7 Sleep Myths That Are Keeping You Awake (And What Actually Works)
You've probably heard plenty of advice about sleep over the years. Drink warm milk. Never wake a sleepwalker. You can catch up on the weekend.
But with the CDC now calling sleep deprivation a public health epidemic, it's worth separating fact from fiction. Many common beliefs about sleep are not backed by science and can cause more harm than good.
Misconceptions about how your body rests can lead to chronic insomnia, anxiety, and a cycle of fatigue that caffeine can't fix.
To get better sleep, it helps to understand the science behind it. We looked at the research to separate what works from what doesn't.
Here are 7 of the most common sleep myths, debunked.
Myth 1: "I can catch up on lost sleep this weekend."
The Reality: You can't "bank" sleep like money.
It's a tempting thought: push through the week on minimal sleep, then sleep until noon on Saturday to pay off the "debt."
The Science: While extra sleep can help with short-term grogginess, research shows it doesn't reverse the metabolic effects of sleep deprivation. A study from the University of Colorado Boulder found that people who "yo-yo" slept—short on weekdays, long on weekends—still had disrupted insulin sensitivity and gained weight.
Sleeping in late also disrupts your circadian rhythm, your body's internal clock. This can create what experts call "Social Jetlag," which makes it harder to fall asleep on Sunday night and restarts the cycle of fatigue on Monday.
What to do instead: Consistency matters most. Aim to wake up within the same 30-minute window every day, even on weekends.
Myth 2: "Alcohol helps me sleep better."
The Reality: Alcohol is a sedative, not a sleep aid.
A "nightcap" might help you fall asleep faster, but it can disrupt the quality of your sleep for the rest of the night.
The Science: Alcohol creates a "rebound effect." As your body metabolizes alcohol later in the night and your blood alcohol level drops, your brain's arousal systems become more active, leading to more awakenings and less REM sleep—the stage where your brain processes emotions and consolidates memory.
This is why you might wake up at 3 AM sweating or with a racing heart after drinking. It's not just a random awakening; it's your body rebounding as the alcohol wears off, which fragments your sleep stages. Some people describe it as feeling like a mild withdrawal.
What to do instead: Stop drinking alcohol at least 3–4 hours before bed. If you need something to help you unwind, consider non-alcoholic drinks that support relaxation without the rebound, such as chamomile tea, which has mild calming effects, or tart cherry juice, which may support natural melatonin production and sleep duration.
Also Read: Best Foods for Sleep: What to Eat and Avoid Before Bed
Myth 3: "Everyone needs exactly 8 hours of sleep."
The Reality: Sleep needs vary from person to person.
The Science: While the National Sleep Foundation recommends 7–9 hours for most adults, your personal requirement is influenced by genetics, age, health, and lifestyle.
Some people have a rare mutation in the DEC2 gene (also called BHLHE41) that allows them to function well on around 6 hours without negative effects. Others—sometimes called "long sleepers"—may need 9 or 10 hours to feel their best.
Fixating on hitting exactly 8 hours can contribute to what's called orthosomnia—anxiety about achieving "perfect" sleep metrics, often fueled by wearable trackers. Ironically, this kind of sleep anxiety can make it harder to fall and stay asleep.
What to do instead: Pay attention to how you feel. If you wake up without an alarm and feel alert during the day, you're likely getting enough sleep — regardless of the number.
Also Read: Biphasic Sleep: Is Sleeping Twice a Day Healthy?
Myth 4: "If I can't sleep, I should stay in bed until I do."
The Reality: Trying to force sleep can actually make insomnia worse.
Lying awake in bed—especially while watching the clock—can create a psychological association between your bed and stress, rather than rest.
The Science: This is a core principle of Cognitive Behavioral Therapy for Insomnia (CBT-I) called "Stimulus Control." If you lie awake for more than 20 minutes, your brain may start to associate the bed with frustration and wakefulness instead of sleep.
What to do instead: Try the "20-Minute Rule." If you haven't fallen asleep in about 20 minutes, get up. Go to a dimly lit room and do something quiet and boring — read a book or listen to soft music — until you feel drowsy. Then try again.
