Have you ever heard someone say, “You can catch up on sleep over the weekend”? Or that “the more hours you sleep, the better”?
By Kath Wong | December 8th, 2025
These phrases sound comforting, but science tells a different story. In a world where busyness is celebrated and rest is often neglected, misinformation about sleep has quietly become one of the biggest threats to our well-being.
Quality sleep is as essential as food, water, and oxygen — yet millions of people struggle to get it right because of misleading advice and habits rooted in popular culture. Understanding what’s true (and what’s not) can help you reclaim your nights, restore your energy, and improve your overall health. Let’s debunk some of the most common sleep myths that could be sabotaging your rest.
1. “I Can Function Perfectly On 5 Hours Of Sleep”
This myth is widespread — especially among high achievers who equate short sleep with productivity. The truth? Only about 1% of the population has a genetic mutation that allows them to function well on less than 6 hours of sleep, according to research published in Science Translational Medicine (2019).
For everyone else, sleeping less than 7 hours per night increases the risk of:
· Cognitive decline and poor memory retention
· Weakened immune response
· Mood instability and irritability
· Long-term conditions like diabetes and heart disease
Your brain and body need time to recover and process daily information. Skipping that essential rest doesn’t make you stronger — it makes you slower, more forgetful, and more prone to illness.
If chronic sleep deprivation is affecting your mood or focus, wellness platforms such as Trambellir can connect you to specialized programs and therapies that help address underlying causes like stress, anxiety, or poor sleep hygiene.
2. “You Can Catch Up On Sleep Later”
Many people assume that missing sleep during the week can be balanced by sleeping longer on weekends. Unfortunately, the body’s sleep debt doesn’t work that way.
A study by the Journal of Sleep Research found that while “catch-up” sleep may slightly reduce fatigue, it doesn’t reverse metabolic disturbances or cognitive impairment caused by chronic deprivation. In fact, irregular sleep patterns can disrupt your circadian rhythm, leading to:
· Difficulty falling asleep on weekdays
· Hormonal imbalances
· Weight gain and low energy
Consistency is key. Going to bed and waking up at roughly the same time each day helps regulate your internal clock, promoting deeper and more restorative rest.
3. “Alcohol Helps You Sleep Better”
It’s easy to believe that a glass of wine before bed will help you relax — and technically, alcohol may make you fall asleep faster. However, research from Harvard Medical School shows that it disrupts REM sleep, the most restorative sleep stage associated with memory and emotional regulation.
What really happens after alcohol consumption:
· Fragmented sleep and frequent awakenings
· Increased snoring and sleep apnea symptoms
· Dehydration and early-morning fatigue
If you’re struggling to unwind naturally, consider gentle, non-pharmaceutical approaches such as mindfulness-based therapies or relaxation retreats — to help you restore healthy sleep patterns safely.
4. “More Sleep Is Always Better”
Too little sleep harms your body, but excessive sleep isn’t a sign of good health either. Regularly sleeping more than 9 or 10 hours may indicate underlying issues such as depression, thyroid disorders, or chronic fatigue syndrome.
A large-scale study in Sleep Health Journal (2020) found that both short and long sleep durations were linked to increased mortality risks. The key lies in balance — most adults need between 7 to 9 hours of uninterrupted sleep each night.
If you find yourself sleeping too much yet still feeling tired, it might be worth consulting a wellness or medical specialist to identify the cause. Getting professional insight ensures you’re treating the root of the problem — not just its symptoms.
5. “Napping During the Day Ruins Nighttime Sleep”
Not necessarily. Short naps (10 to 20 minutes) can actually improve alertness, memory, and mood — especially if you didn’t sleep well the night before. The issue arises when naps are too long or too late in the day, disrupting your natural sleep cycle.
Here’s how to nap smartly:
· Keep naps between 10 to 30 minutes
· Nap before 3 pm
· Create a quiet, comfortable environment
The National Sleep Foundation confirms that short naps can be part of a healthy sleep routine, as long as they’re consistent and not used to compensate for chronic sleep loss.
6. “Snoring Is Harmless”
Snoring is common — but it’s not always innocent. While mild, occasional snoring may result from nasal congestion or sleeping position, chronic loud snoring can be a sign of sleep apnea, a condition where breathing repeatedly stops during sleep.
Untreated sleep apnea can cause:
· Daytime fatigue and poor concentration
· High blood pressure and cardiovascular issues
· Increased risk of stroke
If you or a partner notice gasping, choking, or pauses in breathing during sleep, medical evaluation is crucial. Modern wellness services, such as those accessible through Trambellir, can help you find reputable clinics offering sleep studies and respiratory therapies to manage such conditions effectively.
7. “Watching TV Or Scrolling On Your Phone Helps You Relax”
It might feel comforting to unwind with your favorite show or social media scroll — but screens emit blue light, which suppresses melatonin, the hormone that signals your body to sleep.
According to the Sleep Foundation, blue light exposure before bed can delay sleep onset by up to 90 minutes and reduce sleep quality. The mental stimulation from watching or reading emotionally engaging content only adds to the problem.
Healthier alternatives include:
· Reading a physical book or listening to calming music
· Practicing deep breathing or meditation
· Setting a “digital sunset” — turning off devices 1 hour before bed
Creating a calming pre-sleep ritual can dramatically improve both the duration and quality of your rest.
8. “If You Can’t Sleep, Just Stay In Bed Until You Do”
Lying awake for hours only increases frustration and trains your brain to associate bed with wakefulness — the opposite of what you want.
Sleep experts from the American Academy of Sleep Medicine recommend getting up after 20 minutes of sleeplessness. Try doing something relaxing, like stretching or reading, until you feel sleepy again.
This technique, called stimulus control, helps retrain your body to link bed with rest, not anxiety. Over time, it promotes faster and more natural sleep onset.
Relearning How To Rest Well
Debunking sleep myths isn’t just about better nights — it’s about improving your overall quality of life. From sharper memory to stronger immunity and a more balanced mood, restorative sleep is the foundation of physical and mental well-being.
If you’ve been struggling with sleeplessness, fatigue, or irregular sleep cycles, exploring wellness options through trusted platforms like Trambellir can be a great place to start. Whether it’s holistic sleep retreats, stress-reduction therapies, or personalized consultations, small lifestyle changes — guided by expert support — can make a big difference.
FAQs
Q1. How many hours of sleep do adults really need?
Most adults require 7 to 9 hours of quality sleep per night for optimal health and cognitive function.
Q2. Does caffeine in the afternoon affect nighttime sleep?
Yes, caffeine can stay active in your system for up to 8 hours, delaying sleep onset and reducing deep sleep quality.
Q3. Are sleep trackers accurate?
Sleep trackers can show helpful patterns and trends but may not accurately measure sleep stages. Clinical sleep studies provide more precise results.
Q4. Can exercise before bed improve sleep?
Light stretching or yoga may help with relaxation, but vigorous exercise too close to bedtime can elevate body temperature and delay sleep.
Q5. What’s the best way to improve sleep naturally?
Maintain a consistent sleep schedule, limit caffeine and blue light exposure, create a calming nighttime routine, and consider stress-relief or wellness therapies.
