Sleep myths fact-checked: what is really true?
Many widespread beliefs about sleep are wrong – and some of them actually make sleep problems worse, because they fuel unnecessary fears or unhelpful behaviour. Michael Adler, DMD, MSc, examines the most common sleep myths from his sleep medicine consultations.
“Eight hours of sleep are the norm”
False. Sleep needs vary from person to person – there is no universally valid rule. Six to seven hours are enough for many people, and for some older people even less. What matters is not the number of hours but whether you feel rested and productive during the day.
“Older people need more (or less) sleep than they used to”
False. The need for sleep stays roughly the same in old age – but sleep itself changes: it becomes more fragile, more frequently interrupted, and the share of deep sleep declines. The apparent “deficit” is usually offset by daytime naps, so total sleep time is often even higher than in younger years. Anyone complaining about disturbed nights should therefore first reduce daytime sleep.
“Sleeplessness eventually makes you mentally ill”
False. Sleep problems can affect wellbeing and performance – but they do not cause “mental illness”. The observation tends to run the other way: in some psychiatric conditions such as depression, disturbed sleep is a symptom that recedes with successful treatment.
“After a bad night you should doze on or take a long nap”
False. Even after an unsatisfying night, it is best to get up at the usual time and start your day as if nothing had happened. Brooding over the bad night wears you down more than the supposed sleep deficit – and dozing on reduces sleep pressure for the coming night.
“If you get up at night, you will only become more awake”
False. Lying awake and desperately trying to fall asleep drives sleep away – what follows is pointless brooding. If you cannot get back to sleep after about 20 minutes, leave the bed, read or listen to music in another room, and try again only when you feel sleepy.
“After a bad night you are good for nothing”
False. Sleep duration and even sleep quality have surprisingly little to do with daytime performance – extreme cases excepted. The real danger is the self-fulfilling prophecy: whoever is convinced they are “good for nothing” will be exactly that. Take away the exaggerated importance you give to insufficient sleep.
“If you cannot sleep for a while, only pills will help”
False. Sleeping pills almost always help – the first few times. Later, most substances develop problems of their own, from habituation to dependence, especially when coming off them. Before medication is considered, the causes should be clarified and behavioural measures (sleep hygiene) exhausted. Persistent sleep problems belong in medical hands.
“Twitching when falling asleep is an alarm signal”
False. Sleep starts are common and harmless, even if they can wake sensitive sleepers. They are intensified by stress, nervousness and overload. Body movements at night are normal too – around 50 changes of position per night and more are considered unremarkable. Equally normal: pulse, blood pressure and breathing change during sleep; breathing becomes shallower and can briefly become irregular.
“Snoring is annoying but harmless”
Only partly true – and this is the most consequential myth of all. Occasional, quiet snoring is usually harmless (though hard on your partner). But pronounced snoring with additional symptoms – tired, listless, worn out, irritable or unfocused during the day – can point to obstructive sleep apnea, which puts strain on the cardiovascular system. Both are readily treatable, for example with a custom-made snoring splint. Our online sleep test gives you a first assessment.
Frequently asked questions
Are eight hours of sleep really compulsory?
No. Sleep needs are individual – six to seven hours are enough for many people. What counts is whether you feel rested and productive during the day, not a fixed number of hours.
Is snoring dangerous?
Quiet, occasional snoring is usually harmless. If daytime tiredness, poor concentration or observed breathing pauses come on top, obstructive sleep apnea may be behind it – then it should be checked. Both are readily treatable.
Should I take sleeping pills for persistent sleep problems?
Not on your own initiative and not long-term: many sleeping pills quickly lose their effect and can be habit-forming. First the causes should be clarified and behavioural measures such as sleep hygiene exhausted.
Author: Michael Adler, DMD, MSc – dentist focused on dental sleep medicine · Based on the guidelines of the SSSSC and DGSM · Last updated: August 2026