019 Pieces of Sleep Advice You Should Completely Ignore

The internet is full of sleep tips. Some are genuinely helpful. Others are recycled myths, misunderstood half-truths, or just bad ideas someone ran with. Worse, some bad advice is repeated so often that it starts to sound reasonable.

Here are 9 sleep tips that are worth skipping — and what actually works instead.

03The 9 Sleep Tips Worth Ignoring

1. "Exercise right before bed to wear yourself out"

The logic sounds reasonable — tire your body out, sleep better. But high-intensity exercise within 2–3 hours of bedtime raises your core body temperature, releases adrenaline, and increases heart rate. Your body needs time to wind down from that activation before sleep is possible.

What to do instead: Exercise earlier in the day. Morning or early afternoon workouts improve sleep quality without disrupting your ability to fall asleep at night. Light stretching or yoga in the evening is fine.

2. "Just take a sleeping pill"

Sleep medications can play a role in short-term situations — jet lag, acute stress, recovery from illness. But using them as an ongoing solution creates problems: tolerance builds, dependency is a real risk, and many cause morning grogginess that affects cognitive function and driving. They don't address the root cause of poor sleep.

What to do instead: Work on sleep hygiene, routine, and stress management first. If sleep problems persist, consult a doctor or sleep specialist about CBT-I (Cognitive Behavioral Therapy for Insomnia), which has better long-term outcomes than medication for most people.

3. "Go to bed early to get more sleep"

Getting into bed before you're actually sleepy usually backfires. You lie there awake, which trains your brain to associate the bed with wakefulness and frustration. That's counterproductive — especially if you already struggle with insomnia.

What to do instead: Go to bed when you're genuinely drowsy, and keep your wake time consistent every day. Consistency in wake time is more important than consistency in bedtime for regulating your circadian rhythm.

4. "Have a nightcap to help you relax"

Alcohol is sedating in the short term — it can help you fall asleep faster. But it fragments the second half of your sleep. As your body metabolizes alcohol, it creates rebound alertness that reduces deep sleep and REM, increases nighttime wake-ups, and leaves you feeling unrestored in the morning. It's also dehydrating.

What to do instead: If you want a pre-bed drink, herbal tea (chamomile, valerian root, passionflower) is a better option. It supports relaxation without disrupting your sleep architecture.

5. "You need exactly 8 hours of sleep"

Sleep needs vary by individual. Some people genuinely function well on 6.5 hours; others need 9. Age, genetics, health status, and activity level all affect how much sleep your body requires. Chasing a number you read online — and stressing about it — can itself become a source of sleep anxiety.

What to do instead: Track how you feel — your energy, focus, and mood — rather than fixating on hours. If you wake up refreshed and function well through the day, you're probably getting enough sleep for you.

6. "Fall asleep to the TV"

The drone of background TV feels comforting, but it keeps your brain partially engaged. Light from the screen suppresses melatonin. Sound variations — dialogue, music cues, commercials — cause micro-arousals throughout the night even if you don't fully wake. Your sleep is shallower than it would be otherwise.

What to do instead: Keep the bedroom TV-free if possible. If you need background noise to sleep, a white noise machine or a steady ambient soundscape (rain, fan, etc.) provides sound without the light and content stimulation.

7. "Take a cold shower before bed"

The idea is that cooling your body temperature helps you sleep. That's true — but a cold shower does the opposite of that. It shocks your system, raises alertness, and gets your heart pumping. It's the kind of thing that wakes you up, not winds you down.

What to do instead: A warm bath or shower about an hour before bed works much better. Your body heats up briefly, then cools rapidly afterward — mimicking the natural temperature drop that triggers sleep onset. Keep your bedroom around 65–68°F for optimal sleep.

8. "Weird folk remedies" (sleep with cake under your pillow, etc.)

Sleep folklore is surprisingly persistent — from the wedding cake under the pillow to various herbal concoctions. None of these have evidence behind them. More importantly, some can introduce discomfort, allergens, or disruptions that make sleep worse.

What to do instead: Stick to what's actually evidence-backed: consistent sleep timing, a dark and cool room, wind-down routine, reduced caffeine, and managing stress.

9. "Sleep naked for better sleep"

This one is only partly wrong. If sleeping naked is comfortable and natural for you, there's nothing wrong with it. But it's not a universal sleep hack. If you sleep cold, feel uncomfortable, or share a bed with a partner, wearing comfortable sleepwear is perfectly fine — and more practical. Comfort is personal.

What to do instead: Wear whatever helps you feel relaxed and at a comfortable temperature. The actual key is keeping your room cool and using bedding that doesn't trap heat.

04What Actually Works for Better Sleep

While sleep myths proliferate, the basics remain consistent and well-supported:

  • Keep a consistent wake time — even on weekends
  • Create a wind-down routine — 30–60 minutes of low-stimulus activity before bed
  • Keep your bedroom cool, dark, and quiet
  • Cut caffeine by early afternoon
  • Exercise regularly — just not right before bed
  • Manage stress earlier in the day — not in bed
  • Sleep on a comfortable surface — if you wake up with tension or pain, your mattress may be the issue

Your mattress is one factor most people overlook. An unsupportive or uncomfortable mattress keeps your body in low-level discomfort all night — disrupting sleep even when everything else is right. If yours is more than 7–8 years old or you're regularly waking with aches, it may be time to evaluate your options. Visit any of our LA showrooms to try different feels and get expert guidance.

05Frequently Asked Questions

Is it really that bad to use sleep aids occasionally?

Occasional, short-term use (a few nights during unusual stress or travel) is generally fine. The issue is ongoing reliance — that's where dependency and side effects become concerns.

Does a consistent bedtime matter more than a consistent wake time?

Research suggests that a consistent wake time is actually more powerful for regulating circadian rhythm than bedtime. Waking at the same time daily anchors your sleep-wake cycle, even if your bedtime varies slightly.

Can the wrong mattress cause sleep problems?

Yes. Pressure points, poor spinal alignment, heat retention, and motion transfer can all cause fragmented sleep — often without the sleeper realizing the mattress is the cause. If you're sleeping well everywhere except your own bed, that's a meaningful clue.

How do I know if my sleep problems are serious enough to see a doctor?

If sleep difficulties persist most nights for more than a few weeks, or if daytime function is significantly impaired, it's worth talking to your doctor or a sleep specialist. Conditions like sleep apnea and chronic insomnia are treatable — but only if identified.

Better sleep starts with getting the basics right. If you're doing everything correctly but still struggling, don't overlook your sleep environment — including your mattress. Explore our mattress collection or talk to one of our sleep experts at any LA Mattress Store location.