Debunking Common Misconceptions About Sleep

Struggling with sleep? You’re not alone. But what if some of your thoughts about sleep were actually making things worse? The DBAS-16 (Dysfunctional Beliefs and Attitudes about Sleep) questionnaire identifies common, yet misguided, assumptions that can fuel hyper-arousal and insomnia.

I’ll use my expertise in sleep and psychology to help challenge these beliefs. Let’s see if we can replace these unhelpful sleep beliefs with a healthier, science-backed mindset.

1. “I need 8 hours of sleep to feel refreshed and function well during the day.”

Challenge: While 7-9 hours of sleep per night is the general recommendation for adults, individual needs vary. A longitudinal study followed people’s sleep and health for several years. It found that people who slept 7 hours per night were healthier on average than those who slept 8-9 hours. Some people do need less sleep than the average, while others need more.

Focusing too much on getting a fixed amount of sleep each night can create stress. This stress then makes achieving that sleep harder. It’s better to understand your individual sleep needs over time. Then aim to be in bed for not much more than that each night. By improving your sleep quality, regularity, and timing, you can also feel better the next day. You can achieve this even if you aren’t sleeping longer each night.

2. “When I don’t get the proper amount of sleep on a given night, I need to catch up the next day by napping or the next night by sleeping longer.”

Challenge: While occasional naps can be refreshing, try not to focus on getting extra sleep during the day. Long naps will reduce your sleep pressure for the next night. If you really have to nap, have one before 4 pm and for less than 30 minutes. This way, it won’t disrupt your sleep as much for the next night.

Fixating on sleep during the day can keep insomnia going. This habit can also disrupt your natural sleep cycle. Try to engage in fulfilling activities instead. Consistently maintaining a sleep schedule is better than constantly trying to compensate for lost sleep. Your brain and body will then help you to feel more alert during the day and more sleepy at nighttime.

3. “I am concerned that chronic insomnia may have serious consequences on my
physical health.“

Challenge: While long-term sleep issues can have health effects, excessive worry about them can make sleep problems worse. Insufficient sleep can increase the risk of accidents and reduce productivity during the day. However, performance on tasks in people with insomnia is often better than we expect.

Small improvements in sleep habits can mitigate risks and help restore healthier sleep patterns over time. Worrying less about the negative impacts of not sleeping can reduce arousal levels and lead to better sleep too.

4. “I am worried that I may lose control over my abilities to sleep.”

Challenge: Sleep is not something you control – it’s something you allow. As an involuntary process, the more you try to force sleep, the more elusive it can become.

Instead, focus on doing things to wind down and relax at the end of the day. Focus on consistency and going to bed at similar times each night and waking up at similar times each morning. Try to only be in bed if you are sleepy and for not much longer than you need for sleep. If you do this at times that are ideal for your inner body clock, even better. Accept that you may have an occasional bad night of sleep. By following this approach, it is likely to lead to better and not worse sleep over time.

5. “After a poor night’s sleep, I know it will interfere with my activities the next day.“

Challenge: Feeling tired is natural. However, studies show that people with insomnia often perform better than they expect, even after a poor sleep.

Worrying about fatigue can make it worse. Trust yourself to manage getting through the day. You can hopefully do what you need to do the next day. This is true even after imperfect sleep, and even if you feel tired or fatigued.

6. “To be alert and function well during the day, I believe I would be better off taking a sleeping pill rather than having a poor night’s sleep.“

Challenge: Sleeping pills can provide you short-term relief. Especially if you are going through a really hard time that is likely to last for less than two weeks.

However, sleeping pills do not address the root causes of chronic insomnia. Additionally, they can lead to dependence over time. Therefore, they are not recommended to be taken regularly for more than 2-4 weeks.

Behavioral strategies, such as Cognitive Behavioral Therapy for Insomnia (CBT-I), are more effective than sleeping pills. They don’t result in rebound insomnia once the treatment finishes, and they improve sleep in the long term. Prioritizing good sleep habits over medication can lead to more sustainable, restorative sleep.

7. “When I feel irritable, depressed, or anxious during the day, it is mostly because I did not sleep well the night before.“

Challenge: While poor sleep can affect mood, emotions are influenced by multiple factors, including stress, lifestyle, and thought patterns. Blaming all negative emotions on sleep can lead to much more anxiety about sleep.

Instead, if you aren’t feeling great, try engaging in mood-boosting activities. Spend time with people that you like. Exercise and get out into nature. Do something creative or fun. Seek excitement, awe, or joy. Write down things that you feel grateful for. Learn stress management and mindfulness skills. All of these strategies can help improve emotional well-being, even after a rough night of sleep.

