The 10 best known sleep myths

Sleep is one of the most important factors for our health—and at the same time, a topic fraught with misconceptions. For generations, rules and tips have been around that sound plausible but are scientifically unsupported. Some myths are romantic, others stem from ancient traditions or have been spread through social media. But which sleep wisdom is truly true—and which belong to the realm of legend?

We have the 10 most common sleep myths and explain what is really behind it.

Table of contents

1. Myth 1: “Everyone needs 8 hours of sleep”
2. Myth 2: “The more sleep, the better”
3. Myth 3: “Alcohol helps you fall asleep”
4. Myth 4: “Sleep before midnight is the best”
5. Myth 5: “Napping makes you sluggish”
6. Myth 6: “You can catch up on sleep”
7. Myth 7: “The full moon robs us of sleep”
8. Myth 8: “A glass of warm milk makes you tired immediately”
9. Myth 9: “You should never wake someone who is sleeping”
10. Myth 10: “Those who get up early are automatically more successful”

11. Conclusion

Myth 1: “Everyone needs 8 hours of sleep”

The 8-hour rule is probably the most well-known sleep advice of all. But it's only an average. While some people feel rested after just six hours, others need nine hours of sleep to wake up refreshed. What matters isn't the number, but rather whether you feel productive and focused during the day.

Myth 2: “The more sleep, the better”

Late nights may seem tempting, but too much sleep isn't automatically healthy. People who regularly sleep more than ten hours often feel tired and exhausted. Furthermore, studies show a link between extremely long sleep times and an increased risk of cardiovascular disease. Sleep is like nutrition: both too little and too much can be unhealthy.

Myth 3: “Alcohol helps you fall asleep”

A glass of wine or beer in the evening may make you tired and help you fall asleep faster. But the price is high: alcohol disrupts the restorative deep sleep and REM phases. This means that sleep may start sooner, but it's less restful. The next morning, you feel exhausted despite a long night's sleep.

Myth 4: “Sleep before midnight is the best”

"Sleep before 12 p.m. counts double" – many people are familiar with this saying. However, there is no scientific evidence for it. What matters is not the time of day, but a stable rhythm. Someone who regularly sleeps from midnight to 8 a.m. is just as rested as someone who sleeps from 10 p.m. to 6 a.m. What matters is the regularity and quality of sleep.

Myth 5: “Napping makes you sluggish”

Many people avoid naps for fear of feeling groggy afterward. But that's only partly true. A short power nap of ten to twenty minutes increases concentration, creativity, and performance. Only those who sleep too long and slip into the deep sleep phase feel sluggish afterward. A short nap, on the other hand, acts like an energy boost for body and mind.

Myth 6: “You can catch up on sleep”

Simply making up for a lack of sleep during the week on the weekend? Unfortunately, this only works to a limited extent. While a few extra hours can help alleviate short-term fatigue, chronic sleep deprivation can't simply be "saved up." Consistently lacking enough sleep harms your health in the long run. Regularity is therefore much more important than catching up.

Myth 7: “The full moon robs us of sleep”

Many people report that they sleep worse during a full moon. Some studies confirm slight effects: On average, people sleep slightly shorter and more restlessly. However, it's unclear whether the moon is actually responsible, or whether anticipation and brighter light play a role. With thick curtains and good sleep hygiene, the effect can usually be completely eliminated.

Myth 8: “A glass of warm milk makes you tired immediately”

Warm milk has been considered a sleep aid for generations. It does indeed contain tryptophan, an amino acid that can promote sleepiness. However, in normal amounts, this isn't enough to cause direct sleepiness. More likely, the warmth is soothing, and the ritual prepares the body for sleep. The effect is therefore more psychological than biochemical.

Myth 9: “You should never wake someone who is sleeping”

Many people fear that waking someone from their sleep is harmful. This isn't true. Waking someone is generally harmless, but it can be unpleasant if it happens during a deep sleep phase. Those affected then feel groggy or "run over." SmartAlarm clocks that detect sleep phases help you wake up more gently.

Myth 10: “Those who get up early are automatically more successful”

The saying "the early bird catches the worm" doesn't apply to everyone. There are genetically predisposed early risers and night owls. Success doesn't depend on the time of day, but on how you use your productive periods. A night owl who works late can be just as successful as an early riser—as long as they get enough sleep.

11. Conclusion

• Sleep is individual – there is no one-size-fits-all rule.

• Quality is more important than quantity – restful sleep counts more than mere duration.

• Myths can create pressure – false ideas often worsen sleep.

• Those who know the facts sleep more relaxed – knowledge creates serenity and better rest.