There’s no question that sleep is important for a person's health. In pursuit of a perfect night’s rest, some people have invested in elaborate nighttime routines. But many of these solutions aren’t backed by research, and they won’t address underlying sleep hygiene issues. 

The New York Times asked 11 sleep experts, including Ann Romaker, MD, to set the record straight on some of the myths they hear most often. Romaker is a professor in the Division of Pulmonary, Critical Care and Sleep Medicine in the Department of Internal Medicine at the University of Cincinnati College of Medicine.

She said grogginess isn't always cause for concern. Some grogginess can be normal. Romaker said after a long nap or deep sleep, a person may wake up feeling dazed and disoriented. Experts call it sleep inertia.

“You don’t just wake up bright eyed and bushy tailed,” said Romaker.

The CDC reports that sleep inertia can last anywhere from 30 minutes to two hours. It may last longer in those who are sleep-deprived. Sleep aids may also exacerbate sleep inertia.

Romaker also said snoring isn't always harmless. Frequent, loud and disruptive snoring is often a sign of obstructive sleep apnea, a common form of sleep apnea that happens when the throat tissues and tongue muscle relax and block a person's airway.

Some groups, including men, postmenopausal women, people with obesity, smokers, drinkers and middle-aged and older adults are at a higher risk for the condition. But Romaker noted that women with sleep apnea may not always snore loudly, and they may experience frequent awakenings during the night.

Experts also addressed other myths, including waking up during the night isn’t always a sign of poor sleep and that a person can’t make up for lost sleep over a weekend.