{"id":7003,"date":"2025-04-14T18:11:20","date_gmt":"2025-04-14T18:11:20","guid":{"rendered":"https:\/\/bettersleep.org\/?p=7003"},"modified":"2025-04-22T09:38:34","modified_gmt":"2025-04-22T09:38:34","slug":"busting-9-common-sleep-myths-what-science-says-about-sleep","status":"publish","type":"post","link":"https:\/\/bettersleep.org\/blog\/busting-9-common-sleep-myths-what-science-says-about-sleep\/","title":{"rendered":"Busting 9 Common Sleep Myths: What Science Says About Sleep"},"content":{"rendered":"<h1><span style=\"font-weight: 400;\">Busting 9 Common Sleep Myths: What Science Says About Sleep<\/span><\/h1>\n<p><span style=\"font-weight: 400;\">Plus, what do you do if you fall victim to the tall tales?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The sleep landscape is full of myths that can obscure our understanding of an essential component of our health and well-being. They run the gamut from how to make up for lost sleep or sleeping too much to the temperature of your bedroom and eating spiders (yikes!)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this blog, we\u2019ll delve into some of the most prevalent sleep myths and examine the scientific evidence behind them. This knowledge will empower you to dispel misconceptions and foster healthier sleep habits, giving you a deeper understanding of the truths about sleep and its importance in your daily life!<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Myth #1: Weekends are for Catching Up on Sleep<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">According to a <\/span><a href=\"https:\/\/bettersleep.org\/better-sleep\/sleep-myths\/\"><span style=\"font-weight: 400;\">Better Sleep Council survey<\/span><\/a><span style=\"font-weight: 400;\">, 43% of American adults think they can catch up on lost sleep over the weekend. This popular belief is, in fact, false. Getting less sleep during the week means you could be sleep deprived, a condition that adds to your <\/span><a href=\"https:\/\/bettersleep.org\/blog\/can-you-catch-up-on-lost-sleep\/\"><span style=\"font-weight: 400;\">sleep debt<\/span><\/a><span style=\"font-weight: 400;\">. As hard as you try, you can&#8217;t repay sleep debt by snoozing more on the weekend.<\/span><\/p>\n<p><a href=\"https:\/\/www.nichd.nih.gov\/health\/topics\/sleep\/conditioninfo\/sleep-myths\"><span style=\"font-weight: 400;\">Sleep deprivation<\/span><\/a><span style=\"font-weight: 400;\"> can cause health problems such as obesity or high blood pressure, cognitive deficits like mood disorders or memory loss, and decreased work or school performance. Trying to catch up on sleep during the weekend can help you overcome short-term drowsiness, but it doesn\u2019t erase the damage caused by sleep deprivation. Instead of sleeping extra on the weekend, try these <\/span><a href=\"https:\/\/www.health.harvard.edu\/blog\/weekend-catch-up-sleep-wont-fix-the-effects-of-sleep-deprivation-on-your-waistline-2019092417861\"><span style=\"font-weight: 400;\">tips<\/span><\/a><span style=\"font-weight: 400;\"> to reduce your chances of becoming sleep deprived:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your bedtime and wake-up time consistent all week.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take short 15 to 20-minute naps in the late morning or afternoon.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Record your sleep patterns in a journal, like a diet or exercise tracker.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reframe your relationship with sleep to make it a priority.<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-weight: 400;\">Myth #2: The More Sleep the Better<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Do you get notifications about your sleep duration on your <\/span><a href=\"https:\/\/bettersleep.org\/blog\/sleep-tracker-showdown-fitbit-vs-apple-watch-vs-garmin\/\"><span style=\"font-weight: 400;\">smartwatch<\/span><\/a><span style=\"font-weight: 400;\"> when you wake up? <\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/adult-health\/expert-answers\/how-many-hours-of-sleep-are-enough\/faq-20057898\"><span style=\"font-weight: 400;\">Research<\/span><\/a><span style=\"font-weight: 400;\"> shows that adults need seven to nine hours of sleep each night. The handy feature on your watch can record the total amount of time you spend in each of the five <\/span><a href=\"https:\/\/bettersleep.org\/sleep-extras\/stages-of-sleep\/\"><span style=\"font-weight: 400;\">stages<\/span><\/a><span style=\"font-weight: 400;\"> of your sleep cycle so you can better understand how you sleep:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stage 1: Easy to awaken; Common to feel like you\u2019re falling if you wake up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stage 2: Light sleep; Heart rate slows and body temperature decreases.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stages 3 and 4: Deep sleep stages; REM can occur; Being awakened can lead to disorientation.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stage 5: Dreaming and REM; Eye movement, increased respiration rate, and brain activity occur.