Sleep is essential for our health and well-being, yet misinformation about how to get quality rest is everywhere. Sometimes these myths can lead us to adopt habits that negatively impact our sleep quality rather than enhance it. That’s why it’s so important to separate fact from fiction when it comes to sleep hygiene.
Here, we’ll debunk seven common sleep myths and uncover the truth—helping you take actionable steps toward better rest.
Myth 1: You Can Train Your Body for Less Sleep
While this may sound appealing, research shows that getting less than 7–9 hours of sleep per night (which describes at least a third of the population) leads to cognitive decline, weakened immunity, and increased risk of health issues like heart disease and diabetes. Your body thrives on consistency and adequate rest—shortchanging it on sleep isn’t worth the risk.
Myth 2: Napping Can Make Up for Your Nightly Sleep
While naps can feel refreshing, they don’t fully compensate for a lack of deep sleep at night. Nightly sleep cycles ensure your body goes through all the necessary stages of rest, from light sleep to REM, which improves memory retention, mood regulation, and physical recovery. A short, 20-minute nap during the day can enhance alertness but shouldn’t replace a full night’s sleep.
Myth 3: Alcohol Can Give You Better Sleep
Many people believe a glass of wine or “nightcap” helps them fall asleep faster, which can be true initially. However, alcohol negatively impacts sleep hygiene by disrupting REM cycles and contributing to fragmented rest throughout the night. This often results in waking up feeling groggy and less refreshed.
Myth 4: Activity Before Bed Ruins Sleep
While high-intensity workouts right before bedtime may elevate your heart rate and impact your ability to relax right away, gentle physical activity like yoga or stretching can actually improve sleep hygiene. Incorporating light movement into your pre-bedtime routine can reduce stress levels and help signal to your body that it’s time to wind down.
Myth 5: Longer Naps Are Better
It’s easy to assume that a long, indulgent nap can recharge you after a restless night, but naps lasting over 30 minutes often lead to sleep inertia—leaving you disoriented rather than refreshed. Shorter naps, from 10 to 20 minutes, are much more effective for boosting focus and energy without interfering with nighttime rest.
Myth 6: Watching TV in Bed Helps You Relax
Falling asleep to your favorite series may seem cozy, but the blue light emitted by TVs (and other screens) disrupts melatonin production, the hormone responsible for sleep. This makes it harder for you to fall asleep and get restful shut-eye. To improve sleep hygiene, replace scrolling and screen time with calming activities like reading a book or journaling.
Myth 7: A Poor Night’s Sleep Won’t Impact You the Next Day
Not getting enough sleep doesn’t just make you tired—it affects your ability to concentrate, manage stress, and stay productive. Studies also show that chronic sleep deprivation leads to long-term health risks. Your body relies on the restorative processes that occur during sleep, so ensuring a good night’s rest is non-negotiable.
The Truth About Improving Sleep Hygiene
While there are many incorrect myths and misconceptions surrounding sleep, one thing has been proven true: tailored mattresses can significantly improve sleep quality in addition to comfort. With a customized mattress from Tochta, you can design your perfect sleeping surface to improve alignment, reduce pressure points, and enhance your overall sleep hygiene.
Take the first step toward better sleep today. With Tochta’s custom builder, you can create a mattress designed for your body, needs, and preferences—all in just a few minutes. Say goodbye to restless nights and hello to the deep, restorative sleep you deserve.
