Sleep is a physiological behaviour that is crucial for a healthy life. It is vital for survival, forming around one-third of a human life, and every body organ and tissue needs sufficient sleep to function effectively. Prolonged insufficient sleep leads to severe physical impairment followed by psychiatric ailments, cognitive loss and eventually death. But the sad reality is that most people do not get enough quality sleep that their body requires.
Centres for Disease Control and Prevention (CDC) says that about 1 in 3 adults are sleep-deprived. Being unable to fall asleep for a prolonged period results in several health issues like heart disease, high blood pressure, stroke, and depression. Not getting enough quality sleep can be frustrating and may affect the personal as well as professional lives of people. If someone is having trouble sleeping, learning how to fall asleep faster and better can make a big difference. There are some natural tips and tricks that require only a few lifestyle modifications to help people fall asleep more quickly.
How Much Sleep Does a Person Need?
Getting the right amount of sleep is essential for your well-being, but it can be confusing to figure out how much sleep you actually need. Let’s simplify it and delve into why sleep matters.
Understanding the Stages of Sleep
When you fall asleep, your brain goes through different stages, each with its unique characteristics:
- NREM Stage 1: This is the lightest stage of sleep, where you’re just drifting off. It’s easy to wake up during this stage.
- NREM Stage 2: In this stage, you’re in a slightly deeper sleep. Your heart rate and breathing begin to slow down.
- NREM Stage 3: This is deep sleep. It’s hard to wake up during this stage, and it’s essential for feeling refreshed and alert the next day.
- REM Sleep: Rapid Eye Movement (REM) sleep is where most of your dreaming occurs. It’s an active stage where your brain is busy, but your body is relaxed.
How Much Sleep Do You Need by Age?
Now that we’ve covered the sleep stages, let’s talk about how much sleep is recommended for different age groups. Keep in mind that these are general guidelines, and individual sleep needs may vary:
- Newborns (birth to 3 months): 14 -17 hours a day
- Infants (4 months to 12 months): 12 – 16 hours a day
- Young children (ages 1 to 5 years): 10 – 14 hours a day
- School-aged children (ages 6 to 12 years): 9 – 12 hours a day
- Teenagers (ages 13 to 18 years): 8 – 10 hours a day
- Adults (18 and older): 7 – 8 hours a day
Why Does Sleep Duration Vary?
Several factors influence how much sleep a person needs, including age, lifestyle, overall health, and genetics. While these recommendations provide a general guideline, it’s crucial to listen to your body. Some people feel rested with slightly more or less sleep than the recommended amount.
Quality sleep is just as important as quantity. The stages of sleep, especially deep sleep and REM sleep are essential for your physical and mental restoration. Missing out on these stages can leave you feeling groggy and less alert.
Summary
Sleep is vital for overall health and well-being, with the brain cycling through four stages during sleep. The initial three stages, collectively known as non-rapid eye movement (NREM) sleep, provide a restful state, while the fourth stage is rapid eye movement (REM) sleep, an active phase. Each stage serves a unique purpose in ensuring quality sleep. The ideal amount of sleep varies based on age, lifestyle, and health. Adults (18 and older) typically need 7-8 hours per night. Teenagers (13 to 18 years) benefit from 8-10 hours of sleep, while school-aged children (6 to 12 years) should aim for 9-12 hours.
11 Ways to Fall Asleep Fast
If someone is facing trouble falling asleep, then several effective ways make people sleep faster and better, including:
Make a Consistent Sleeping Pattern
A good sleep routine includes having a fixed time to start winding down to rest and relax after a period of hard work. Going to bed at different times every night is a common habit. However, these irregular sleeping patterns could interfere with the sleep-wake cycle or circadian rhythm.
The circadian rhythms are part of the body’s internal clock, running in the background that follows 24-hour cycles. It carries out essential functions and processes such as behavioural, physical, and mental changes. Its primary function is to determine whether the body is ready for sleep. Therefore, going to bed and getting up at the same time every day helps the body to induce sleep faster.