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Waking up too often during the night can disrupt your sleep stages and reduce the time you spend in deep or REM sleep. These sleep cycles are crucial for <\/span><a href=\"https:\/\/bettersleep.org\/blog\/sleep-quality-signs-of-poor-sleep-and-tips-for-improvement\/\"><span style=\"font-weight: 400;\">sleep quality<\/span><\/a><span style=\"font-weight: 400;\">, which is uninterrupted, refreshing rest that rejuvenates you. Good quality sleep is essential for your overall health and well-being, so it&#8217;s important to prioritize it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Oversleeping is no better. If you sleep too much, you risk being in a constant state of grogginess. Constant <\/span><a href=\"https:\/\/www.piedmont.org\/living-real-change\/too-much-sleep-underlying-health-condition\"><span style=\"font-weight: 400;\">oversleeping<\/span><\/a><span style=\"font-weight: 400;\"> can also be a sign of health problems, including:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sleep apnea<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Anemia<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hypothyroidism<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Diabetes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Heart disease<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-weight: 400;\">Myth #3: It\u2019s Good to be Able to Fall Asleep Anytime, Anywhere<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Nodding off as soon as your head hits the pillow, snoozing during a movie, or frequently sleeping on public transportation might seem like a good thing, but it\u2019s not. <\/span><a href=\"https:\/\/www.npr.org\/2024\/01\/09\/1196978496\/debunking-popular-myths-about-sleep\"><span style=\"font-weight: 400;\">Sleep scientist and assistant professor Rebecca Robbins<\/span><\/a><span style=\"font-weight: 400;\"> of Medicine at Harvard Medical School says that it takes a healthy, well-rested person about 15 to 20 minutes to fall asleep. Falling asleep as soon as the opportunity arises can indicate sleep deprivation and increase your sleep debt.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sleepiness occurs when adenosine levels build up in your brain throughout the day. If you\u2019re sleep deprived, your body and brain might try to pay off sleep debt during the day, reducing adenosine levels that help you get to sleep at night. Good sleep quality lowers adenosine at night, so you wake up feeling refreshed. To better <\/span><a href=\"https:\/\/medicine.yale.edu\/internal-medicine\/pulmonary\/news\/national-sleep-week\/good-sleep-recipe\"><span style=\"font-weight: 400;\">regulate your adenosine level<\/span><\/a><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exercise in the morning or afternoon<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid long daytime naps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid caffeine at least two hours before bedtime<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-weight: 400;\">Myth #4: You Need Less Sleep as You Age<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Does an older person in your life frequently take an afternoon nap? They\u2019re likely making up for sleep lost during the night. The amount of sleep you need as you age doesn\u2019t change, but your <\/span><a href=\"https:\/\/www.nichd.nih.gov\/health\/topics\/sleep\/conditioninfo\/sleep-myths\"><span style=\"font-weight: 400;\">sleep patterns<\/span><\/a><span style=\"font-weight: 400;\"> can. Older adults might wake up more frequently at night to use the bathroom or take medications that affect sleep. Short naps can help make up for the sleep lost during the night.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A study published by the <\/span><a href=\"https:\/\/agsjournals.onlinelibrary.wiley.com\/doi\/full\/10.1111\/jgs.14368\"><span style=\"font-weight: 400;\">Journal of American Geriatrics Society<\/span><\/a><span style=\"font-weight: 400;\"> found that nearly 60% of adults over age 65 reported napping after lunch for about one hour. From the data collected, scientists determined that a 30 to 90-minute nap, which falls within the &#8216;golden&#8217; timeframe, is ideal for a quick snooze. Participants who napped within this timeframe had better word recall, a sign of good memory, and were better at figure drawing, a sign of good cognition.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Researchers also determined that napping for longer than 90 minutes, or what type called \u201ca second sleep,\u201d signals poor nighttime sleep quality, which can lead to cognitive problems.<\/span><\/p>\n<h4><a href=\"https:\/\/bettersleep.org\/research\/survey-american-couples-have-trouble-in-bed\/\"><span style=\"font-weight: 400;\">SURVEY:<\/span><\/a><span style=\"font-weight: 400;\"> 43% of U.S. Adults Say the Temperature in the Bedroom Causes Poor Sleep.