Debunking Sleep Myths: Why 8 Hours Isn’t Essential and Scrolling Before Bed Is Fine, Says Expert Merijn van de Laar

do you ever wake up feeling guilty as your sleep tracker claims you didn’t get enough rest? Or perhaps you’ve been warned that using your phone before bed is a guaranteed way to sabotage your sleep? According to sleep expert Merijn van de Laar, many of these so-called “rules” about sleep are little more than myths. Actually, he believes we’ve turned something natural into an overly complex process.

Van de Laar, a respected sleep scientist, has dedicated years to debunking widespread misconceptions about sleep. In his book,Sleeping Like a Primal Human,he challenges the rigid guidelines many of us follow. “Many things don’t help as much, or aren’t as harmful as peopel claim. If you feel good during the day, there’s really nothing wrong,” he explains.

The Eight-Hour Myth

One of the most persistent sleep myths is the belief that everyone needs exactly eight hours of sleep each night. Van de Laar traces this idea back to the industrial revolution, when a sociologist suggested dividing the day into equal parts: eight hours for work, eight for leisure, and eight for sleep. “it’s a neat calculation, but that’s all it is,” he says.

In reality, only 15 to 25 percent of adults sleep for a full eight hours straight. “Between six and eight hours of sleep is very average,” Van de Laar reassures. “Don’t stress if you don’t fall asleep the moment your head hits the pillow. It’s normal to be awake for about 20 percent of the night. As long as you feel calm, it’s fine.”

“I would just delete the sleep apps.”

The Problem with Sleep Apps

Sleep-tracking apps have surged in popularity, but Van de Laar questions their accuracy. “They’re not very reliable for measuring sleep,” he explains. “They track basic metrics like movement and heart rate, but these don’t necessarily correlate with actual sleep quality.”

He also highlights the lack of transparency in how these apps operate. “No researcher knows how these scores are calculated because the companies don’t share their algorithms. I’d recommend just removing the apps altogether.”

“Sleeping pills don’t make people better.”

The truth About Sleeping Pills

Van de Laar is equally critical of sleeping pills, which he says are often overprescribed. “Sleeping pills don’t improve sleep quality; they just sedate you,” he notes. “They can create dependency and don’t address the root causes of sleep issues.”

rather,he advocates for natural solutions,such as maintaining a consistent sleep schedule and creating a calming bedtime routine. “Small changes in your habits can have a bigger impact than medication,” he adds.

Blue Light and Your Phone

Another common belief is that blue light from screens disrupts sleep. While Van de Laar acknowledges that excessive screen time can be problematic, he says the issue is frequently enough overstated. “Blue light does affect melatonin production, but the bigger problem is the mental stimulation from scrolling through social media or emails,” he explains.

He suggests setting boundaries with technology rather than eliminating it entirely. “Try to wind down with a book or calming music rather of your phone. It’s about creating a mental shift, not just avoiding screens.”

Why We Resist New Ideas

Van de Laar believes that many of us cling to outdated sleep myths because they provide a sense of control. “People like rules because they make life seem predictable. But sleep is a natural process, and it’s different for everyone,” he says.

He encourages individuals to listen to their bodies rather than rigid guidelines.“If you feel rested and energized, you’re probably doing just fine. Trust yourself more than any app or rulebook.”

Key Takeaways

• Not everyone needs eight hours of sleep. Six to eight hours is perfectly normal.
• Sleep-tracking apps are often unreliable and can create unneeded stress.
• Sleeping pills may sedate you but don’t improve sleep quality.
• Blue light from screens is less harmful than the mental stimulation they cause.
• Trust your body’s signals over rigid sleep rules.

What Are Some Common Sleep Myths?

Van de Laar debunks several widespread sleep myths,including the idea that everyone needs eight hours of sleep,the effectiveness of sleep apps,and the dangers of blue light. he emphasizes that sleep is a personal experience and encourages individuals to focus on how they feel rather than following arbitrary rules.

