Top 10 Sleep Myths Debunked by Sleep Experts

Sleep is one of the most powerful tools for our health, yet it’s surrounded by myths that can leave Canadians confused about what really matters for rest. To set the record straight, we’ve gathered insights from sleep experts, health professionals, and Haven’s own innovation team to bust the most common misconceptions.

1. “You Can Catch Up on Sleep on the Weekend”

Many believe sleeping in on Saturday or Sunday can erase a week of poor rest. Unfortunately, sleep debt doesn’t work that way. While extra rest may help you feel better temporarily, chronic sleep loss increases risks for heart disease, obesity, and burnout. The solution? Prioritize consistent nightly sleep, not weekend marathons.

2. “Everyone Needs 8 Hours Exactly”

Eight hours is a helpful guideline, but sleep needs vary. Some adults thrive on 7 hours, while others require closer to 9. Genetics, activity levels, and age all play a role. Rather than obsessing over a number, focus on how refreshed you feel in the morning.

3. “Older Adults Need Less Sleep”

It’s true that sleep patterns change with age, but older adults still need 7–8 hours. Many Canadians over 60 struggle with fragmented or lighter sleep. Creating a restful environment and supportive mattress can make a major difference in maintaining deep rest.

4. “Alcohol Helps You Sleep”

A nightcap may make you drowsy, but alcohol disrupts REM cycles and deep restorative rest. You may fall asleep quickly but wake up more often through the night. Swap late-night drinks for calming teas or a wind-down routine instead.

5. “Snoring Is Harmless”

Snoring isn’t always just a noisy nuisance it can signal sleep apnea, a serious disorder linked to high blood pressure and heart problems. If your partner notices loud snoring, gasping, or pauses in breathing, consult a healthcare professional.

6. “Watching TV in Bed Helps You Relax”

Screens emit blue light that suppresses melatonin, the hormone that signals sleep. While a show may feel relaxing, it delays the body’s natural sleep rhythm. Sleep experts recommend turning off screens at least 30 minutes before bed and replacing them with reading, journaling, or calming stretches.

7. “A Firm Mattress Is Best for Everyone”

Comfort is not one-size-fits-all. While a firmer mattress may support back sleepers, side sleepers often need more pressure relief on hips and shoulders. The best mattress is one that supports spinal alignment and comfort like Haven’s medium-firm luxury hybrids designed for Canadian sleepers of all types.

8. “If You Can’t Sleep, Stay in Bed Until You Do”

Tossing and turning for hours only increases frustration. Sleep experts suggest getting up after 20 minutes of wakefulness, doing something calming in dim light, then returning to bed once drowsy. This helps retrain the brain to associate your bed with rest, not stress.

9. “Napping Is Always Bad”

Short naps (20–30 minutes) can actually boost alertness, focus, and mood. The problem comes with long or late-day naps, which can interfere with nighttime sleep. If you nap, keep it short and before 3 p.m. for the best results.

10. “Good Sleep Is a Luxury, Not a Necessity”

Perhaps the biggest myth of all is that sleep is optional or indulgent. In truth, it’s essential just like nutrition and exercise. A lack of quality sleep impacts mental health, productivity, and even relationships. Investing in sleep is investing in a healthier, happier life.

Final Thoughts

The truth is simple: sleep is science, not superstition. By letting go of myths and embracing proven sleep habits, Canadians can take control of their rest. And creating the right sleep environment complete with a breathable, eco-friendly Haven mattress makes it even easier to get the restorative sleep your body deserves.

Ready to wake up myth-free? Explore Haven’s Canadian-made mattresses designed with science-backed comfort in mind.