When it comes to sleep, most of us rely on advice we’ve heard from friends, family, or social media. But here’s the truth: many common sleep beliefs are outdated, oversimplified, or just wrong — and following them might be quietly affecting your energy, mood, and even your blood sugar.

Let’s break down some of the biggest myths and replace them with what research actually tells us.

Myth 1: I can function perfectly fine on 5 hours of sleep.

Many people convince themselves they’re “built differently,” but studies show that fewer than 1% of humans have a true short-sleep gene.
For everyone else, consistently getting 5 hours or less leads to:

• Increased cravings
• Higher stress hormones
• Higher blood sugar
• Slower reaction times
• Reduced emotional regulation

Reality: Most adults need 7–9 hours. You may feel functional on 5 hours of sleep— but your body is working overtime.

Myth 2: Snoring is normal.

Snoring is common, yes — but it’s not completely harmless.

Loud or frequent snoring can signal Sleep Apnea, a condition where breathing repeatedly stops and starts through the night. This leads to:

• Fragmented sleep
• Daytime fatigue
• Difficulty concentrating
• Increased insulin resistance

Reality: Snoring shouldn’t be ignored, especially if you wake up tired despite a full night’s sleep.

Myth 3: I’ll catch up on sleep over the weekend.

It sounds reasonable — but the body doesn’t “store” sleep like savings in a bank.

Weekend recovery naps or long sleep-ins may help you feel rested temporarily, but they don’t reverse long-term sleep debt.
Chronic sleep loss still affects:

• Metabolism
• Appetite
• Blood sugar regulation
• Immune health
• Cognitive performance

Reality: Consistency is more important than occasional catch-up nights.

Myth 4: A nightcap helps me sleep better.

Alcohol may make you feel drowsy, but it disrupts the very sleep stages your body relies on to repair itself.

It suppresses REM sleep, worsens snoring, increases nighttime awakenings, and spikes blood sugar.
You may fall asleep faster — but the sleep you get is lighter and less restorative.

Reality: Alcohol helps you “pass out,” not sleep well.

Why These Myths Matter for Your Health

Sleep isn’t just about feeling rested — it plays a crucial role in metabolism and blood sugar control.
Poor sleep increases insulin resistance, boosts hunger hormones, and makes cravings harder to manage — especially for sugary or high-carb foods.

When you fix your sleep habits, you don’t just feel better —
you support your long-term health, energy, and metabolic balance.

Simple Takeaways to Sleep Smarter

• Aim for 7–9 hours — most people need it.
• Use deep breathing or short meditation before sleep to calm the nervous system.
• Reduce screen exposure at least 60 minutes 
• Build a consistent sleep schedule.
• Keep nights alcohol-light.
• Treat snoring as a health signal, not a joke. 

Small changes can turn your nights — and your days — around.

Ready to Build Healthier Habits? Join the EXACTLY Community

If you’re ready to improve your sleep, support your blood sugar, and understand your health with clarity — you don’t have to do it alone.

Join the EXACTLY Community for expert-backed guidance, practical tips, and a supportive space that helps you feel better day by day.

Start your journey with us today.

Sources – 

1. “Influence of Sleep and Sleep Loss Upon Food Intake and Metabolism” — review published in Nutrition Research Reviews showing how insufficient sleep correlates with changes in  metabolism, glucose regulation, and risk of insulin resistance. https://www.cambridge.org/core/journals/nutrition-research-reviews/article/influence-of-sleep-and-sleep-loss-upon-food-intake-and-metabolism/A872D75B6A9364C5BFEDB4630CF73A41 
2. “Does Insufficient Sleep Increase the Risk of Developing Insulin Resistance: A Systematic Review” — research in Cureus https://pmc.ncbi.nlm.nih.gov/articles/PMC9036496/ 
3. “Effects of sleep intervention on glucose control: A narrative review of clinical evidence” — published in Primary Care Diabetes https://www.sciencedirect.com/science/article/abs/pii/S1751991821000474