If you’ve ever told yourself that an extra-large coffee can cure your sleep deprivation, you’re not alone. As a healthcare traveler, you’re a pro at adapting to wild schedules and new time zones but even the most seasoned traveler can fall for common sleep myths that might be holding you back. Luckily, we’re here to bust some of those myths so you can get the kind of rest that you deserve.   

• Why sleep health really matters for healthcare professionals
• 10 most common sleep myths (+ why they’re false)
• Frequently asked questions

Busting Sleep Myths: What Healthcare Travelers Need to Know

Why sleep health really matters for healthcare professionals

Sleep isn’t just about feeling rested — it’s about staying sharp, focused, and safe. For healthcare professionals like you, lack of sleep can seriously impact concentration, memory, and decision-making, which can all affect your patients and their care.

Sleep studies show that inadequate sleep increases the risk of medical errors and when you’re already juggling long hours, rotating shifts, and the emotional weight that comes with caring for others, sleep can feel like a luxury instead of a priority. But the truth is, your patients need you well-rested just as much as you do. Prioritizing your well-being and sleep isn’t selfish — it’s part of showing up at your best.

10 most common sleep myths (+ why they’re false)

Myth: you only need a few hours of sleep to function

One of the most common sleep myths is that you only need a few hours of sleep to function — but the research says otherwise.

The U.S. National Sleep Foundation recommends seven to nine hours of sleep for adults, but many healthcare professionals fall short of that mark. One study of nearly 1,000 healthcare workers found that the average sleep duration was barely over six hours, and a staggering 96% reported poor sleep quality. That kind of chronic deprivation doesn’t just leave you yawning during rounds, it increases your risk of medical errors, emotional exhaustion, and burnout.

Related: Strategies for Dealing with Nurse Burnout

If one thing’s for sure, it’s that consistent insufficient sleep wears down your resilience, your focus, and your ability to care for others, as well as yourself. Not only is the myth that you can thrive on minimal sleep false, but it can also be harmful to your overall health and well-being.

Myth: you can catch up on sleep

Many people believe that skimping on sleep during the week is fine as long as you can make up for it later. But sleep health doesn’t work that way.

While getting some extra rest after a rough night may help you feel a little better short term, it doesn’t fully undo the mental and physical toll of chronic sleep deprivation. And though sleeping in on your day off might feel glorious, it can also throw off your circadian rhythm, making it harder to fall asleep and creating a cycle of “sleep debt” that’s hard to repay. You might catch up on hours, but you can’t catch up on quality.

“Chronic sleep deprivation can’t be fully made up with occasional long nights of rest,” said Dr. Chelsea Perry, a clinician and owner of Sleep Solutions. “The truth is, consistent, quality sleep throughout the week is far better for your health.”

Prioritizing consistent, good-quality sleep during the week is far more effective than trying to play catch-up later on. For healthcare professionals constantly adapting to new shifts and environments, that may mean finding creative ways to protect your sleep window.

Myth: if you can’t sleep, you should stay in bed

It may seem logical to stay in bed if you’re trying to sleep. But according to sleep experts, that strategy can actually backfire if you're experiencing sleep difficulties.

“Spending too much time awake in bed weakens the association your body has between the bed and sleep,” said Kaitlyn Masai, a psychologist with Refreshed Psychotherapy specializing in insomnia. “Instead, it increases conditioned arousal which is the association between bed and wakefulness.”

We get it, it’s tempting to try and will yourself to sleep — especially when you have an early shift coming up. The downside is that lying in bed awake, watching the clock and stressing about every lost minute, often makes things worse. That pressure can trick your body into staying alert instead of winding down.

“Forcing sleep doesn’t work,” said Masai. “It does, however, create energy in the body which ends up pushing sleep away. Spending more time in bed is only helpful for people who feel sleepy but are procrastinating going to bed. It’s important to listen to your body and go to bed when you feel sleepy.”

Next time you find yourself in bed struggling to settle down, try stepping out and doing something calming until the sleepiness naturally returns. Over time, this’ll help your brain build a stronger connection between your bed and actual rest.

Myth: caffeine doesn’t impact your sleep

After a night of tossing and turning or powering through a long shift, grabbing a strong cup of coffee feels almost like a reflex. The catch is that overdoing it with caffeine — especially later in the day — can quietly sabotage your sleep.

