Sleeping plays an essential role in dividing the days and refreshing our minds and bodies. If this routine is disrupted, it might have a negative impact on our ability to function normally and vice versa. However, the modern life brings a lot of frustrating things that could make us have trouble falling asleep from time to time. Things can get worse when the summer comes, and the weather gets warmer.
To deal with this disrupted schedule, the first step you need to do is to determine what is going on by comparing your pattern with the usual standards. So how long it often takes for a person to fall asleep?
How long should it take to fall asleep?
According to the National Sleep Foundation, it often takes a normal person about 10 to 20 minutes to fall asleep without distractions. So if you doze off after a while at night, then perhaps you might be in a normal sleep cycle compared to other sleepers who are struggling to get rested.
This stage is commonly known as the Alpha stage, which isn’t only restricted to a sleeping routine. In fact, many people who practice meditation often fall into this condition while they are meditating.
If you take a shorter or longer duration to fall asleep, perhaps your body might be trying to hint something wrong. For example, when you have a quick nap after a few minutes going to bed, it might indicate that you aren’t getting enough sleep or having a sleep disorder. In these cases, you should rest more.
If it takes up to one hour for you to fall asleep, then it might be because you’ve slept too much during the day or you are struggling with insomnia. This condition often happens because you change the circadian rhythm or consume too much caffeine. As long as you notice such problems, it is advisable to consult a doctor and take a good rest at night.
What time should you go to bed?
There is no right or wrong answer for this question because it will totally depend on the personal sleep cycle. The basic principle is that everyone typically sleeps in about 5 or 6 cycles which roughly last 90 minutes.
If you wake up midway during a cycle, you will find yourself tired and grumpy in the morning, even when you sleep longer. Ideally, it is advisable to wake up in between cycles to feel refreshed.
For example, if you need to wake up for school at 8 am, it isn’t always necessarily to go into bed earlier. Instead, you would fall asleep at either 10.46 pm or 12.16pm. If you are a night owl, then 1.46 am and 3.16 am might also work.
Simple tips to fall asleep quicker
Today, many people often take nearly one hour to fall asleep. In other words, they might linger in an Alpha stage before dozing off mainly because their chemical signals are delayed or confused by external or internal components such as artificial lighting, noises, and TVs.
Here are a few tips to help you fall asleep quicker and have a better sleep.
1. Avoid using electronic devices
Before the bedtime, make sure that there are no electronic devices like phones, TVs or laptops in your bed. Many scientific studies have shown that exposure to those units can delay your sleeping signals, thus making it more difficult to fall asleep. If you want to send an email or watch a movie, keep in mind to do it at least 1 hour in advance.
If you want to buy an electronic device that can help you fall asleep, buy good quality sleep headphones instead.
2. Hide the clock
This might sound ridiculous, but hiding the clock can actually help with better sleep. This is simply because there will be a psychological pressure whenever you look at a clock. Perhaps you start thinking that whether you doze off quickly or you won’t get enough sleep. As a result, it will take you a lot of time to get rested.
3. Take a shower
If you want to fall asleep quicker, it is advisable to take a shower before going into bed. A warm bath might make you feel relaxed and drowsy because the rapid drops in our body’s temperature basically imitate what’s happening while we sleep. In other words, the heat helps to relax your muscles, thus allowing for a good sleep at night.
- Read also: How to sleep without weed
Now that you know it usually takes about 10 to 20 minutes to fall asleep, it is much easier to analyze your condition and have the right plan to improve your sleep. If you doze off shorter or longer than this duration, then your body is probably trying to hint something wrong. In these cases, it is better to visit a doctor.