March 16, 2026
By:
Bryan O’Sullivan
Clinical Research Specialist
Our scientific understanding of sleep and how it affects the body has changed drastically over the past few years. In the medical field, sleep is no longer viewed as a static period of inactivity but as a cornerstone to brain, metabolic, and cardiovascular health. Recent research even suggests that the amount of sleep we get every night is a primary predictor of life expectancy, second only to tobacco use.
New modeling from the Centers for Disease Control and Prevention (CDC) suggests that obtaining at least seven hours of sleep per night is the threshold for promoting optimal longevity.
Now that we’ve established how important sleep is, we also want to address the fact that some of the emerging scientific developments regarding sleep are challenging long-held beliefs.
We’ve compiled three examples of these challenges—or “controversies,” as we’re calling them—below, and we’re sharing our clinical opinion on each one.
Controversy 1:
Background Info
For years, the “blue light” emitted by smartphones and LEDs was considered the primary villain in the modern sleep crisis. Conventional wisdom claims that blue light suppresses melatonin production via the intrinsically photosensitive retinal ganglion cells (ipRGCs), shifting the circadian clock and delaying sleep onset.
Researchers from Toronto Metropolitan University (TMU) suggest that the content on a person’s screen—social media, violent video games, or “doom-scrolling”—is what’s making it so difficult for them to fall asleep, not the light from the screen itself.
TMU research indicates that as humans age, their eyes become less sensitive to blue light, making screens less disruptive for adults than for adolescents. This may mean that screens in and of themselves might be less harmful for adults than previously thought, provided their screen use does not displace their sleep time.
A 2022 review in Frontiers in Psychology showed that blue light might still have an impact on sleep: 1 in 5 studies found decreased sleep quality from blue light, while 1 in 3 reported decreased duration.
To be safe, we suggest avoiding both blue light AND cognitive arousal prior to bedtime.
Controversy 2:
Background Info
The hormone melatonin is widely consumed as a “natural” and safe sleep aid, particularly in the U.S., where it is sold over-the-counter as a dietary supplement.
A preliminary study presented at the American Heart Association (AHA) Scientific Sessions 2025 has raised significant cardiovascular safety concerns regarding melatonin use.
Researchers reviewed 5 years of data for 130,828 adults with insomnia. They found that those who used melatonin long-term (12+ months) had a 90% higher chance of incident heart failure (4.6% vs. 2.7%). Furthermore, melatonin users were 3.5 times more likely to be hospitalized for heart failure and twice as likely to die from any cause over the 5-year period.
The Council for Responsible Nutrition (CRN) argues that the study only shows association, not causation. They suggest that the test subjects’ insomnia or potential underlying depression/anxiety could be the actual drivers of their heart failure risk.
Even though melatonin is “naturally occurring,” and it’s a healthier alternative to Rx, the doses of melatonin used in over-the-counter sleep aids expose you to much higher levels of the hormone than a healthy person would naturally produce to induce sleepiness.
While there has been no conclusive evidence that melatonin supplements contribute to heart failure, it’s important to remember that “naturally occuring” does not necessarily mean “safe to take in unlimited amounts, without a doubt.” Recently, clinicians across the U.S. have been urging patients with cardiovascular comorbidities to use melatonin with caution.
We at Velocity recommend that anyone using melatonin long-term should exercise caution.
Controversy 3:
Weekend “Catch-up” Sleep vs.
A Consistent Schedule: Which is Healthier?
Background Info
Traditional sleep health beliefs emphasize a strict, consistent sleep schedule. Sleeping in on weekends was long criticized as causing “social jet lag,” which was thought to disrupt the circadian rhythm and negatively affect metabolic health.
Research presented at the European Society of Cardiology (ESC) Congress 2024 found that those who had the most catch-up sleep on weekends had a 20% lower risk of heart disease compared to those who had the least.
Experts argue that a regular sleep schedule remains the “best approach” for long-term health and circadian stability.
The benefit to “catch-up” sleep found in the 2024 study was most pronounced in individuals who regularly experienced inadequate sleep during the week.
In order to achieve the most restful sleep possible, we believe it’s best to try and go to sleep at the same time every night.
But “perfect” sleep health is not feasible or achievable all the time. Don’t beat yourself up over occasionally sleeping in on the weekends. If you feel like you need the extra rest, take it.
While sleep is obviously a key factor in determining the state of our overall health, it is also a very individualized experience. There are general sleep health guidelines you can try to follow, but the “optimal” sleeping conditions and duration still varies drastically from person to person.
The idea that “optimal” health cannot be achieved by way of a one-size-fits-all prescription is our core belief here at Velocity. That’s why, in our Elevate membership, we offer sleep study tests, designed to analyze the quality and health of your unique sleep cycle. Then, based on what your sleep study reveals, our expert physicians craft a plan to help you get the best rest possible.
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