7 sleep myths this insomnia expert wants you to know about

Remember, sleep varies from person to person, so what’s considered a good night’s sleep for one person could be a bad night for someone else. We all vary in terms of how much sleep we need, when we find it easiest to drop off, and so on.

Myth 2: Your body will know when it’s time for sleep

While your body does have a natural rhythm that helps it wind down in the evening, it doesn’t work automatically if we don’t support it properly. Two main things affect how naturally sleep comes: how predictable your sleep drive is (supported by a consistent wake-up time), and how much you allow your body and mind to slow down in the evening. Getting up at the same time each morning helps your sleep drive become more predictable, meaning you’re more likely to feel sleepy at roughly the same time each night. But if you keep stimulating your brain with bright lights, tasks or lots of information late in the day, it can override your body’s natural signals that it’s time to rest.

We’re not great at doing nothing anymore, and yet that’s exactly what our brains need in the lead-up to sleep. Think of it this way: it takes the average person about 20 minutes to fall asleep. Could you sit and do nothing for 20 minutes?

If you find yourself lying in bed wide awake, don’t stay there for a long time getting frustrated. Get up, do something quiet and calming in dim light, and return to bed only when you feel sleepy again.

Myth 3: Phones ruin your sleep

This is both true and false. While the light and stimulation can delay sleep, banning screens can also backfire. It's more helpful to create a meaningful wind-down period you enjoy, rather than forcing a no-phone policy. Consider listening to a calming podcast or relaxing, sleep-inducing playlist instead of scrolling on social media.

Myth 4: What you do before bed is the only thing that matters

Actually, the most powerful part of your sleep-wake routine isn’t what happens at night, it’s what happens in the morning. Repeatedly pressing snooze or sleeping in at weekends can have a negative impact. As your time to wake up shifts, your circadian rhythm gets thrown off and you’ll feel less sleepy at bedtime. This may cause you to have a harder time waking up the next day.

Instead, wake up at the same time in the morning, even if you’re tired and haven’t slept well. You’ll be thanking yourself tomorrow.

Myth 5: You need eight hours a night

This is false. How many hours we need varies from person to person and from day to day. Some people thrive on six hours while others need a solid nine. What matters is how you feel, not the number on your tracker.

Myth 6: Blackout blinds are essential

There are some benefits to blackout blinds, however morning light is essential for your sleep-wake routine. If you’re struggling with poor sleep or low mood, getting bright light exposure soon after waking – whether natural or artificial – can be a game-changer.

Myth 7: Your bad sleep needs fixing – and quick

If you’re having sleep issues, don’t panic. Trying to ‘fix’ it or overthinking your sleep often makes matters worse. Instead, focus on taking a few positive steps, such as waking up at the same time every day, getting light within 30 minutes, being active during the day, and creating a soothing wind-down routine.

So, how can you sleep better?

Firstly, stop worrying about every toss and turn and remember good sleep doesn’t mean a perfect eight hours. The key to improving sleep is to go easy on yourself. Start by taking small, practical steps, such as setting aside an hour for a calming nighttime routine or getting exposure to bright light within 30 minutes of waking. Consistency is key, so allow time for these to have an impact before adding anything else.

If you are really struggling to improve your sleep, consider reaching out to a professional.

Stephanie Romiszewski is a leading sleep physiologist, director of the Sleepyhead Clinic, co-founder at re:sleep, and creator of the internationally distributed BBC Maestro course Sleep Better. She has worked with institutions including Harvard Medical School doing studies for NASA, and the NHS. Known for her non-scaremongering, practical yet evidence-based approach to sleep, she helps people break free from insomnia without fear or perfectionism.