Old sleep rules that no longer apply today

Sleep accompanies us throughout our lives – and yet, few topics are shrouded in as many myths as falling asleep, staying asleep, and waking up. We've adopted many of the well-known sleep rules at some point without ever questioning them. They provide guidance, but often also create pressure. Modern sleep research now clearly shows that not every well-intentioned rule is still useful. This article debunks old sleep myths and shows why a more relaxed, individualized approach to sleep is often the better way forward.

Table of contents

1. Why sleep rules are suddenly shaky
2. Rule 1: "Everyone needs 8 hours"
3. Rule 2: "Sleep before midnight counts double"
4. Rule 3: "A midday nap only makes you more tired"
5. Rule 4: "If you're awake, stay in bed"
6. Rule 5: "You can catch up on sleep at the weekend"
7. Rule 6: "Sleep problems are all in your head"

8. Conclusion

1) Why sleep rules are suddenly shaky

Sleep used to be a bit like the weather: you experienced it, but hardly understood it. Many rules were passed down because they sounded plausible or made sense in a particular way of life. But our reality has changed. Artificial light, screen time late into the evening, flexible working hours, constant availability – all of this affects sleep more than any simple rule of thumb could ever reflect.

Furthermore, sleep is individual. Two people can have the same daily routine and still sleep completely differently. Trying to "do sleep right" often leads to a stress spiral. And stress is one of the surest ways to have trouble falling asleep.

2) Rule 1: “Everyone needs 8 hours”

The "8-hour rule" is a classic. It's not completely wrong – but it is too rigidSome people feel perfectly fine after 7 hours of sleep, while others need 9 to really get through the day feeling stable. Sleep requirements depend on genetics, age, activity level, stress levels, and even different life stages.

A better question than "Do I have eight hours?" is: How am I doing during the day?
If you get up reasonably well in the morning and don't constantly fight against tiredness during the day, your sleep is probably closer to optimum than any number would suggest.

How you can tell if you're getting "enough" sleep:

• You are generally focused in the morning (without constantly consuming caffeine).

• Your mood is relatively stable.

• You don't have a crash every afternoon that knocks you out.

3) Rule 2: "Sleep before midnight counts double"

This sounds like a natural law, but it's more of a relic from a time when our internal clock was more strongly influenced by sunlight. Today, what matters less is "before midnight" than... matching your own chronotype.

Early risers (colloquially known as "larks") often do feel better when they go to bed earlier. Late risers ("owls"), on the other hand, become restless when they go to bed too early – and then interpret this as "I have trouble sleeping," even though it's simply biology.

A rule of thumb that is more modern than the midnight rule:
Regularity beats time.
If you change your sleep schedule drastically every day, your rhythm will be disrupted. If you maintain a fairly consistent routine, your sleep often improves automatically – even if you don't go to bed "early".

4) Rule 3: "A midday nap only makes you more tired"

The midday nap has long had an image problem.There is a natural dip in performance in the early afternoon. A short nap can help at this time – provided it remains short and doesn't turn into a "second night's sleep".

What works most often in practice:

• 10–25 minutes are ideal for many.

• Taking a nap too late in the day can make it harder to fall asleep in the evening.

• If you feel completely groggy after your nap, it was probably too long (or you slipped into a deeper sleep phase).

The point is: a midday nap isn't automatically "bad". It's a tool. And as with any tool, it depends on how you use it.

5) Rule 4: “If you are awake, stay in bed”

This is another well-intentioned tip that often backfires. If you lie awake for too long, getting annoyed, you unconsciously train your brain to associate bed with brooding with tension. And this association is exactly what makes it hard to fall asleep.

Many sleep approaches therefore recommend something much more relaxed: When you notice that you're awake and your mind is active, you can get out of bed. Not hastily, not with bright lights, more like a little "reset".

Typical "reset" ideas that won't disrupt your sleep:

• Read a few pages in dim light (nothing disturbing).

• quiet, monotonous content (e.g., calm documentary/audiobook)

• Breathing exercises or progressive muscle relaxation

As soon as you get really tired again, you go back to bed. This way, the bed remains a place where sleep "happens" – instead of a place where sleep is "forced".

6) Rule 5: "You can catch up on sleep at the weekend"

The idea of ​​using the weekend as a way to save sleep sounds logical. And yes, a little rest is possible. But those who sleep in excessively on Saturdays and Sundays often disrupt their internal clock. The result: Sunday evening you lie awake, Monday starts feeling exhausted – and the cycle begins again.

What often works better is a gentle adjustment: sleeping a little longer, but not completely disrupting your rhythm. Some people also do well with a short nap on their days off, instead of sleeping until noon.

7) Rule 6: “Sleep problems are all in your head”

This rule is not only wrong – it's also unfair. Sleep problems can have many causes: stress hormones, an overactive nervous system, physical factors, noise, light, unsuitable routines, or hormonal changes. Of course, the mind plays a role – but not in the sense of "pull yourself together."

Often, simply changing your perspective helps: sleep isn't a competitive sport. The more pressure, the worse it goes. The more security and peace, the more likely you are to fall asleep.

8. Conclusion

• Old sleep rules are often too rigid – modern sleep is more individual.

• Regularity and chronotype are more important than "perfect" times.

• Less pressure and better bed-related connections often improve sleep.

• Small adjustments often have a stronger effect than strict rules.