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How Long it Takes to Fall Asleep and How to Prevent Sleep Sabotage

May 24, 2018

How long should it take to fall asleep?

Do you ever get the feeling that the sandman might have misplaced your address?

Are you one of the many day dreamers and night thinkers?

Having difficulty falling asleep can be frustrating, especially if it becomes a regular occurance.

We, as Bed King, know just how vital it is to choose a bed that best fits your own personal comfort level and ensures peaceful sleeping. It is the first step to getting a satisfactory amount of sleep each night. Unfortunately, there are plenty of other factors creeping around the corner that play a role in the quality of sleep you get each night.

Such factors can include the following:

  • Proximity to electronic devices
  • Being exposed to light
  • Noise level
  • Stress
  • Late night snacking
  • Heat
  • Simply being uncomfortable

Many people struggle to slip into slumberland for a wide variety of reasons. 10-20 minutes is considered the normal estimate of how long it takes for the average adult to fall asleep once climbing into bed. If that's not the case for you and you tend to be tossing and turning for hours before finally dozing off, then your body might be trying to tell you something.

If it takes you more than an hour to fall asleep you might be struggling with what they call “sleep insomnia”. This can happen if you have trouble unwinding and turning off your thoughts in the evenings. It can also be because of too much caffeine/sugar, or your body clock is on the fritz for some or other reason.

In this modern era of technology, sleep deprivation seems to rapidly increase among adults all over the world. We roll around in bed for hours on end, but nothing seems to help. And then you get the lucky bunch who manages to drift off as soon as their head hits the pillow.

The human body is constructed in a way that it starts falling asleep once the sun sets. However, the chemical signals, which start up this reaction, are often confused or postponed. This happens due to the overuse of artificial lighting in our environment.

Sleep is crucial to keep us alive and fully functional. It has been found that people who are sleep deprived not only prove to be less productive, gain weight and tend to be ill-tempered, but also the overall health of the brain is greatly affected by consequential lack of sleep and leads to cognitive impairment. Just one week of insufficient sleep modifies the activity of our genes, which control our response to stress, immunity, inflammation and overall health.

So, if you are among the unlucky ones that find it difficult to get some shuteye, we have some useful tips that will surely help prevent sleep sabotage in your near future…

10 Tips to help you doze off faster and sleep better:

  1. Steer clear of technology before going to bed.
  2. Take a steamy bath… Research has found that a higher body temperature before bedtime can pave the road to difficulty falling asleep. Taking a warm bath before lying down in a cool room will slow down your metabolism and contribute to falling asleep faster. Plus, it will help you loosen up and ease into that drowsy state that will get you ready for bed.
  3. Sleeping position matters. It has been scientifically proven that people who tend to sleep on their backs are more likely to develop sleep disorders and lower back pain. This results in difficulty nodding off and sleep hindrance . Therefore, we recommend sleeping on your side. It is favorable for your heart and overall health.
  4. Up your pillow game. Uncomfortable, worn out pillow = lack of sleep. It is no-doubt worth investing in a new one.
  5. A quality sleeping surface will improve the quality of the z’s you are getting. Attempting to sleep on an uncomfy mattress  is probably one of the most common reasons for sleepless nights. A mattress has been reported by 9 out of 10 participants in a sleep survey, as a critical factor to quality sleep. If your current mattress is impaired, slouchy and worn out, its best to get a new one. We, at Bed King, can help you find the first-rate mattress to suit your needs and give you that ever-elusive perfect night’s sleep we all long for.
  6. Keep your socks on when hitting the hay. Getting cold feet can literally keep you from entering the world of slumber. This revelation led to the National Sleep Foundations suggestion of wearing socks to warm your feet before going to bed.
  7. Play some calming music. Research confirmation demonstrates how music with a slow rhythm of 60 to 80 beats a minute, can advance sleep quality and make you feel tranquil, at peace and ready to drift into dreamland.
  8. Try aromatherapy with lavender. Use lavender oil to calm your body, lower blood pressure and get in a placid mood. It has been proved that inhaling lavender oil before bed can lead to deeper levels of sleep and waking up feeling rejuvenated in the morning.
  9. Eat cherries for dessert. They are packed with melatonin, which is a natural sleep enhancer.
  10. Conduct and keep to a consistent sleep routine. There is no better way to prepare your body for sleep than keeping a stable sleep schedule. If you stick to a regular before bed routine, the body will adopt and prepare on its own for sleep.

“I love to sleep. Don’t you? Isn’t it great? It really is the best of both worlds. You get to be alive and unconscious.” - Rita Rudner

You will never change your life until you change something you do daily. The secret of our success is found in our daily routine. The same goes for our sleeping habits! Start investing in your wellbeing and make your way to Bed King, where we can help you take the first step towards first class sleep.

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