When you’re busy and on the move, you’ll naturally get fatigued as the day progresses. That’s entirely natural; in fact, it’s how our bodies function.
“We have a sleep urge that becomes stronger the longer we’re awake,” explains Michelle Drerup, PsyD, DBSM, a sleep medicine specialist. “By the end of the day, that sleep urge — or pressure to sleep — is really strong.”
However, each of us has an “internal sleep pattern,” sometimes known as a circadian rhythm. This rhythm differs from person to person and marks the point at which our bodies and minds begin to relax and wind down for the day.
“This internal rhythm determines when we begin to feel drowsy,” Dr Drerup explains. “Some individuals may identify as night owls, which means they don’t fall asleep until much later.” Others are more early risers.”
How long do you think it should take you to fall asleep?
You won’t usually fall asleep immediately soon, even if you put your head on the pillow. And if you do fall asleep fast, it’s a symptom that you’re sleep-deprived and not sleeping enough at night.
“If they don’t have any sleep problems, most individuals will probably fall asleep within 10 to 20 minutes,” Dr Drerup adds, noting that this duration might vary. “It’s not necessarily an issue if it takes you 45 minutes to fall asleep and that’s regular for you.”
If we don’t get enough sleep one night, our natural tendency is to attempt to make up the difference the following day. That isn’t always the greatest strategy, according to Dr Drerup, and it won’t help us fall asleep quicker. “We might say, ‘If I had a rough night, I’m going to sleep.’ I’m planning to increase my caffeine intake.’ These things we try to compensate for often aggravate and make sleep worse the next night.”
Tips for falling asleep quickly
Don’t overthink it while attempting to sleep.
This may sound paradoxical, but if you want to fall asleep quickly, stop thinking about it. “Think about someone who sleeps well; they probably don’t think about sleep at all,” Dr Drerup explains. “They listen to their bodies and go to bed when they feel drowsy.” They have no sleeping restrictions and no actual thinking about sleep. It’s simply something they do.”
You may experience anxiety if you are having problems sleeping. That is not an ideal state for nice ZZZs. “You could start to dread going to bed,” Dr Drerup observes. “The more you attempt to sleep, the less successful you will be.” In some ways, letting go and returning to what your body naturally wants to do — sleep — is ideal.”
Maintain a consistent schedule.
Maintaining a consistent sleep pattern, especially on weekends when you may not have to get up early, is an excellent method to ensure you begin sleeping on time. “Changes in habit and a lack of regularity might actually worsen sleep disorders,” Dr Drerup explains. “With the pandemic, we found a substantial rise in sleep disorders, not just because of increased stress, but also due to shifting schedules.”
She says that the absence of commuting has a significant influence. “People would remark, ‘Well, suddenly my schedule has entirely altered.’ I’m not as active as I used to be. I’m staying at home more and simply strolling to the restroom and my work. Because I don’t have to commute to work, I can remain in bed and sleep longer.'”
Take note of how you use displays.
Laptops, tablets, televisions, and cell phones are all examples of displays, and spending time on them might disrupt your sleep. However, what you’re viewing (or doing) on those displays as an adult might have an impact on your sleep.
“The material has an influence,” Dr Drerup explains. “It really comes down to what you’re doing on those gadgets. Anything that activates our brain while we attempt to relax might keep us going.”
Putting your electronics away an hour or two before bedtime will help you begin to relax. However, if you’re up late scrolling, keep an eye on what you’re doing.
“We can really utilise our gadgets to encourage sleep by listening to something calming or doing something that takes our attention off other things,” Dr Drerup explains.
Reduce your stress levels.
Stress is a key cause of sleep deprivation. After all, how many times have you tucked yourself into bed only to find yourself wide awake for hours with your mind racing?
Relaxation methods are an excellent way to wind down. Mindfulness meditation, for example, has been demonstrated in studies to enhance sleep quality and reduce daytime disruption in persons suffering from chronic insomnia.
“Various methods of relaxation, such as progressive muscle relaxation and guided imagery, provide a peaceful state of mind that is more favourable to falling asleep,” Dr Drerup adds. “We’re attempting to elicit the relaxation response, which is the inverse of the stress reaction.”
Playing a constant soundtrack of noise might help some individuals relax. This might be as basic as an air conditioner or a fan, or it can be as complex as an app or machine that provides noise alternatives. Nature sounds and white noise (or another hue, such as pink noise) are popular.
“I once had a patient who enjoyed techno music and found that the rhythm helped them fall asleep,” Dr Drerup explains. “Most people would certainly think it was strange, but they were focused on the steadiness of the rhythm.” It made them feel better.”
Keep an eye on your diet.
You are what you eat, and what you eat may have an impact on how you sleep. “What we eat may have an influence on our sleep quality and duration,” Dr Drerup explains. Spicy meals, for example, are known to aggravate acid reflux and produce heartburn while lying down.
Caffeine, found in coffee and chocolate, is well-known for keeping you alert. “Because caffeine has a half-life of around five to seven hours, avoiding it in the early afternoon is ideal for most individuals,” Dr Drerup says.
Foods that are essential for a healthy diet also improve our sleep wellness. “A diet heavy in sugar, saturated fat, and processed carbs may interrupt your sleep,” Dr Drerup says. “Eating more vegetables, fibre, and unsaturated fat-rich meals seems to have the opposite impact.”
While you may equate alcohol with falling asleep faster — maybe because a couple of glasses are soothing — its cumulative influence can actually damage sleep.
“When the effects of alcohol wear off, it may wake individuals up in more restorative periods of sleep,” Dr Drerup explains. “It may aggravate sleep apnea symptoms.” It may raise your chances of sleepwalking, sleeptalking, and having more nightmares. It has a lot of negative consequences.”
Melatonin is an option.
Melatonin is a light-sensitive hormone generated by the pineal gland in your brain. Darkness stimulates this gland to produce melatonin, but light causes it to stop. As a consequence, melatonin helps to regulate your body’s sleep-wake cycle.
“Studies have strongly supported the influence of light on sleep start and melatonin synthesis,” Dr Drerup says.
Melatonin occurs naturally in the body, but it is also accessible as a supplement. It may be a useful alternative for some individuals who have difficulty falling asleep quickly. “Melatonin works best for patients with a delayed circadian rhythm,” Dr Drerup explains. “Someone who is a night owl.” They enjoy sleeping longer and waking up later, but they may have to get up early for the job, school, or other obligations.”
When to Seek Insomnia Treatment
Excessive, persistent tiredness throughout the day is a key indicator that you may want assistance. “When we’re talking about chronic insomnia, it’s when you have this problem at least three times a week,” Dr Drerup adds. “And it’s producing impairment throughout the day.”
That may be tiredness throughout the day or something else. “You could be thinking, ‘I don’t have any energy.’ I can’t seem to concentrate.’ When you realise how you’re feeling throughout the day is because you didn’t sleep well the night before, it’s a clear clue that you should get help.”
In such circumstances, your doctor can advise you on the best course of action. Before using a medication, the American College of Family Physicians and the American Academy of Sleep Medicine suggest that you attempt behavioural modification measures first.
According to Dr Drerup, cognitive behavioural therapy for insomnia (CBTI) is the “gold standard treatment.” It focuses on the disruptive habits and ideas that are generating your sleeplessness – and it works.
“When compared to utilising a sleep aid or a sleep medicine, first-line therapy for insomnia tends to have considerably better long-term results,” says Dr Drerup. “It’s also not a long-term therapy.” It is usually short. On average, we could follow someone for four to six sessions — and then they notice significant improvement.”