For many people, getting to sleep at night is tricky. This can be due to a number of causes, including worries from the day you’ve had, caffeine intake, pain, sleep apnoea, and more.
Equally, falling asleep too quickly can be a bad thing. If you find you’re falling asleep within minutes – or even seconds – of lying down, this could indicate you’re exhausted, or it may be the symptom of an underlying medical condition.
According to research by The Sleep Charity, in partnership with Northumbria University and carried out by Professor Jason Ellis, the time it takes a person to drop off to sleep at night is a key indicator of sleep health. The study, published in volume 2018:10 edition of the Nature of Science and Sleep journal, found that “those who think they fall asleep within 10 to 15 minutes of their head touching the pillow are more likely to have good sleep health”.
Ten to 20 minutes, it said, is quoted as the “normal” amount of time it should take you to get to sleep. Aside from feeling tired, some signs you’re not getting enough sleep include irritability, difficult concentrating, memory problems, problem-solving difficulties, poor performance at work or school, a low sex drive, muscle tension, bad mood, and headaches, according to the Sleep Foundation.
Its experts suggest you follow a sleep routine, so going to bed and waking up at the same time each day, and establishing a bedtime routine. This means setting aside the hour before bed for relaxing and enjoyable activities such as reading, listening to music, or having a warm bath.