Myths vs. Facts: Debunking Common Sleep Misconceptions

Sleep is as misunderstood as an early 2000s teen listening to Paramore. Sleep is one of the most important aspects of our health and well-being, yet the pseudoscience and hustle culture surrounding it is incredibly harmful. We’re here to bust a few of the most common sleep myths and bring the truth to light so you can get the sleep you deserve.

Myth 1: You can catch up on sleep over the weekends

We’ve all had those days where we stay up a little too late on our phones, trying to squeeze in as much stimulation as possible before we have to wake up the next morning. Getting 5 hours of sleep a night can’t be that bad, right? Wrong. If you’re sleeping 5 hours a night during the week, you’ll still experience the effects of sleep deprivation even if you hibernate straight through the weekend. To summarize scientific research on sleep, be consistent. It’s okay if you stay up a little bit longer than usual on your phone one night, but try not to save all your sleeping for your days off. And try to stay away from your phone before bed. 

Myth 2: TV before bed helps you relax

Even if it’s the type of movie that makes you curl up all cozy-like, stay away from it before bed. Blue light is the enemy of sleep. Blue light comes from your phone, computer, TV, and other electronic devices that you love to use before bed. It tricks your brain into thinking that it’s still daytime, and prevents your body from producing melatonin, the sleep hormone. Blue light at the wrong times of day can really disrupt your circadian rhythm and sleep-wake homeostasis. Although some research suggests that interactive screens are worse than passive watching, neither are ideal. A good rule of thumb is to turn off your devices at least an hour before bed, and do something relaxing instead.

Myth 3: More sleep is always better

Even if you love to sleep as much as we do, too much of a good thing can be harmful. Sleeping too much can make you feel groggy, lethargic, slow, and depressed. It can also increase your risk of physical ailments like obesity, diabetes, heart disease and stroke. If you find yourself sleeping too much, there may be an underlying issue that needs to be addressed. Long naps during the day can even disrupt your nighttime sleep cycles.  Research suggests that between 7 to 9 hours is the range you should shoot for at night.  You want to find an amount of sleep that makes you feel refreshed and energized, and you may be surprised to find out that means you should actually sleep less.

Myth 4: If you can’t sleep, stay in bed and try harder

One of the worst things you can do when you can’t sleep is to try and force yourself to. Staying in bed and trying harder can actually make things worse. It can increase your frustration and stress levels, which naturally make falling asleep more difficult. This has a compounding effect, because it can make you associate your bed with being awake and contribute to insomnia, rather than relaxation and rest. So unless you want to ruin your relationship with your bed, you should get out of bed and do something else when you can’t sleep, like reading a book, listening to music, or meditating until you’re sleepy again. While you probably won’t be able to lie down and fall asleep at any time - unless you’ve done scientific research on polyphasic sleep - it will help you break the cycle of insomnia, and restore your bed as a place of rest and peace.

Myth 5: Do antibiotics make you tired?

If you’ve ever wondered if it’s the pills or your imagination making you sleepy, you’re not alone. Many people ask themselves the same question during a round of antibiotics, and the answer is: it depends. While some antibiotics, like vancomycin or itraconazole, may cause fatigue as a side effect, most are not known for causing it directly. The real reason you may feel tired is because your body is using a lot of resources to fight the infection. Not to mention that the infection itself may be causing symptoms of your fatigue. So while this may not be a definitive answer, fatigue during a round of antibiotics is typically nothing to be concerned about. Don’t give up on your antibiotics, get some rest, and you should be feeling energetic again in no time.

Sleep is a complex phenomenon, and there are so many factors that can contribute to a restless night. We hope this article has helped you address a few sleep myths that deserved to be debunked. Don’t let these myths get in the way of a good night’s rest again, and if you have any questions about what might be disrupting your sleep, we’re always happy to hear from you.