There is no shortage of advice about how to get better sleep, but not all of it is grounded in science. In fact, many popular beliefs about sleep can actually harm your sleep quality rather than help it. As a Cognitive Behavioral Therapy for Insomnia (CBT-i) specialist, I’ve encountered countless clients who unknowingly follow sleep myths that worsen their insomnia. In this article, we’ll debunk five common sleep myths and explain how CBT-i can help you get back on track for healthy, restful nights.
Myth #1: “You Need Exactly Eight Hours of Sleep Every Night”
One of the most persistent myths is that everyone needs exactly eight hours of sleep. While it’s true that sleep experts often recommend 7-9 hours per night for most adults, the reality is that sleep needs vary from person to person. Some people feel well-rested after just six or seven hours, while others may need closer to nine.
The truth: Sleep quality is just as important—if not more important—than sleep quantity. It’s not just about hitting a specific number of hours; it’s about how refreshed and alert you feel during the day. CBT-i focuses on improving both the quantity and quality of sleep by helping you develop consistent sleep habits that fit your body’s natural needs.
Myth #2: “Napping During the Day Will Ruin Your Nighttime Sleep”
Many people believe that taking naps will interfere with their ability to sleep at night. While it’s true that long or late naps can affect your nighttime sleep, brief naps earlier in the day can actually enhance your performance and mood without sabotaging your sleep.
The truth: The timing and length of your naps are key. A short nap (20-30 minutes) in the early afternoon can be refreshing without interfering with nighttime sleep. If you struggle with insomnia, CBT-i can help you regulate your sleep-wake cycles and find a nap routine that works for you.
Myth #3: “Lying in Bed Will Eventually Make You Fall Asleep”
When people can’t sleep, they often stay in bed, thinking that if they just wait long enough, sleep will come. Unfortunately, this only increases frustration and anxiety, making it harder to fall asleep.
The truth: Lying awake in bed for long periods of time can train your brain to associate the bed with wakefulness rather than sleep. In CBT-i, this is known as stimulus control. One of the key strategies in CBT-i is teaching individuals to get out of bed if they can’t fall asleep after 20 minutes. By doing a relaxing activity until you feel sleepy, you’ll reinforce the connection between your bed and sleep.
Myth #4: “If You Can’t Sleep, Stay in Bed Longer in the Morning”
It might seem like staying in bed longer the next day is a good way to make up for lost sleep, but this often backfires. Sleeping late or lying in bed longer can disrupt your body’s natural sleep-wake cycle, making it harder to fall asleep at the proper time the next night.
The truth: A consistent sleep schedule is critical for overcoming insomnia. CBT-i teaches you how to establish regular sleep and wake times, which helps reset your body’s circadian rhythm. By getting up at the same time each morning, even after a poor night’s sleep, you’ll eventually improve your overall sleep patterns .
Myth #5: “You Can ‘Catch Up’ on Sleep Over the Weekend”
Many people believe that sleeping in on weekends will help make up for the sleep they’ve missed during the week. Unfortunately, this habit can lead to a condition known as social jetlag—where your body’s internal clock is thrown off by inconsistent sleep times.
The truth: While catching up on sleep occasionally can provide some temporary relief, it’s not a long-term solution. A regular sleep schedule is much more effective for improving sleep over time. CBT-i helps you establish consistent sleep habits that promote better sleep quality every night, not just on the weekends .
How CBT-i Can Help You Break Free from Sleep Myths
Cognitive Behavioral Therapy for Insomnia (CBT-i) is a proven, science-backed method for treating insomnia. By debunking sleep myths and focusing on evidence-based strategies, CBT-i helps you reframe your beliefs about sleep and establish healthier sleep habits. Whether it’s reducing the amount of time you spend in bed awake, developing a consistent sleep schedule, or addressing the anxiety that keeps you up at night, CBT-i provides long-term relief without the need for medication.
If you’ve been struggling with sleep, it’s time to let go of the myths and embrace proven strategies for better rest. Explore my CBT-i Insomnia Coaching Program and discover how we can work together to overcome your insomnia and improve your quality of life.
Citations:
- CDC Sleep Recommendations: CDC Sleep Recommendations
- Harvard Health: Napping and Sleep: Harvard Health on Naps
- CBT-i and Stimulus Control: CBT-i Overview from the American Psychological Association
- Circadian Rhythms and CBT-i: National Sleep Foundation on Circadian Rhythms
Social Jetlag and Sleep: Scientific American on Social Jetlag