How long does it take to fall asleep once you are in your beds and the lights are switched off? This is a question that has mystified many of us, especially if we take a long time to doze off.
Well, ideally it should take us just 7 minutes to fall asleep. So, if you can nod off in 10 to 20 minutes after you climb into your bed, you are in the normal sleep cycle.
Read on to understand more about sleep patterns and learn how to sleep faster.
Average time to fall asleep
On an average, a person can sleep within 7 minutes, which is also called the alpha stage of sleep. People who meditate or play often drop to this range of brain activity.
If you take more than 20 minutes or fewer than 7 minutes to fall asleep, it is not considered normal. It means your body is trying to tell you something about your health.
Do you sleep as soon as you hit the bed?
If you fall asleep as soon as you get into bed, it may be a sign that you are not sleeping enough or are sleep deprived. If you do not get enough sleep, the symptoms of sleep deprivation will catch up with you quickly.
Watch out for other signs of sleep deprivation like difficulty in concentrating, slower thinking and droopy eyelids.
Does it take you more than an hour to sleep?
If it takes you more than an hour to fall asleep, then you may be sleeping too much or may be suffering from insomnia. This happens when you are unable to relax and turn off your thoughts.
There can be many reasons why you are can suffer from insomnia. Too much caffeine or jet lag, are just a few of them.
Circadian rhythm is a cycle that regulates the physiological processes of the body like sleeping, waking up and eating. This internal body clock is affected by sunlight and temperature.
However, when we use artificial lights and other electronic items, we end up disturbing our circadian rhythm. Follow these few simple tips to help you fall asleep faster.
1. Lower the room temperature
The core temperature of our body decreases as soon as we sleep but the temperature of our hands and feet rises. So, you may have trouble falling asleep if the room is too warm. Cooling down your bedroom will help you sleep better.
2. Follow a sleep schedule
Our body has an internal regulatory system called the circadian rhythm. This is what tells our body when to sleep and when to wake up.
Going to sleep and waking up at the same time every day helps to regulate your internal body clock and this makes it easier to go to sleep.
3. Switch off all electronics
Switch off all gadgets and electronics at least an hour before you go to bed. The blue light from the electronics like television, laptops, and smartphones disturbs our circadian rhythm and makes sleep difficult.
Read a book instead as this will help you wind down and sleep faster.
4. Take a bath
Take a warm water bath before you get into your bad. When your body cools down after the shower, it mimics the cooling of the body during sleep. This will help you fall asleep faster.
5. Hide your clock
It is difficult to fall asleep if you keep staring at the clock and thinking that you will not get enough sleep. The stress will add up and make it even more difficult for you to sleep. So, hide your clock and try to relax.
Meditation will help you sleep better and faster. During meditation you slow down your breathing and relax, this eases you to sleep more quickly.
7. Avoid caffeine
Avoid caffeine during the second half of the day. Caffeine takes eight hours to be digested, so even if you drink your favorite cup of coffee in the afternoon, it can affect your sleep at night.
Drink a soothing chamomile tea instead. Chamomile tea helps promote relaxation and sleep.
8. Try aromatherapy
Aromatherapy is a popular sleep aid. Lavender and damask are the two most popular scents that have a soothing effect on sleep. Get an essential oil diffuser to spread these relaxing scents in your room so that you can sleep faster and better.
9. Listen to soothing music
Listen to some soothing music to be able to sleep better. Music helps you relax and fall asleep faster.
It takes just 7 seven minutes to fall asleep. Unfortunately, only a few of us are lucky enough to have a healthy sleep cycle. Many people take more than an hour to fall asleep, and this can be very frustrating.
Try the tips mentioned above to help you relax and fall asleep quickly. The good night’s sleep will ensure that you are energized for the next day.