Is there a magic number you should be aiming for? And what can you do to unwind and drift off successfully?
Considering the fact that sleep is something we all do, there are still many mysteries surrounding sleep. From the meaning behind our dreams to the impact of our bedroom environment, questions about sleep are still being studied by researchers to this day.
And one such question is this: how long should it take to fall asleep? For some of us, sleep comes as soon as our heads hit the pillow. For others, it can take half an hour, an hour or even longer to drift off. What do these fluctuations mean, and what is the optimum length of time it should take for the best quality sleep?
These are the questions we’re going to be tackling today, looking at recent research. We’ll also be exploring the various steps you can take to make falling asleep easier and more rewarding.
How long should it take to fall asleep?
The time taken to fall asleep differs for everyone, but there is an ideal window of time which is thought to indicate better quality sleep overall. Research from the Sleep Charity and Northumbria University found that the time it takes us to drop off at night is a key indicator of our holistic sleep health.
The study, which was published in the Nature of Science and Sleep Journal, concluded that how quickly we think we fall asleep (known as sleep latency) is a strong indicator of our overall sleep quality, which in turn was impacted by how long it actually takes to enter the sleep cycle.
According to the research, those who think they fall asleep within 10-15 minutes of getting into bed are more likely to have better sleep health. If it takes longer than 15 minutes, sleep health may be under pressure, and those who took longer than 30 minutes to fall asleep suffered from a drop in sleep efficiency.
On the other hand, those who fell asleep almost as soon as their head hit the pillow were found to be in danger of ‘sleep debt’, meaning they often did not give themselves enough time to enjoy the recommended 7-9 hours of good quality sleep per night put forward by the National Sleep Foundation.
In short, 10 to 20 minutes is thought to be the preferred amount of time it should take you to fall asleep.
How to fall asleep more easily
Anyone who has experienced a sleepless night knows just how frustrating it can be to actively try and fall asleep. However, there are certain steps you can take to unwind in the run up to bedtime and make sleep come more easily.
Common activities like using your smartphone and scrolling through social media can be hugely detrimental to sleep quality. If you’re staying logged onto your social platforms or emails right up until lights out, this is most likely delaying sleep by keeping your brain unnecessarily alert.
Instead, try reading, meditating or doing gentle stretches in the run up to bedtime. You should also keep your bedroom free from tech, and ensure that the space is cool and dark when you go to bed. Try to avoid using your bedroom during the day – especially for work – as it should be somewhere you associate with rest and relaxation.
Making simple lifestyle changes like these, as well as avoiding caffeine and excess alcohol as bedtime approaches, can help you rest easy.