Sleep Mythbusters: Debunking the 10 Most Common Sleep Myths

Sleep is not a luxury. It is a biological necessity as fundamental as food, water, and oxygen. Yet for decades, our culture has trivialized rest, glorified exhaustion, and passed along half-truths disguised as wisdom. The result is a population running on empty, wondering why health, focus, and performance are slipping away.

From childhood warnings like “don’t swim after eating” to modern mantras like “I’ll sleep when I’m dead,” myths have shaped the way we think about rest. They are powerful because they sound familiar, even commonsensical. But when it comes to sleep, clinging to false beliefs can have serious long-term consequences.

On “Sleep Myths Debunked! Find Out What's Good For Your Sleep And What's NOT!” episode of Best Night Ever, Dr. Jay Khorsandi, a leading sleep and biohacking expert and founder of Snore Experts, dismantled some of the most common myths about sleep.

Below, we revisit his top ten and reveal what science actually tells us.

Myth #1: Adults only need five hours of sleep

This belief is rooted in hustle culture and the mythology of the overachiever. From CEOs to politicians, countless figures have boasted about thriving on four or five hours of rest.

But the evidence is clear. Adults need seven to eight hours of sleep each night to maintain optimal health and performance. Chronic short-sleeping raises blood pressure, weakens immunity, impairs memory, and reduces alertness to levels comparable with being legally intoxicated.

Sacrificing sleep for productivity may win you hours today, but it will cost you years tomorrow.

Myth #2: Falling asleep instantly means you’re healthy

Patients often say proudly, “I’m out the moment my head hits the pillow.” It’s framed as a mark of efficiency, even strength. But from a medical and neurological perspective, this isn’t a sign of optimal sleep health. It’s more often a symptom of chronic exhaustion.

Under normal conditions, it should take the average person between 15 to 20 minutes to fall asleep. This transition period allows the body and mind to shift gradually from wakefulness to rest. Falling asleep instantly typically means the body is so depleted that it bypasses this natural transition entirely. In short, the nervous system is not functioning in balance — it is overcorrecting for a deficit.

Sleep researchers often see rapid sleep onset in individuals suffering from sleep deprivation, untreated sleep disorders, or irregular sleep schedules. People who habitually fall asleep during passive activities — such as sitting in meetings, watching TV, or even while stopped at traffic lights — may be experiencing what are known as microsleeps. These are brief, involuntary lapses in consciousness that are not only unhealthy but also potentially dangerous.

In many cases, falling asleep instantly may point to:

• A significant and ongoing sleep debt

• Disorders such as obstructive sleep apnea or narcolepsy

• Poor sleep quality despite sufficient time in bed

• Excessive daytime sleepiness and compromised cognitive performance

True sleep health is not about speed. It’s about consistency, restorative quality, and how well you function during your waking hours. Feeling alert, emotionally stable, and mentally sharp throughout the day is a far better indicator of healthy sleep than the ability to knock out the moment your head touches the pillow.

The next time someone boasts about falling asleep in seconds, consider what their body might be compensating for. Exhaustion may wear a convincing mask, but it is not the same as wellness.

Myth #3: The brain can adapt to less sleep

Sleep isn’t a simple matter of being on or off. It unfolds in structured stages: light sleep, deep sleep, and REM (rapid eye movement). These stages form a full cycle that lasts about 90 minutes, repeating four to six times per night. Each stage serves a distinct function, from cellular repair to memory consolidation and emotional processing.

When you cut your sleep short, you interrupt these cycles. It's like stopping a washing machine halfway through — the clothes are wet, soapy, and not ready to wear. The same goes for your brain and body. Without completing enough full cycles, you don’t get the full benefits of rest.

The impact of sleep loss isn’t always immediate, but it builds. Reaction time slows. Mood destabilizes. Focus declines. Over time, the risk of cardiovascular disease, metabolic disorders, and cognitive impairment rises significantly.

While some people may feel they’re functioning fine on less sleep, research consistently shows performance suffers even when subjective awareness doesn’t. In other words, you might feel okay — but your brain is underperforming.

Tip: Apps like SleepCycle can help by tracking your sleep patterns and waking you during lighter stages. This doesn’t replace full sleep cycles, but it can make waking up feel less abrupt and groggy.

Bottom line: You can’t train yourself to need less sleep. You can only train yourself to ignore the cost.

Myth #4: Snoring is harmless

Snoring has long been dismissed as an annoyance, but the truth is more serious. It often signals sleep apnea or UARS (Upper Airway Resistance Syndrome). Both conditions fragment sleep, preventing deep restoration and depriving the body of oxygen.

Over time, untreated snoring can contribute to:

• Daytime fatigue

• Weight gain

• High blood pressure

• Increased risk of heart disease and stroke

If you or your partner snores, don’t brush it off. Seek a sleep evaluation.

Myth #5: Alcohol is a sleep aid

Nightcaps are one of the most common “home remedies” for sleep. About 20% of Americans say they drink alcohol before bed. While it may make you feel drowsy, alcohol keeps you locked in lighter stages of sleep, preventing REM and deep sleep cycles.