Also Read: This Common Habit Makes Insomnia Worse
Myth 5: "Snoring is annoying, but harmless."
The Reality: Snoring can sometimes signal a more serious health issue.
The Science: Light, occasional snoring can be caused by allergies, congestion, or sleeping position. But loud, chronic snoring is often the primary symptom of Obstructive Sleep Apnea (OSA), a condition where the airway partially or fully collapses during sleep, sometimes dozens of times per hour. This reduces oxygen flow to the brain and can spike blood pressure.
Untreated sleep apnea has been linked to heart disease, stroke, and type 2 diabetes.
What to do instead: If a partner mentions loud or frequent snoring, or if you wake up gasping for air, talk to your doctor. A sleep study can help determine whether sleep apnea is the cause.
Myth 6: "Watching TV helps me wind down."
The Reality: Screen time before bed can interfere with your brain's sleep signals.
The Science: It's not just the content that keeps you awake, it's the light. Electronic screens emit blue-wavelength light that reaches light-sensitive cells in your retina and signals your brain to suppress melatonin, the hormone that helps regulate sleep.
Even with "Night Mode" enabled, the mental stimulation of a plot-driven show can keep your brain engaged, making it harder to wind down into a relaxed state before sleep.
What to do instead: Try switching to audio-only entertainment—podcasts or audiobooks—or reading for about 60 minutes before bed. If you use an e-reader, choose one with warm light settings and keep brightness low.
Also Read: Research Shows Phone Use Before Bed Increases Insomnia Risk by Over 50% and How to Fix It
Myth 7: "I need melatonin supplements or stronger sleep aids to fix my insomnia."
The Reality: Over-the-counter melatonin sleep aids may help in the short term, but they often don't address the underlying cause of poor sleep.
The Science: Many people turn to synthetic melatonin supplements or antihistamine-based sleep aids (like Benadryl PM or Unisom). While these may help you fall asleep initially, they come with drawbacks:
Melatonin supplements often contain doses far higher than what your body naturally produces, sometimes 10 to 30 times more. Studies have also found that actual melatonin content can vary widely from what's on the label, in some cases by as much as 478%. High doses may disrupt your circadian rhythm and commonly cause morning grogginess, headaches, dizziness, or vivid nightmares.
Antihistamine-based sleep aids (diphenhydramine, doxylamine) cause heavy sedation and can impair cognitive function the next day. Tolerance often develops quickly—sometimes within just a few days—which makes them less effective over time. Long-term use has also been associated with increased dementia risk in older adults and a higher risk of stroke.
The Better Melatonin Alternative:
Your body has its own systems for regulating sleep; sometimes it just needs support to work effectively.
That's the idea behind Sip2Sleep®.
Rather than relying on synthetic sedatives, Sip2Sleep® uses Montmorency Tart Cherry extract, a natural source of anthocyanins that may help regulate inflammation and support your body's own melatonin production.
It's paired with Venetron®, a clinically studied extract from the Rafuma leaf. Venetron® supports serotonin pathways to promote calm without the "zombie" feeling that often comes with sleep medications. It's non-habit forming, doesn't cause grogginess, and works with your sleep cycle rather than overriding it.
Frequently Asked Questions (FAQ)
Does turkey actually make you sleepy?
This is a partial myth. Turkey contains tryptophan, an amino acid that helps produce serotonin. However, the amount in Turkey isn't enough to cause a "food coma" on its own. The sleepiness you feel after Thanksgiving is usually due to the massive intake of carbohydrates and energy required for digestion, not just the Turkey.
Is it bad to exercise at night?
Not necessarily. While old advice said to avoid night workouts, recent research suggests that as long as you finish moderate exercise 3 to 4 hours before bed, it shouldn't hurt your sleep. However, High-Intensity Interval Training (HIIT) raises your core body temperature and heart rate, which can delay sleep onset if done too late.
Why do I wake up at 3 AM every night?
Waking up in the middle of the night (maintenance insomnia) is often caused by a drop in blood sugar, a spike in cortisol (stress), or alcohol metabolism. It is also a common symptom of the shift between sleep cycles. If you wake up, try deep breathing techniques to lower your heart rate and signal safety to your nervous system.
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