Sleep Mythbusters with Dr. Jessee

Spring forward, fall back — we all know this cute saying that helps us remember whether we set the clock an hour ahead or backward when it’s time for Daylight Saving Time. As we prepare for more daylight and warmer seasons ahead, we spoke with sleep expert Dr. Jessee R. Dietch to help bust some common sleep myths. Prepare to be amazed!

Myth: Daytime naps hurt sleep at night.

Short answer: Maybe. 

Long answer: This isn't a hard and fast rule. A daytime nap may impact some people, especially those who face challenges falling asleep at night. Naps closer to bedtime or longer than 30 minutes may also affect your rest at night. A general guideline is to take a thirty-minute nap before 3 pm as this will not likely impact your sleep. Napping excessively may be a sign of an underlying issue.

There are exceptions to every rule, though, and some groups of people, such as shift workers who can’t get 7-8 hours of sleep, may supplement sleep with a longer nap during the day. So, get cozy, set the stage for a comfy daytime nap (for 20-30 minutes), and wake up feeling refreshed. Just be sure to set your alarm and cut off your nap before it becomes too long, and before you know it, you’ve slept through dinner!

Myth: Alcohol helps you sleep.

Imbibing during an after-work happy hour can be tricky as it gives the illusion of helping you sleep, but in reality, drinking impacts your sleep quality. Alcohol can fragment your sleep — resulting in more awakening during the night. When drinking, these awakenings can last longer than usual. When alcohol clears your liver, it will likely cause you to wake up. Although you may fall asleep more quickly, the quality of your sleep will not be as good.

Myth: Sex before bed improves sleep.

Currently, there is not enough data to know if sex before bed improves your sleep quality. Any activities that you find relaxing that you do before bed could be helpful in the quality of your sleep, whether that’s drinking a cup of tea, watching a show, or having sex. This factor is individual to each person and not a blanket statement. More studies are needed to have more information on this topic.

Myth: Exercise at night disturbs your sleep.

Although there isn’t much research in this area, there is no current evidence that suggests exercising at night disturbs sleep. In general, exercise results in better sleep, but the timing of the exercise isn’t as important. This myth is also person dependent, but generally, saving the one hour before bed for more relaxing activities like yoga and stretching will benefit your sleep more exercise at that time. Save your intense cardio for another time during the day!

Myth: How long you sleep is all that matters.

No! The length of sleep is not all that matters in the world of sleep. Sleep health consists of a few factors, including length, regularity, quality, and efficiency of sleep, and how alert you feel after sleep.

Consistency is more predictable of sleep quality than the length of sleep. Each person has an optimal sleep duration. If you have a specific sleep need, your maximum performance will be associated with the sleep amount that is ideal for you, but that isn’t necessarily linked directly to duration. 

Myth: More sleep is always better. 

False. The amount of sleep you need is like your shoe size — individual to each person. The most important aspect of having better sleep is discovering the optimal sleep number for you. While the average amount for most people is between 7-9 hours, that doesn’t mean it’s necessarily right for you. The most important thing is finding your optimal sleep number, but how exactly do you do that?

On a weekend or a day when you don’t have to be awake early to go into the office, give yourself enough time in bed to figure out when you’d wake up naturally without an alarm. Then consider how you feel during the day. Are you still feeling tired? You’ll likely need more sleep at night. It is very rare for people to need less than five hours of sleep a night. We can think about our individual sleep needs like diet — not everyone has the same caloric need. People can get by on fewer calories, but it might not be their ideal amount for them to function at their best. 

Myth: When we “spring forward” in Daylight Saving Time we get more sunlight, which means it's beneficial.

With this time change, we aren’t getting more sunlight — we’re changing our relationship with it. Not having Daylight Saving Time and staying on standard time is associated with more positive health outcomes. It isn’t actually beneficial to do this. While we can’t control Daylight Saving Time, we can control our exposure to sunlight.

Being exposed to sunlight earlier in the day is associated with more positive outcomes and can help the quality of our sleep. Sun provides the best source of light, even on a cloudy day. If you’re unable to access the sun outdoors, sitting next to a window inside or using a light box can be a substitute! To get some sunlight first thing in the morning, have your coffee in the sun, or lounge by the window in your living room. 

Myth: Electronics are bad for sleep.

We saved the best and most controversial myth for last. Electronics being bad for sleep and the blue light you’re exposed to from your phone is an idea that is discussed often. Getting light during the day is more important for sleep quality than cutting our electronics before bed!

 The activity you’re doing on your phone plays a more significant role in your sleep than the standard myth of using electronics before bed. For example, reading news that’s activating will be worse for your sleep, but if playing a game like Candy Crush will have less impact.

A big thanks to Dr. Jessee R. Dietch for her sleep expertise in busting these common sleep myths. Now you know the truth about the factors that impact your quality of sleep. Don’t be afraid to queue up the Candy Crush, take a morning walk outside, or take a quick nap (before 3pm!). Afterward, we hope you get some rest.  

Jessee Dietch, PhD, is an assistant professor of psychology at Oregon State University where she directs the Sleep Health Assessment, Intervention, and Dissemination (SHAID) research lab. She is a licensed clinical psychologist and is board certified in behavioral sleep medicine. Her research focuses on developing and disseminating cognitive-behavioral interventions for sleep disorders (e.g., insomnia, nightmares, shift work disorder), examining sleep health in special populations, and developing and evaluating tools to assess sleep health.