Create an Ideal Sleep Atmosphere
It is easier to fall asleep in a quiet, dark, and cool place. To get a perfect sleep environment, experiment with different settings and find what works best for you. To get a noise-free atmosphere, people can use earplugs to block out noise, put the phone on silent and use good curtains or blinds to keep the room dark. Ensure the room is at the right temperature, well-ventilated, and free from distractions. Some people also find that soothing music, like white noise or rainfall, helps them sleep better.
Do Not Force Sleep
If you are lying awake in bed, do not try to force yourself to sleep. If you are tired and comfortable, sleep may naturally come. But, if you are not falling asleep, get up and do something relaxing like reading, exercising, or listening to music. Only return to the bed when you feel sleepier.
Relaxation and Meditation
Do not forget the sleep routine starts before getting into bed, so build a habit to spend some time every evening to relax. Avoid electronic devices at least 1-2 hours before bed. They all emit blue light that hinders sleep. It is better to read a book, listen to some soothing songs or a podcast, or engage in meditation. These activities help you relax and prepare your mind for sleep.
Try Mindfulness for Better Sleep
Anxiety, stress and worries can affect sleep; to combat these issues, try some mindfulness techniques. Talk to someone or write down the concerns in a notebook before bed. Making a to-do list for the next day can help people put the mind at rest. Reframing unhelpful thoughts and practising self-help cognitive-behavioural techniques (CBT) can help reduce anxiety and improve sleep.
Deep Breathing for Relaxation
Practising deep breathing helps you de-stress and remove anxious thoughts, allowing you to get quality sleep. Try techniques like a 4-7-8 breathing pattern. It involves inhaling for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. This rhythmic breathing can promote relaxation and aid in falling asleep.
Regular Exercise for Improving Sleep Quality
Regular physical activities help to relax and sleep better. Exercise can improve the quality, efficiency and duration of sleep. It can also improve breathing patterns and body movements that help release stress and tension. Regular exercise or meditation enhances melatonin levels and helps the brain to fall asleep quickly. Although regular exercise is advisable, avoid over-exercising. It is best to exercise 30-45 minutes daily and increase it gradually as per health and fitness.
Be Mindful of What and When to Eat
An unhealthy diet may prevent getting enough sleep. Aim to avoid having heavy meals right before bed.
The composition of your meals can also impact your sleep quality. While a high-carb meal may help you fall asleep faster, it might not result in restful sleep. Digestion of a meal can take at least two to three hours, regardless of what a person consumes. Lying down during this time can make some people feel uncomfortable or nauseous and slow their digestion. It is advisable to give your body adequate time to digest food before sleeping.
To encourage a more relaxed and profound sleep, aim for balanced meals that include a mix of protein, carbohydrates, and healthy fats. These meals provide sustained energy and promote a more stable blood sugar level throughout the night. Balanced meals, on the other hand, encourage a more relaxed and profound sleep.
Limit Caffeine, Alcohol or Nicotine Intake
To ensure a good night’s sleep, it’s crucial to be mindful of certain substances that can affect your ability to fall asleep and the quality of your sleep. Let’s explore the impact of caffeine, alcohol, and nicotine on your sleep and how to make healthier choices:
1. Caffeine
Caffeine is a common stimulant found in various foods and beverages like coffee, tea, chocolate, and some soft drinks. While many people turn to caffeine to combat tiredness and enhance alertness, it can have adverse effects on your sleep.
Timing Matters: Caffeine’s effects can linger in your system for up to 10 hours, even though its peak impact occurs within about 30 minutes of consumption. It means that even if you consume caffeine six hours before bedtime, it could still result in less sleep.
The Recommendation: It’s advisable to abstain from caffeine for at least four hours before your planned bedtime to promote better sleep. Alternatively, consider sipping caffeine-free herbal tea before bed to promote relaxation and calmness.
2. Alcohol
While alcohol may initially make you feel drowsy and relaxed, it can disrupt the quality of your sleep, especially if consumed in large quantities or right before bedtime.
