Sleep doctor debunks myths about sleep

Here’s a sleep expert’s opinion on four popular myths

These days, sleep feels like a luxury—something we all crave but rarely get enough of. Between work deadlines, late-night scrolling, and endless to-do lists, being sleep-deprived has almost become everyone’s modern-day bane.

From bedtime “remedies” passed down by our parents to viral hacks on social media, everyone seems to have a formula for a good night’s rest. Dr. April Fatima Hernandez, a sleep specialist and member of the Philippine Society for Sleep Medicine, sets the record straight on four bedtime myths we’ve believed for years.

Snoring means deep sleep 

A loud snorer may seem like they’re in dreamland, but Dr. April Fatima Hernandez says it’s actually a red flag for poor sleep health. More than just being noisy in the middle of the night, snoring can signal something serious. “When you’re snoring, you are actually choking in your sleep,” said Dr. Hernandez.

Snoring happens when air struggles to pass through your throat, causing the tissues to vibrate. While normal snoring affects about 25–50% of adults because of relaxed tongue muscles partially blocking the airway, loud and frequent snoring that comes with gasping could be a sleep apnea. Additionally, since the body struggles to get enough oxygen, you end up having shallow, restless sleep. 

Warm milk before bed 

A glass of warm milk may sound like the perfect nightcap, but it’s not a real sleep aid. While milk contains tryptophan—an amino acid involved in producing serotonin and melatonin—the amounts are generally too small to have a significant effect on sleep. Dr. Hernandez said that warm milk only makes your body feel full and warm but not sleepy. 

“In the middle of the night, you’ll just end up waking to pee,” she said. If you want that same warm, relaxed feeling under the blanket, Dr. Hernandez suggests taking a warm bath instead. It helps your body unwind without the midnight interruption of bathroom breaks. 

Avoiding coffee 

It’s common to blame coffee for sleepless nights, but Dr. Hernandez says it all depends on your tolerance. Caffeine works by blocking adenosine, a chemical in the brain that promotes sleepiness, but people metabolize it at different rates. Some people can drink a cup right before bed and still drift off easily, while others stay alert for hours. 

For some, coffee even feels relaxing enough to help them sleep. Instead of swearing off caffeine completely, try regulating your intake and paying attention to how your body reacts—it’s all about knowing your limits.

Exercise makes you sleepy

Working out before bed might sound like a good way to tire yourself out, but Dr. Hernandez explained that tiredness isn’t the same as sleepiness. “Pagod [exhaustion] is being physically tired, while sleepy is when you can’t keep your eyes open,” she said. What your body really needs for good rest is to feel sleepy, not just worn out.

For some people, exercising at night can even do the opposite—it boosts energy and makes it harder to fall asleep. Those post-workout endorphins can leave you feeling pumped up rather than ready to rest.

Good sleep is too important to leave to myths and guesswork. Understanding what really helps—and what doesn’t—lets you create more effective bedtime habits. Prioritizing quality rest is one of the simplest ways to care for yourself every day.

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