Maybe you have trouble falling asleep each night. Or maybe you’re someone who falls asleep shortly after your head hits the pillow. Today, we’re going to talk about the average amount of time it takes to fall asleep and how to get quality sleep.
So, how long does it take to fall asleep?
On average, it takes ten to 20 minutes for most adults to fall asleep. If you do not fall asleep within that time frame, it does not mean something is wrong. However, for some people, it is indicative of an underlying issue.
The time it takes you to fall asleep is called sleep latency. Trying to calculate it on your own will likely be inaccurate. The best way to calculate it is to undergo a sleep study, which usually isn’t suggested unless you exhibit signs of a sleep disorder.
Read on to learn more about the process of falling asleep and how the SONU Sleep System can make it easier.
Can You Fall Asleep Too Fast?
It is abnormal to fall asleep in under ten minutes. This is usually indicative of a bigger issue, like sleep deprivation. You may also fall asleep too quickly if you are under the influence or taking sedatives. Some medications, like antidepressants, can also cause you to fall asleep faster than usual.
Sleep deprivation is a type of sleep deficiency. You might be experiencing sleep deficiency if you have been diagnosed with a sleep disorder, fall asleep at incorrect times (like at work, school, etc.), or wake up frequently throughout the night.
Your doctor may recommend that you undergo a sleep latency test to figure out how fast you fall asleep. Like other sleep studies, the test would probably take place overnight. Daytime studies, like multiple sleep latency tests, are also recommended sometimes.
If a sleep specialist finds that you fall asleep in eight minutes or less during at least five consecutive naps, they will diagnose you with excessive sleepiness or idiopathic hypersomnia. If you fall asleep within 15 minutes during two of those naps, you might be diagnosed with narcolepsy.
What Factors Affect Sleep Quality?
You may be experiencing poor sleep quality if you have a mental illness, have a poor diet, or consume too much caffeine. If you are frequently staying up late at night and not going to bed at a regular time, this will also affect the quality of your sleep.
Consuming caffeine within six hours of your bedtime could make you irritable and unable to fall asleep or experience deep sleep. If you love coffee and feel like you can’t put it down, drink your last cup of caffeinated coffee around noon. After that, try decaffeinated coffee or tea.
Excessive worry can keep you up at night. This could be due to anxiety disorder. If you are experiencing anxiety, talk to your doctor about ways to treat it.
If you are a nap taker, your sleep may be affected. Taking too many naps during the day could equal you not feeling tired at bedtime. Try to avoid taking naps during the day. If you can’t do that, take a power nap early in the afternoon and keep it short.
Sleeping in an uncomfortable bed can also impact your sleep quality or make it difficult for you to fall asleep. The SONU Sleep System features a plush layer of serene foam, sink-in support, and an immersive Comfort Channel so even side sleepers can enjoy an unforgettable night of sleep.
How Can I Fall Asleep Faster?
The key to falling asleep faster is learning to relax. Try these techniques to help you relax before bed.
Meditation
Mindfulness meditation is a great way to calm down at bedtime. To practice it, to sit or lie down and take deep breaths. Pay attention to your breath and how it feels coming in and out. You can focus on a particular image, like a candle flickering in the distance. You can tell yourself to let go of negative or intrusive thoughts as you continue.
Calming Music
Listening to soothing music at bedtime is good for helping you drift off to dreamland in no time. Classical music, smooth jazz, or some other genre of music that offers a host of slow, peaceful songs are good choices.
You could create a playlist specifically for bedtime that you play each night. If you prefer, you could also listen to pink noise or white noise, which helps many people fall asleep.
Muscle Relaxation
You could try muscle relaxation to help calm you down enough to sleep peacefully. Start with your head and move down to your feet, tensing and releasing each muscle for a few seconds. While you are doing this, breathe in and out slowly.
How Can I Get Better Sleep?
Better sleep starts with your lifestyle. The more you take care of yourself and follow routines, the easier it will be to fall asleep each night. Below is a list of things you can do to fall asleep easier.
- Exercise in the afternoon
- Create a nighttime routine
- Avoid naps
- Get up at the same time each day
- Eat a healthy diet
- Avoid caffeine and alcohol before bed
- Try stress-relieving activities, like yoga
- Read
Another way to set yourself up for deep sleep is to ensure you have a bed that’s up to the task.
SONU Sleep offers mattresses with cooling comfort perfect for sleeping, an immersive, patented Comfort Channel for your arms and shoulders, and adjustable pillows that allow you to elevate your head to just the right level for comfortable sleep.
When Should I Get Help?
If you have consistently found yourself taking forever to fall asleep or falling asleep too fast, it’s time to talk to your doctor. They may recommend you to a sleep specialist, refer you for a sleep study, or send you to a neurologist that can help with your sleep issues.
They may refer you to a therapist who is an expert in cognitive behavioral therapy (CBT) for insomnia or other sleep issues.
Conclusion
On average, it takes most adults between ten and 20 minutes to fall asleep. If you fall asleep in under ten minutes, you may have an underlying health issue and need to undergo a sleep study.
There are several ways to help yourself fall asleep faster, including changing the way you eat and getting exercise earlier in the day. If you still find yourself unable to fall asleep or experience other sleep issues, it’s time to call your doctor.
One of the best things you can do to help your sleep is to invest in the right bed. SONU Sleep is here for you. Let SONU introduce you to a bed that will help you fall asleep and awake well-rested everyday.
For more information, check out the SONU Sleep line of products.
Sources
How Long It Should Take to Fall Asleep | Sleep.org
Napping: Do's and don'ts for healthy adults | Mayo Clinic
If You Fall Asleep Instantly — Is That a Good Thing? | Cleveland Clinic
Insomnia - Diagnosis and treatment | Mayo Clinic
