If you’ve ever bragged about thriving on just five hours of sleep or felt guilty about sneaking in an afternoon nap, you’re not alone. Sleep is one of the most vital—yet misunderstood—pillars of health. And thanks to decades of misinformation, many of us are still clinging to outdated beliefs that could be messing with our moods, focus, metabolisms, and even our lifespans.

In truth, getting better rest isn’t just about logging more hours—it’s about rethinking what we think we know about sleep.

That’s why today we’re diving into some of the most common sleep myths. Many are long overdue for a wake-up call. From the truth about naps and nightcaps to the surprising science behind consistent sleep schedules and the power of deep sleep, we’re setting the record straight. So, at the end of the day, we can all sleep smarter, feel better, and maybe even live longer!

Let’s get to it…

Sleep Myth #1: You Can Catch Up on Sleep Over the Weekend

It’s tempting—or perhaps, just feels necessary—to burn the candle at both ends during the week. And, anyway, can’t you just “catch up” on sleep over the weekend? (We wish!) 

Unfortunately, the body doesn’t work like a savings account—you can’t simply deposit extra hours later and expect full recovery.

Studies show that irregular sleep schedules—especially shifting between short weekday sleep and longer weekend sleep—can disrupt your body’s internal clock (aka, circadian rhythm), making it harder to fall asleep, stay asleep, and wake up refreshed.

Even more compelling? A recent study published in Sleep found that sticking to a consistent sleep schedule may help you live longer. Researchers tracked sleep regularity in over 60,000 adults and found that people with more erratic sleep-wake times had a higher risk of death from any cause, independent of how long they slept each night.

Bottom line: You’re better off keeping a consistent sleep routine—yes, even on weekends. Ensuring you have a regular bedtime (and wake-up time) helps reinforce your body’s natural rhythms. This leads to better sleep quality, more energy, and even health benefits over the long term.

Sleep Myth #2: Deep Sleep Is All That Matters

Deep sleep often gets most of the attention. There’s a good reason for this. It’s during this stage that your body does much of its physical recovery: repairing muscles, boosting immune function, and consolidating certain types of memory. But focusing only on deep sleep ignores the bigger picture.

Sleep isn’t one single state—it’s a series of stages that cycle throughout the night, including light sleep, deep sleep, and REM (rapid eye movement) sleep. Each stage plays a unique and essential role in your overall health. For instance, REM sleep is critical for emotional processing and creative problem-solving. Light sleep, on the other hand, acts as a bridge that helps transition between stages and supports brain function and cardiovascular health.

That said, if you’re not getting enough deep sleep, it can take a toll—especially on how rested you feel in the morning. Fortunately, you can take steps to promote more deep sleep naturally by:

• Sticking to a regular bedtime and wake-up time
• Keeping your bedroom dark, cool, and quiet (or using white noise)
• Limiting caffeine as well as alcohol several hours before bed
• Winding down with calming rituals (think: stretching, reading, or deep breathing)

Bottom line: Of course, deep sleep matters. But so do the other stages. So, rather than obsessing over any one type, aim for balanced, high-quality sleep across all stages. That starts by creating healthy sleep habits.

Sleep Myth #3: Naps Are an Unnecessary Indulgence

Some people wear their lack of sleep like a badge of honor, brushing off naps as indulgent. Lazy even. But science tells a different story. When used strategically, naps may actually boost performance, mood, memory, and reaction time.

For instance, a recent study found that naps—around 30 to <60 minutes—may improve alertness, enhance cognitive function, and even reduce feelings of fatigue. In fact, many elite athletes, high performers, and even military pilots incorporate naps as part of their recovery and readiness routines.

Longer naps (around 90 minutes) can allow your body to cycle through all stages of sleep, including REM, which may support emotional processing and learning. Just be mindful of when you nap—late-day naps may interfere with nighttime sleep, and naps over 30 minutes can sometimes leave you groggy due to sleep inertia.

