Sleep Myth Busters

• Myth: You can “catch up” on sleep during weekends.
• Fact: Consistent sleep schedules are important for overall sleep health and you cannot “catch up” on lost sleep.

One common misconception about sleep is that sleeping in on the weekends can make up for lost sleep during the week. While it may feel good in the moment, inconsistent sleep patterns can disrupt the body’s natural sleep-wake cycle and lead to difficulty falling asleep or staying asleep during the week. It’s best to aim for consistent sleep patterns throughout the week. Sleeping in on the weekends can disrupt your sleep schedule and make it harder to fall asleep on Sunday night.

• Myth: Women need less sleep than men.
• Fact: Both genders generally require the same amount of sleep.

Another common misconception is that all people need a certain amount of sleep each night. While it is true that most adults need between 7-9 hours of sleep per night, the amount of sleep needed can vary from person to person. Factors such as age, genetics, and lifestyle can all affect how much sleep an individual needs. On average, science tells us that women need about 20 minutes more of sleep than men. So prioritise sleep ladies!

• Myth: Watching TV or using a smartphone before bed helps you unwind.
• Fact: Exposure to screens can disrupt your sleep cycle due to blue light emissions and brain alertness.

The blue light emitted by electronic devices, such as smartphones, tablets, and televisions, suppresses the production of melatonin, the hormone responsible for regulating sleep-wake cycles. This in turn keeps your brain alert and does not trigger sleepiness. Instead of relying on screens, establish a relaxing pre-sleep routine, such as reading a book or practicing relaxation techniques, to promote better sleep. And if separating yourself from your phone before bedtime feels difficult, at least ensure you set it on ‘night mode or dark mode’ so you reduce the amount of blue light exposure.

• Myth: Napping during the day will disrupt your nighttime sleep.
• Fact: Short naps can actually boost energy and productivity. But are not recommended when struggling to sleep at night.

Many people think that napping during the day is a sign of laziness or lack of productivity. However, short naps (20 minutes) can actually improve alertness and cognitive function, and may even boost productivity. It’s important to note that napping during the day is not recommended when you are struggling with sleep at night! Establishing a nighttime consistent sleep schedule can help improve sleep quality and make it easier to fall asleep and wake up and hence nighttime takes priority over napping.

• Myth: Sleeping less is a sign of strength and productivity.
• Fact: Proper sleep is essential for physical and mental well-being.

This is my personal favourite myth to bust! In the hustle culture we’re living in today, every man and his dog are telling you to sleep less, wake up at 5am and ‘start your day right’. Well, this might work for some people. But it is definitely NOT the rule for all mankind. Some of these ‘gurus’ say that it’s okay to sacrifice sleep in order to be more productive. In reality, consistently getting less than your optimal amount of sleep can have negative effects on both physical and mental health, including decreased immune function, increased risk of chronic diseases, and impaired cognitive function.  

• Myth: Alcohol helps you sleep better.
• Fact: Alcohol can disrupt your sleep and can lead to less restorative sleep.

It is a widespread belief that consuming alcohol before bed can promote better sleep. While alcohol may initially make you feel drowsy and facilitate falling asleep faster, it disrupts the natural sleep cycle because it is a sedative. Alcohol reduces the amount of REM (rapid eye movement) sleep, which is crucial for restorative sleep and can lead to fragmented and less refreshing sleep overall. If you are struggling with sleep at night, I would highly recommend you limit your alcohol intake.