You climb into bed early, determined to get eight solid hours. You avoid caffeine, shut off the lights and still toss and turn. By morning, you’re groggy—and blaming yourself for not doing sleep “right.”
But maybe the problem isn’t you. Maybe it’s the myths you’ve been told about how sleep works. Science shows that sleep is highly individual and shaped by more than bedtime routines. Clinging to rigid rules can backfire—adding stress where you need rest.
The 8-Hour Myth
The idea that everyone needs eight hours is oversimplified. Research shows adult sleep needs range from six to nine hours, depending on age, genetics and lifestyle. Some people feel fully restored with less, while others need more. What matters most is consistency—going to bed and waking up at regular times trains your circadian rhythm and supports deeper, more restorative rest.
Catching Up on Weekends Doesn’t Work
It’s tempting to think you can repay “sleep debt” by sleeping in on Saturdays. But irregular schedules disrupt circadian timing, leaving you feeling more jet-lagged than rested. Studies show that shifting sleep times—even by a couple of hours—can impair mood, alertness and metabolism. Better to aim for steady patterns throughout the week than to binge sleep when you’re burned out.
Screens Aren’t the Only Culprit
Blue light from phones and laptops can delay melatonin production, but blaming screens alone misses the bigger picture. Stress, caffeine, alcohol and late-night overthinking are equally powerful disruptors. Healthy winding-down routines—dim lights, calming activities, journaling or gentle stretching—help signal to your body that it’s time to rest, regardless of the tech factor.
What Actually Helps
- Prioritize regularity: wake up and go to bed at roughly the same time, even on weekends.
- Protect your wind-down: create an evening ritual that helps the body transition.
- Think quality, not quantity: how rested you feel matters more than hitting a number.
- Listen to your body: experiment with what works for you instead of following rigid rules.
Sleep is not a test to pass or fail—it’s a rhythm to be nurtured. By letting go of myths, you reduce the pressure that keeps you awake and give your body what it really needs: rest on its own terms.
Sources & Further Reading
- National Sleep Foundation. How much sleep do we really need? https://www.thensf.org/how-many-hours-of-sleep-do-you-really-need
- Watson NF, et al. (2019). Sleep myths: An expert-led study to identify false beliefs about sleep that impinge upon population health. Sleep Health, 5(4): 409–415.
https://pmc.ncbi.nlm.nih.gov/articles/PMC6689426 - Harvard Health Publishing. Weekend catch-up sleep won’t fix the effects of sleep deprivation on your waistline.
https://www.health.harvard.edu/blog/weekend-catch-up-sleep-wont-fix-the-effects-of-sleep-deprivation-on-your-waistline-2019092417861
