Myth-Busting Insomnia: What You Need to Know About Sleep and How to Fix It
If you’re struggling with insomnia, you’re not alone. Sleepless nights, tossing and turning, and trying everything with no luck can make it feel like there’s no way out. But many of the common beliefs about sleep—things we’ve been told for years—may actually be making your sleep problems worse.
Understanding the truth behind these myths is the first step toward getting the rest you need.
In this blog, we’ll debunk five of the biggest myths about insomnia and share simple, proven strategies to help you sleep better. Let’s dive in.
Myth #1: "Everyone Needs at Least 8 Hours of Sleep"
The Truth: How much sleep you need depends on your body, not a set number of hours.
You’ve probably heard that eight hours of sleep is the magic number for everyone. But that’s not true. Sleep needs are highly personal—some people thrive on six hours, while others need nine hours to feel fully rested.
What really matters is how you feel during the day. If you wake up refreshed and energized, you’re likely getting enough sleep. But if you’re dragging through the day, it’s time to focus on sleep quality, not just quantity.
Myth #2: "Waking Up a Few Times During the Night is a Problem"
The Truth: It’s completely normal to wake up briefly between sleep cycles.
Most people wake up several times a night as they transition between sleep cycles—they just don’t remember it.
Waking up at night only becomes an issue if you struggle to fall back asleep. If you wake up but drift back to sleep within 20 minutes, it’s totally normal. The key is to stay relaxed and not stress about it.
Myth #3: "As You Age, Sleep Problems Mean Something’s Really Wrong"
The Truth: Sleep naturally changes with age.
As we get older, sleep often becomes lighter and more fragmented. You might wake up more frequently or sleep for shorter periods—and that’s completely normal.
But aging doesn’t mean you have to settle for poor sleep. Techniques like relaxation exercises, cognitive behavioral therapy for insomnia (CBT-I), and maintaining a regular sleep routine can help improve sleep quality at any age.
Myth #4: "Most People Just Want a Pill to Fix Their Insomnia"
The Truth: Many prefer natural, long-term solutions over medication.
While sleep medications can offer temporary relief, they aren’t a long-term fix for chronic insomnia. Research shows that many people with insomnia prefer natural, lasting solutions like:
Cognitive Behavioral Therapy for Insomnia (CBT-I)
Relaxation exercises
Sleep restriction techniques
Most people who have struggled with chronic insomnia know that medication alone isn’t the answer. They’re looking for sustainable solutions that improve sleep without unwanted side effects.
Myth #5: "Just Practicing Good Sleep Hygiene Will Fix Insomnia"
The Truth: Sleep hygiene helps, but it’s not a cure for chronic insomnia.
If you have chronic insomnia, you’ve probably already tried cutting caffeine, setting a bedtime routine, and making your bedroom a sleep sanctuary.
While these are great habits, they don’t always address the root cause of insomnia—like stress, anxiety, or poor sleep associations. That’s why approaches like CBT-I, sleep restriction therapy, and relaxation training are often needed for long-term results.
Simple, Proven Strategies to Fix Insomnia
Now that we’ve busted some myths, here are six powerful, evidence-based techniques to help you sleep better.
1. Sleep Restriction Therapy
Limit your time in bed to the amount you’re actually sleeping. If you only sleep six hours, stay in bed for six hours. This strengthens your sleep drive, making it easier to fall asleep and stay asleep.
Pro tip: Wake up at the same time every day, even on weekends, to stabilize your body’s sleep-wake cycle.
2. Stimulus Control Therapy
Your brain should associate your bed with sleep, not stress.
Use your bed only for sleep and intimacy—no TV, phone, or work.
Go to bed only when sleepy.
If you’re awake for more than 20 minutes, get up and do something relaxing, like reading a book in dim light, until you feel drowsy.
3. Cognitive Restructuring
Your thoughts about sleep matter. Challenge unhelpful beliefs like:
"I need eight hours to function."
"If I don’t sleep, I’ll get sick."
Replace them with realistic beliefs, such as:
"My body will still function, even with a little less sleep tonight."
"Relaxing is more important than stressing about sleep."
4. Relaxation Training
Calm your mind and body before bed with these science-backed techniques:
Deep breathing exercises
Progressive muscle relaxation
Mindfulness meditation
5. Diet & Nutrition
Some foods support sleep, while others make it worse.
Avoid before bed: Caffeine, alcohol, heavy meals
Eat more: Bananas, turkey, nuts, and magnesium-rich foods like leafy greens
6. Physical Activity
Exercise is a game-changer for sleep, but timing matters.
Avoid vigorous exercise at least three hours before bed, as it can be too stimulating.
Instead, try light stretching or yoga before bed to wind down.
Final Thoughts: Sleep is Within Reach
Insomnia doesn’t have to control your life. By understanding the myths and truths about sleep, you can start making real changes today.
If you’re struggling with sleep and want personalized, expert support, I’m here to help. As a certified holistic sleep coach, I create custom sleep plans to help people get back to restful, restorative sleep—naturally.
Book a free consultation today, and let’s find the solution that’s right for you.