Is falling asleep quickly an indicator of good health?
While being able to go to bed and fall asleep in less than 5 minutes occasionally may indicate good sleep quality and efficiency, consistently taking 5 minutes or less to fall asleep may also be a sign of excessive sleepiness or sleep deprivation, as sleep experts explain.
According to The Telegraph, a healthy person needs an average of 15 to 20 minutes to fall asleep. However, some people are more likely to fall asleep quickly due to factors such as genetics, quality of sleep habits, low stress levels, regular physical activity, and good mental health.
Average sleep hours in Asia
However, World Health Organization reports indicate that Asian countries (Japan, South Korea, India) have an average sleep of about 6 hours.
In countries such as Indonesia, the United Arab Emirates, and Singapore, less than half of the population sleeps 7 hours or more.
The countries where the number of hours of sleep is slightly more than 7 hours are: Denmark, Germany, France, and Spain. The average sleep in France is close to 8 hours.
If you suffer from insufficient sleep and difficulty falling asleep, here are some tips to help you fall asleep quickly in 5 minutes:
1. Expose your eyes to light immediately upon waking.
“When it comes to being able to fall asleep quickly, what we do during the day is just as important as what we do when we go to bed.”
Getting as much natural morning light as possible improves the chances of falling asleep later.
2. Avoid napping after 4 pm
The short nap or early afternoon siesta was historically common in all countries with a warm climate, whose inhabitants tended to eat their main meal at midday.
However, despite the health benefits of napping, care should be taken when taking a daytime nap to avoid delaying it too long, as this makes falling asleep more difficult in the evening.
3. Avoid exercising right before bedtime.
Exercising within an hour or two of bedtime can be problematic because it disrupts the body’s natural sleep-wake cycle and delays the onset of sleep.
4. Pay attention to your bed.
The type of mattress is important for getting a good night’s sleep. Research indicates that a good mattress and the right blanket help to cool the body, which in turn reduces the time needed to fall asleep and increases deep sleep.
5. Lower the temperature
Your bedroom temperature should not exceed 18 degrees Celsius, as this helps you fall asleep more easily.
6. Sleep and wake-up time
Our biological rhythms are based on routine, so try to wake up and go to sleep at the same time every day; this will make it easier for you to wake up and fall asleep.
7. Relaxation techniques
Practice relaxation and deep breathing exercises for 4 to 8 minutes before going to sleep.