Sleep well It is a basic need, but it is not always easy to achieve. Many think that falling asleep quickly is always a good sign, while others struggle with difficulty falling asleep. The truth is that the time it takes a person to fall asleep, known as sleep latencycan offer clues about the state of your overall health and well-being. Falling asleep too quickly or staying awake for long periods can both be signs of an underlying problem.
The sleep latency It refers to the time it takes for a person to go from being awake to falling asleep once they go to bed. According to the National Sleep Foundationthe healthy range for falling asleep is between 15 and 20 minutes. However, this can vary depending on the person, since factors such as physical and mental health, lifestyle and sleep quality play an important role in this process.
Kristen Caseyclinical psychologist and insomnia specialist, mentions that people with certain medical conditions can take up to 30 or 40 minutes to fall asleep, which is still considered normal. However, if a person takes too little or too long to fall asleep, this could be a sign of a health problem.
Falling asleep within minutes of going to bed may seem ideal, but in some cases it can be a symptom of something else. There are several reasons why a person might fall asleep very quickly:
According to Dr. Dave Rabinneuroscientist and psychiatrist, surrendering to sleep too quickly can be a sign of exhaustion, overwork or burnoutwhich indicates that the person is not recovering and resting enough. In many cases, even if the person sleeps the recommended hours, the quality of sleep may be low, which is known as “garbage dream”. This means that sleep is not deep enough to generate rest and recovery.
Treatment in these cases may include adjusting the level of daily activity, finding more time to rest, and, if necessary, performing a medical checkup to detect possible underlying problems.
Another reason why a person might fall asleep quickly is depression or the use of certain medications. Depression can increase feelings of fatigue, and certain antidepressants can also cause drowsiness. It is important to seek medical treatment, as there are pharmacological options less likely to cause fatigue, such as bupropion, reboxetine and venlafaxine.
There are those who have difficulty falling asleep and may spend hours tossing and turning in bed.
Catherine Yunurse specialist in mental health, highlights that a bad sleep hygiene can contribute to difficulty falling asleep. Lack of consistency in bedtime, consuming caffeine after 2 pm, using screens right before bed, and taking long naps during the day are some of the habits that can interfere with the natural process of falling asleep. dream.
Work non-traditional hourssuch as night or rotating shifts, can also disrupt the circadian rhythm and make it difficult to sleep.
Dave Rabin emphasizes that almost all mental disorders have difficulty falling asleep in common. Feeling anxious, stressed, or restless can keep the body in a state of alert, activating the sympathetic nervous system and releasing cortisol, making it more difficult to relax and sleep. In these cases, it is advisable to seek therapy to manage anxiety and, as a complementary strategy, relaxation techniques such as meditation and breathing control.
Schnorbach also points to the cyclical nature of this situation: the insomnia can lead to depression and vice versa, which creates a vicious circle in which it is difficult to get out without professional help.
Sleep hygiene are the practices that must be followed to achieve a restful rest. Dr. Rabin recommends implementing daily wellness habits such as meditation, yoga, regular exercise, and creating a calm sleep environment. Some additional recommendations include:
- Establish a constant routine of sleep, going to bed and getting up at the same time every day.
- Reduce the use of screens before sleeping, since the blue light they emit can interfere with the production of melatonin.
- Avoid heavy meals, intense exercise and caffeine consumption in the hours before sleep.
- Create a relaxing atmosphere in the bedroom, with adequate temperature and without annoying noises.
The goal is to create an environment and routine that allows the body to gradually relax and be prepared to fall asleep more easily.