It usually takes about 10-20 minutes to fall asleep. Some differences between people are not a sign of a problem. However, anyone who constantly struggles with sleep may have sleep problems, such as insomnia.
Sleep apnea can take a toll. Over time, the following methods can help people fall asleep faster.
Sleep within 5 minutes
Those who wish to sleep within 5 minutes can devote more time to sleep reduction and exercise techniques, including those listed above. They can also try:
Guided meditation and visualization
Guided meditation and guided are the most common types of relaxation training. An article in JAMA Internal Medicine suggests that mind-based meditation can reduce nighttime sleep problems and daytime sleep-related disabilities.
Guided visions include thoughts of pleasant and peaceful scenes that promote relaxation of body and mind. People may fall asleep while meditating and watching relaxation scenes.
Some strategies and methods
Other ways to promote better sleep include:
Proper sleep hygiene
Changing daytime and bedtime routines can make sleep easier and can improve bedtime and quality:
- Try to avoid alcohol, caffeine, nicotine, and other stimulants a few hours before bedtime.
- Do not eat fatty, fatty, or spicy foods before going to bed.
- Make sure the bedroom is not too hot or too cold – 60-65 ° F is best for a good night’s sleep.
- Keep your bedroom dark, reduce light sources, such as digital watches, and consider wearing an eye mask if necessary.
- Try to reduce noise, and use earphones if it is not possible to reduce the noise inside or outside the home. Try using a white sound machine or application to block disturbing sounds.
- Make sure that the mattress, bedding, and nightwear are comfortable and clean.
Habit tells the body that it is time to go to bed. Prenatal routines can be simple or straightforward, depending on a person’s schedule and preferences.
It is best to go to bed at the same time each night and get up at the same time each day. Other steps in the sleep routine may include:
- reading or listening to classical music 30-60 minutes before bedtime
- drink a cup of chamomile tea an hour before bedtime
- avoid TV, phone, and computer screens before bedtime
- One study reports that bathing 1-2 hours before bedtime helps people to fall asleep 10 minutes faster than usual. A warm bath or shower allows the body to cool down afterward and shows the brain that it is time to sleep.
This approach involves promoting the connection between a person’s bed and bed to improve sleep quality. People who follow this route should:
- they only sleep when they are tired and wake up when they do not sleep at the appointed time (usually 15-20 minutes)
- use only a bed for sleep or sex, not for food, reading, or other activities
- get up at the same time each day
- do not “watch the clock” while you are asleep, as this promotes wakefulness
Insomnia prevention treatment
People often associate this method with stimulus control therapy. Preventative sleep treatment involves including time spent in bed and sleep requirements. For example, those who have been in bed for 9 hours but have only slept for 7 hours should not spend more than 7 hours in bed.
People should start by keeping a sleep diary to work out the amount of sleep they get. Add 30 minutes of intermediate sleep to reverse the time you spend sleeping. It may be helpful to work with a doctor or sleep specialist when performing sleep deprivation treatments.
Is it possible to fall asleep in 5 minutes?
On average, a person without excessive sleepiness should fall asleep in five to 15 minutes. If it takes longer than 20 to 30 minutes, this may be a sign of insomnia. However, if sleep onset occurs in less than five minutes, this may be an indication of a pathological level of sleepiness.