1. You Only Need 5 Hours of Sleep If You’re “Tough”
Some people brag about thriving on just five hours of sleep, but science tells a very different story. The CDC recommends 7 to 9 hours for adults to function at their best. Regularly getting less increases your risk of heart disease, depression, weakened immunity, and weight gain. Sleep isn’t a luxury; it’s a biological need. Skimping on it doesn’t make you productive. It makes you more vulnerable.
Even if you feel okay, sleep deprivation builds up over time. Your brain and body quietly struggle with memory, focus, and emotional regulation. According to experts, it’s during deep sleep that your mind repairs, your body recovers, and your mood stabilizes. Thinking you can outwork biology is a dangerous myth. Prioritizing sleep is one of the smartest, healthiest choices you can make each day.
2. Snoring Is Totally Harmless
Snoring might sound like just a noisy nuisance, but it’s often a sign of something more serious. Loud, frequent snoring can be linked to obstructive sleep apnea, a condition that briefly stops your breathing multiple times at night. According to the Mayo Clinic, sleep apnea can increase your risk of high blood pressure, heart disease, and daytime fatigue, even if you think you’re sleeping enough.
The trouble is, many people don’t even realize they have it. They just wake up tired, rely on caffeine, or struggle with focus throughout the day. If your snoring is persistent, paired with gasping, or causes you to feel groggy in the morning, it’s time to see a sleep specialist. Good rest is about more than hours; it’s about your body getting the oxygen it needs while you sleep.
3. Watching TV Helps You Fall Asleep
It’s tempting to unwind with a show before bed, but watching TV at night actually works against your sleep. Most screens emit blue light, which messes with your brain’s melatonin production, the hormone that helps you feel drowsy. Society Of Behavioral Medicine warns that too much screen time before bed can delay sleep onset and make it harder to reach deep, restful stages of sleep.
Even if you fall asleep with the TV on, your brain stays on high alert, processing sounds and flickering light. Over time, this disrupts your natural sleep cycle and leaves you tired and irritable in the morning. Instead of screens, opt for calming alternatives like a book, light music, or meditation. You’ll sleep more deeply and feel more refreshed by giving your brain a real chance to wind down.
4. Older Adults Need Less Sleep
There’s a common belief that people need less sleep as they age, but that’s not true. Older adults still require about 7 to 8 hours of sleep each night. The National Institute on Aging explains that changes in sleep quality are common with age, but the amount of sleep your body needs doesn’t significantly decrease. It’s just harder to achieve uninterrupted rest.
Age-related issues like chronic pain, medication side effects, or shifting hormones often lead to more frequent wakeups. But that doesn’t mean less sleep is healthy. A consistent routine, limited caffeine, and staying active during the day can improve nighttime sleep. If sleep problems persist, they should be treated, not ignored. Better sleep at any age helps boost memory, mood, and physical health well into your golden years.
5. You Can “Catch Up” on Sleep Over the Weekend
It might feel logical to stay up late during the week and sleep in on weekends, but the truth is, you can’t truly “catch up” on missed sleep. According to Harvard, inconsistent sleep schedules disrupt your internal clock and increase something called “social jet lag,” a mismatch between your body and your actual routine.
Sleeping in too long can also leave you feeling groggier, not more rested. Instead of binging sleep, aim for consistency. Try to wake up and go to bed at roughly the same time every day, even on weekends. If you’re really tired, a short nap before late afternoon can help without throwing off your schedule. Your body thrives on rhythm and honoring that rhythm helps you feel your best.
6. Drinking Alcohol Helps You Sleep Better
That evening glass of wine might make you feel drowsy, but alcohol actually disrupts your sleep cycle. It suppresses REM sleep, the stage when your brain processes emotions and memories. While alcohol can help you fall asleep faster, it also increases the chances of waking up throughout the night. Over time, this leads to fragmented sleep and groggy mornings, not the restful sleep your body truly needs.
Alcohol also relaxes muscles in your throat, which can worsen snoring or even trigger sleep apnea episodes. Experts recommend avoiding alcohol at least three hours before bed. If you’re looking for a better wind-down routine, try herbal tea, a warm bath, or a calming playlist. These healthier habits encourage natural relaxation, helping you drift off and stay asleep without sabotaging the quality of your rest.
7. If You Wake Up at Night, Stay in Bed Until You Fall Asleep
When you’re lying awake in the middle of the night, it might seem smart to just wait it out. But tossing and turning in bed actually teaches your brain to associate your bed with stress and frustration, not sleep. Sleep specialists recommend that if you can’t fall back asleep within 20 minutes, you should quietly get up and do something relaxing until sleepiness returns.
That doesn’t mean turning on your phone or watching TV. Try reading under low light or doing light stretches. The goal is to stay calm while allowing your brain to reset. Returning to bed once you’re drowsy helps reinforce the idea that your bed is for rest, not worrying. Over time, this trick retrains your sleep pattern, helping you fall asleep faster and stay asleep longer.
8. Hitting the Snooze Button Helps You Wake Up Gently
Those extra few minutes after your alarm goes off might feel like a cozy reward, but snoozing can actually leave you more tired. When you hit snooze and drift off again, your brain begins a new sleep cycle that gets abruptly interrupted. This leads to sleep inertia, a groggy, disoriented feeling that can last for hours into your day.
Instead of snoozing, aim to get up with your first alarm. Place your phone or alarm clock across the room so you’re forced to physically get up. Once you’re moving, open the curtains and expose yourself to sunlight. That helps reset your internal clock and boosts alertness. The sooner you build a consistent morning routine, the better your overall sleep and energy will be throughout the day.