5 Common Adult Sleep Myths & the Truth Behind Them
Sleep is not just an afterthought; it really is a cornerstone of health and wellness. The effects of sleep deprivation and the benefits of quality sleep have been discussed extensively. Even though we understand its importance, that doesn’t mean it comes easily. Many adults find they are struggling with falling asleep, staying asleep and waking up feeling refreshed in the morning.
Unfortunately, tired adults often hear phrases like “that’s just the way it is now that you have children” or “it’s normal to sleep less as you age.” While these statements may be meant to offer comfort or solidarity, they aren’t helpful. Many adults believe they can make up for lost sleep on the weekend or that a glass of wine will help them sleep better. However, these misconceptions often backfire, contributing to ongoing sleep struggles and keeping people stuck in a cycle of sleep deprivation. In this post we dive into 5 common sleep myths and the truth behind them.
Myth #1: "Adults Need Less Sleep as They Age"
The Truth: Your Body Still Requires 7-9 Hours of Quality Sleep
It is a common belief that as we age our bodies need less sleep, but this is not true. The general recommendation for sleep remains 7-9 hours a night, regardless of age. Around the ages of 60-65, circadian rhythms shift to an earlier time, leading to an earlier bedtime. However, this change does not necessarily affect the total amount of sleep needed. Sleep quality often declines with age, leading to the misconception that older adults need less sleep overall. Though we want to aim for 7–9 hours of sleep per night, the quality of sleep matters just as much.
Not every adult thrives on 7 or 9 hours of sleep per night. So, how can you determine the right amount of sleep for you? You can start by tracking your natural sleep pattern for 2 weeks, going to bed at a consistent time and allowing yourself to wake up naturally ( no alarm). Track the time you both fall asleep and wake up in the morning as well as how you feel throughout the day. The optimal number of hours should have you awake and energized within 30-60 minutes in the morning as well as energetic throughout the day. A key factor here is quality sleep. If you are waking often at night or lay awake for 1-2 hours in the middle of the night, this approach will not give you an accurate indication of how many hours of sleep you need a night. If you are heavily relying on caffeine to get through the day or constantly feel tired and irritable, you may need more sleep.
Myth #2: "A Nightcap Helps You Sleep Better"
The Truth: Alcohol Disrupts Deep Sleep and Causes Night Wakings
There is a common belief that having a glass of wine before bed helps improve sleep. While alcohol can make you feel drowsy and help with falling asleep quicker, it disrupts sleep, can result in frequent night wakings and poor-quality sleep. This disrupted sleep prevents the body from getting the rest it needs, and some may find they are waking in the morning with heightened anxiety.
Other beverages that can help support sleep include chamomile tea, tart cherry juice, milk, and peppermint tea. If you wake up at night to use the bathroom, try having these beverages earlier in the evening to promote sleep and relaxation.
Myth #3: "Waking Up in the Middle of the Night Means You Have Insomnia"
The Truth: Brief Wakings Are Normal, But Frequent Wakeups are not
We all have wakings during the night, we turn over, pull our covers up or fluff our pillow. This is considered normal. However, if you are waking up multiple times and stay awake ( as in unable to roll over and fall back to sleep quickly) it may be due to:
✔ Blood sugar fluctuations -causing dips that wake you up hungry or shaky. Try to focus on eating balanced meals at regular intervals during the day with protein, complex carbohydrates, healthy fats and fiber to stabilize blood sugar.
✔ High cortisol levels from stress - making it hard to return to sleep. Honestly assess your current situation and see where you can reduce your stressors. Learning stress management techniques, introducing exercises/ movement into your day and targeted nutritional strategies also support stress reduction. If you continue to struggle with stress, seeking professional help is beneficial.
✔ Environmental disruptions - like excess light, noise, or temperature shifts. Learning how to optimize your sleep environment with blackout curtains, white noise or ear plugs, and a cool room temperature (65°F/18°C is ideal) is helpful.
