For something so necessary to our health and survival as sleep, there are a lot of misconceptions and half-truths circulating about how to get a good night's rest. Here are a few widely-believed myths that may interfere with sleep.
Myth 1: Quickly falling asleep means you're exhausted.
According to the National Sleep Foundation, it usually takes 10 to 20 minutes to fall asleep after lying down. However, falling asleep in less time may signify you aren't getting enough sleep. Other warning signs of sleep deprivation are if you feel intense emotions, seem unfocused or if quiet moments during your day make you feel tired.
Myth 2: Logging seven to nine hours in bed is enough.
Researchers from the National Sleep Foundation note that healthy adults should sleep seven to nine hours each night, but you could be within those guidelines and still lack the quality, restorative sleep your body needs. You may not be getting quality sleep if you struggle to wake up to your alarm or still feel tired in the mornings, despite meeting the seven- to nine-hour mark.
Myth 3: Eating before bed is a bad idea.
Heartburn brought on by a heavy meal can keep you up at night, but so can hunger. A light snack before bed can prevent a growling stomach from waking you. Sleep-friendly snacks contain complex carbohydrates and tryptophan, such as whole-grain crackers and cheese. The combination increases levels of the sleep neurotransmitter serotonin.
Myth 4: Late-night exercise sessions interfere with your sleep.
Good-quality sleep requires physically active days, and exercising at night doesn't necessarily interfere with your sleep. It all depends on the individual. While very intense workouts can increase your body temperature and make it hard to fall asleep, an evening yoga class or walk may be just what you need to relax.
Myth 5: I can just rely on my sleep tracker.
A 2019 article in Sleep Medicine Reviews found sleep trackers identify sleep versus wakefulness correctly only 78% of the time. However, accuracy was as low as 38% when measuring how long it took people to fall asleep. The Journal of Clinical Sleep Medicine states that trackers can't distinguish between light and deep sleep. Others assume you're sleeping when you're reading in bed, which leads to inaccurate information.
If you need help getting better quality sleep, talk to your doctor about scheduling a sleep study.
