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7 Common Sleep Myths That Are Keeping You Up at Night

Let’s set the record straight

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There’s a lot of advice out there when it comes to sleep. Some of it’s helpful, some of it’s questionable, and some—well, let’s just say it needs to be put to bed. Between wellness trends, old-school beliefs, and viral sleep hacks, it’s easy to get confused about what really helps and what just sounds good.

To set the record straight, we’re busting some of the most persistent sleep myths that may be doing more harm than good. If better rest is your goal (and whose isn’t?), start by letting go of these bedtime misconceptions.

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July 21, 2025

Written By:Taylor Brainard

Product Expert:Brittany Brainard

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Everyone Needs Exactly Eight Hours

The magic number we’ve all been told is eight—but sleep doesn’t follow a one-size-fits-all formula. While eight hours is often cited as the ideal, it’s actually more of a ballpark than a hard rule. Some people thrive on seven hours of sleep, while others may need closer to nine to feel fully recharged.

Instead of obsessing over the clock, try tuning in to how you feel during the day. Are you alert, focused, and functioning well without relying on triple-shot espressos? Then chances are you’re getting enough rest for your body. What matters more than hitting a specific number is consistency: going to bed and waking up around the same time every day supports a healthier sleep-wake cycle.

Waking Up at Night Means Something’s Wrong

Picture this: You wake up at 3 a.m., glance at the clock, and immediately panic that your sleep is ruined. Sound familiar? The truth is, waking up once or twice during the night is completely normal—and not a cause for concern.

Sleep naturally occurs in cycles, and brief awakenings between them are just part of the process. Historically, segmented sleep was even considered standard—people would wake up in the middle of the night to read, relax, or pray before going back to sleep. Unless you’re waking up frequently, struggling to fall back asleep, or feeling exhausted during the day, there’s usually no reason to worry.

You Can “Catch Up” on Sleep Over the Weekend

We’ve all been tempted to sleep in late on Saturday after a week of staying up too late. And while a lie-in feels amazing in the moment, it’s not exactly a long-term fix. Think of sleep like nutrition—you can’t eat poorly all week and expect one healthy meal to make up for it.

Regularly short-changing your sleep during the workweek and trying to “catch up” on weekends disrupts your internal body clock and can make it harder to fall asleep on Sunday night (hello, Sunday Scaries). A more effective approach? Prioritize sleep as part of your daily routine, not just a weekend luxury.

Snoring Is Harmless

Light, occasional snoring? Probably not a big deal. But persistent, loud snoring could signal something more serious—like obstructive sleep apnea. This condition causes repeated pauses in breathing during sleep, leading to poor sleep quality and increased health risks including heart disease, high blood pressure, and mood disorders.

If your partner says your snoring sounds like a freight train or you wake up gasping for air, don’t ignore it. A sleep study can help identify any underlying issues and lead to treatments that seriously improve both your sleep and your overall well-being.

Watching TV Helps You Unwind

That true crime docuseries might feel like the perfect nightcap, but your brain probably disagrees. Watching TV or scrolling on your phone before bed can overstimulate your mind just when it’s supposed to be powering down. Even more, the blue light from screens disrupts melatonin production—the hormone that helps signal it’s time to sleep.

Instead of screen time, try creating a calming wind-down routine: think dim lighting, soothing music, light stretching, or reading something low-stakes. You’ll train your body to recognize the signals that it’s time to rest—no plot twists required.

Naps Are Always Bad for Sleep

Not all naps are created equal—and they’re definitely not all bad. A well-timed power nap (ideally between 10 and 30 minutes, taken before 3 p.m.) can actually sharpen focus, boost mood, and give you a second wind to finish your day strong. The key is keeping it short and early enough so it doesn’t interfere with your nighttime sleep.

Long, late-day naps can throw off your sleep drive and make it harder to fall asleep when it really counts. So if you’re feeling sluggish mid-afternoon, a quick snooze is fine—just don’t turn it into a full-blown slumber session.

If You Can’t Sleep, Just Lie There

We’ve all had those nights: eyes wide open, mind racing, and the hours ticking by. While it may seem logical to “wait it out,” lying in bed tossing and turning actually trains your brain to associate your bed with frustration and wakefulness—not relaxation.

Sleep experts recommend that if you’re still awake after 20–30 minutes, it’s better to get up and do something calming in low light—like reading a book, journaling, or practicing deep breathing. Once you feel sleepy again, return to bed. This helps reinforce the idea that your bed is for sleeping, not stressing.

Sleep Smarter, Not Harder

Better sleep starts with better information. Ditching these outdated myths can help you build healthier bedtime habits and avoid the unnecessary stress that often comes from trying to follow “rules” that don’t actually serve you.

Everyone’s sleep needs are a little different—and that’s okay. The goal isn’t perfection. It’s finding what works for you so you can rest, recover, and wake up ready to take on the day.


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