Posted on Saturday, November 20th, 2021 at 12:51 am
Are you one of the lucky few who drift right off to sleep the second that your head hits the pillow? It turns out those who are quick to drift off to dreamland may not be getting as much rest as they think. The ability to fall asleep too quickly, nap at any time, or fall asleep anywhere may be an indication that a person has an undiagnosed sleep disorder.
How fast is too fast, and when should you seek professional help? The team at Silent Night Therapy can help shed some light on when falling asleep too quickly may be a troubling sign.
How Long Should It Take to Fall Asleep?
There is no one-size-fits-all answer to this question. Different people require different amounts of sleep. Generally, the quality of sleep a person gets is more beneficial to their overall health and wellbeing than the amount of sleep. When a person falls asleep too quickly, it may be a sign that they are fatigued and need either more or better-quality sleep.
On average, a healthy adult should fall asleep within 15 minutes. If it takes longer than 30 minutes to fall asleep, that could be one sign of insomnia. However, if it takes five minutes or less for a person to fall asleep when their head hits the pillow, it could be indicative of an unhealthy level of sleepiness.
Sleep Deprivation and Sleep Deficiency
Drifting off too quickly on a routine basis may indicate that an individual is suffering from some form of sleep deprivation or sleep deficiency. Sleep deprivation generally means that a person is not getting enough rest. Sleep deficiency is a broader term that means an individual:
- May not be getting enough sleep
- Sleeps at the wrong time of day
- Doesn’t experience quality sleep
- Has a sleep disorder that prevents them from sleeping properly
Sleep deprivation and sleep deficiencies can cause excessive sleepiness and fatigue. When the body experiences excessive sleepiness or fatigue, a person may fall asleep more quickly.
What Causes a Person to Fall Asleep Too Fast?
Several underlying conditions may contribute to a person being sleep-deprived and falling asleep too fast. An undiagnosed sleep disorder like sleep apnea may be one of those causes. Sleep apnea is a condition that causes a person to periodically stop breathing while asleep. When a person stops breathing, whether they are aware it is happening or not, their sleep pattern becomes interrupted. This form of fragmented sleep can cause sleep deprivation, sleep deficiency, and overall fatigue.
Some of the most common symptoms associated with sleep apnea include:
- Gasping for air
- Dry mouth or sore throat after waking up
- Night sweats
- Daytime fatigue
- Waking up frequently at night
- Difficulty concentrating
- Dental problems
If you constantly feel tired or fall asleep too quickly, you may have sleep apnea or another undiagnosed sleep disorder. The experienced team at Silent Night Therapy can help get to the root cause of your sleep issues and offer you a more restful and satisfying sleep experience. Don’t despair. Sleep apnea and other sleep disorders can be treated.
Ready to get a better night’s sleep? Contact the experienced team at Silent Night Therapy to schedule a free sleep consultation.
Posted on Monday, November 8th, 2021 at 4:34 pm
Life is a balancing act — from work, to home, to family, to friends, it’s easy for us to get wrapped up in always being busy with something. When this happens, whether it’s for a few days, a few weeks, or it’s just our way of life, our health and our sleep often end up on the back burner.
Maybe you can function for some time with minimal sleep, but after a while, your body and mind will tell you that you could really use some sleep. Finally, you get a long stretch of sleep, and maybe you feel re-energized. But for some people, it still isn’t enough. If you’ve ever wondered why you’re having a hard time catching up on sleep, the answer is only two words: sleep debt.
The Importance of Sleep
Your body needs sleep. Not just any sleep, but restful, quality sleep. In order for your body to function and for your body’s systems to continue performing the actions that keep you healthy and alive, they need time to rest. Quality sleep allows your brain, your heart, and your muscles, just to name several, to take a break from all the work they do to keep you going when you’re awake.
When you lose sleep or only get a few hours of sleep each night, the losses compound and create what is now called “sleep debt.” It works the same way finances do, in a sense. The more sleep debt you rack up, the more sleep you’ll have to get to catch up on the sleep you lost on top of still get trying to get the right amount of sleep you need each day.
A chronic lack of quality sleep can harm you and your health in the long term.
Catching Up on Sleep
A recent study found that lack of sleep impairs cognitive function and that it lasts much longer than many people may think. Simply catching up on the six hours of sleep you missed a few days ago isn’t enough.