<\/span><\/h4>\n<h2><span style=\"font-weight: 400;\">Myth #5: Your Bedroom Temperature Should be Warm\u00a0<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Don\u2019t sweat it if you prefer a cool bedroom at night! Keeping your <\/span><a href=\"https:\/\/bettersleep.org\/blog\/sleep-temperature-optimization\/\"><span style=\"font-weight: 400;\">bedroom thermostat<\/span><\/a><span style=\"font-weight: 400;\"> set the same day and night is not conducive to good sleep. Your body temperature drops as your bedtime approaches, and a bedroom that is too warm can keep you from falling and staying asleep.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Instead, research published in <\/span><a href=\"https:\/\/academic.oup.com\/sleep\/article\/43\/Supplement_1\/A464\/5847198\"><span style=\"font-weight: 400;\">Sleep by Oxford Academic<\/span><\/a><span style=\"font-weight: 400;\"> shows that the ideal bedroom temperature is between 65 and 70\u00b0F. A temperature <\/span><a href=\"https:\/\/bettersleep.org\/blog\/sleep-temperature-optimization\/\"><span style=\"font-weight: 400;\">1\u00b0F higher<\/span><\/a><span style=\"font-weight: 400;\"> can decrease sleep efficiency, increase sleep duration, and make it more challenging to wake up in the morning.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How do you find the right temperature? It can take a little trial and error. Start with your bedroom temperature around 65\u00b0F. Adjust it higher by 1\u00b0F each night until you find a comfortable setting for your sleep preference. Be sure to include your partner in the experiment if you sleep in the same bed!<\/span><\/p>\n<h4><a href=\"https:\/\/bettersleep.org\/research\/survey-american-couples-have-trouble-in-bed\/\"><span style=\"font-weight: 400;\">SURVEY:<\/span><\/a><span style=\"font-weight: 400;\"> 40% of U.S. Adults Say Their Partner\u2019s Snoring Causes Poor Sleep.<\/span><\/h4>\n<h2><span style=\"font-weight: 400;\">Myth #6: Snoring is Not a Problem<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Does your partner\u2019s snoring keep you up at night? Although occasional snoring is harmless, very loud or frequent snoring can be a sign of a serious medical condition\u2014sleep apnea.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">People with sleep apnea stop breathing for a few seconds\u2014or minutes\u2014as they sleep, and <\/span><a href=\"https:\/\/www.nichd.nih.gov\/health\/topics\/sleep\/conditioninfo\/sleep-myths\"><span style=\"font-weight: 400;\">breathing pauses<\/span><\/a><span style=\"font-weight: 400;\"> can occur several times per hour. Each pause disrupts the sleep cycle and can cause you to wake up or remain in sleep stages one or two instead of reaching deep or REM sleep.\u00a0 Excessive daytime tiredness can be a sign of sleep apnea, and over time the condition can lead to an increased risk for high blood pressure, stroke, and diabetes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Be sure to consult a doctor if you suspect that someone in your family has sleep apnea.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Try these tips if a physician or sleep specialist determines that snoring is not due to sleep apnea:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use a humidifier in the bedroom<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a hot, steamy shower before bed<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lubricate your nasal passages with sesame oil or ghee (clarified butter)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sleep on your side\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drink peppermint, chamomile, or turmeric tea before bedtime<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-weight: 400;\">Myth #7: You Should Always Go to Bed When You Feel Tired<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This myth is less about napping and more about feeling tired a lot of the time. Excessive tiredness can occur when your body\u2019s <\/span><a href=\"https:\/\/bettersleep.org\/blog\/about-a-day-circadian-rhythm-and-sleep\/\"><span style=\"font-weight: 400;\">circadian rhythm<\/span><\/a><span style=\"font-weight: 400;\">\u2014your body&#8217;s 24-hour cycle that controls sleep and normal body processes\u2014is interrupted. Disturbances in circadian rhythm are commonly caused by going to bed and waking up at irregular times.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can regulate your circadian rhythm by establishing a <\/span><a href=\"https:\/\/bettersleep.org\/uncategorized\/establishing-a-bedtime-routine\/\"><span style=\"font-weight: 400;\">bedtime routine<\/span><\/a><span style=\"font-weight: 400;\"> for your family. Consistency is key because it helps ensure you can fall asleep easier, get enough sleep, and wake up refreshed in the morning.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To create a bedtime routine, start by determining what time each family member needs to wake up. For example, if your teenager requires <\/span><a href=\"https:\/\/health.clevelandclinic.org\/recommended-amount-of-sleep-for-children\"><span style=\"font-weight: 400;\">8 to 10 hours of sleep<\/span><\/a><span style=\"font-weight: 400;\"> and needs to get up at 6:30 a.m., set their bedtime between 8:30 p.m. and 10:30 p.m.