From detoxing, repairing and restoring our bodies to helping our brains process information and consolidate memories, sleep is absolutely essential to our overall physical and mental health – and yet when our lives get busy or stressful, it’s often the first thing that suffers. There are also many misconceptions about sleep that can affect our health and well-being. The 4th of March is World Sleep Day, which is the perfect opportunity to shed light on the essential role quality sleep plays in our lives. So, what are the most common myths – and facts – about sleep?
Myth 1: “I’ll catch up on sleep over the weekend.”
Fact: Sleep debt doesn’t work like a bank account, where you can deposit extra hours later if you’re short on sleep now. While sleeping in on the weekend may help with short-term fatigue, it doesn’t fully undo the negative effects of long-term sleep deprivation. Studies have shown that irregular sleep patterns can affect metabolism and lead to weight gain: people who sleep inconsistently often experience increased hunger hormones, making it harder for them to maintain a balanced diet. In contrast, regular quality sleep helps regulate your body’s circadian rhythms, which improves your overall health and daily function. Instead of relying on “catch-up” sleep at a later date, rather aim for a consistent sleep schedule throughout the week.
Myth 2: “As an adult, I only need 5-6 hours of sleep per night.”
Fact: While you may think you’re functioning normally on just a few hours of sleep a night, science disagrees. The National Sleep Foundation recommends that adults get between 7 to 9 hours of sleep per night, as less than this over an extended period leads to cognitive impairment, weakened immunity and a higher risk of chronic illness. Chronic sleep deprivation has also been linked to higher stress levels, memory loss and even an increased risk of Alzheimer’s disease. In terms of mental health, a lack of sleep can negatively affect your emotions and make you more prone to anxiety and depression.
Given the mental and physical health implications, sleep can also have financial implications in terms of increased medical costs. Getting good sleep, therefore, can keep you healthier, which in turn helps you save on monthly medical bills or lower your monthly contributions if you belong to a medical aid. For example, Fedhealth’s range of flexiFED plans allows you to customise your medical cover – so you can get a basic hospital plan if you are healthy without any serious health conditions, and then only pay for day-to-day cover should you need it later.
Myth 3: “Napping during the day is bad for you.”
Fact: For some people, a daytime nap leaves them feeling groggy, but if it’s well-timed, it can actually boost your alertness, productivity and mood. Research also suggests that napping can improve learning and memory retention, making it an effective tool if you have a heavy workload throughout the day. If you have a demanding schedule or have young children who wake up during the night, short naps can be a great way for you to recharge during the day.
The key to success is to nap for a relatively short time (around 20 minutes) so that your mind and body can rest without entering into the deeper stages of sleep, which can interfere with your night-time sleep. Bear in mind, though, that excessive daytime napping can also indicate underlying sleep disorders such as sleep apnea or insomnia.
Myth 4: “Scrolling through my phone helps me fall asleep.”
Fact: Spending the last minutes or hours of the day scrolling through Instagram or TikTok is detrimental to your sleep. Your phone screen emits blue light, which suppresses the production of the hormone melatonin that’s responsible for sleep. Excessive screen time before bed has also been linked to increased stress and anxiety, making it harder to relax and fall asleep.
Instead, create a screen-free winding down period the last hour before bed: put your phone on airplane mode, read a book, meditate, or listen to calming music. Using warm lighting in your home in the evenings also further signals your body that it’s time to wind down. The same applies to the morning: avoid reaching for your phone first thing, and try to get exposure to natural light as soon as possible. One of the simplest ways to do this is to buy a conventional alarm clock and leave your phone in another room overnight so it’s out of reach when you first wake up.
Sleep isn’t just about feeling refreshed—it’s about ensuring your body has the opportunity to heal, recharge and function optimally. Conversely, poor sleep affects every aspect of our lives, from concentration and productivity to long-term health risks. Investing in minor changes to your daily schedule that improve your sleep quality can have a profound impact on your overall health. After all, prioritising sleep isn’t just about today. It’s about ensuring a healthier, more energised life overall.
