The Five Biggest Sleep Myths Holding You Back From Restful Nights

Jun 26

If you’ve ever Googled “how to sleep better,” you’ve probably come across all sorts of advice – some helpful, some… not so much. With so many sleep myths floating around, it’s easy to end up following habits that actually make things worse.

Let’s clear up the confusion! Here are five of the biggest sleep myths – and what you should do instead.

1. “You Need 8 Hours of Sleep Every Night”

Wouldn’t it be nice if we all got a perfect 8 hours of sleep every night? The truth is, sleep needs vary from person to person. Some people feel great on 6.5 to 7 hours, while others need closer to 9.

✅ What to do instead: Focus on how you feel rather than chasing a magic number. If you wake up refreshed and function well during the day, you’re probably getting enough sleep – even if it’s not exactly 8 hours.

2. “You Can Catch Up on Sleep at the Weekend”

Had a few rough nights? Tempted to sleep in on Saturday to make up for it? Unfortunately, it doesn’t quite work like that. Sleeping in can actually mess up your body clock, making it harder to fall asleep on Sunday night – starting the whole cycle again.

✅ What to do instead: Stick to a consistent sleep schedule, even on weekends. If you’re extra tired, an early night or a short power nap (20-30 mins) is a better fix than a long lie-in.

3. “A Nightcap Helps You Sleep”

A glass of wine might make you feel drowsy, but alcohol disrupts deep sleep, causing more night waking and lighter sleep overall. It can also worsen night sweats and anxiety, especially in perimenopause.

✅ What to do instead: If you like an evening drink, have it earlier in the evening so your body has time to process it before bed. Better yet, swap it for a herbal tea or magnesium-rich cacao drink to support relaxation.

4. “Lying in Bed Awake Will Help You Fall Asleep”

We’ve all been there – staring at the ceiling, hoping sleep will come if we just stay put. But staying in bed awake for too long trains your brain to associate your bed with wakefulness rather than sleep.

✅ What to do instead: If you’re awake for more than 20 minutes, get up and do something calming (reading, journalling, gentle stretching) in dim lighting. Then head back to bed when you start feeling drowsy.

5. “More Sleep Is Always Better”

Yes, sleep is essential – but too much sleep can leave you feeling groggy and sluggish. Oversleeping can also throw off your body clock, making it harder to fall asleep the next night.

✅ What to do instead: Find your ideal sleep window and stick to it. If you’re feeling tired all the time, focus on sleep quality rather than just quantity – and check for other factors like stress, diet, or movement levels.

The Takeaway

Not everything you hear about sleep is true – and following bad advice can make things harder, not easier. Instead of chasing perfect sleep, focus on realistic habits that actually support your body’s natural rhythms.

Sleep well,