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Next, add 30 minutes to an hour for relaxing, <\/span><a href=\"https:\/\/bettersleep.org\/blog\/sleep-and-technology-how-it-affects-sleep-quality\/\"><span style=\"font-weight: 400;\">screen-free activities<\/span><\/a><span style=\"font-weight: 400;\"> to help them wind down and get ready for bed. Some suggestions for bedtime activities include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gentle stretching or yoga<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Guided meditation<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Deep breathing exercises<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Family games<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Journaling<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Listening to relaxing music<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prepping for the next day<\/span><\/li>\n<\/ul>\n<h4><a href=\"https:\/\/bettersleep.org\/research\/survey-american-couples-have-trouble-in-bed\/\"><span style=\"font-weight: 400;\">SURVEY:<\/span><\/a><span style=\"font-weight: 400;\"> 28% of U.S. Adults Say Mattress Quality, Age, and\/or Firmness Causes Poor Sleep.<\/span><\/h4>\n<h2><span style=\"font-weight: 400;\">Myth #8: Your Mattress Needs Replaced Every 10 Years<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">An astonishing <\/span><a href=\"https:\/\/bettersleep.org\/better-sleep\/sleep-myths\/\"><span style=\"font-weight: 400;\">66% of American adults<\/span><\/a><span style=\"font-weight: 400;\"> believe this myth is true. In reality, you should evaluate your mattress every seven years to determine if it should be replaced. Consider these signs that it\u2019s time for a new mattress:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Waking up stiff, numb, achy, or in pain.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sleeping better somewhere other than your bed.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Visible signs like holes, tears, stains, or damage.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Frequent daytime tiredness.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">When you <\/span><a href=\"https:\/\/bettersleep.org\/mattress-education\/replacing-a-mattress\/\"><span style=\"font-weight: 400;\">replace a mattress<\/span><\/a><span style=\"font-weight: 400;\">, be sure to replace the box springs, too. Some brands won\u2019t cover a mattress if it isn\u2019t placed on top of a new box spring.<\/span><\/p>\n<h4><a href=\"https:\/\/www.betterbedquiz.org\/\"><span style=\"font-weight: 400;\">Take the Better Bed Quizzz to Find Your Mattress Type!<\/span><\/a><\/h4>\n<h2><span style=\"font-weight: 400;\">Myth #9: You Eat Spiders in Your Sleep<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">We\u2019ll add this last one just for fun! No, you don\u2019t <\/span><a href=\"https:\/\/www.sleepfoundation.org\/how-sleep-works\/myths-and-facts-about-sleep\"><span style=\"font-weight: 400;\">eat a certain number of spiders<\/span><\/a><span style=\"font-weight: 400;\"> yearly while sleeping! Scientifically, no evidence of this phenomenon exists, and it\u2019s unlikely that it would actually happen because spiders typically scurry away from humans. More than likely, the myth about eating spiders is because 2.7 to 11% of people suffer from arachnophobia\u2014the fear of spiders.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Sleep Myths Debunked!<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Understanding the truth about sleep is essential for cultivating robust sleep habits and enhancing our overall well-being. By confidently debunking common myths, we empower ourselves to prioritize sleep and acknowledge the critical role quality rest plays in our health. Emphasizing consistent sleep schedules, recognizing individual sleep needs, and adopting a healthy lifestyle are pivotal in achieving the restorative sleep our bodies crave.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As we navigate the complexities of our sleep patterns with science as our guide, we can make informed decisions that dramatically improve both our nightly rest and our physical and mental health. Prioritizing sleep isn&#8217;t just a personal choice; it&#8217;s a fundamental pillar of leading a productive and vibrant life. Let&#8217;s embrace these facts and elevate our relationship with sleep, setting the stage for a healthier, more dynamic future!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Busting 9 Common Sleep Myths: What Science Says About Sleep Plus, what do you do if you fall victim to the tall tales? The sleep landscape is full of myths that can obscure our understanding of an essential component of our health and well-being. They run the gamut from how to make up for lost [&hellip;]<\/p>\n","protected":false},"author":15,"featured_media":7005,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[25],"tags":[],"class_list":["post-7003","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Busting 9 Common Sleep Myths: What Science Says About Sleep<\/title>\n<meta name=\"description\" content=\"Think you know sleep? Think again. Discover the truth behind 9 common sleep myths and what science really says. 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