The result? You wake up groggy, unrefreshed, and dehydrated.

Instead, try healthier alternatives:

• Magnesium to calm the nervous system

• GABA supplements to encourage relaxation

• CBD oil to support restorative sleep

• Herbal teas like chamomile or lemon balm

Rule of thumb: If you do drink, stop at least two hours before bed. Hydrate and allow your body time to metabolize.

Myth #6: If you can’t sleep, stay in bed and try harder

When sleep doesn’t come easily, many people respond by lying still, forcing themselves to relax, and waiting it out. It seems logical — stay put, and eventually, sleep will follow. But this approach often backfires.

The brain is a powerful association machine. If you regularly spend long stretches in bed feeling anxious, restless, or frustrated, your brain starts linking the bed with wakefulness instead of rest. This conditioned response is a key driver of chronic insomnia.

The better strategy is counterintuitive: if you can’t sleep within 20 minutes, get out of bed. Do something quiet and calming, read a physical book, stretch, or practice deep breathing. Keep lights low and screens off. Once you feel drowsy again, return to bed.

This technique, known as stimulus control, helps rebuild a strong mental link between the bed and sleep. Over time, the bed becomes a cue for rest, not rumination.

Sleep isn’t something you can force. The goal is to create the right conditions and let your body take over. When rest won’t come, resist the urge to try harder. Instead, protect the association: bed equals sleep and only sleep.

Myth #7: It doesn’t matter when you sleep

Your body operates on a circadian rhythm, a 24-hour clock that governs hormones, temperature, and alertness.

Sleeping in late on weekends might feel like catching up, but it often leads to what researchers call social jet lag — the mismatch between your internal clock and your actual sleep schedule. The result? Foggy mornings, disrupted sleep cycles, and difficulty falling asleep the next night.

The solution is simple, though not always easy: go to bed and wake up at the same time every day, even on weekends. This consistency trains your body to expect sleep at the right times, making it easier to fall asleep, stay asleep, and wake up feeling refreshed.

Sleep quality isn’t just about duration. It’s about timing and rhythm. Align with your body’s natural clock, and it will reward you with deeper, more restorative rest.

Myth #8: Watching TV in bed helps you relax

Many people drift off to the flicker of late-night television, but it comes at a cost. Screens emit blue light, which suppresses melatonin production. Content itself can be overstimulating—news, dramas, or even commercials all keep the nervous system alert when it should be winding down.

Children are especially vulnerable. Introducing screens at bedtime sets the stage for long-term poor sleep habits.

Better alternative: Keep devices out of the bedroom. Replace the glow of screens with reading, soft music, or quiet reflection.

Myth #9: Hitting snooze provides extra rest

The snooze button offers only nine minutes of shallow, fragmented sleep. Each tap drags you into another incomplete cycle, leaving you more exhausted than before.

Instead, try these strategies:

• Use night-shift mode on your phone as a cue to start winding down in the evening

• Place your alarm across the room so you must physically get up

• Use a smart alarm that wakes you during light sleep stages

The snooze button feels comforting, but it is a false friend.

Myth #10: Remembering dreams means you slept well

Dream analysis has long fascinated people, but dream recall is not an indicator of sleep quality. It simply reflects that you woke during or shortly after REM sleep.

What matters is whether you are dreaming at all. Patients with untreated sleep apnea often report they never dream. Once treated, they experience vivid dreams again, a sign their bodies are finally cycling through healthy REM stages.

If you wish to recall dreams, linger quietly upon waking and reflect before moving. Most dream content disappears within minutes.

The Role of Naps

Naps can be rejuvenating if kept short. Twenty minutes or less provides a quick recharge without pulling you into deeper stages of sleep. Longer naps risk leaving you groggy and interfering with nighttime rest.

How to get the most from a nap:

• Keep it short and set an alarm to avoid oversleeping

• Schedule naps earlier in the day to avoid interfering with nighttime rest

• Create a calm environment by dimming lights, silencing notifications, and finding a quiet space

• Pair daytime naps with consistent nighttime habits to maximize recovery and long term health

Used wisely, naps can do more than just fight fatigue. They can become a strategic way to improve mood, boost brainpower, and sustain high performance throughout the day.

The Bottom Line: Replace Myth with Science

Sleep myths endure because they are familiar, easy to repeat, and often sound logical. But science tells a different story. When we challenge old beliefs, we unlock better health, sharper focus, and stronger resilience.

What matters most:

• Adults need 7 to 8 hours of sleep consistently

• Snoring should be treated as a medical concern, not a joke

• Sleep quality cannot be hacked or substituted with stimulants

• Routines and circadian rhythms are essential for long-term health

When you sleep better, you don’t just feel better. You think more clearly, recover more fully, and live more vibrantly.

If you enjoyed these insights and want more strategies to improve your nights and your days, subscribe to the Best Night Ever podcast. Each episode with Dr. Jay Khorsandi delivers practical tips, expert conversations, and the latest science to help you unlock deeper, more restorative sleep.

👉 Subscribe today and start your journey toward better sleep, better health, and your best night ever.