We all sleep, but what counts as normal sleep?
Sleep expert Russell Foster defines sleep as “a period of physical inactivity… using this time to undertake a range of essential biological activities that allow optimum performance during time of activity” (1). But while we can try and give a definition for the process of sleep, defining normal sleep is far less straightforward.
At Sleepwave, we believe “normal”’ shouldn’t be reduced to arbitrary numbers. Instead, we take the approach of defining a good night’s sleep as what is healthy for you. Healthy sleep has three main pillars: quality (how restful and restorative it is) and quantity (how much you get) and regularity (how consistent your sleep and wake times are each day).
Unfortunately poor sleep is incredibly common, resulting in it often being normalized and brushed off as a minor inconvenience. Approximately one third of adults in the US report sleeping less than the recommended 7 hours a night (2). To help you better understand your own sleep, and what is normal and healthy, let’s bust some popular myths.
Myth 1: Everyone must get 8 hours of sleep
Sleep isn't one-size-fits-all. The idea that everyone needs exactly 8 hours overlooks the natural variability between us as individuals.
Our ancestors didn’t sleep in 8 hour fixed blocks. They adapted to their environments, seasons, and threats (3). Today, research shows how sleep remains deeply influenced by environmental and social factors (4).
Instead of chasing a magic number, focus on how you feel. Sleep that leaves you refreshed and functioning well is a better indicator of health than hitting a specific hour count.
Myth 2: It doesn’t matter when I sleep as long as I get enough
Your body runs on a 24-hour cycle, known as your circadian rhythm. Every cell in your body follows this rhythm, which is kept in check by the natural light-dark cycle (5).
We’re biologically wired to sleep at night and be awake during the day. In fact, irregular sleep timing has been linked to serious health risks, including cardiovascular disease and even a lower life expectancy (6,7).
So while sleep duration is important, sleep regularity may matter even more. Try to go to bed and wake up at the same time each day. It’s a powerful and practical way to improve sleep health.
Myth 3: Waking up during the night is abnormal
It’s normal to wake up briefly during the night, especially between sleep cycles. These short awakenings are usually harmless and often forgotten by morning .
It only becomes a concern if you can’t fall back asleep or you feel sleep-deprived the next day. Many Sleepwave users are surprised to see these brief wake-ups on their session charts as we are often entirely unaware of them!
Myth 4: Alcohol before bed helps you sleep
A nightcap might make it easier to fall asleep, but it disrupts sleep quality later in the night. Alcohol decreases REM sleep (the stage of sleep where most dreams happen) and increases disturbances preventing a truly restful and restorative night of sleep (8).
In short, it might help you nod off, but it doesn’t help you stay asleep or feel rested. Long-term, it does more harm than good for sleep health and should definitely not be normalized.
Myth 5: Being able to fall asleep anytime, anywhere is a good thing
Falling asleep instantly might sound like a superpower, but it can actually be a sign of excessive daytime sleepiness, which is often a red flag for sleep deficiency (12).
It also has real-world consequences: it’s been linked to road accidents and reduced quality of life (13) . If you’re frequently nodding off during the day, your night-time sleep may be a sign to look at your night sleep to understand what might be going wrong.
“Normal” sleep is personal
So, what is normal sleep? There’s no universal rule. Your sleep is personal – influenced by your biology, habits, environment, and needs.
At Sleepwave, we don’t believe in rigid benchmarks. Instead, we aim to help you understand your unique sleep patterns and build positive habits that work for you.
Forget the myths. Find your rhythm. And let your sleep be as individual as you are.
References
1. Foster R. Life Time: The New Science of the Body Clock, and How It Can Revolutionize Your Sleep and Health. Penguin UK; 2022. 480 p.
2. Liu Y, Wheaton AG, Chapman DP, Cunningham TJ, Lu H, Croft JB. Prevalence of healthy sleep duration among adults--United States, 2014. MMWR Morb Mortal Wkly Rep. 2016 Feb 19;65(6):137–41.
3. Yetish G, Kaplan H, Gurven M, Wood B, Pontzer H, Manger PR, et al. Natural sleep and its seasonal variations in three pre-industrial societies. Curr Biol. 2015 Nov 2;25(21):2862–8.
4. Fjell AM, Walhovd KB. Individual sleep need is flexible and dynamically related to cognitive function. Nat Hum Behav. 2024 Mar;8(3):422–30.
5. Huang W, Ramsey KM, Marcheva B, Bass J. Circadian rhythms, sleep, and metabolism. J Clin Invest. 2011 Jun;121(6):2133–41.
6. Huang T, Mariani S, Redline S. Sleep irregularity and risk of cardiovascular events: The Multi-Ethnic Study of Atherosclerosis. J Am Coll Cardiol. 2020 Mar 10;75(9):991–9.
7. Windred DP, Burns AC, Lane JM, Saxena R, Rutter MK, Cain SW, et al. Sleep regularity is a stronger predictor of mortality risk than sleep duration: A prospective cohort study. Sleep. 2024 Jan 11;47(1):zsad253.
8. Ebrahim IO, Shapiro CM, Williams AJ, Fenwick PB. Alcohol and sleep I: effects on normal sleep. Alcohol Clin Exp Res. 2013 Apr;37(4):539–49.
9. Huyett P. What is snoring? JAMA Otolaryngol Head Neck Surg. 2023 Mar 1;149(3):286.
10. Lam DJ. Anatomy of the upper airway. In: Snoring and Obstructive Sleep Apnea in Children. Elsevier; 2024. p. 3–13.
11. Website NHS. nhs.uk. 2025 [cited 2025 May 29]. Sleep apnoea. Available from: https://www.nhs.uk/conditions/sleep-apnoea/
12. Ohayon MM. From wakefulness to excessive sleepiness: what we know and still need to know. Sleep Med Rev. 2008 Apr;12(2):129–41.
13. Garbarino S, Guglielmi O, Sanna A, Mancardi GL, Magnavita N. Risk of occupational accidents in workers with obstructive sleep apnea: Systematic review and meta-analysis. Sleep. 2016 Jun 1;39(6):1211–8.
