Common Sleep Myths... Busted

As you know, we're big on sleep here at NEOM – since it really is the foundation of better wellbeing. Like with most things, you've probably heard all sorts about how you can improve your sleep, as well as things which certainly won't. So much so, it can be tricky to know what's true and what's not.

Thankfully, we've called in the help of Sleep Expert and Founder of The Insomnia Clinic, Kathryn Pinkham to help separate fact from fiction. Here she busts some of the most common myths about banking a Perfect Night's Sleep...

Sleep Myth 1: Your Brain Sleeps When You Sleep

This is a good one. Many people think that when you nod off at night, your brain is also getting its forty winks. Interestingly, this isn’t actually the case.

According to Kathryn, ‘whilst sleep is a state of reduced mental and physical activity in which consciousness is altered, it is far from passive. Your brain and body are working hard to repair muscles, build immunity, and consolidate memories among many activities linked to quality of life.’

Your brain is a wondrous thing. As you’re not moving (as much) during sleep, your brain and body expend more energy on internal processes that it has less capacity for when you’re awake. So, give yourself a gentle pat on the… er, head, as it helps you even at rest.

Sleep Myth 2: Electronic Devices Don't Impact Your Sleep

This is one of the myths about sleeping that has been thoroughly debunked over the past several years. But what is it about electronic devices that affect your sleep so much?

Kathryn explains that ‘studies1,2 show that electronic devices can impact on the development of melatonin – the sleepy hormone in our bodies. The blue light mimics daylight, which ends up suppressing production of this hormone and preventing you from feeling sleepy at night.’

Using your phone or a screen before bed is one of the biggest causes of sleep problems, but it’s also an easy fix. Try to stay off devices for at least an hour before bed to help you get a good night’s rest.

She also adds another important point, suggesting that ‘if you spend the evening scrolling or working, then it's likely your brain is also going to be wired – which will impact on how energising you find your sleep.’

Bust this sleep myth even more by having a read of this – Why is Tech (and Screen Time) Bad News for Sleep?

Sleep Myth 3: Sleep Is Complicated

Lots of things in life can be complicated, like rocket science, or choosing a movie to watch as a group of friends. Fortunately for us all however, sleep isn’t one of them.

‘Whilst there is a lot going on whilst we are asleep, the act of actually sleeping isn't complicated,’ Kathryn explains. ‘If our appetite for sleep is high, our body clock is set correctly and we have a good relationship with our bed, then sleep isn't something we need to 'try’ and do.’

In fact, Kathryn suggests that ‘we often make it more complicated for ourselves. Once sleep goes wrong, we end up doing too much and this adds a lot of pressure to the process – leaving us awake and alert.’

To avoid making sleep more complicated than it is, why not get into a gentle sleep routine with something from our Scent to Sleep Range?

Sleep Myth 4: Alcohol Helps You Sleep

Alcohol and sleep have a complicated relationship. You’ve probably been told that a drink is the perfect tonic to help you sleep at night – but this isn’t entirely accurate, and may actually be causing your sleep problems.

Technically, ‘alcohol can help you get to sleep as it acts as a sedative. However, you will find that your sleep is less restorative,’ Katheryn explains. ‘As we age, we also find that alcohol usually results in early morning waking, and you will feel more tired the next day.’ That’s to say nothing of the rotten feeling and potential hangover you could get from drinking alcohol before sleeping!

So, if it’s quality sleep you’re looking for, you’re far better staying away from alcohol and trying another remedy to help you drop off at night.

Our Perfect Night’s Sleep Essential Oil Blend for example, is specifically formulated with a range of soothing and relaxing scents, including lavender, chamomile and patchouli to help you prepare for bed.

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Sleep Myth 5: You Require Less Sleep As You Age

Late mornings feel like a luxury, but as you age it feels like late mornings get earlier with every year. So, it’s not surprising that a myth about sleeping less as you age cropped up.

According to Kathryn, ‘we tend to see that as people age they get less sleep. And one theory is that despite potentially needing the same amount of rest, the ageing process disrupts their circadian rhythms. This disruption often leads them to awaken earlier than they ideally should.’

If you’re familiar with your parents sleeping less, or experiencing this yourself, you’re not alone. ‘Research3 indicates a noticeable shift in the body's internal clock, prompting earlier waking times in the morning and earlier bedtimes at night among older people. While they may still require adequate sleep, achieving it becomes challenging. Moreover, when they do manage to drift into sleep, its quality may not match that of their younger years.’

So, it turns out that the answer to how many hours of sleep you need as you age isn’t clear cut. In truth, older people don’t seem to need less sleep – they may simply struggle to achieve the quantity or quality they did when they were younger.

Sleep Myth 6: Your Body Gets Used To Less Sleep

There are many causes of sleep problems, and lots of people struggle with getting quality sleep. You may pull all-nighters as a student, or be an insomnia sufferer. Or, you may even be a new parent hit with something along the lines of ‘you’ll get used to the sleepless nights’. But, is this actually true? Does your body get used to less sleep?