Sedation vs. Quality Sleep: Alcohol acts as a sedative, which can help you fall asleep faster. However, it tends to interfere with the deeper, more restorative stages of sleep, resulting in fragmented and less refreshing rest.
The Recommendation: If you’re aiming for quality sleep, it’s best to limit alcohol consumption, especially in the hours leading up to bedtime. Moderation is key to preventing disruptions in your sleep pattern.
3. Nicotine
Nicotine, commonly found in tobacco products, is another substance that can affect your sleep. While some people turn to nicotine for its stimulating effects, it can hinder your ability to fall asleep and stay asleep.
The Stimulating Effect: Nicotine acts as a stimulant, increasing alertness and elevating heart rate and blood pressure. These effects can make it difficult to wind down and prepare for sleep.
The Recommendation: Avoid nicotine-containing products, such as cigarettes or nicotine gum, for at least one to two hours before bedtime to improve your sleep. It allows your body to relax and prepare for a restful night’s sleep gradually.
Reducing Screen Time
Using mobile phones, watching TV, or playing virtual games right before bed can be detrimental to sleep. These devices make it harder for a person to fall and stay asleep as electronic devices emit blue light, which can suppress melatonin (sleep hormone). These devices also keep the mind in an active and engaged state.
Putting the mobile phone near the pillow while sleeping affects the sleep quality. Thus, it is better to keep electronic devices away from the bed before sleeping. It provides a quiet place, free of distractions.
Summary
Achieving better and faster sleep is a common goal for many, and there are various strategies to help with this. Establishing a consistent sleep pattern is crucial as it aligns with the body’s internal clock, known as the circadian rhythm. Creating an ideal sleep environment involves keeping the room quiet, dark, and at a comfortable temperature. Before bedtime, relaxation and meditation techniques can help calm the mind. Mindfulness practices assist in managing anxiety and stress, which can disrupt sleep. Deep breathing exercises, like the 4-7-8 pattern, promote relaxation. Regular exercise, while not too close to bedtime, improves sleep quality. Paying attention to diet is also crucial; avoid heavy meals before bed and be mindful of caffeine, alcohol, and nicotine intake. Additionally, limiting screen time can aid in achieving better sleep.
HealthifyMe Suggestion
Aromatherapy can be a great way to promote sound sleep. Here are two essential oils and aromatherapy suggestions to help you relax and improve your sleep quality:-
Lavender Oil
Lavender is well-known for its calming and soothing properties. Add a few drops of Lavender essential oil to your bath water at evening bath time to help relax your muscles and mind for a night of good quality sleep.
Chamomile Oil
Chamomile Oil is another excellent choice for relaxation. Its gentle, sweet aroma can help ease anxiety and promote sleep When you put a drop of the oil on your pillow or in a diffuser. You can also have chamomile tea and inhale its soothing scent before bedtime.
The Final Word
Quality sleep is a crucial component of overall health and well-being. People can not concentrate or think without having proper sleep. If someone’s not getting enough sleep for a prolonged period, they can experience sleep deprivation. It will increase the risk of developing chronic health issues. Try to avoid the use of any sleep-inducing supplements to get sleep faster. Sleeping naturally is the safest way to ensure the mind and body get the needed rest. In that case, lifestyle modifications like having a healthy diet, regular exercise and avoiding caffeine products help people fall asleep faster.
Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information, please contact our certified nutritionists Here.
Frequently Asked Questions
Research Sources
Sleep and human cognitive development
Meditation and its regulatory role on sleep
Effects of light on human circadian rhythms, sleep and mood
The Effects of Dietary Nutrition on Sleep and Sleep Disorders
Effects of caffeine on sleep quality and daytime functioning
Melatonin: What You Need To Know
Self-Regulation of Breathing as an Adjunctive Treatment of Insomnia
Effects of Mobile Use on Subjective Sleep Quality
Direct Measurements of Smartphone Screen-Time: Relationships with Demographics and Sleep
Credit – HealthifyMe