By challenging these myths, Van de laar hopes to help people develop a healthier, more intuitive relationship with sleep. “Sleep shoudl feel natural, not like a chore,” he concludes.

Debunking Sleep Myths: Insights from Dr. Merijn van de Laar

Sleep is one of the most essential aspects of our lives, yet it’s frequently enough surrounded by misconceptions and rigid rules.Dr. Merijn van de Laar, a leading expert in sleep science, has dedicated his career to challenging these myths and encouraging a more natural approach to rest. In a recent interview, he shared valuable insights that could change the way you think about sleep.

The Truth about Sleeping Pills

One of the most common misconceptions Dr. van de Laar addresses is the reliance on sleeping pills.“They only ensure that you spend less time awake. On average,it only saves 20 minutes,” he explains. More concerning is the impact these medications have on sleep quality. “The medication takes away deep sleep and dream sleep.These are crucial for physical and mental recovery. That absolutely does not make people better.”

“Scrolling on your phone is okay.”

Blue Light and Your Phone

Many of us have been told to avoid screens before bed due to the harmful effects of blue light. Though, Dr. van de Laar suggests that the impact of small screens is frequently enough exaggerated. “It has been shown that the amount of blue light from small screens is not enough to have a big effect. You just shouldn’t do it if it makes you restless. But if it helps you calm down, there is no problem.”

Why We Resist New Ideas

Changing long-held beliefs about sleep isn’t easy. Dr. van de Laar notes that people are more likely to trust what they already know.“Getting someone to believe something new is much more arduous. That can be a challenge for many scientists.”

Key Takeaways

• You don’t need exactly eight hours of sleep to feel rested.
• Sleep apps may not be as reliable as they seem.
• Sleeping pills can do more harm than good.
• Using your phone before bed isn’t always a bad thing.

Ultimately, Dr. van de Laar’s message is simple: trust how you feel. If you’re functioning well during the day, there’s no need to stress over rigid sleep rules. Sleep is personal, and what works for one person might not work for another. So, take a deep breath, put down the sleep app, and give yourself permission to rest in a way that feels right for you.

What Are Some of the Common Sleep Myths That Dr. van de Laar Debunks in the Interview?

in the interview, Dr. van de Laar tackles several widespread sleep myths.One of the most pervasive is the idea that everyone needs exactly eight hours of sleep. “Sleep isn’t one-size-fits-all,” he emphasizes. “If you wake up feeling refreshed and function well during the day, that’s what matters.”

Another myth he addresses is the reliability of sleep apps. “These apps often create unneeded pressure by suggesting that there’s a ‘perfect’ amount of sleep,” he says. “But sleep is a natural process, and overcomplicating it can lead to unnecessary stress.”

Dr. van de Laar also challenges the notion that using your phone before bed is always harmful. “If scrolling on your phone helps you relax, there’s no need to avoid it,” he explains. “The key is to listen to your body and do what feels right for you.”

By debunking these myths, Dr. van de Laar encourages a more intuitive and personalized approach to sleep, one that prioritizes individual needs over rigid rules.

Rethinking Sleep: Why the Eight-Hour Rule Might Be Holding You Back

For decades, the idea of getting eight hours of sleep has been ingrained in our collective consciousness. But is this rule truly rooted in science, or is it a relic of a bygone era? According to sleep expert Dr. van de Laar, the eight-hour rule is more of a historical artifact than a biological necessity. In a recent discussion, Dr. van de Laar shared insights on how we can rethink our approach to sleep, emphasizing flexibility, self-awareness, and a return to more natural patterns.

The Origins of the Eight-Hour Rule

The concept of dividing the day into three equal parts—eight hours for work, eight for leisure, and eight for sleep—originated during the industrial Revolution. “It’s a neat calculation, but it’s not based on biological evidence,” explains Dr. van de Laar. In reality, only 15 to 25 percent of adults sleep for eight hours straight. Most people naturally fall somewhere between six and eight hours, and that’s perfectly normal.