Bottom line: Naps aren’t a sign of weakness. They’re a science-backed way to recharge. If you’re feeling sluggish mid-afternoon, a quick nap could help you bounce back stronger and sharper.

Sleep Myth #4: Waking Up at Night Means You Didn’t Sleep Well

It’s easy to panic when you find yourself wide awake at 3 a.m. (again?!), staring at the ceiling and thinking, There goes my night. But here’s the truth: waking up briefly during the night is completely normal.

In fact, most people wake up several times each night—often between sleep cycles—without even realizing it. These brief periods of wakefulness are part of a healthy sleep pattern and usually last only a few seconds to a couple of minutes. You might roll over, adjust your blanket, or shift positions and drift right back to sleep.

What can disrupt your rest is worrying about being awake. Clock-watching, stressing about the next day, or reaching for your phone can make it harder to fall back asleep and turn a brief wake-up into full-blown insomnia.

If you find yourself lying awake for more than 15 to 20 minutes, try getting out of bed and doing something calming—like reading under a dim light, meditating, or practicing slow breathing—until you feel sleepy again. And remember, it’s completely normal to wake up! 

Bottom line: A few nighttime wake-ups don’t mean you slept poorly. It’s how you respond to them—and how quickly you return to sleep—that matters most.

Sleep Myth #5: Everyone Needs Eight Hours of Sleep

You’ve probably heard it a hundred times: You need eight hours of sleep every night. And while that’s a good general guideline, it’s not a one-size-fits-all rule.

The truth is, most adults need somewhere between seven and nine hours of sleep per night. The ideal amount, though, varies from person to person. Some people genuinely feel and function best with just over seven hours. Others need closer to nine. Age, activity level, overall health, stress, and genetics all play a role in how much rest you need.

What’s more important than the number is how you feel. (Isn’t that always the case?) Do you wake up feeling refreshed? Or are you groggy and drained? Are you alert and focused throughout the day? Or nodding off during meetings?

And don’t forget: quality sleep matters just as much as quantity. Fragmented or poor-quality sleep can leave you feeling exhausted, even if you were in bed for 10+ hours.

Bottom line: Aim for the amount of sleep that leaves you feeling rested and energized. For most adults, that falls within the seven- to nine-hour range. But what’s most important is tuning into your own body’s signals.

Sleep Myth #6: Sleep Is Passive and Unproductive

With so much pressure to stay productive, sleep can feel like a waste of time—like something that just happens when you’re not doing anything else. But in reality, your brain and body are hard at work while you sleep.

You see, during the night, your body enters a state of active repair and renewal. It releases key hormones, including growth hormone, which helps repair tissues and build muscle (especially after a workout). At the same time, sleep supports immune function and clears out metabolic waste from the brain, a process linked to long-term cognitive health.

If you’re trying to lose weight, sleep may be your secret weapon. Poor sleep can increase hunger hormones like ghrelin while reducing leptin, the hormone that signals fullness, making you more likely to overeat or crave high-calorie foods. Sleep deprivation can also increase insulin resistance, making it harder for your body to regulate blood sugar and store energy efficiently.

Meanwhile, your brain is consolidating memories, regulating emotions, and processing everything you experienced that day. Without enough quality sleep, decision-making suffers, reaction times slow, and your motivation to move, eat well, or stay consistent with habits can nosedive.

Bottom line: Sleep isn’t downtime—it’s essential for recovery, muscle growth, weight management, and overall performance. Getting enough high-quality sleep helps you make the most of your waking hours.

Sleep Myth #7: You Should Power Through Even If You’re Sleepy

We’ve all been there—too much to do, not enough hours in the day—so you convince yourself to just “push through” fatigue with perhaps yet another cup of coffee. But ignoring your body’s signals can backfire in more ways than one.

Feeling tired is your body’s way of saying it needs rest. When you push past that point repeatedly, you’re not just risking exhaustion—you’re increasing your chances of irritability, poor concentration, slower reaction times, and even a weakened immune system.

