How To Fall Asleep Faster

How to fall asleep faster

When you’re busy and on the go, you’ll naturally start getting tired as the day wears on. That’s perfectly normal — in fact, that’s how our bodies work. 

“We have a sleep drive that builds up the longer we’re awake,” says sleep medicine expert Michelle Drerup, PsyD, DBSM. “By the end of the day, that sleep drive — or pressure for sleep — is high.” 

However, each of us has what’s called an “internal sleep rhythm,” or circadian rhythm. This rhythm varies from person to person, and represents the time when our body and mind start relaxing and winding down for the day. 

“This internal rhythm influences when we start to feel sleepy,” says Dr. Drerup. “Some people might identify more as night owls, meaning they don’t get sleepy until much later. Other people are more early birds.” 

How long should it take you to fall asleep?

You won’t typically fall asleep right away, even a couple of minutes after your head hits the pillow. And if you do conk out quickly, that’s a sign you’re probably sleep-deprived and not snoozing enough at night.  

“If they don’t have any sleep difficulties, most people probably fall asleep within 10 to 20 minutes,” says Dr. Drerup, while acknowledging that this time can vary. “If it takes you 45 minutes to fall asleep, and that’s normal for you, it’s not necessarily a problem.” 

If we don’t get enough sleep one night, our natural inclination is to try and make up that deficit the next day. That’s not always the best move, says Dr. Drerup — and it won’t make us fall asleep any faster. “We might say, ‘If I had a bad night, I’m going to take a nap. I’m going to have more caffeine.’ These things we do to compensate oftentimes exacerbate and make sleep worse again the following night.” 

Tips to help you fall asleep faster

Don’t overthink trying to go to sleep 

This might seem counterintuitive, but if you want to fall asleep fast, stop thinking about falling asleep fast. “If you think about someone who sleeps well, they probably don’t think about sleep at all,” says Dr. Drerup. “They listen to their body, and when they feel sleepy, that’s when they go to bed. They don’t have rules about sleeping, or any real thoughts about sleep. To them, it’s just what they do.” 

If you’re having difficulty sleeping, you might feel anxious. That’s not an optimal state of being for good ZZZs. “You might start to dread going to bed,” notes Dr. Drerup. “The harder you try to sleep, the least successful you’re going to be. In a sense, letting go and trying to get back to what naturally your body wants to do — sleep — is best.”

Curious? Continue reading on the next page!

Originally posted 2022-07-09 12:15:06.

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About Pharm. Samuel Amadotor

Samuel Amadotor is an HND holder in Pharmacy, an expert in the field of natural health, fitness, functional movement and nutrition. He is passionate about helping people increase their performance in all areas of life Using food as medicine.