“It has been firmly established that caffeine interferes with sleep in adults,” said Jack James, university professor. “Not only can caffeine effect how difficult it is to get to sleep, but it may also affect how much deep sleep you get.”

The U.S. Food and Drug Administration (FDA) recommends maxing out at 400mg of caffeine per day, or about four cups of coffee, and suggests calling it quits by lunchtime to reduce the chances of interfering with your sleep. TL;DR: caffeine can help you function, but it won’t help you recover.

Myth: drinking alcohol helps you sleep

It can feel good to unwind with a glass of your favorite bubbly. And while alcohol can make you feel sleepy at first, turns out it disrupts your sleep more than it helps.

“It’s fairly clear that drinking alcohol isn’t good for sleep,” said Former Senior Director of National Council on Aging’s Center for Healthy Aging Kathleen Cameron. “If you only drink occasionally, this may not be a huge concern — but if you’re someone who reaches for your wine glass or mixes a cocktail every time you can’t sleep, you’re likely making things worse.”

Alcohol consumption before bed can mess with your REM cycles and recovery sleep state, causing middle-of-the-night wakeups that leave you feeling groggy the next day. So, consider swapping that nightcap for a wind-down routine that supports your sleep health (think stretching, journaling, or taking a warm bath)!

Myth: you can adapt to any sleep schedule

Ever felt completely out of it after traveling time zones to your next assignment? You’re not imagining it — your body does have a preferred sleep schedule.

“All of us have an optimal period when our bodies want to sleep — typically around 11 P.M. to 7 A.M.,” said Medical Director of the Johns Hopkins Center for Sleep Charlene Gamaldo. “This is called your circadian window and any time you travel, particularly across two or more time zones, it ends up wreaking havoc on your circadian rhythm.”

When you’re adjusting to new time zones or switching between day and night shifts, your rhythm can get thrown completely out of sync. Sure, you can force yourself to stay awake or sleep at odd hours, but it doesn’t mean your body will fully adjust. Disrupting this rhythm too often can lead to poor sleep quality, low energy, mood changes, and other long-term health effects. Shift changes and time zone jumps may be part of the healthcare traveler gig but so is giving your body time to reset.  

Myth: more sleep is always better

Of course, sleep is essential — but like anything in life, too much of it isn’t necessarily a good thing. Oversleeping, which usually means regularly clocking 11 to 13 hours of sleep each night, can leave you feeling worse. What your body needs is quality, not just quantity.

Deep, restorative sleep in the right amounts is far more effective than long, fragmented sleep that throws off your normal sleep routine. It’s all about finding that sweet spot where you wake up feeling refreshed, not foggy.

Myth: using devices before bed helps you sleep

We’ve all been there — doom scrolling on social media before bed. It feels like it’s relaxing you, but your brain disagrees. Even just the act of tapping, swiping, and reacting keeps your mind moving when it should be slowing down.

“Checking your phone stimulates your brain,” said Dr. Michelle Drerup, PsyD, DBSM. “You’re more active and awake. Even just a quick check can engage your brain and delay sleep.”

That stimulation — combined with blue light exposure — can make it harder to fall asleep and disrupt the quality of your rest. That said, not all tech before bed is the enemy. Passive use, like listening to an audiobook, podcast, or music doesn’t have the same effect.

“Studies indicate that more passive use of technology — such as listening to music via your phone or watching a non-distressing TV show — doesn’t really have an effect on sleep compared to active use,” said Dr. Drerup. “Active use includes things like texting or social media.”

If your normal sleep routine includes screens, try making it more passive. Swapping endlessly scrolling for soothing sounds or a mellow show can help your brain ease into sleep mode.  

Myth: naps are bad for you

Oftentimes, naps can feel like a guilty pleasure or a sign that you’re not getting “real” sleep. However, naps aren’t lazy — they’re strategic.

When timed right, a short daytime nap can give you the extra boost your brain and body need to function better, especially when full nights of sleep aren’t always possible. Instead of fighting off drowsiness, embracing a well-timed nap could keep you sharp and focused on the job.