What’s more, fighting off sleep too often can disrupt your natural circadian rhythm. Over time, this makes it harder to fall asleep, even when you really want to. And that ultimately leads to inconsistent sleep patterns and, thus, poor sleep quality.

Finally, remember that even if you only rest—that is, lie down, close your eyes, and step away from stimulation—it can still be restorative. Even if you don’t fall asleep immediately.

Bottom line: If your body is asking for rest, listen. Sleep isn’t a luxury: it’s a biological necessity that helps you function at your best.

Sleep Myth #8: A Nightcap Helps You Sleep

A drink before bed might seem like the perfect way to unwind and drift off faster, but that so-called “nightcap” could be messing with your sleep. A lot more than you may think.

Yes, alcohol can often make you feel a bit drowsy. This may even help you drift off a little faster. Unfortunately, it also disrupts your natural sleep cycles, particularly REM sleep. Remember, REM sleep is essential for emotional processing, memory, and overall sleep quality.

In addition, as your body metabolizes the alcohol, it can also cause more frequent awakenings, lighter sleep, and even early morning wake-ups. That explains why many of us notice that after a night of drinking (even if you’ve only had a couple), you can feel groggy, irritable, or less mentally sharp. 

Bottom line: Sure, that glass of wine or cocktail might help you nod off. But it’s likely to cost you quality sleep later. If you do decide to have a drink in the evening, aim to finish it a few hours before bed to give your body time to process it.

Sleep Myth #9: Snoring Is Harmless

Snoring might seem like just a quirky sleep habit—annoying for your partner, maybe, but not a big deal. But chronic, loud snoring can be a red flag for something more serious, such as obstructive sleep apnea.

Sleep apnea is a condition where breathing repeatedly stops and starts throughout the night. These pauses can jolt the body out of deep sleep (even if you don’t fully wake up), leading to poor sleep quality, daytime fatigue, and increased risk of serious health issues like high blood pressure, heart disease, and type 2 diabetes.

Not all snoring means sleep apnea—but if it’s accompanied by gasping, choking sounds, extreme daytime sleepiness, morning headaches, or difficulty concentrating, it’s worth getting checked out.

Even if you don’t have a specific condition like sleep apnea, snoring can still affect your sleep quality (not to mention your partner’s). Fortunately, lifestyle changes like losing excess weight, adjusting sleep position, avoiding alcohol before bed, or using a humidifier may help reduce snoring.

Bottom line: Occasional light snoring may be harmless. But if it’s loud, frequent, or disruptive, please don’t ignore it. It could be a sign of a treatable condition that’s affecting your sleep and your health. So, reach out to your healthcare provider to discuss the issue and find the right solution for you. 

Sleep Myth #10: More Sleep Is Always Better

We often hear about the dangers of getting too little sleep, so it’s easy to assume that more must always be better. But just like with most things in life, balance is key.

Regularly sleeping much longer than average—think 9 to 10+ hours per night—has been linked in some studies to health concerns such as depression, low thyroid function, and even a higher risk of certain chronic conditions. In some cases, oversleeping might actually be a symptom of an underlying issue, like sleep apnea, nutrient deficiencies, or mental health struggles.

That said, needing extra rest occasionally—after travel, illness, or intense physical exertion—is totally normal and healthy. But if you consistently feel the need to sleep well beyond nine hours and still wake up groggy or fatigued, it’s worth talking to a healthcare provider.

Bottom line: More sleep isn’t always better. Quality, consistency, and how you feel during the day matter more than chasing a specific number of hours.

Takeaways: Say Goodnight to These Sleep Myths for a More Restful Night

When it comes to sleep, the truth is often more nuanced. Myths like “you can catch up on sleep later” or “deep sleep is all that matters” can actually lead to habits that harm rather than help.

Yet the good news is that just a few adjustments—like keeping a consistent schedule, listening to your body’s signals, and creating an environment that promotes quality rest—can help you wake up to better sleep, better health, and a better life.