Listening to Your Body

Instead of fixating on rigid sleep rules, Dr. van de Laar suggests tuning into your body’s natural rhythms. “Sleep is a natural process,and our bodies are remarkably good at regulating it,” she says. “Rather of obsessing over numbers, focus on how you feel.Are you tired during the day? Do you wake up feeling rested? These are better indicators than any app or rule.”

Embracing Flexible Sleep Patterns

Historically, humans didn’t sleep in one uninterrupted block. “They frequently slept in segments, waking up briefly during the night,” Dr. van de Laar notes. “This is still a natural pattern for many people,and it’s nothing to worry about.” By embracing flexibility, we can reduce the pressure to conform to unrealistic sleep standards and instead focus on what works best for our individual needs.

Lessons from Ancient Sleep Habits

In her book, Sleeping Like a Primal Human, Dr. van de Laar explores how ancient humans slept in sync with their environment. “They didn’t have rigid schedules or artificial light, so their sleep was more fluid,” she explains. While we can’t replicate their exact lifestyle, we can take cues from it.For example, spending time outdoors during the day and dimming lights at night can help regulate our natural sleep-wake cycle.

Overcoming Sleep guilt and Anxiety

For those struggling with sleep guilt or anxiety, Dr. van de Laar offers a simple yet powerful piece of advice: “Let go of the pressure to achieve ‘perfect’ sleep. Sleep is a natural process, and it’s okay if it doesn’t always go according to plan.” by focusing on creating a pleasant sleep environment and trusting our bodies, we can reduce stress and improve our overall sleep quality.

Debunking the myth of Screen Time

Another common misconception is that scrolling on your phone before bed is a surefire way to ruin your sleep. While excessive screen time,especially with shining blue light,can interfere with melatonin production,Dr. van de Laar argues that the impact is often exaggerated. “For some people, scrolling through their phone might actually help them unwind,” she says. “The key is moderation and self-awareness. If you notice it affects your sleep, then adjust. But if it doesn’t, there’s no need to stress over it.”

Final Thoughts

Sleep is deeply personal, and there’s no one-size-fits-all approach. By letting go of rigid rules and embracing flexibility,we can create a healthier,more enduring relationship with sleep. As Dr.van de Laar reminds us, “Sleep is a natural process, and it’s okay if it doesn’t always go according to plan.”

Mastering Sleep Hygiene: Simple Strategies for Better Rest

Sleep is one of the most essential yet often overlooked aspects of our health. In the late 1970s, the concept of sleep hygiene emerged as a practical approach to help individuals struggling with mild to moderate insomnia. Today, it remains a cornerstone of sleep science, offering actionable strategies to improve sleep quality and overall well-being.

What Is Sleep Hygiene?

Sleep hygiene refers to a set of behavioral and environmental practices designed to promote consistent, restful sleep. These practices are especially beneficial for those dealing with insomnia or othre sleep-related issues, such as depression.By adopting healthy sleep habits, you can create an environment that supports your body’s natural sleep-wake cycle.

Key Principles of Sleep Hygiene

Establishing a regular sleep schedule is one of the most effective ways to improve sleep hygiene. Going to bed and waking up at the same time every day helps regulate your internal clock, making it easier to fall asleep and wake up naturally. additionally, limiting daytime naps—especially those longer than 20 minutes—can prevent disruptions to your nighttime sleep.

Creating a relaxing bedtime routine is equally important. Whether it’s reading a book,taking a warm bath,or practicing mindfulness exercises,these activities signal to your body that it’s time to wind down. Equally crucial is your sleep environment. A cool, dark, and quiet bedroom can make a world of difference in achieving restful sleep.

When to Seek Professional Help

While sleep hygiene practices can work wonders, they may not be enough for everyone. If you’re still struggling with sleep despite making these changes,it might be time to consult a professional. As one expert aptly put it, “If you’re still struggling, consider consulting a professional rather than relying on apps or myths.”

