Sleep Myths, Science & Smarter Habits

1. Caffeine & Alcohol: The Frenemies of Sleep

Do you have friends who tell you that they can drink a large mug of coffee or their favourite chai latte and sleep like a baby? Perhaps, you are one of those people.

That evening latte might seem harmless, but caffeine lingers in your system for hours. In fact, caffeine has a half-life of 6 hours, which means that 25% of caffeine still remains in your system twelve hours after your last cup. How does caffeine act? It blocks adenosine (your brain’s natural "sleep pressure" signal), making it harder to fall asleep and reducing deep sleep—the kind that actually restores you. Research suggests cutting off caffeine by 2 PM is ideal to ensure a peaceful sleep.

As for alcohol? It is a wolf in sheep’s clothing. Sure, it knocks you out, but it also fragments your sleep and disrupts REM sleep—the phase of sleep important for memory and emotional resilience. Even one drink before bed can mess with your sleep. The fix? Wrap up happy hour at least three hours before bedtime.

2. Jet Lag and the Body Clock- Outsmarting Time Zones

With the amount we all travel, jetlag has become a fact of life, and one we have to deal with on a regular basis. Your body has its own time zone—it’s called your circadian rhythm—and it doesn't like being dragged across the globe. Jet lag is basically your body clock stuck in your old time zone while your plane ticket says otherwise.

But you can hack the system:

Before your trip: Gradually adjust your sleep schedule by 30-60 minutes a day toward your destination’s time zone.

On arrival: Soak up morning sunlight (it resets your clock faster than coffee). Avoid bright light at night—yes, that means putting your phone away.

Melatonin can help, but it’s not a sleeping pill. A small dose (0.5–1 mg) taken at local bedtime

You can’t eliminate jet lag entirely, but with a little planning, you can trick your brain into adjusting faster.

3. Sleeping Pills: Not What you Think

I would caution against sleeping pills. Pop culture makes sleeping pills seem like a magic fix, but the research is sobering. Most sedatives don’t produce natural sleep—they just knock you out. Worse, they often reduce deep sleep and can lead to dependency.

The better alternative? Cognitive Behavioral Therapy for Insomnia (CBT-I), a structured program that tackles the root causes of sleeplessness. It’s not as quick as a pill, but it actually works long-term. There are many websites and apps which teach CBT-I and you should be able to find information online easily. I like Sleepio, a website developed by sleep experts including Professor Colin Espie, a leading researcher in CBT-I and an app called CBT-I Coach, developed by the US Department of Veterans Affairs and Stanford University.

4. The Art of the Nap

Napping isn’t just for toddlers. They are brain fuel for adults- if done correctly. A well-timed nap can improve your concentration and even boost creativity. A 10-20 minute power nap can recharge your brain and improve focus and creativity, without making you groggy. Longer naps (60-90 minutes) also work wonders- they are like a full mental reset, giving your mind time to clean up, work through memories and consolidate them.

Just be mindful of napping after 3 PM or napping too long—it may affect your night sleep and you may have difficulty falling asleep.

5. Can you ‘catch up’ on sleep?

The short answer? Not really.

Think sleeping in on weekends erases your sleep debt? Nope. While an extra hour or two helps, it doesn’t undo the damage done during a week of sleep deprivation. You can’t bank sleep and your brain and body do not reset on Sunday morning, even if you sleep in till 2 pm. That is a myth- sorry.

One all-nighter can take days to recover from. Consistency beats cramming—aim for 7–9 hours nightly, no shortcuts.

6. Why Teens Need More Sleep (and It’s Not Just Laziness)

My son, a teenager sleeps in the car going to school and coming back from school! And I have heard similar complaints from other moms. But here is the truth. Teenagers aren’t being dramatic when they say they’re tired all the time—they’re biologically wired to need more sleep. In fact, teens require 8 to 10 hours of sleep a night, sometimes more during periods of intense growth or mental development.

Why? During adolescence, the brain is undergoing a massive remodel—removing old connections, wiring new ones, and strengthening memory, emotional adjustment, and decision-making. Sleep is when all of this construction happens. Without enough of it, teens can struggle with mood swings, poor concentration and bad decision making. So next time you teenager throws a tantrum, give them some latitude.

And it’s not just how much sleep they need—they also run on a delayed biological clock. A teen’s melatonin release naturally kicks in later at night, which means early school start times often force them to wake up in the middle of their biological night. It’s like permanent jet lag.

So next time a teen sleeps past noon on the weekend, let them—it’s not rebellion, it’s biology.

7. Why You Wake Up at 3 AM (and How to Stop It)

Do you ever wake up in the middle of the night and are unable to fall back to sleep? You’re not alone. Stress, late-night screen time, or even an overheated room can trigger mid-sleep wake-ups. The worst thing you can do? Lie there stressing. By the way, counting sheep does not help.

Instead, get up, do something boring (read a physical book, no screens), and return to bed when you are drowsy. Your brain will relearn that bed = sleep, not bed = frustration.

8. Sleep’s Dark Side: The Alzheimer’s Link

Here’s the scary part: Poor sleep isn’t just about fatigue. During deep sleep, your brain flushes out beta-amyloid, a toxic protein linked to Alzheimer’s. Skimp on sleep, and that garbage piles up. Studies show that even one bad night spikes amyloid levels. The takeaway? Protecting your sleep now is one of the best long-term investment in brain health.

9. Melatonin: Not a Magic Pill

Melatonin isn’t a sleeping pill—it’s a timing signal. It tells your brain, "Hey, it’s dark out—time to wind down." That makes it great for jet lag or shift work, but less helpful if you’re just anxious. Stick to low doses (0.5–1 mg) and use it only when needed, not nightly. Higher doses can actually throw off your body clock.

The Bottom Line

We spend nearly one-third of our lives asleep—and for good reason. Sleep isn't just rest; it's regeneration; it’s maintenance mode for your brain and body. Small changes—like cutting caffeine early, dimming lights at night, and keeping a consistent schedule—add up to better focus, resilience, and long-term health.