017 Sleep Myths That Are Hurting Your Rest — Debunked

Bad sleep advice has been passed down for generations. Some of it sounds reasonable. Some of it feels like common sense. Almost none of it holds up to modern sleep science.

Here are seven of the most persistent sleep myths — and what the research and sleep experts actually say.

02Myth 1: Everyone needs exactly 8 hours of sleep

The truth: Sleep needs vary by individual. A panel of sleep experts from the American Psychiatric Association, the American Academy of Pediatrics, and the American Physiological Society determined that 6–9 hours is appropriate for most adults aged 26–64.

Martin Reed, a certified clinical sleep health expert (CCSH) and founder of Insomnia Coach, explains why this myth is actively harmful: "This myth of getting eight hours needs to be retired because it increases sleep-related anxiety — particularly for people who already struggle with sleep. We often can't control how much sleep we actually get. When we're told we all need 8 hours, we can feel worried and anxious — even if we're already getting sufficient sleep for our own needs."

The pressure to hit a specific number can itself become a barrier to good sleep. Focus on how you feel — not the clock.

03Myth 2: Falling asleep to TV or music is fine

The truth: Background noise may help some people fall asleep faster, but it prevents the brain from entering fully restorative sleep.

According to GinaMarie Guarino, a licensed mental health counselor, lyrics and dialogue keep the brain's language centers activated — holding you in a state of partial alertness throughout the night. The result: lighter, more fragmented sleep and more daytime fatigue.

Better alternatives if you need sound: instrumental music, nature sounds, or a white noise machine. These soothe without engaging your brain's verbal processing centers.

04Myth 3: Snoring is harmless

The truth: Snoring is often a warning sign, not just an annoyance.

Snoring is one of the most common indicators of sleep apnea — a condition where breathing repeatedly stops during sleep. Left untreated, sleep apnea is associated with cardiovascular disease, weight gain, and high blood pressure.

If you or your partner snore regularly, it's worth mentioning to a doctor. A sleep study can identify whether apnea is present and determine treatment options.

05Myth 4: Older adults don't need as much sleep

The truth: Adults of all ages need 6–9 hours for optimal health. Older adults often sleep less — but not because they need less.

Bill Fish, a certified sleep science coach, is direct on this: "While older adults do sleep less, on average, than young adults, it's not because they need less sleep." Research suggests that structural changes in the brain — not reduced sleep requirements — drive age-related shifts like lighter sleep, early waking, and more fragmented rest.

If an older adult isn't sleeping well, that's worth addressing — not writing off as normal aging.

06Myth 5: Alcohol is an effective sleep aid

The truth: Alcohol may help you fall asleep faster, but it disrupts your sleep architecture throughout the night.

Alcohol suppresses REM sleep — the stage most associated with memory consolidation, emotional processing, and cognitive recovery. You're also more likely to wake up a few hours after falling asleep as the alcohol metabolizes. The result is a night that feels like sleep but doesn't restore you the way real, undisturbed sleep does.

If you're using alcohol to wind down, it's worth building a more effective alternative: a consistent bedtime routine, a cooler room, or limiting screen exposure in the hour before bed.

07Myth 6: You can bank sleep in advance

The truth: You can accumulate a sleep debt, but you can't make deposits before the fact.

Getting extra sleep before a stretch of poor sleep doesn't work the way people hope. And sleeping late on weekends to recover from a deficit helps somewhat with acute fatigue — but it disrupts your circadian rhythm, making Monday mornings harder than they need to be.

A consistent sleep schedule — even at 7 hours per night — is better for your body than wildly varying schedules that average out to 8 hours.

08Myth 7: Staying up until you're exhausted helps you sleep better

The truth: Your body fights fatigue with hormonal responses — making you feel wired at exactly the wrong moment.

Nicole Johnson, president of The Baby Sleep Site, explains: "Our bodies release hormones to fight fatigue — think of getting a second wind. Staying up too late actually leads to poorer, more restless sleep."

Instead, try going to bed about 30 minutes earlier than usual. It gives your body time to wind down naturally and enter sleep more easily — rather than crashing after pushing past the point of exhaustion.

If you're caught in a cycle of overtiredness, a short 20–30 minute nap on the weekend — followed by an earlier bedtime that night — can help reset your rhythm without creating a new problem.

09The bottom line on sleep myths

Most sleep myths share one thing in common: they either add unnecessary pressure to sleep, or lead people toward habits that feel helpful but actually undermine rest. The fundamentals of good sleep are simpler than the myths suggest — consistency, a good environment, and a mattress that actually supports you.

If you're sleeping poorly and can't figure out why, the problem might be closer to home than you think. An old or unsupportive mattress is one of the most common overlooked causes of poor sleep. If yours is past its prime, explore our mattress collection or stop by one of our 5 LA Mattress Store locations to find what works for you.

10Frequently Asked Questions

How many hours of sleep do I actually need?

Most adults need between 6–9 hours, with 7–8 being the sweet spot for most. Individual needs vary based on genetics, age, health, and activity level. If you wake up feeling rested without an alarm, you're likely getting enough.

Is it true that some people can function on 5 or 6 hours of sleep?

A very small percentage of people carry a genetic variant that lets them function well on 5–6 hours. For most people, consistently sleeping less than 7 hours causes measurable cognitive impairment — even if they feel fine in the short term.

Does catching up on sleep over the weekend work?

It provides some relief from acute sleepiness, but it doesn't fully reverse the cognitive and health effects of sleep deprivation. It also disrupts your circadian rhythm, making weekday mornings harder than necessary.

What's the best thing I can do to improve my sleep tonight?

Set a consistent bedtime. Keep your room cool and dark. Put your phone down 30–60 minutes before bed. And if your mattress is more than 7–8 years old, consider whether it might be part of the problem.

Can a bad mattress cause poor sleep?

Yes. An unsupportive or worn mattress contributes to back pain, pressure points, and motion disturbance — all of which fragment sleep. It's one of the most impactful and commonly overlooked sleep factors. If you're consistently waking up stiff or unrested, your mattress is worth evaluating.