Khaberni - While the ability to go to bed and fall asleep in less than 5 minutes occasionally may indicate the quality and efficiency of sleep, 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" newspaper, a healthy person typically needs about 15 to 20 minutes to fall asleep. However, some people have a greater predisposition to fall asleep quickly due to factors such as genetics, quality of sleep habits, reduced stress levels, regular physical activity, and good mental health.
Average sleep hours in Asia
However, reports from the World Health Organization indicate that Asian countries (Japan, South Korea, India) have an average sleep duration of about 6 hours.
Meanwhile, in countries like Indonesia, the United Arab Emirates, and Singapore, less than half of the population sleeps 7 hours or more.
Countries where the number of sleep hours slightly exceeds 7 hours include: Denmark, Germany, France, and Spain, with the average sleep duration in France approaching 8 hours.
If you are concerned about your lack of sleep hours and difficulty falling asleep, here are some tips that can 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 enhances the chances of falling asleep later.
2. Avoid napping after 4 PM
Short naps or dozing in the early afternoon have historically been common in all countries with a warm climate, where residents tend to have their main meal at midday.
However, despite the health benefits of napping, caution should be taken not to delay it as this makes it more difficult to fall asleep in the evening.
3. Avoid exercising right before bedtime
Exercising within an hour or two before bedtime can pose a problem, as it affects the biological clock and delays the onset of sleep.
4. Pay attention to bedding
The type of mattress is important for achieving restful sleep, and research suggests that a good mattress and proper cover help cool the body, which in turn reduces the time needed to fall asleep and increases deep sleep.
5. Lower the temperature
The temperature of your bedroom should not exceed 18 degrees Celsius, as this facilitates easy sleepiness.
6. Timing of sleep and waking
Our biological rhythm depends on routine, so try to wake up and go to bed at the same time every day, which makes waking up and falling asleep easier for you.
7. Relaxation techniques
Practice relaxation exercises and deep breathing for between 4 and 8 minutes before going to bed.
