Sleep is one of the most important tools for brain and overall health. A recent Perspective paper in the prestigious journal “Cell Reports Medicine” suggests elevating sleep to a global health priority and outlines the consequences of insufficient sleep:

At the same time that sleep and its importance are discussed everywhere, the ‘always-on’ society, the omnipresence of digital devices, and increasing urbanization (along with environmental, acoustic, and light pollution) make it harder to get enough quality sleep.

And there are also certain myths about sleep that could be misleading and ultimately affect your recovery. We’ll address 5 of them in this newsletter edition.

Verdict: Partly true.

Many people must wake up early on weekdays (my alarm goes off at 6:10 am 😬) and use the weekend to sleep in and catch up on the sleep deficit from the week. I do it, too.

The evidence on “catch-up sleep” is mixed, with some studies showing clear benefits whereas others don’t. The current recommendation from a sleep expert panel is: If you get insufficient sleep on work or school days, 1-2 hours of catch-up sleep on your free days could be helpful (by going to sleep earlier, waking up later, or napping).

That way, you reap the potential benefits of catching up on lost sleep while also avoiding too much deviation from your regular sleep schedule.

Verdict: Wrong.

There’s a difference between falling asleep and sleeping. Alcohol helps you fall asleep more quickly, but it affects sleep architecture, an effect that seems to increase with higher doses.

Alcohol isn’t recommended as a sleep tool. If you have trouble falling asleep, experiment with other wind-down routines. Examples: Breathwork, stretching, yoga, journaling, or reading a book.

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Verdict: Wrong (but there’s some flexibility).

Whether you’re an ‘early bird’, a ‘night owl’, or somewhere in between is largely determined by your genes. It’s called chronotype, and you can’t just switch to another one because you want to.

Morning chronotypes (‘early birds’) naturally wake up early, while later chronotypes are forced into a state of ‘social jetlag’ when they rise early.

The recommendation here is a bit utopian, because ideally everybody could live according to their chronotype, but we all know it’s impossible for most people.

Still, by applying targeted protocols with fixed sleep schedules, optimized light exposure, and adequate meal and caffeine timing, a phase shift is possible even for night owls. This doesn’t change your chronotype but uses the (limited) flexibility of your internal clock.

Verdict: Partly true.

Blue light disrupts sleep, but it’s just a part of the equation. That’s why a filter is only a partial fix: It helps reduce your exposure to blue light, but there are other things that will keep you awake, like the emotional activation from scrolling on social media, notifications, or work-related messages.

Additionally, if you use your bed for being on your phone, you learn to associate lying in bed with wakefulness, which can worsen insomnia.

The recommendation is not to use your phone at night when you’re in bed. If you cannot avoid it, then at least use a blue-light filter, prefer a calm activity (like reading an e-book or watching a not-too-exciting movie or a documentary while deactivating notifications), and don’t do it daily.

Verdict: Wrong.

Waking up several times every night is natural and happens to everybody, but the wake-ups are often so short that you don’t remember them the next day.

Wake-ups aren’t the problem: The problem is waking up and being unable to fall asleep again, although you haven’t slept enough. If you experience this frequently and it affects your well-being and performance the next day, it might need a closer look.

Some recommendations: when you wake up, don’t check the time and avoid switching on bright lights or getting on your phone. Reduce your fluid intake at least 2 hours before bed to reduce the risk of your bladder waking you up. If you are wide awake, get up and do something calm under dim light conditions until you feel tired enough to return to bed. That way, you avoid associating lying in bed with wakefulness.

These were 5 common myths around sleep. I hope this ‘debunking edition’ helped you to get a different perspective on some of them!

And: If you have trouble falling asleep, staying asleep, or waking up too early at least 3 times a week for 3 months or more, consider contacting a certified healthcare provider.

That’s it for today!

And now?

Until next time!

Best wishes,

Patricia (Dr. Patricia Schmidt) from creatorschmidt.com

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Disclaimer: This newsletter is for educational and informational purposes only. It’s not medical or mental health advice, and it doesn’t replace professional healthcare. Always consult a qualified healthcare professional with questions about a medical condition, medications, supplements, or before making any changes to your health routine.