Myth #4: "Caffeine in the Morning Won’t Affect Your Sleep"
The Truth: Caffeine Sensitivity Varies Among Individuals
Many adults assume that their morning coffee won’t impact nighttime sleep, but caffeine metabolism varies by individual and can stay in your system for hours. It is difficult to precisely determine how long caffeine lasts in an individual’s system. Tracking how much caffeine you consume, at what time of day and how you feel/sleep will help you determine how much may be too much for you.
For women in perimenopause, caffeine tolerance can change significantly due to hormonal shifts, metabolism and stress response. Perimenopausal women may find they are developing jitters, anxiety, heart palpitations, difficulty sleeping, intensified feelings of anxiety, overwhelm and irritability with the same amount of caffeine consumed prior to entering perimenopause.
Tips to Manage Caffeine Intake:
✔ Limit caffeine after 2pm if you are sensitive. For some adults this may be too late, and you may benefit from limiting caffeine to no later than 10am.
✔ Take a look at how much caffeine in mg you consume a day, can cut back slowly. Not all coffee is created equal, filtered coffee has a higher caffeine count than instant.
✔ Swap coffee for low-caffeine alternatives or mix decaf with regular to help with tapering down.
✔ Reduce intake gradually to avoid withdrawal headaches. It is easier on the body to start with reducing cups per day or mg per day than it is to go cold turkey.
Myth #5: Melatonin Supplements Are the Best Fix for Sleep Problems
The Truth: Melatonin May Help Some People, But It’s Not a Long-Term Solution
Melatonin is a hormone our body produces every evening and its gradual increase supports feelings of sleepiness. Research suggests that short term use for most adults is safe, but more research is needed regarding long term usage. Melatonin is also not without side effects – nausea, dizziness, headaches, nightmares and daytime tiredness have been reported by adults who have used this supplement. It is worth noting that though it may be helpful for adults under certain circumstances, melatonin supplements aren’t a magic bullet when it comes to sleep struggles. It doesn’t make one sleep but is said to promote sleep and though it can help with sleep-wake cycles, it won’t fix deeper issues like stress, imbalances and poor sleep habits.
There are natural ways of boosting melatonin levels without supplementation such as:
Getting at least 10–30 minutes of natural sunlight within the first hour of waking to regulate your circadian rhythm.
Dimming lights in the evening by drawing curtains and turning on soft lighting especially 1–2 hours before bed.
Reducing exposure to blue light screens (phones, TVs, computers) at least 1 hour before bed.
Consuming foods like tart cherries, walnuts, pistachios, almonds, grapes, tomatoes, bananas, oats, turkey, eggs, and dairy.
Sticking to a consistent sleep routine. Going to bed and waking at the same time every day you will help regulate your body’s natural rhythm when it comes to sleep.
There are several sleep supplements besides melatonin on the market. Each supplement addresses a different root cause and knowing what the root cause to your sleep disturbances is will determine which supplement would be most effective for you. Working with a holistic nutritionist is helpful in determining not only which supplements would be supportive but also diet and lifestyle changes that would lead to sustainable improvement with sleep.
The Holistic Approach to Deep, Restorative Sleep
Focusing on sustainable lifestyle habits and working on root causes to sleep disruptions will improve sleep quality in the long term. Regulating your circadian rhythm, optimizing nutrition, managing your stress and regulating your nervous system and creating a supportive sleep environment will help optimize your sleep. In addition to these lifestyle changes, addressing the root cause of sleep disturbance is equally (if not more so) important. The “why” you are not sleeping well is where your relief lies. Among other root causes, hormonal changes (ex: perimenopause, menopause), blood sugar dysregulation, gut health issues, anxiety and chronic stress will affect sleep on a much deeper level. Addressing these barriers will really help change not only your sleep but your overall wellness as sleep really is a snapshot of how we are doing overall.
Interested in learning more? Sign up for our Free Holistic Support for Adult Sleep Guide below or book a free discovery call today to see how we can help you get better sleep.