{"id":39571,"date":"2026-06-26T00:22:49","date_gmt":"2026-06-26T00:22:49","guid":{"rendered":"https:\/\/stg-www.mccdn.io\/vitals\/?p=39571"},"modified":"2026-06-26T00:23:05","modified_gmt":"2026-06-26T00:23:05","slug":"sleep-hygiene-tips-dont-sabotage-your-sleep","status":"publish","type":"post","link":"https:\/\/stg-www.mccdn.io\/vitals\/sleep-hygiene-tips-dont-sabotage-your-sleep\/","title":{"rendered":"7 sleep hygiene myths debunked","gt_translate_keys":[{"key":"rendered","format":"text"}]},"content":{"rendered":"<p>Sleep affects every part of our health and well-being \u2014 from our mood to our immune system \u2014 but it doesn\u2019t always come easily. More than half of adults in an <a href=\"https:\/\/aasm.org\/wp-content\/uploads\/2024\/09\/sleep-prioritization-survey-2024-sleep-duration.pdf\" target=\"_blank\" rel=\"noopener\">American Academy of Sleep Medicine (AASM) survey<\/a> shared they don\u2019t get enough sleep.<\/p>\n<p>Sleep hygiene, or our habits and behaviors around sleep, shapes how well and how long we rest. <a href=\"https:\/\/stg-www.mccdn.io\/provider\/muhammad-usama\/\">Muhammad Usama, MD, FACP, a sleep medicine specialist<\/a> at <a href=\"https:\/\/stg-www.mccdn.io\/services\/neuroscience\/\">MultiCare Neuroscience Institute<\/a>, clears up some common sleep hygiene myths and shares tips to help you get a good night\u2019s rest.<\/p>\n<h2>\nMyth: If I\u2019m having trouble sleeping, I should stay in bed until I fall asleep.<br \/>\nTruth: If you\u2019re having trouble sleeping, get up after about 20 minutes.<\/h2>\n<p>Lying in bed awake too long can actually heighten feelings of stress and ultimately make it harder for you to drift off.<\/p>\n<p>\u201cWhen people spend hours awake in bed, the brain can start linking the bed with frustration, worry and clock-watching instead of sleep,\u201d Dr. Usama says. \u201cIf you can\u2019t sleep after about 20 minutes \u2014 or you\u2019re becoming increasingly frustrated \u2014 get out of bed and do something quiet, boring and relaxing in dim light. When you feel sleepy, return to bed.\u201d<\/p>\n<p>Relaxing activities to consider include:<\/p>\n<ul>\n<li>Reading a book or magazine<\/li>\n<li>Writing in a journal<\/li>\n<li>Doing <a href=\"https:\/\/www.sleepfoundation.org\/sleep-hygiene\/best-breathing-exercises-for-sleep\" target=\"_blank\" rel=\"noopener\">breathing exercises<\/a><\/li>\n<li>Playing a word game or puzzle<\/li>\n<li>Coloring or drawing<\/li>\n<li>Doing gentle stretching<\/li>\n<li>Listening to soothing music<\/li>\n<\/ul>\n<p>\u201cThis approach of getting out of bed when you can\u2019t sleep is a core behavioral strategy used in <a href=\"https:\/\/stg-www.mccdn.io\/services\/sleep-medicine\/insomnia\/\">insomnia treatment<\/a>,\u201d Dr. Usama says. \u201cThe goal is to teach the brain that the bed means sleep, not struggle.\u201d<\/p>\n<h2>Myth: Watching TV or scrolling on my phone can help me unwind.<br \/>\nTruth: How, when and what you\u2019re watching determines whether it\u2019s disruptive or helpful for sleep.<\/h2>\n<p>Streaming your favorite show or scrolling Instagram may be your go-to evening activity, but it can interfere with sleep. Screens can increase alertness, expose the brain to light at the wrong biological time and keep the mind engaged when it should be winding down.<\/p>\n<p>However, not all screen time is equal. Tuning into a calm TV show from across the room or reading a book on a Kindle is different from lying in bed scrolling through emotionally charged content, work emails or social media feeds.<\/p>\n<p>\u201cI tell patients that the goal is to protect the last 30-60 minutes before bed,\u201d Dr. Usama says. \u201cDuring this time frame, reduce stimulation, dim the lights and avoid scrolling in bed. This gives the brain a predictable landing strip for sleep.\u201d<\/p>\n<p>The AASM recommends:<\/p>\n<ul>\n<li>Turning off electronics 30-60 minutes before bed<\/li>\n<li>Keeping your phone in another room while sleeping (use a clock instead of your phone as an alarm)<\/li>\n<li>Silencing notifications if you keep your phone in the room with you<\/li>\n<\/ul>\n<h2>Myth: Over-the-counter sleep aids, like melatonin, are risk-free.<br \/>\nTruth: Use over-the-counter sleep aids, including melatonin, with caution.<\/h2>\n<p>Over-the-counter sleep aids can be helpful for occasional sleepless nights, but melatonin in particular is often misunderstood.<\/p>\n<p>Melatonin is a hormone that helps regulate our sleep-wake cycles (also known as circadian rhythm). Melatonin supplements replicate this hormone, but they\u2019re not a cure-all for sleep issues.<\/p>\n<p>\u201cMelatonin can be useful in specific situations, such as circadian rhythm problems or jet lag, but it\u2019s not a universal fix for <a href=\"https:\/\/stg-www.mccdn.io\/vitals\/should-i-see-a-doctor-insomnia\/\">insomnia<\/a>,\u201d Dr. Usama says. \u201cAnd more melatonin in your body does not necessarily mean you will sleep better.\u201d<\/p>\n<p>Another concern with melatonin \u2014 or any sleep supplement \u2014 is safety and quality. Unlike prescription medication, supplements are not regulated by the U.S. Food and Drug Administration, so product consistency can vary.<\/p>\n<p>\u201cSome studies have found that melatonin gummies may contain different amounts than what\u2019s listed on the label,\u201d Dr. Usama says. \u201cIn children, accidental ingestions have also increased significantly, since melatonin gummies can look like candy.