6 Sleep Myths That Are Keeping You Up at Night

Sleep is one of the most powerful foundations of health, and yet so many of us struggle to get enough of it. Part of the problem? Misconceptions.

The internet is full of outdated advice and hearsay passed down through generations. But to truly rest and recover, we need to distinguish fact from fiction.

Let’s unravel six common sleep myths and explore gentle ways to start reclaiming your nights.

1. “I’m just a bad sleeper, and that’s that.”

This myth assumes sleep is a fixed trait. It’s not. Your sleep patterns reflect a mix of habits, beliefs, and sometimes, unresolved stress or subconscious blocks.

The good news? Your brain is adaptable. With the right environment, mindset shifts, and support, even long-standing sleep issues can begin to improve. Regular exposure to daylight, calming rituals, and tools that help you quiet the mind can begin to reset your rhythm.

2. “I’ll catch up on sleep over the weekend.”

Binge-sleeping might feel like a fix, but it actually disrupts your internal clock. Your body thrives on consistency. Going to bed and waking up at the same time, even on weekends, helps regulate mood, focus, and energy levels.

It’s not about perfection. It’s about gentle realignment.

3. “The more sleep, the better.”

While a good night’s sleep is vital, oversleeping isn’t a solution either. Sleeping too much can leave you feeling groggy and disconnected, and it’s sometimes a sign of emotional burnout or avoidance.

Often, it’s not about how long you sleep, but how restorative it is. Techniques that calm the nervous system and shift inner dialogue, such as deep meditative practices or hypnotherapy, can turn rest into true renewal.

4. “A drink before bed helps me sleep.”

Alcohol might knock you out quickly, but it interferes with the deeper stages of sleep. It’s more likely to lead to disrupted rest, early waking, and foggy mornings.

There are far more effective (and nourishing) ways to wind down, like journaling, breathwork, or gentle self-hypnosis that reprograms the mind for peace and stillness.

5. “Late-night snacking doesn’t matter.”

A heavy or spicy meal close to bedtime can trigger indigestion and restlessness. Your digestion slows as you prepare for sleep, so your last meal should ideally be at least three hours before bed.

Even this small adjustment can improve how your body transitions into rest. Sometimes, it’s about tuning into subtle signals your body has been giving all along.

Not to forget, how much this can assist body toning and weight loss.

6. “Napping is bad for you.”

A short nap,10 to 20 minutes, can improve memory, focus, and mood. It’s long naps or late-day naps that interfere with your sleep cycle.

When used intentionally, naps can become a powerful form of nervous system regulation. If anxiety or burnout makes rest feel elusive, learning how to reset your mind and body during the day can be life-changing.

The Mind-Body Connection to Sleep

Sleep is deeply connected to your emotional landscape. Unprocessed emotions, looping thoughts, or internalised stress can keep the body in a constant state of alertness, even at night.

That’s why some of the work I do, supporting people to release deep-rooted patterns, calm the nervous system, and rewire belief systems, can be so transformative for sleep.

Through a blend of techniques like RTT, hypnosis, neuroscience-informed strategies and Reiki, clients often find themselves naturally falling asleep faster, waking up less at night, and feeling more restored, even after years of disrupted rest.

You may not need to overhaul your entire routine. Sometimes, it starts with one myth replaced by one small shift, and a little help turning down the volume of the mind.

You deserve deep, healing rest.

If sleep has become a nightly struggle, perhaps it’s time to listen more deeply to your body, your thoughts, and the stories you’ve been telling yourself about what’s possible.

Umar Sheikh