There are people who are lucky enough in not having any difficulty in falling asleep. They absolutely have no trouble in dozing off the moment they hit the bed. And there is another category of people who lie simply staring at the ceiling. To toss and turn and wait for the mercy of the sleep to come would be the action of these people.
Sleep gets deprived when the normal progression and the order of the sleep stage is interrupted. The elderly, the women on their menopause stage and pregnancy are particularly prone to such deprivation and subsequently, become the losers of quality sleep.
Having no trouble in dozing off the moment a person hits the bed is definitely not a sign of ‘normal sleepers’. These people who go to the snoozing mode just on hitting the bed are also deprived of sleep because it is the effect of accumulated sleep. People who are considered to have a healthy sleeping style would take 10-15 minutes to doze.
‘Sleep Stimuli’ and ‘Sleep’
Upon falling asleep, consciousness grows fainter and undoubtedly, there is a decline in alertness and awareness escorted by a reduced interaction with the background. When there is no proper relation between ‘sleep stimuli’ and ‘sleep’, then begins the trouble to sleep. Stimuli react based on the understanding of the environment by an individual. It optimizes the safety of the sleeping area and programs the mind accordingly to be alert and to wake-up during sleep.
There are modes to gain sleep quickly but it demands a bit of planning and a bit of patience too. Some of the ways to acquire quick sleep are as follows:
Sleep Enhancers through the Day:
- Limiting the intake of beverages, avoiding naps, and exercising during the day are some of the daytime sleep enhancers.
- Caffeine makes it difficult to fall asleep and so is nicotine which acts similar to caffeine. Alcohol is another element which causes trouble in the entire sleeping pattern. Even drinking too much water before getting to sleep disrupts the quality of sleep.
- Limiting the nap to 30 minutes acts as an instant refresher and does not affect the sleep at night. However, getting indulged in napping for hours would spoil the entire night’s sleep.
- Exercise improves the health and also enhances sleep by reducing stress but late night exercise will make the adrenaline gland active and as a consequence, you end of facing trouble in falling asleep.
- Food is a great factor and being hungry keeps a person awake. It also has to be ensured that the dinner is light because heavy meals at late nights make it difficult to fall asleep.
- Gadgets stimulate the brain, thereby making it stay active at night. It has been proven that they reduce the quality of sleep.
The Proper Bedroom Atmosphere:
- Removing the electronic items like television should be the first step as these could tempt you to engage in non-restful activities and hence keep you awake.
- The temperature of the room greatly affects the sleep and so keeping it cool would help in having a sound sleep. The Great British Sleep Survey has summed up that a huge number of the respondents i.e., about 34% have responded the temperature of the room affects the quality of the sleep. A lower temperature, say 18 degrees, would help in lowering the core body temperature and helps in falling asleep.
- The lighting even at a smaller level interferes with the hormones that induce sleep and hence stimulates the brain. Thus, dimming the lights and having them at an optimal level is mandated.
The Cognitive Behavioural Therapy (CBT):
CBT has proved to be successful in the treatment of sleep disorders in general. It seems to have an impact on a long-term basis. It helps in overcoming worries and anxieties and also helps in cutting down the pessimistic thoughts that arise as a threat to sleep. This therapy also helps in sustaining the sleep and overcoming all the other difficulties related to it.
The Medical Treatment:
Sleeping pills or the sedatives have been good in treating sleeplessness. Though many medical experts consider prescribing pills to overcome sleeplessness, these pills are not that effective on chronic sleep disorders. These pills work as expected on a short-term basis. Even a survey says that many people who suffer from chronic sleep disorders do not opt for these pills as these create unnecessary side effects.
Developing the habit of sleeping at the same time every day, using some techniques to relax both the body and the mind, wearing comfortable clothing and watching the posture of sleep, all these practices would help in falling asleep easily.