According to Kathryn, ‘technically, yes, the body can adapt to a pattern of less sleep – to some extent.’ (We’ve bolded this, as it’s incredibly important). ‘This adaptation is often referred to as sleep deprivation tolerance. When consistently exposed to insufficient sleep, the body may adjust its sleep-wake cycle and become accustomed to functioning on less sleep.’

But remember, we’re here to bust myths – and this one is definitely one of the more dangerous myths about sleeping that’s out there.

Kathryn explains that ‘even with adaptation, there are limits to how much sleep deprivation the body can tolerate without experiencing negative effects on health, cognition, mood, and overall well-being. It's important to note that while adaptation may occur, it doesn't necessarily mean that the body is thriving or performing optimally on less sleep. Long-term sleep deprivation can still have significant consequences.’

A long-term lack of quality sleep can make you irritable, reduce your ability to concentrate or make rational decisions, and much more besides. So, it’s absolutely vital that you work on getting regular, and good quality sleep.

Sleep Myth 7: How Long You Sleep Is Most Important

Busting this particular sleep myth is a pleasure – as, like with many things in this world, it’s not quantity that matters, but quality. This is backed up by Kathryn, who says you should ‘focus on quality, not quantity. Good quality sleep is what will make you feel more rested and refreshed the next day, not lots of poor-quality sleep.’

So, instead of asking ‘how many hours sleep should I get?’, you need to start considering how good your sleep is. And, if you’re stuck for inspo on how to get into a strong sleep routine, check out A Nutritionist’s Timeline For The Perfect Night’s Sleep to help you out.

Sleep Myth 8: If You're Struggling To Sleep, Stay In Bed

Picture the scene. Teeth brushed, pjs on, you’re in bed ready to get those zzz’s before work the next day. But, you just can’t seem to drop off into dreamland. Do you a) stay in bed, or b) get up and do something else?

We reckon most of you would pick option a – but, this is not necessarily the right option to help you get to sleep. It may seem counterintuitive, but according to Kathryn, ‘the less time you spend in bed, the better the quality of sleep you will get.’

This is all because of associations. If you regularly read, play games, or even scroll on your phone in bed, your brain starts to associate your bed with these activities – increasing the likelihood you’ll feel alert when you’re in bed. This is why Kathryn recommends that you ‘keep your bed for sleep and sex only, as your brain will associate bed with these things, rather than wakefulness.’

If you are struggling to drop off, take yourself away from your bed for a minimum of around 30 minutes. During this time, you could read on the sofa, do a small tidy up, or simply sit in silence (but don’t feel tempted to get on your phone – see sleep myth 2). Then, once you feel sleepy again, you can snuggle up and hopefully drift off for a good night’s sleep.

Sleep Myth 9: Napping Makes Up For A Poor Night Of Sleep

Nothing feels quite as luxurious as a midday snooze. And it’s especially tempting to fit in a quick 30 minute kip when you’ve slept poorly the night before. But, you should avoid this as a long-term solution.

Kathryn explains that while ‘a nap can help to get you through until bedtime, if you get into a habit of longer naps later in the day, you will find that it disrupts your ability to fall asleep at bedtime, or you will wake through the night. This is because we need to build up our appetite for sleep – and the longer we are awake, the stronger this appetite will be.’

If you’re a chronic poor sleeper, then a daytime nap can be incredibly tempting. But, you should try to avoid these if you want to improve your long-term sleep quality.

Bank A Perfect Night's Sleep With NEOM

We're all about helping you to get better sleep... so much so we have a whole Scent To Sleep collection which has everything you need to create the ultimate nightly routine. And, for more expert advice when it comes to sleep, head over to our Sleep Hub which is overflowing with top tips.

Or, if it's a mood boost during the day you're after, check out our Scent To Make You Happy range too.

Love this and want more? Have a read of these… 13 Expert (And Must Try) Tips For How To Sleep In The Heat | Everything You Need to Know About the Importance of Light and Sleep | The Best Foods to Eat Throughout Your Day to Help You Sleep

References

1. Ishizawa, M., et al, 2021, ‘​​Effects of pre-bedtime blue-light exposure on ratio of deep sleep in healthy young men’, in Sleep Med., 84:303-307.
2. Wahl, S., et al, 2019, ‘The inner clock-Blue light sets the human rhythm’, in J. Biophotonics, 12(12):e201900102.
3. Hood, S., & S. Amir, 2017, ‘The ageing clock: circadian rhythms and later life’, in J. Clin. Invest., 127(2):437-446.

DISCLAIMER: Please note that this article is intended as informational and is therefore not to be used as a substitute for medical advice. This article does feature the advice from expert(s), but this commentary is their own and not to be taken as views of NEOM Wellbeing.