The Science Behind Better Rest: Debunking Common Sleep Myths
By Eston Kallins
Sleep research continues to highlight the crucial role sleep plays for our immune system, memory processing, tissue repair, and hormonal balance, all of which have an undeniable impact on our mental health. We know that sleep is good for us, but the same could be said of spending time with our family, going out with friends, exercising, and reading. The list goes on.
While the current wave in social media seems to suggest we can perfectly optimize productivity and simultaneously keep our health in line, we all know it's not that easy. While trying to balance all our daily priorities, sleep is often the first to go. We are far too familiar with ideas like we can simply “catch up on sleep” over the weekend or that we might be the “type of person” that simply functions fine on less sleep. Let’s debunk some common myths about sleep.
1. Weekend Sleep “Fixes” Weekday Loss
There’s a common notion that we can deprive ourselves of sufficient sleep over weekdays as long as we make up the difference over the weekend. We all know the feeling of being half awake on an early weekend morning and choosing to stay in bed to “catch up” on sleep and pay back our sleep debt. But it’s not that simple.
A 2019 study in Current Biology, which analyzed subjects who had restricted weekday sleep by 5 hours, found that recurrent sleep restriction, regardless of weekend recovery sleep, had negative long term effects on after-dinner energy intake, weight gain, and reduced insulin sensitivity. A 2022 review found that cyclical patterns of sleep restriction during the week, followed by weekend recovery, do not restore immune function or alleviate physiological stress.
Part of this is due to the nature of our circadian rhythm (our body’s natural sleep/wake schedule). Our circadian rhythm stays on schedule even when we don’t. It is crucial to keep our sleep schedule as consistent as possible throughout the week and minimize the amount of “catch up” sleep.
2. Some people don’t need as much sleep
We all have that one friend (maybe it's you) who brags about effortlessly pulling all-nighters and sipping coffee at dinner. While your friend might be less sensitive to sleep deprivation, they are not immune. Getting less than the standard recommendation of 7-9 hours of sleep has detrimental effects for the vast majority of people. According to the American Academy of Sleep Medicine, sleeping less than 7 hours can increase the risk for mental health conditions like depression and physical ailments like diabetes and heart disease. While some people feel like they function well on less sleep, there may still be many long term detriments.
3. Scrolling or watching TV helps you unwind
While many of us enjoy the occasional Netflix sitcom or TikTok scroll before bed, the reality is, our sleep doesn’t. Studies have shown that blue light exposure within 2 hours of bedtime can disrupt our circadian rhythm and suppress the release of melatonin, making it harder to fall asleep and get good quality sleep.
4. Sleeping pills are a long-term solution
Sleeping medications, like melatonin, are often a go-to solution for those of us struggling to sleep or trying to optimize recovery for the day ahead. Although melatonin may prove helpful on certain occasions, research suggests that is not a long-term solution for sleep disorders. The effectiveness of most sleeping pills, especially melatonin, tends to decrease over longer periods of time, eventually leading you right back to where you started. Talk to a clinician if melatonin isn’t working; there are many ways to address sleep difficulties.
5. Alcohol before bed helps us fall asleep
Many might swear by the “bedtime buzz,” however, the research is strongly opposed. Although drinking before bedtime may help us fall asleep faster, studies confirm that alcohol can seriously diminish the quality of our sleep. This is in part due to an increase in sleep fragmentation - more frequent brief awakenings throughout the night that disrupt our typical cycling between sleep stages. For example, REM sleep, which is vital for memory, mood, and learning, is especially disrupted by even small amounts of alcohol intake before bed. Alcohol consumption can also contribute to snoring and sleep apnea, poorly impacting sleep quality.
6. Wearable sleep data is enough (for mental health purposes)
Wearable devices like Whoop or Apple Watch are becoming increasingly relevant when it comes to measuring our sleep quality. Although wearable technology is quickly improving, research has shown that it is not a sufficient replacement for self-reported data. One study analyzing the relationship between neurocognitive performance and wearable vs self-reported sleep data found that only self-reported data showed statistically significant correlations to neurocognitive performance.
When it comes to assessing sleep quality, especially its effects on your mental health, wearable data should be treated as a complement to self-reporting, not a substitute. It turns out our perception of how we slept is equally as important, if not more so, than the objective data from our wearable devices. Your body is good at telling you when it isn’t feeling rested or is lacking sleep. Listen to it.
Final Thoughts…
Do yourself a favor and stop trying to fit everything in. It is perfectly normal to give some things up. But for the sake of your overall health, especially mental health, keep sleep high on your list of priorities. That doesn’t mean that you should sleep all day over the weekend. While these common misconceptions may not sound like a big deal, they add up. When choosing between that extra late night episode of netflix or that glass of wine before bed- don’t- your mental health will thank you.
Hygiene tips
DO
Get 7-9 hours of real sleep.
Keep a consistent 7-day sleep schedule. Try to go to bed at the same time every night.
Break a sweat during the day.
Listen to your body, not just what your wearable tells you.
DON’T
Drink alcohol 3-4 hours before bed.
Expose yourself to blue light 2 hours before bed (TV, phone, laptop, etc). Instead, try reading or meditating.
Use melatonin as your go-to fix for sleep issues.
Try to force yourself to sleep.
The small choices we make each night add up. Don’t let one bad night stop you from adopting good habits the next. Like any healthy routine, building good sleep hygiene takes time. It’s worth it – your mind and body will thank you.
Sources:
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American Academy of Sleep Medicine. (2015, June 1). Seven or more hours of sleep per night: A health necessity for adults. AASM. https://aasm.org/seven-or-more-hours-of-sleep-per-night-a-health-necessity-for-adults/
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