8. “When I sleep poorly one night, I know it will disturb my sleep schedule for the
whole week.“

Challenge: One bad night does not define your entire sleep pattern. If you sleep poorly on one night, your sleep pressure will be a lot higher for the next night. Your brain will then try to make it easier for you to sleep deeply and well. This is to help compensate for the poor night of sleep the night before. If you can keep your stress and worry in check, you are likely to sleep better after a poor night.

9. “Without an adequate night’s sleep, I can hardly function the next day.“

Challenge: While sleep is important, the body is resilient. Many people still function well after a poor night of sleep. Things will feel like they require more effort, and you probably won’t feel as motivated to do things. You might even crave more junk food. However, performance studies show that people with insomnia’s functioning is better than they think it will be.

Energy levels fluctuate naturally throughout the day, and movement, hydration, and good nutrition can help maintain alertness. Try to focus on what you can do during the day to help you to function well. Even when you feel unmotivated.

10. “I can’t ever predict whether I’ll have a good or poor night’s sleep.“

Challenge: Some variation in sleep is normal. But this doesn’t mean that sleep is completely unpredictable.

You can improve the predictability of your sleep by maintaining a consistent bedtime routine. Sleep at the right times for you. Wind down and relax before bedtime, and wait until you feel sleepy before going to bed.

11. “I have little ability to manage the negative consequences of disturbed sleep.“

Challenge: You have more resilience than you think. Focus on what feels achievable during the day after a poor night of sleep. If your capacity feels like a 5/10, get through as many of the easier tasks on your to-do-list as possible.

By doing what you can, looking after yourself and managing your stress well, it is possible to navigate occasional poor sleep. It also increases your chances of getting things back on track with your sleep going forward.

12. “When I feel tired, have no energy, or just seem not to function well during the
day, it is generally because I did not sleep well the night before.“

Challenge: Our daytime performance and energy levels naturally fluctuate during the day. For most people, it is very common to have a post-lunch dip. Some countries even take siestas during this time rather than trying to push through or ignore how they are feeling. Try not to attribute everything to how you slept the night before.

Instead, focus on what you can do in the moment. Take a break. Get some fresh air. Have a drink of water or a healthy snack. Engage in an enjoyable or creative activity. Try to shift the focus away from your sleep and see if it reduces insomnia’s control on your life.

13. “I believe insomnia is essentially the result of a chemical imbalance.“

Challenge: Brain chemistry plays a role in sleep. However, insomnia is often driven by behavioral, cognitive, and emotional factors. It is not merely caused by a simple chemical imbalance. By saying it is an imbalance, you imply it is out of your control. You indicate there is nothing you can do.

The science does not support this. CBT-I and other non-medication approaches can be highly effective in addressing the underlying causes of insomnia and improving your sleep. Focus on what you can do.

14. “I feel insomnia is ruining my ability to enjoy life and prevents me from doing
what I want.“

Challenge: Insomnia can be frustrating, but it doesn’t have to define your life. Many people with sleep issues still find joy in their days. Shifting focus away from sleep struggles can improve overall well-being and even sleep itself.

15. “Medication is probably the only solution to sleeplessness.“

Challenge: While medication can help in certain cases, non-medication approaches—especially CBT-I — are often more effective for long-term sleep improvement. Stimulus control, sleep restriction, progressive muscle relaxation and paradoxical intention can also make a significant difference. They are all empirically supported interventions for insomnia.

16. “I avoid or cancel obligations (social, family) after a poor night’s sleep.“

Challenge: Avoiding activities due to poor sleep can reinforce sleep-related fears. If you say that you can’t function without perfect sleep, it will fuel your anxiety. By engaging in your normal activities, even when you are tired, it can help you to re-frame your sleep-related fears.

So the next time you don’t sleep well, try not to cancel your plans the next day. Go out and do it anyway, and see how it goes. Then afterwards, ask yourself: 1. how did it go? 2. was it as bad as I thought it would be? and 3. what does this mean for a similar situation next time?

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Final Thoughts

Many of our beliefs about sleep are shaped by misinformation, anxiety, and unrealistic expectations. By challenging these unhelpful attitudes, you can reduce stress around sleep and improve your overall sleep quality.

If you struggle with persistent sleep issues, consider seeking out a psychologist for CBT-I. It is considered the gold standard or first line treatment for breaking the cycle of insomnia.

What do you think?

Do you strongly agree with any of these common unhelpful beliefs about sleep? Let me know in the comments!