We want to sleep, but do we do it well? The five biggest sleep myths worth debunking.

29 października 2025

Sleep is the most important factor regulating our internal clock. So how do we take care of it? Does the change from summer to wintertime disturb our circadian rhythm? How does physical activity affect how we sleep? There are still many popular beliefs surrounding the topic of sleep hygiene. Not all of them are confirmed by expert opinions and scientific research.

There are several foundations without which it is difficult to achieve good regeneration and sleep. Firstly, these are fixed waking times, shifted by no more than 1–1.5 hours, even on weekends. Without them, our internal clock is disrupted, which can result in daytime sleepiness, irritability, and difficulty concentrating. So, will the upcoming time change disrupt our circadian rhythm?

Regular wake-up times allow for shifts of up to one hour. This means that the change from summer to wintertime, which causes us to sleep more (unlike the change from winter to summertime), does not significantly affect our rhythm. Certainly not more so than in the case of people who get up for work at six during the week and at ten on weekends. This is when the actual dysregulation of the circadian rhythm occurs. You could say that we wake up in a different time zone. In this case, India (3.5 hours difference)

– says Mateusz Majchrzak, cognitive-behavioural psychotherapist, MultiSport expert, and author of the book titled Sen w pracy zmianowej. Jak się wyspać i żyć lepiej? (Sleep in shift work. How to get more sleep and live better?).

Another fundamental principle of good sleep is exposure to daylight in the morning. Just 10 minutes outside, even on a cloudy day, is enough to give your brain a powerful signal that the day has started. The light outside has an intensity of 10,000 to 25,000 lx (i.e. units of light intensity), while in the office it is only 320–400 lx. For shift workers, this contact with daylight is even more important to restore the circadian rhythm, which is completely disrupted by the shift work system, to normal. Another factor in ensuring good sleep is ideal bedroom conditions: complete darkness, silence and coolness. Sleep simply likes it cool, and the optimal temperature is 16–19 degrees Celsius.

The last, equally important foundation is physical activity. Exercise deepens sleep, reduces fatigue and is one of the best methods of dealing with stress and low mood. The problem is that, according to the latest MultiSport Index 2025 survey, more than one third of Poles do not exercise even once a month, including walking.

Whether we move regularly also affects our sleep. Of course, when we sleep poorly or too little, we feel less inclined to exercise. Anyone who has had a crying newborn at night or worked shifts knows this. However, exercise appropriately selected to the time of day, regeneration level, and energy reserves improves and deepens our sleep. Exercise lowers tension and reduces stress, so it will indirectly help you fall asleep more easily. There are no strict rules here. It all depends on how we feel about it. Some people sleep well after an evening run, while for others this type of cardio training may be too stimulating

– says Mateusz Majchrzak.

When asked about ways to improve wellbeing in the autumn and winter season, Poles primarily point to ensuring regular sleep and rest (49%), as well as increasing physical activity (48%). So, it seems that we know the most important pillars of effective regeneration perfectly well. Despite this, there are still many popular beliefs surrounding the topic of sleep hygiene. Not all of them are confirmed by scientific research.

TOP 5 sleep myths worth debunking

MYTH 1: Blue light from screens is the biggest enemy of your sleep

Common belief: It is widely believed that using smartphones, tablets or TVs in the evening disrupts sleep due to the blue light they emit. That’s why many people give up using electronics after 20:00.

Facts according to the expert: “Research shows that the impact of blue light from screens on sleep is greatly overestimated. One classic experiment¹ compared people reading an e-book on a device without a filter with people reading a traditional book. The difference in falling asleep time was only 10 minutes in favour of the book, and parameters such as the amount of deep sleep remained unchanged. What’s more, it turns out that an addictive series can help you fall asleep faster. Studies² have shown that people who watch engaging TV series fell asleep faster (in 12 minutes on average) than those who watched a boring documentary (16 minutes). Why? Because an interesting plot effectively distracts attention from negative, stressful thoughts, which are the actual enemy of falling asleep. The real problem is not the light itself, but rather the content that can draw us in so much that we deliberately shorten our sleep time.”

MYTH 2: It’s healthy to fall asleep as soon as your head hits the pillow

Common belief: Many people believe that falling asleep immediately is a sign of health and positive tiredness. They strive to “drift away” within a few seconds.

Facts according to the expert: “This is a very harmful myth that can mask serious problems. Healthy falling asleep usually takes 10 to 20 minutes. People who fall asleep instantly, as if by pressing a button, often suffer from excessive sleepiness or a serious sleep disorder, such as obstructive sleep apnea. This happens because their sleep at night is of such poor quality (e.g. interrupted by hundreds of micro-awakenings due to pauses in breathing) that the body is chronically sleep-deprived and tries to »drift off« at every possible opportunity. Sleep apnea is the second most common sleep disorder, and if left untreated, it leads to serious illnesses such as hypertension, diabetes and depression. Similarly, the belief that the perfect sleep is eight hours without a single awakening is also a myth. A healthy person’s sleep record (hypnogram) shows that during the night we have several or a dozen minor awakenings that we simply do not remember. Instead of striving for an unrealistic ideal, it’s important to understand that some latency to fall asleep and minor nocturnal awakenings are a completely normal part of sleep physiology.”

