Introduction 🌙
Sleep advice online can be confusing. Here are common myths—and what evidence suggests instead.
Use these corrections to focus on what actually helps.
Myth vs. Reality 🔍
“I only need 5 hours if I feel fine.”
Some adapt to sleep loss symptoms, but health and performance still suffer. Most adults need about 7–9 hours.
“Alcohol helps me sleep better.”
It may speed sleep onset, but fragments sleep and cuts deep/REM stages—worse overall.
“Blue‑light glasses fix everything.”
They can help a bit, but total light exposure and distance from screens matter more. Dim the room and park devices earlier.
“Weekends can fully repay sleep debt.”
Catch‑up helps short‑term, but it doesn’t fully reverse mood, metabolic, or attention costs. Aim for consistency.
What to Do Instead 🧭
Prioritize sleep opportunity
Give yourself enough time in bed and protect a consistent schedule.
Light earlier, dim later
Morning light anchors your clock; evening dim protects melatonin.
Build a wind‑down
Simple, repeatable steps beat last‑minute willpower.
Conclusion & Takeaway ✅
Ignore myths; master basics. Time in bed, light control, and nightly routines do the heavy lifting.
📝 Mini Action Plan
- Tonight:
- Dim lights 60–90 minutes before bed and park your phone outside the bedroom.
- Skip alcohol late to protect deep and REM sleep.
- This Week:
- Keep wake time within 1 hour every day.
- Get outdoor light within 60 minutes of waking daily.