You can’t treat what you don’t understand. Debunking the great sleep myths of our time.

Sleep is as important to our overall physical and mental health as eating well and exercising. But too often, sleep is the part of our health that falls to the wayside.

That’s partially because there are many misconceptions about what makes healthy sleep. Here are five of the most common sleep myths, and what the latest science supports.

MYTH 1: Most adults only need five hours of sleep, and some need even less.

While scientists have discovered three gene mutations that allow some individuals to sleep for shorter periods without adverse effects, those mutations are rare. Fewer than one in 4 million people carry the newest short sleep gene, referred to as NPSRI.

SCIENCE SAYS: The National Sleep Foundation recommends that adults get seven to nine hours of sleep per night. People who regularly sleep less than the recommended amount have trouble functioning to their fullest during the day. The effects go beyond feeling tired. Sustained sleep deprivation negatively impacts our overall health, increasing the risk and severity of chronic health conditions and mental illness.

MYTH 2: Stayed up late the night before? You can make up for it later.

People often assume that they can compensate for a lack of sleep by taking naps or “binging” on sleep several nights later. Unfortunately, the human body doesn’t work that way. Nothing compares to getting an adequate amount of sleep on a nightly basis.

SCIENCE SAYS: Sleep deprivation accrues over time. Studies show that long-term sleep debt can’t be “repaid” by a period of concentrated sleep. If low-quality sleep is the norm for you, don’t bank on a sleep binge to cancel out the increased risk of high blood pressure, obesity, and irritability that comes with sustained sleep deprivation.

MYTH 3: It doesn’t matter whether you sleep during the day or at night.

When you sleep matters. While sleeping during the day is better than nothing, the human body has a natural circadian rhythm: the 24-hour internal cycle that guides our internal vital systems. Our immune response, cardiovascular and digestive health, and hormonal changes are all guided by our circadian rhythm.

SCIENCE SAYS: Environmental factors — many of which are outside of individuals’ control — impact sleep health. Artificial light, noisy environments, and night shift work all interrupt the body’s circadian rhythms. Existing inequalities mean that not every individual has the same chance to get a good night’s sleep. Night shift workers, for example, typically sleep less and at a lower quality than individuals who work during the day. A study of hundreds of workers revealed that Black and Latinx employees are twice as likely to work the night shift, resulting in a night of sleep that is, on average, a full hour shorter than the rest experienced by white workers. There are significant sleep disparities across the population that limit the ability to get quality sleep, and addressing them can help improve health equity in our communities.

MYTH 4: Snoring is annoying, but it’s nothing to worry about.

People tend to think that snoring is a sign someone is sleeping deeply, and they accept it as a disruptive noise rather than a serious health concern. Troublesome snoring happens when someone snores to the point of waking up themselves or others, wakes up gasping or choking, or frequently experiences delayed breathing during sleep.

SCIENCE SAYS: Occasional snoring might not be cause for concern. However, snoring is also a major symptom of a common sleep disorder called obstructive sleep apnea (OSA). When an individual has OSA, their throat muscles relax too much, obstructing airflow and making it difficult to breathe between five and thirty times an hour. One study estimates that OSA affects up to 20% of the US population, yet around 90% of those individuals are undiagnosed. Studies show that it’s frequently a patient’s partner that alerts them of symptoms and encourages them to seek clinical treatment. If you or a loved one notices disruptive snoring, it’s time to consider making a doctor’s appointment.

MYTH 5: You can fix sleep by making a change in lifestyle or habits.

High-quality sleep is associated with a few factors, including falling asleep within half an hour of getting into bed, awakening no more than once throughout the night, and getting back to sleep within twenty minutes if you do awaken. For some people, following a sleep routine can help improve sleep quality. But if exhaustion greets you first thing in the morning, and any zest for life is a distant memory by the end of the day, a sleep-related issue is likely to blame.

SCIENCE SAYS: Since the onset of COVID-19, 57% of Americans reported sleeping less, having a harder time falling asleep, or waking up. The problem is that most people aren’t aware of the prevalence or severity of diagnosable sleep disorders. Obstructive sleep apnea (OSA), one of the most common sleep disorders, is estimated to affect 1 billion people around the world. OSA stems from a physiological issue that leads to increased nighttime wakefulness, meaning that it can leave you feeling exhausted in the morning despite your established sleep schedule and other healthy habits. While sleep apnea can increase the risk of a heart attack or mortality by 30% over the span of 4–5 years, many people aren’t pursuing the necessary treatment.

Insomnia is another common sleep disorder that can’t be treated by the purchase of a white noise machine. 25% of women and 10% of the general population will struggle with insomnia symptoms (difficulty falling and/or staying asleep) in their lifetimes. Studies have shown that there’s a correlation between the intensity of an individual’s insomnia and the presence or severity of mental health disorders, specifically anxiety and depression.

Everyone deserves to experience the joy of being fully awake. Relying on tips and tricks to fix low-quality sleep, especially if they’re based on any of these common misconceptions, won’t address the underlying issue. Developing better sleep health can seem daunting. It certainly doesn’t happen overnight. Treating sleep-related disorders is more than just a change of routine — getting relief requires expert diagnosis and treatment. If any of the above resonates, take action today by evaluating your risk.