MYTH 3: If you can’t sleep, stay in bed and try until you do

Common belief: It seems logical that to fall asleep you must lie in bed. The longer we try, the greater the chance of success.

Facts according to the expert: “This is a simple way to perpetuate insomnia. Lying in bed for a long time and »fighting« for sleep causes our brain to associate the bedroom not with relaxation, but with frustration, anxiety and agitation. Patients often say they feel sleepy on the couch, but once they get into bed, the »sleepiness goes away«. The most effective treatment technique for insomnia (CBT-I) recommends the exact opposite. If you can’t fall asleep within 20–30 minutes, get out of bed. Do something quiet and absorbing to distract yourself from thoughts of sleep – read a book or listen to a podcast. Only go back to bed when you feel truly sleepy. This action breaks the negative association and builds so-called »sleep pressure« which will ultimately help you fall asleep. Also remember that our brain works differently at night. We have more negative thoughts, so making important decisions at three in the morning is a bad idea.”

MYTH 4: Everyone needs exactly eight hours of sleep

Common belief: The magic number of “eight hours” is widely accepted as the universal sleep norm for every adult.

Facts according to the expert: “The need for sleep is an individual matter. National Sleep Foundation guidelines say most adults need seven to nine hours of sleep. However, some people find six hours is enough, while professional athletes may need up to nine and a half hours for full recovery. Instead of fixating on a specific number, it is worth observing your body. For example, you could go on a two-week vacation, not drink alcohol, and observe how much sleep you naturally get to know your optimal needs.”

MYTH 5: Melatonin is a natural and effective sleeping pill for any insomnia

Common belief: Melatonin is often recommended in pharmacies as a universal remedy for insomnia, which is supposed to make us fall asleep.

Facts according to the expert: “This is one of the most common misunderstandings. Melatonin is not a typical sleeping pill (hypnotic), but a chronobiotic. This means that it does not force us to sleep but rather signals to the body that night has arrived, thus helping to regulate our internal clock (circadian rhythm). Therefore, it is effective in people whose rhythm is dysregulated, e.g. shift workers, but in the case of »classic« insomnia its effect is limited (the exception being the elderly, in whom melatonin production naturally decreases).”

1 Chang, A.M., et al., “Evening use of light-emitting e-readers negatively affects sleep, circadian timing, and next-morning alertness,” Proceedings of the National Academy of Sciences 2015, vol. 112, no. 4, pp. 1232–1237. 2 Baselgia, S., et al., “Pre-sleep arousal induced by suspenseful series and cliffhangers have only minor effects on sleep: A sleep laboratory study,” Sleep Medicine 2023, vol. 102, pp. 186–198.

Methodology: The MultiSport Index 2025 survey commissioned by the MultiSport brand was conducted on a representative random sample of 1,400 Poles aged 18+. The study was conducted using computer-assisted telephone interviewing (CATI) techniques. The measurement was carried out in cooperation with the Opinia24 studio between 25 July and 1 August 2025. The study on wellbeing in the autumn-winter season was conducted by the Ariadna National Research Panel on a nationwide sample of N = 1,060 people on 24–26 January 2025. The information regarding sleep comes from Mateusz Majchrzak”s book, Sen w pracy zmianowej. Jak się wyspać i żyć lepiej? (Sleep in shift work. How to get more sleep and live better?), whose partners include Benefit Systems.

Barbara Jastrzębska

Senior PR Specialist Benefit Systems

539677460

Benefit Systems has been operating on the Polish market for over two decades and is one of the leaders in providing non-financial benefits that support employee wellbeing. The company is the creator of the MultiSport Programme, which enables physical activity in sports facilities throughout the country. Its portfolio also includes the MyBenefit cafeteria platform and the MultiLife wellbeing programme. For several years now, the company’s sports offer has been developed on foreign markets, including the Czech Republic, Slovakia, Bulgaria, Croatia, and Turkey. The Benefit Systems Group also operates fitness clubs (in Poland it is responsible for Fabryka Formy, FitFabric, Fitness Academy, Good Luck, My Fitness Place, Saturn Fitness, StepONE, Total Fitness and Zdrofit networks). An important area of Benefit Systems activities is the promotion of an active lifestyle at every stage of life, which is why the company implements initiatives supporting physical activity of children, adults, and seniors, also as part of the MultiSport Foundation. Since 2018, Benefit Systems has been part of the global B Corp initiative, bringing together companies operating and engaging in solving the most important social problems. More information can be found at benefitsystems.pl/en.