Sleep Myths A
You can “catch up” on sleep over the weekend
False - Sleeping in helps temporarily, but it doesn’t fully reverse the effects of chronic sleep deprivation. It also disrupts circadian rhythm.
Alcohol helps you sleep better.
False - Alcohol may make you fall asleep faster, but it disrupts REM sleep and leads to poor sleep quality.
Adults need less sleep as they get older.
False - Sleep patterns change, but most adults still need 7–9 hours. Older adults may sleep lighter but still need full rest.
Watching TV in bed helps you relax and fall asleep.
False - Blue light from screens can delay melatonin production and make it harder to fall asleep.
REM sleep is when most dreams occur.
True - REM is the stage most associated with vivid dreaming and emotional processing
Lying in bed awake helps you fall asleep faster
False - As adults get older, 7-9 hours of sleep is necessary
Exercise close to bedtime always helps you sleep
False - While exercise supports better sleep overall, intense activity too close to bedtime can make it harder to fall asleep for some.
Pulling an all-nighter won’t affect your performance if you drink enough coffee
False - No amount of caffeine can fully restore the cognitive and memory deficits caused by sleep lost
Naps should be under 30 minutes to avoid grogginess
True - Short naps (10-30 minutes) improve alertness without entering deep sleep, which can cause sleep inertia
Your brain “shuts down” when you sleep
The brain remains highly active, especially during REM sleep. It processes memories and performs critical functions.