In today’s world, Insomnia is becoming a very common disorder among adults with about 30% of them reporting short-term sleep issues.
The real question now is how long should it take you to fall asleep?
A healthy sleep latency period ranges from 10-20 minutes. This time frame doesn’t include your pre-sleep activities, rather from lights out when you are now in bed and waiting to fall asleep.
A short or excessively long period of sleep latency shows that you may be having issues with your sleep health. It’s either you are developing symptoms of insomnia or you are being deprived of sleep respectively.
If your sleep latency doesn’t fall into the typical range above, then this article is for you, and you also need to see a doctor to raise your concerns.
And according to a poll conducted on LSA Home Instagram story on the 20th of September, 2023 the result showed that it takes about 10 in 24 people 1-hour to fall asleep.
This is why we have decided to share some helpful tips to help you sleep faster and better at night.
- Use The 4-7-8 Method
This method has been proven to be effective, the 4-7-8 method has to do with counting to distract yourself from feelings of anxiety and help you fall asleep faster.
While you lay down in bed, relax your tongue and rest it on the roof of your mouth.
Try emptying your lungs by slowly exhaling through your mouth.
For 4 seconds breathe in through your nose
For 7 seconds hold your breathe
Then exhale for 8 seconds
Repeat this for at least 4 times
- The Military Method
This method was developed to help soldiers fall asleep within 5 minutes.
As you lay on your bed and assume a comfortable position, tense your muscles starting from your face and loosen them while you take a deep breath.
Rest your arms on your side.
Take deep breaths to relax your chest and shoulders.
Work your way to the lower part of your body to relax your muscles there.
Clear your mind and picture a peaceful scenario to set your mind at ease.
If you struggle to fall asleep, repeat ‘don’t think’ for about 10 seconds and try again.
- Try Using A Heavy-Weight Duvet
Weighted duvets are heavy and used as a form of pressure therapy to create a calming effect.
The idea is for your duvet to have 10% of your body weight in order to apply enough pressure to keep you relaxed and calm without feeling suffocated.
The all seasons down alternative duvet is heavy-weight and is ideal to help you fall asleep faster, we highly recommend it and your body will thank you for it.
- Choose The Right Pillows
Pillows help to keep your spine aligned while you sleep and keep you away from neck and back aches.
Inadequate head and neck support can lead to insomnia, so you have to choose the right pillows if you want to fall asleep faster.
For a side sleeper the LSA Home 3 layer adjustable pillow is your best bet.
- Invest In A Good Mattress
This right here is the real deal, your mattress makes or mar how quickly you fall asleep. What type of mattress are you currently using?
If you notice it doesn’t help you fall asleep fast, or you usually wake up with neck and back aches then we think it’s time you invest in a new mattress to improve your sleep quality.
The type of mattress you use, like we noted earlier, determines how fast you can fall asleep. That is why we are recommending you invest in LSA Home mattresses.
Achieving a fast and better sleep requires making some changes to your lifestyle and sleep hygiene.
A good night's sleep goes a long way in helping you mentally, physically and otherwise.
So if you keep wondering how you can fall asleep faster, quit thinking and start putting in the action, because the anxiety will make it even harder for you to catch some sleep.
We hope you begin to practice some of these sleep exercises we have listed above, and also consider investing in some products that can help you sleep faster and better from now on.