Summer brings more sunlight, vacations, and changes in daily routines. But it also brings a wave of sleep myths that can quietly disrupt your rest. From the idea that you need less sleep during longer days to fears about ceiling fans, it’s easy to fall for misinformation. Let’s bust some of the most common summer sleep myths so you can enjoy the season without sacrificing your sleep.
Myth 1: I don’t need as much sleep in the summer
Fact: Your body needs the same amount of sleep year-round.
While longer days may make you feel more alert, your biological sleep needs don’t change with the seasons. Most adults still need 7 to 9 hours per night to support physical and mental health (Robbins et al., 2019; NINDS, 2023).
Myth 2: Ceiling fans make you sick
Fact: Fans do not cause illness, but they can stir up allergens or dry air.
There is no scientific evidence that ceiling fans cause illness. However, if they stir up dust or create dry air, they may aggravate allergies or irritate the sinuses. Keeping your fan clean and balancing humidity can help maintain comfort and sleep quality.
Myth 3: A warm room helps you sleep better
Fact: Most people sleep better in a cooler environment.
Your core body temperature naturally drops as you prepare for sleep. A warm room can interrupt this process and cause sleep disturbances. Most people sleep best in temperatures between 65 and 68°F (Okamoto-Mizuno & Mizuno, 2012).
Myth 4: Napping makes up for poor nighttime sleep
Fact: Naps are not a replacement for high-quality nighttime rest.
Short naps can boost alertness, but they do not restore the deep, restorative stages of sleep missed at night. Long or late naps can also disrupt your natural sleep rhythm (Libman et al., 2016).
Myth 5: If I can’t sleep, I should stay in bed
Fact: If you’ve been awake for more than 20 minutes, it’s better to get up.
Sleep experts recommend leaving the bed and doing something quiet in low light if you can’t fall asleep. Staying in bed too long while awake may reinforce feelings of frustration or anxiety, which can further disrupt sleep (Wilckens et al., 2014).
Myth 6: A nightcap helps me sleep
Fact: Alcohol may help you fall asleep faster, but it disrupts sleep later.
Alcohol reduces sleep quality by suppressing REM sleep and increasing nighttime awakenings. It may also worsen snoring and sleep apnea. For better rest, skip alcohol in the hours leading up to bedtime (Pietilä et al., 2018).
Myth 7: Sleeping with the lights on doesn’t matter
Fact: Even dim light can interfere with sleep and your circadian rhythm.
Light at night can suppress melatonin production and interfere with the body’s internal clock. It’s also linked to increased risks of weight gain and metabolic disruption (Tähkämö et al., 2019; Park et al., 2019).
Myth 8: Men and women experience insomnia equally
Fact: Women are more likely to experience insomnia across their lifespan.
Hormonal changes, pregnancy, stress, and underdiagnosed sleep disorders all contribute to higher rates of insomnia in women. Sleep problems are especially common during reproductive transitions and are often under-evaluated (Mong & Cusmano, 2016; Kızılırmak et al., 2012).
Myth 9: Falling asleep instantly means I’m a great sleeper
Fact: Falling asleep right away may signal sleep deprivation.
It typically takes a well-rested person about 15 to 20 minutes to fall asleep. If you crash the moment your head hits the pillow, your body may be trying to compensate for chronic sleep loss (Robbins et al., 2019).
Myth 10: Exercising at night ruins sleep
Fact: Evening exercise can support better sleep for many people.
There is no strong evidence that light or moderate evening exercise harms sleep. In fact, consistent physical activity may improve sleep quality and reduce stress, one of the top contributors to insomnia (Robbins et al., 2019; NPR Life Kit, 2024).
Learn More
Good sleep matters in every season. By knowing what’s true and what’s not, you can avoid habits that sabotage your rest. If you’re struggling with sleep this summer, Somnology can help you track patterns, explore your sleep health, and access support when needed. Visit our website to learn more.
Sources:
- Kızılırmak, A., Timur, S., & Kartal, B. (2012). Insomnia in pregnancy and factors related to insomnia. TheScientificWorldJournal, 2012, 197093. https://doi.org/10.1100/2012/197093
- Libman, E., Fichten, C., Creti, L., Conrod, K., Tran, D. L., Grad, R., Jorgensen, M., Amsel, R., Rizzo, D., Baltzan, M., Pavilanis, A., & Bailes, S. (2016). Refreshing Sleep and Sleep Continuity Determine Perceived Sleep Quality. Sleep disorders, 2016, 7170610. https://doi.org/10.1155/2016/7170610
- Mong, J. A., & Cusmano, D. M. (2016). Sex differences in sleep: impact of biological sex and sex steroids. Philosophical transactions of the Royal Society of London. Series B, Biological sciences, 371(1688), 20150110. https://doi.org/10.1098/rstb.2015.0110
- National Institute of Neurological Disorders and Stroke. (2025, February 25). Brain basics: Understanding sleep. National Institutes of Health. https://www.ninds.nih.gov/health-information/public-education/brain-basics/brain-basics-understanding-sleep
- Okamoto-Mizuno, K., & Mizuno, K. (2012). Effects of thermal environment on sleep and circadian rhythm. Journal of physiological anthropology, 31(1), 14. https://doi.org/10.1186/1880-6805-31-14
- Park, Y. M., White, A. J., Jackson, C. L., Weinberg, C. R., & Sandler, D. P. (2019). Association of Exposure to Artificial Light at Night While Sleeping With Risk of Obesity in Women. JAMA internal medicine, 179(8), 1061–1071. https://doi.org/10.1001/jamainternmed.2019.0571
- Pietilä, J., Helander, E., Korhonen, I., Myllymäki, T., Kujala, U. M., & Lindholm, H. (2018). Acute Effect of Alcohol Intake on Cardiovascular Autonomic Regulation During the First Hours of Sleep in a Large Real-World Sample of Finnish Employees: Observational Study. JMIR mental health, 5(1), e23. https://doi.org/10.2196/mental.9519
- Robbins, R., Grandner, M. A., Buxton, O. M., Hale, L., Buysse, D. J., Knutson, K. L., Patel, S. R., Troxel, W. M., Youngstedt, S. D., Czeisler, C. A., & Jean-Louis, G. (2019). Sleep myths: an expert-led study to identify false beliefs about sleep that impinge upon population sleep health practices. Sleep health, 5(4), 409–417. https://doi.org/10.1016/j.sleh.2019.02.002
- Segarra, M. (2024, June 24). Popular myths about sleep, debunked. NPR. https://www.npr.org/2024/06/24/1251158935/popular-myths-about-sleep-debunked
- Tähkämö, L., Partonen, T., & Pesonen, A. K. (2019). Systematic review of light exposure impact on human circadian rhythm. Chronobiology international, 36(2), 151–170. https://doi.org/10.1080/07420528.2018.1527773
- Wilckens, K. A., Woo, S. G., Kirk, A. R., Erickson, K. I., & Wheeler, M. E. (2014). Role of sleep continuity and total sleep time in executive function across the adult lifespan. Psychology and aging, 29(3), 658–665. https://doi.org/10.1037/a0037234