A recent study examined participants who lost sleep for ten nights in a row. After testing the participants’ cognitive function and reflexes, the researchers discovered that their cognitive function had declined. The participants then slept for their normal amount of time for seven straight days. When their cognitive function was measured at the end of that seven days, the participants were still performing less than optimally. In other words, the participants still had not recovered from the sleep debt they incurred a week earlier.
What You Should Do
The best way to prevent sleep debt is to not create it in the first place. Of course, it’s easier said than done these days. But try to get at least seven to eight hours of sleep every night so your body can rest properly. If you have trouble sleeping, try a few of these tips here.
Having Trouble Sleeping? We Can Help
If you find it difficult to get to sleep or stay asleep, we can help. Call Silent Night Therapy at 631-983-2463 for an appointment with one of our sleep specialists today.
Posted on Monday, November 1st, 2021 at 8:14 pm
Consistent quality sleep is rare for many people. Some people sleep in on the weekends after a busy week at work, while others find themselves exhausted all the time from jam-packed schedules. You might treat the summer months as an opportunity to enjoy the warm weather and spend the cold winter nights bundled up in bed trying to catch up on sleep.
Every person is different. Sleep schedules ebb and flow with the changing of the seasons. Although it might seem tempting to hibernate during the winter, you likely have various responsibilities keeping you busy. You’re planning family gatherings, preparing for the holidays, and working so you can support yourself and your family. There’s limited time to rest and recharge.
Unfortunately, a lack of sleep interferes with the body’s circadian rhythm. It can lead to an erratic sleep schedule, preventing you from getting the full night’s sleep you need to tackle your obligations the next day. Poor sleep quality can also affect mental health and cause various medical issues.
Below are tips you can follow to sleep better this winter.
Keep the Thermostat Low
If you live in a cold climate, you might want to turn up the thermostat to keep yourself warm. However, some experts suggest keeping the temperature between 60 and 67 degrees Fahrenheit at bedtime. This is the optimal temperature range for restful sleep.
It might seem too cold for you, but you can use an extra blanket if necessary. Keeping the temperature lower at night prevents your body from getting too hot. If you feel hot, it can disrupt your sleep cycle, causing you to awaken in the middle of the night. Additionally, setting the thermostat at a higher temperature can create dry conditions in your bedroom and lead to respiratory issues.
Schedule a Time to Worry About Responsibilities
Winter schedules can be demanding. Many people feel anxious this time of year and can’t stop thinking about everything they need to get done each day. If you have a long to-do list to tend to, you should set aside time every day to worry about your responsibilities.
Thinking about the tasks you need to complete at the same time every day can program your brain to worry at specific times. Instead of experiencing anxiety all day, you can train your brain to focus on future tasks at scheduled times.
Set aside fifteen minutes a day to feel stress but make sure it’s more than one hour before bedtime. That way, when it’s time to go to sleep, your brain can shut down so you can fall asleep easier.
Wake Up at the Same Time Every Day
Set your alarm clock for the same time every morning. If you wake up at different times of the day, it can throw off your circadian rhythm and prevent a night of restful sleep.
You might have trouble going to bed and waking up at the same time each day with holiday celebrations and other events to attend, but you should try to maintain a steady bedtime. It can improve your quality of sleep, boost your mood, and promote better overall health.
Go Outside in the Morning
Expose yourself to light in the morning. Light exposure supports a better circadian rhythm, whether you look out the window or go for a quick walk outside.
You should also avoid light when it gets dark at night. Dim the light on the screen of your computer or phone while using it. Put your electronic devices away and read a book instead as it gets closer to bedtime. Keeping your environment dark or dim can help your body prepare for sleep.
Boost Your Mood
You can improve your quality of sleep with a good mood. Practicing gratitude before hitting the pillow can reduce stress and promote better sleeping habits. Think about several things you’re grateful for at the end of the day to ensure you’re in the right state of mind. It’s easier to fall asleep and stay asleep when you feel content, and your mind isn’t racing with your daily responsibilities and the stressors in your life.
Silent Night Therapy understands the consequences of poor sleep. It’s harder to focus and can negatively affect your health. If you notice excessive tiredness during the day, it could indicate an underlying medical condition.
Sleep apnea is a common problem affecting millions of adults in the United States. It causes a range of symptoms that prevent quality sleep and can diminish the quality of your life. Our team of professionals has the experience and resources necessary to diagnose your medical condition and advise you about a treatment plan that could help you sleep more soundly.
Call Silent Night Therapy today at 631-983-2463 for a complimentary consultation.