Average Time To Fall Asleep
There have been many people researching how long it should a person to fall asleep, but the pioneer in the research of this field was a Stanford professor called William C. Dement. He carried out a study that would track the average time to fall asleep for a number of participants.
The time it takes for you to fall asleep is known as sleep latency. What this study revealed was that your sleep latency is tied to your level of sleepiness. This means that if you’re very tired before getting into bed, you’ll fall asleep faster than if you’re feeling wide awake. This is something known as “sleep debt”.
Sleep Debt
Sleep debt is another of saying that your body knows exactly how much sleep you owe it. If you spend one too many nights out on the town, not getting enough sleep – your body remembers that and keeps track. In these instances, where you have high levels of sleep debt, your sleep latency will be much lower, and you’ll fall asleep faster.
How Long Does It Take To Fall Asleep?
This study found that the average time to fall asleep was between 10 and 20 minutes. If you fall outside of this area, you may need to look at your sleeping habits.
How to time yourself going to sleep
One method you can easily use to time how long it takes you to fall asleep is known as the Sleep Onset Latency Test. You start by lying in bed as usual, albeit with one hand hanging over the edge of the bed, holding a metal spoon. Make sure that there is a large metal tray or plate beneath the spoon, and as you begin to fall asleep start a timer.
When you hear the clang of the spoon hitting the metal, it means your muscles have involuntarily relaxed – indicating that you have gone to sleep. Stop the timer when you hear the spoon drop, and you will have a rough indication of how long it takes you to fall asleep.
If it takes you longer than the average
If you sit there at night wondering “ Why does it take me so long to fall asleep?” then you’re probably sleeping too much. If you’re getting too much sleep each night, your body won’t be able to easily drift off when you want it to. Try setting your alarm earlier each day, and avoid any napping throughout the day.
If it takes you less time
If you fall asleep as soon as your head hits the pillow then you’re probably not getting enough sleep each night. We should be aiming for somewhere between 7-9 hours a night. If you regularly fall under this amount, then you’ve been racking up quite the sleep debt. Try going to bed earlier each night, and make sure you’re sleeping on the best mattress for you to make sure your sleep quality is high enough.
How to Fall Asleep Faster
So many of us struggle to get enough sleep each night, and a part of this can be down to how long it takes us to fall asleep. Here are our top tips to help you fall asleep faster.
Set the Scene
If your bedroom isn’t providing you the right space for sleep, then you’ll find it much harder to fall asleep. Make sure the room is dark enough, and that the temperature is cool enough. You might also want to look into room decor tips as certain colors and setups can help promote better sleep as well.
Finally, make sure the room is tidy and clean. A messy bedroom will make it harder for your brain to unwind and relax and get you into a state to help you fall asleep.
Get the right mattress
One of the most important factors to help you fall asleep faster is your mattress. If you’re sleeping on an old mattress or one that isn’t right for you, you’ll find your sleep will be negatively affected. If you don’t know what kind of mattress you need, take a look at some of our buying guides:
You should be sure to replace your mattress every 7-10 years to make sure it’s in the best shape possible.
Bedroom Routine
Having a bedroom routine isn’t just for kids. When we follow the same routine each night, our brains and bodies are able to recognize that sleep is on the way and can begin getting ready. This routine could be as simple as having a mug of warm milk right before bed. Or, it could be more detailed involving things like meditation, taking a bath, or some gentle yoga moves.
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