Truths You Need to Know About Sleep – Myths You Hear Over and Over Again, But Science Has Already Debunked

There are myths that get repeated so often they almost sound like facts. And when it comes to sleep, some of these myths continue to circulate, even though science has already disproven them. Taking advantage of April Fools’ Day, we decided to flip the script: today, no lies – only truths.

Sleep remains one of the most overlooked areas of our health. We talk about food, exercise, productivity... but we forget that all of that depends, first and foremost, on quality rest. This article will help you debunk some of the most persistent myths about sleep, based on scientific evidence and useful advice you can apply in your daily life.

"Sleeping 5 or 6 hours is enough"

The truth is – it's really not.

This is one of the most common – and harmful – myths. Believing that 5 or 6 hours is enough may sound harmless, but science shows exactly the opposite.

Sleeping less than 7 hours per night is linked to a higher risk of cardiovascular diseases, diabetes, depression, and even workplace accidents. The impact isn’t just physical – it’s cognitive too: lack of focus, low productivity, and irritability are classic signs of insufficient sleep.

Chronic sleep deprivation affects memory and learning processes because it prevents the consolidation of information acquired during the day. And the most concerning part? You often don’t even realise how tired you are. The brain adapts, but performance keeps declining.

Practical tip: Sleep between 7 and 9 hours per night. There are no shortcuts or replacements. If you struggle to fall asleep, review your nighttime routine: fewer screens, less caffeine, and more consistency in your schedule.

        "Sleeping well improves everything – from health to mood,                       from concentration to the immune system."
         Dr. Carlos Schenck, sleep medicine specialist

"Alcohol helps you fall asleep"

But it interferes with what comes next.

Alcohol acts as a sedative, so falling asleep might seem easier. But what happens after you fall asleep is what really matters – and that’s where alcohol gets in the way.

It directly disrupts the deeper stages of sleep, especially REM sleep, which is essential for emotional memory and psychological balance. This means you wake up more often during the night, your sleep is fragmented, and you wake up feeling less restored.

There’s another important detail: alcohol can worsen sleep-related breathing disorders, like snoring or sleep apnoea, making rest even less effective.

Avoiding alcoholic drinks at night is a simple but powerful step towards sleeping better and waking up more energised.

"Staying in bed helps you fall back asleep"

In reality, it can keep you awake longer.

When you can’t sleep, it’s natural to stay in bed waiting for sleep to return. But this waiting game can turn into a frustrating cycle. Your brain starts associating the bedroom with wakefulness instead of rest.

Getting out of bed, moving to another space, and doing something calm (without bright lights or screens) helps break that pattern. This is even a technique used in insomnia therapy, known as stimulus control.

Practical tip: If you’re awake for more than 20 minutes, get up. Only go back to bed when you naturally feel sleepy. And reserve the bedroom for sleep only – no phones, no series, no work.

 

"Sleeping more on the weekend makes up for lost sleep during the week"

Not exactly – sleep can't be stored.

Catching up on one or two bad nights of sleep might be possible, but don’t think that sleeping little from Monday to Friday can be fixed with a weekend sleep marathon. The body doesn’t work that way.

Studies show it can take up to 4 days to recover from just one poor night’s sleep – and even then, not all cognitive functions are restored. This kind of “social jet lag” disrupts your biological rhythms and can contribute to metabolic problems, weight gain, and mood swings.

Tip: Stick to a regular sleep schedule, even on weekends. Regularity is one of the biggest allies of quality rest.

"As you get older, you need less sleep"

It’s true that patterns change – but the need remains.

It’s a myth that older adults need less sleep. What actually happens is that, with age, sleep tends to become lighter and more fragmented, which gives the impression of needing less rest. In reality, most adults still benefit from 7 to 8 hours of sleep per night.

Hormonal changes, increased health issues, and certain medications can interfere with sleep quality as we age. That doesn’t mean the body needs less sleep – it just becomes harder to get it.

What can you do?
Invest in small changes that make a big difference: a comfortable room temperature, less artificial light at night, and a calming routine that signals the body it's time to slow down.

 

"Using your phone helps you relax until you fall asleep"

In fact, it stimulates your brain even more.

This habit is becoming increasingly common – and increasingly harmful. The blue light from screens reduces melatonin production, the hormone that signals to your body that it’s time to rest.

And the content itself (messages, social media, videos) stimulates the brain instead of calming it. The result? It takes longer to fall asleep, and the quality of sleep is worse.

Try creating a “digital curfew” – a moment from which you put your screens away. It could be 30 minutes to an hour before bed. Swap your phone for a book, calming music or a warm bath.

Conclusion: When rest is real, everything else improves

On this April Fools’ Day, we leave you with truths that deserve to be taken seriously. Sleep is one of the most important pillars of health – and one of the most ignored. It’s not a luxury; it’s a biological necessity. And the sooner you understand this, the sooner you'll notice improvements in your energy, focus and overall health.

Sleeping well isn’t about luck. It’s about creating the right conditions, routines, and habits that support rest – and that’s within your reach.

Sleeping well isn’t a sign of laziness. It’s a sign that you’re taking care of yourself.