“The big finding was that daytime napping is, quite robustly, causally linked to having a larger brain volume,” said Senior Research Fellow at the MRC Unit for Lifelong Health and Ageing at London’s Global University Victoria Garfield. “Anything you can do to preserve your brain size for as long as possible is a good thing. It’s a really positive message that having a nap could help the brain.”

The next time the opportunity presents itself, don’t feel bad about catching some z’s. A 20- to 30-minute nap won’t replace a full night’s sleep, but it might improve alertness, enhance your mood, and support long-term brain health.

Myth: quality of sleep doesn’t matter

When your schedule is all over the place, it’s easy to focus only on the number of hours of sleep you’re getting. But as they say, it’s more about quality than quantity.

Getting a full eight hours of sleep won’t do you much good if your sleep is constantly interrupted, restless, or uncomfortable. Things like room temperature, noise, stress, and even how you sleep physically can all play a role in how restful your sleep actually is.

“It’s not just the quantity, but it’s actually the quality of sleep,” said Dr. Sherry McAllister, present of the Foundation for Chiropractic Progress. “The key to sleep posture is to keep your spine aligned, reduce the tension in your body, and then that can improve your sleep quality.”

Improving your sleep posture — like using the right pillows, supporting your back, or sleeping on your side — might seem small, but it can make a big difference in how rested you feel. And for healthcare travelers constantly adjusting to new beds and environments, optimizing quality sleep can reduce aches, boost energy, and leave you feeling better prepared for whatever your next day brings.

Frequently asked questions

What is sleep hygiene and why does it matter?

Sleep hygiene is all about building healthy habits and creating a sleep-friendly environment that supports better rest. It includes things like sticking to a consistent bedtime routine, limiting caffeine and screen time before bed, keeping your sleep space cool and quiet, and winding down with calming activities.

For healthcare travelers facing unpredictable schedules and unfamiliar surroundings, good sleep hygiene can help train your body and brain to recognize when it’s time to rest. That way, you may find it easier to fall asleep, stay asleep, and wake up feeling more refreshed, no matter where you are.

How can I sleep better in unfamiliar places like hotel rooms or other temporary living situations?

Sleeping in a new place every few weeks can throw off even the best sleeper. Thankfully, there are tricks you can use to make unfamiliar space more sleep-friendly for you.

Related: 7 Ways to Make Short-Term Living Feel Like Home

Start by bringing a few comforts from home, like your favorite pillowcase, sleep mask, or calming scent to help signal your body it’s time to wind down. Use white noise apps or a travel sound machine to drown out hallway noise or sounds. Take sleep medicine as prescribed, if needed, and take steps to reduce the risk of sleep disruptions — keep the room cool, dim the lights early, and stick to a wind-down routine. All of these things can help cue your brain that it’s bedtime, even if you’re not home in your own bed.

How can I reset my internal clock if I’m constantly changing time zones?

Constantly jumping time zones can wreak havoc on your internal clock, but there are ways to adjust. Start by gradually shifting your sleep and wake times a few days before traveling, if possible, to align more closely with your destination’s time zone. Once you arrive, get outside during the daylight hours to help reset your circadian rhythm and at night, limit screen time and avoid caffeine. With a little planning, you can help your sleep schedule stay on track while on the move.

Does Fusion Medical Staffing offer any sleep benefits or wellness perks?

Yes! We know that quality sleep is crucial for you, and we offer support that goes beyond the basics. Our free employee assistance program (EAP) gives you access to sleep resources and counseling to help you build healthier habits and manage stress that can interfere with rest.

Plus, with day-one health insurance coverage and built-in mental health benefits, you can take care of your mind and body from the moment your assignment begins. Better sleep starts with better support, and that’s exactly what you’ll get when you travel with us at Fusion Medical Staffing.

Sleep isn’t a luxury — it’s a vital part of maintaining your health, well-being, and performance as a travel nurse or allied health traveler. From managing your internal clock across time zones to creating a restful environment in unfamiliar places, the way you approach sleep matters. By debunking common myths and embracing healthier sleep habits, you can optimize your rest and feel more energized for every shift.

Even better, at Fusion Medical Staffing, we’re committed to supporting you with resources, health benefits, and the flexibility you need to prioritize adequate sleep, so you can stay at your best no matter where your journey takes you.