\u201d<\/p>\n<p><strong>Bottom line:<\/strong> If you\u2019re considering melatonin or frequently using over-the-counter sleep aids, talk with your doctor or other health care provider.<\/p>\n<blockquote><p><strong>Tired all the time? It might be more than busyness<\/strong><\/p>\n<p>\u201cIt\u2019s common to normalize chronic sleepiness because our modern life rewards exhaustion. But needing caffeine to function, dozing unintentionally, falling asleep in meetings or feeling drowsy while driving are warning signs of an underlying problem. If you\u2019re tired all the time, talk to your doctor.\u201d<\/p><\/blockquote>\n<h2>Myth: I can just catch up on lost sleep over the weekends.<br \/>\nTruth: Sleeping in on the weekends doesn\u2019t erase your sleep debt.<\/h2>\n<p>If you don\u2019t get enough sleep during the week, sleeping in on the weekends may help you to feel temporarily more rested. But it doesn\u2019t fully undo the effects of chronic sleep debt \u2014 the gap between the amount of sleep you need and the amount of sleep you\u2019re getting.<\/p>\n<p>Over time, that gap can affect your physical and mental health, impacting your mood, memory and attention, and increasing your risk for multiple conditions.<\/p>\n<p>On the other hand, sleeping in too much or too long can also disrupt your circadian rhythm, making Monday morning harder than it needs to be.<\/p>\n<p>\u201cThe goal is to aim for a consistent sleep schedule throughout the week \u2014 even on the weekends,\u201d Dr. Usama says.<\/p>\n<h2>Myth: A drink before bed will help me relax and sleep better.<br \/>\nTruth: Alcohol impairs the quality of your sleep and can increase awakenings.<\/h2>\n<p>While a glass of wine or after-dinner cocktail may make you feel drowsy and relaxed, your overall sleep quality is likely to suffer. And sleep quality matters just as much as the amount of time you spend in bed.<\/p>\n<p>\u201cSedation from alcohol is not the same thing as healthy sleep,\u201d Dr. Usama says. \u201cAlcohol causes more fragmented sleep, so people may wake up feeling less restored. Alcohol can also worsen snoring or <a href=\"https:\/\/stg-www.mccdn.io\/vitals\/is-obstructive-sleep-apnea-causing-you-to-snore\/\">obstructive sleep apnea<\/a> because it relaxes muscles in the airway.\u201d<\/p>\n<p>To protect the quality of your rest, avoid alcohol within four to six hours of bedtime.<\/p>\n<h2>Myth: I need less sleep as I get older.<br \/>\nTruth: Most adults, no matter their age, still need seven to eight hours a sleep each night.<\/h2>\n<p>While many adults sleep less as they get older, that doesn\u2019t mean their <strong>need<\/strong> for sleep changes.<\/p>\n<p>\u201cSleep may become lighter and more fragmented with age, or people may find they start getting up earlier,\u201d Dr. Usama says. \u201cBut most adults, of all ages, still need seven to eight hours of sleep a night.\u201d<\/p>\n<p>If you\u2019re not getting enough sleep or feeling excessively tired during the day, talk to your provider. Symptoms like <a href=\"https:\/\/stg-www.mccdn.io\/vitals\/should-i-see-a-doctor-snoring\/\">loud snoring<\/a>, frequent awakenings or unintentional daytime naps can be signs of a treatable sleep disorder or other medical issue.<\/p>\n<h2>Myth: If good sleep hygiene isn\u2019t helping, there\u2019s nothing I can do.<br \/>\nTruth: Ongoing sleep problems are often treatable.<\/h2>\n<p>\u201cIf sleep hygiene practices aren\u2019t helping you get quality rest, then it may be time for a <a href=\"https:\/\/stg-www.mccdn.io\/services\/sleep-medicine\/sleep-study\/\">sleep evaluation<\/a>,\u201d Dr. Usama says. \u201cMany sleep problems, including chronic insomnia, <a href=\"https:\/\/stg-www.mccdn.io\/services\/sleep-medicine\/sleep-apnea\/\">sleep apnea<\/a> and <a href=\"https:\/\/stg-www.mccdn.io\/services\/sleep-medicine\/restless-legs-syndrome\/\">restless legs syndrome<\/a>, all have effective treatments.\u201d<\/p>\n<p>Talk to your provider if sleep problems:<\/p>\n<ul>\n<li>Persist for more than a few weeks<\/li>\n<li>Cause daytime impairment<\/li>\n<li>Come with warning signs such as loud snoring, gasping or pauses in breathing; morning headaches; drowsy driving; restless legs; unusual behaviors during sleep; or severe daytime sleepiness<\/li>\n<\/ul>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"excerpt":{"rendered":"<p>Sleep affects every part of our health and well-being \u2014 from our mood to our immune system \u2014 but it doesn\u2019t always come easily. More than half of adults in an American Academy of Sleep Medicine (AASM) survey shared they don\u2019t get enough sleep. Sleep hygiene, or our habits and behaviors around sleep, shapes how [&hellip;]<\/p>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"author":367,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[127,107],"tags":[],"class_list":["post-39571","post","type-post","status-publish","format-standard","hentry","category-healthy-living","category-stroke-neuro"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.6 (Yoast SEO v27.6) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Sleep hygiene tips: Don\u2019t sabotage your sleep - MultiCare Vitals<\/title>\n<meta name=\"description\" content=\"Struggling with sleep? 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