Common sense or myth? These beliefs hold us back from sustainable sleep health.

In the world of sleep health, common sense can be surprisingly misleading.

As a clinician and researcher, I hear the same sleep myths come up over and over again — even from highly educated, health-conscious people. Often, even from healthcare providers who are experts in their own fields! That’s because so many sleep myths are based on half-truths that are much catchier as headlines. 

The truth about sleep is nuanced, as something complex and beautiful should be. And understanding it allows us to find sustainable sleep health beyond trends and gadgets. 

So let’s get to know sleep better and bust some of the most persistent myths we hear:

❌ Myth #1: “More sleep is always better, and it should be at least 7 hours per night.”

Not exactly.

Yes, the expert consensus for adequate adult sleep is 7–9 hours (including naps). But this reflects the fact that MOST people aged 25-65 needs an amount of sleep that falls within this range… not because YOU should necessarily always sleep this much, nor that more is better. 

We all differ in our sleep needs, just like we differ in how many calories we need. If you’re someone who naturally thrives on 7 hours, trying to force yourself to sleep 9 may backfire—leading to frustration, insomnia, or worse. On the other hand, if your body really needs 9 hours, consistently getting just 7 may leave you chronically sleep-deprived.

And here’s something most people don’t realize: sleeping too long can be a red flag, too. Regularly sleeping more than 9–10 hours per night is actually more strongly associated with dementia risk than sleeping fewer than 6 hours. Not necessarily because sleeping more causes dementia, but because being very sleepy is a “red flag” for other health problems. 

👉 The takeaway: The “right” amount of sleep is the amount your body naturally produces when nothing is in the way. You can figure that out by keeping your wake-up time steady for a couple of weeks and letting your bedtime float. Go to bed only when you’re truly sleepy, and see what pattern emerges.

❌ Myth #2: “Good sleep means sleeping straight through the night.”

The average healthy adult wakes up 10–16 times per night. You read that right—we all wake up a bunch of times during the night, even if we don’t remember it.

Think of your sleep like a whale: it dives deep but must surface for air occasionally. These brief awakenings are part of the rhythm of sleep. Evolutionarily, it probably helped us survive (someone had to listen for tigers while the rest of the tribe slept!).

In fact, before industrialization, it was common for people to wake up for a couple of hours in the middle of the night—what historians call biphasic sleep. People would pray, read, visit neighbors, then go back to bed. Some even consider human sleep naturally polyphasic (in multiple bouts, like when we nap).

👉 The takeaway: Sleep doesn’t have to be one perfect uninterrupted block to be good. Brief awakenings are normal and harmless. Let go of the idea that you must “sleep through” for it to count.

❌ Myth #3: “If I’m tired, I must need more sleep.”

Not necessarily.

This myth is dangerous because it blurs two very different states: sleepiness and fatigue:

• Sleepy means you could fall asleep right now. Your brain is ready for rest.

• Tired or fatigued can have dozens of other causes: dehydration, stress, boredom, depression, chronic illness, medication side effects, lack of movement, sensory overload, or even just a crash from too much caffeine.

Many of my patients with insomnia fall into a cycle where they feel tired (but not sleepy), so they go to bed early or nap often—only to lie awake, become frustrated, and further damage their confidence in sleep. The more they chase sleep, the more elusive it becomes.

👉 The takeaway: Learn to distinguish tired from sleepy. If you’re tired but not sleepy, address the root cause—boredom, stress, dehydration, sedentariness, etc. etc. Don’t assume sleep is the answer.

❌ Myth #4: “As long as I get enough sleep, it doesn’t matter when I get it.”

Actually, timing matters a lot—possibly more than quantity.

Our bodies run on circadian rhythms, and each of us has a natural preference for when to sleep and wake. This is called a chronotype. Some of us are morning larks, some are night owls, and most of us fall somewhere in between.

When your sleep-wake times align with your chronotype, you sleep better and function better during the day. And if your schedule keeps shifting—say, staying up late and sleeping in on weekends—it causes social jetlag, a mini time-zone shift every week that disrupts your circadian system and increases risks for mood disorders, metabolic issues, and poor immune function.

👉 The takeaway: A consistent sleep-wake schedule that matches your chronotype is just as important as getting “enough” hours.

So What’s the Real Sleep Truth?

Forget the one-size-fits-all rules. Here’s what matters most:

✅ Get the right amount of sleep for your body, which is the amount you naturally get if your sleep-wake patterns are stable and there’s nothing big getting in the way of your sleep

✅ Expect some wake-ups at night, and know that these are not inherently bad

✅ Understand that fatigue isn’t always about sleep, so you can aim your efforts at the right target

✅ Prioritize timing and consistency alongside quantity

Healthy sleep doesn’t mean perfect sleep. It means flexible, dynamic sleep that matches your current needs (most of the time). 

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