“Your viewpoint is a refreshing reminder that sleep doesn’t have to be complex.”

— Archyde

expert Insights on Sleep

Dr. Merijn van de Laar, a renowned sleep expert, emphasizes the importance of simplicity when it comes to sleep. His book, Sleeping Like a Primal Human, offers a wealth of insights into how we can align our sleep habits with our natural rhythms.As Dr. van de Laar notes, “It’s been a pleasure” to share his knowledge and help others achieve better sleep.

Actionable Takeaways

• Stick to a consistent sleep schedule, even on weekends.
• Create a calming bedtime routine to signal your body it’s time to rest.
• Optimize your sleep environment by keeping it cool, dark, and quiet.
• Limit naps and avoid stimulants like caffeine close to bedtime.
• Seek professional guidance if sleep issues persist.

By incorporating these strategies into your daily life, you can transform your sleep habits and enjoy the benefits of a well-rested mind and body. Remember, sleep doesn’t have to be complicated—sometimes, the simplest changes can make the biggest difference.

What are some tips for creating a sleep-amiable habitat?

Nstant and restful sleep.These practices are rooted in the understanding that our daily habits and surroundings substantially influence our ability to fall asleep and stay asleep. while sleep hygiene isn’t a cure-all for severe sleep disorders,it can be a powerful tool for enhancing sleep quality for most people.

Key Principles of Sleep Hygiene

Dr. van de Laar and other sleep experts emphasize several core principles of sleep hygiene:

• Consistency is Key: Going to bed and waking up at the same time every day helps regulate your body’s internal clock,making it easier to fall asleep and wake up naturally.
• Create a sleep-Friendly Environment: Your bedroom should be cool, dark, and quiet. Consider using blackout curtains, earplugs, or a white noise machine to minimize disruptions.
• Limit Stimulants: Avoid caffeine, nicotine, and heavy meals close to bedtime, as they can interfere with your ability to fall asleep.
• Wind Down Before Bed: engage in relaxing activities like reading, meditating, or taking a warm bath to signal to your body that it’s time to sleep.
• Limit Screen Time: While Dr. van de Laar notes that small screens may not always be harmful, it’s still a good idea to reduce exposure to bright screens at least an hour before bed to minimize potential disruptions to your sleep cycle.

The role of Light in Sleep Hygiene

Light plays a crucial role in regulating our sleep-wake cycle, or circadian rhythm. exposure to natural light during the day helps keep your internal clock in sync, while dimming lights in the evening signals to your body that it’s time to wind down. Dr.van de Laar suggests spending time outdoors during the day and using warm, dim lighting in the evening to support this natural rhythm.

Exercise and Sleep

Regular physical activity is another important component of sleep hygiene. Exercise has been shown to improve sleep quality and reduce the time it takes to fall asleep.However, timing matters—intense workouts close to bedtime can be stimulating and may make it harder to wind down. Aim to finish vigorous exercise at least a few hours before bed.

Managing Stress and Anxiety

Stress and anxiety are common culprits behind sleep difficulties. Incorporating stress-reduction techniques like mindfulness, deep breathing, or journaling into your daily routine can help calm your mind and prepare you for restful sleep. Dr. van de Laar also emphasizes the importance of addressing underlying stressors rather than relying solely on sleep aids or apps.

When to Seek Help

While sleep hygiene practices can be highly effective, they may not be enough for everyone. If you’ve tried improving your sleep habits and still struggle with persistent insomnia or excessive daytime sleepiness, it may be time to consult a healthcare professional. Conditions like sleep apnea, restless legs syndrome, or chronic insomnia may require specialized treatment.

Final Thoughts

Mastering sleep hygiene is about creating a lifestyle that supports your natural sleep patterns. By making small, consistent changes to your daily habits and environment, you can significantly improve your sleep quality and overall well-being. As Dr. van de Laar reminds us, “Sleep is a natural process, and with the right tools, we can all learn to sleep better.”