You Can Catch Up on Sleep Over the Weekend
Reality: Many people believe they can “make up” for lost sleep by sleeping in on weekends; however, this approach may not undo the effects of regular sleep deprivation. Oversleeping on weekends can also disrupt your body’s internal clock, making it harder to maintain a regular sleep schedule during the week.
What You Can Do: Consistency is key. Try to maintain a regular sleep routine, even on weekends, to support your body’s natural rhythm.
Myth: Lying in Bed Awake Is Still Restful
Reality: Staying in bed when you can’t sleep may actually increase stress around sleep, which can make it harder to drift off.
What You Can Do: If you’ve been awake for more than 20 minutes, consider getting out of bed to do a quiet, relaxing activity, such as reading, breathwork, or listening to calming music. Return to bed when you feel drowsy to reinforce a positive association between bed and sleep.
Good sleep hygiene, such as maintaining a regular schedule, creating a peaceful environment, and avoiding stimulants before bed, can help promote restful sleep. Small adjustments to your daily habits can make a difference over time.
To learn more about natural practices like yoga, meditation, and breathwork that may support relaxation and sleep, speak with our Wellness Experts today. Our team is here to support you with integrative care options to help you work toward your wellness goals.
