The Myths and Truths About Sleep: What You Really Need to Know to Rest Well
by Rive Wellness
We’ve all heard them—those sleep “rules” passed down like bedtime stories: You need exactly eight hours. Don’t nap. Never hit snooze. But the truth about sleep is a bit more nuanced. At Rive Wellness, we believe real wellness comes from tuning into your body—not overriding it with outdated advice.
So let’s set the record straight. Here are some of the most common myths about sleep—and what science (and your nervous system) actually have to say.
Myth #1: Everyone Needs 8 Hours of Sleep Each Night
Truth: Sleep needs are personal—and flexible.
Eight hours is a general benchmark, not a hard rule. Some people feel deeply restored after seven, while others need nine to feel balanced. What matters more than the number is how rested you feel during the day. Are you able to focus? Regulate your emotions? Stay energized without reaching for a third cup of coffee at noon? That’s your real sleep barometer.
🧠 Pro Tip from Rive: Try tracking how you feel rather than how many hours you clock. Your body has the best intel.
Myth #2: You Can Catch Up on Sleep Over the Weekend
Truth: Sleep debt doesn’t work like a bank.
Pulling all-nighters during the week and hoping to “make it up” on Saturday doesn’t truly restore your body. Irregular sleep patterns can disrupt your circadian rhythm, leading to grogginess, mood swings, and even long-term impacts on immunity and hormone balance.
💡 Think of sleep more like nourishment than a bank account—you can’t starve yourself all week and expect one feast to fix it.
Myth #3: Hitting the Snooze Button Helps You Wake Up More Gently
Truth: Snoozing disrupts your sleep cycle—and can make you groggier.
Each time you hit snooze, you may drift into a new sleep cycle that you don’t have time to complete. This leaves you feeling foggy and sluggish when you finally get up. It’s better to set your alarm for the actual time you plan to wake up—and honor it.
⏰ Try placing your alarm across the room so you have to physically get up to turn it off. Bonus: natural light exposure first thing can also help reset your internal clock.
Myth #4: If You Can’t Sleep, Just Lie There With Your Eyes Closed
Truth: Staying in bed can train your brain to associate bed with frustration.
If you're awake for more than 20 minutes, experts recommend getting up and doing something calming—like reading a physical book (no screens!), stretching, or sipping a warm, non-caffeinated drink. This helps rewire the brain to see the bed as a place for rest, not restlessness.
🛏️ Make your bedroom a sanctuary for sleep—not stress.
Myth #5: Sleep Is a Passive State
Truth: Your brain and body are incredibly active during sleep.
While your conscious mind shuts down, your body goes into overdrive. Tissues repair, hormones rebalance, and memories consolidate. Deep sleep and REM sleep are vital for cognitive function, emotional regulation, and physical recovery. Sleep isn't the absence of activity—it’s one of your body’s most productive modes.
🌿 This is why prioritizing sleep is one of the most powerful self-care moves you can make.
Rest, Reimagined—With Support from Nature
At Rive, we believe in listening to your body's signals—and offering it support when the rhythm feels off. Whether you're navigating sleepless nights due to stress, hormone shifts, or life transitions, our formulas are designed to help bring you back to baseline.
Made with adaptogens, cannabinoids, and functional mushrooms, our blends are crafted to restore, not sedate. Because true rest isn’t about shutting down—it’s about tuning in.
Ready to reclaim rest on your terms?
Explore our Sleep + Restore collection to find the support that meets your rhythm.
