How to Fall Asleep Fast: 11 Simple Hacks

Sleep is a physiological behaviour that is crucial for a healthy life. It is vital for survival, forming around one-third of a human life, and every body organ and tissue needs sufficient sleep to function effectively. Prolonged insufficient sleep leads to severe physical impairment followed by psychiatric ailments, cognitive loss and eventually death. But the sad reality is that most people do not get enough quality sleep that their body requires.
Centres for Disease Control and Prevention (CDC) says that about 1 in 3 adults are sleep-deprived. Being unable to fall asleep for a prolonged period results in several health issues like heart disease, high blood pressure, stroke, and depression. Not getting enough quality sleep can be frustrating and may affect the personal as well as professional lives of people. If someone is เล่นบาคาร่า UFABET เว็บตรง ค่าคอมสูง having trouble sleeping, learning how to fall asleep faster and better can make a big difference. There are some natural tips and tricks that require only a few lifestyle modifications to help people fall asleep more quickly.
How Much Sleep Does a Person Need?
Getting the right amount of sleep is essential for your well-being, but it can be confusing to figure out how much sleep you actually need. Let’s simplify it and delve into why sleep matters.
Understanding the Stages of Sleep
When you fall asleep, your brain goes through different stages, each with its unique characteristics:
- NREM Stage 1: This is the lightest stage of sleep, where you’re just drifting off. It’s easy to wake up during this stage.
- NREM Stage 2: In this stage, you’re in a slightly deeper sleep. Your heart rate and breathing begin to slow down.
- NREM Stage 3: This is deep sleep. It’s hard to wake up during this stage, and it’s essential for feeling refreshed and alert the next day.
- REM Sleep: Rapid Eye Movement (REM) sleep is where most of your dreaming occurs. It’s an active stage where your brain is busy, but your body is relaxed.
How Much Sleep Do You Need by Age?
Now that we’ve covered the sleep stages, let’s talk about how much sleep is recommended for different age groups. Keep in mind that these are general guidelines, and individual sleep needs may vary:
- Newborns (birth to 3 months): 14 -17 hours a day
- Infants (4 months to 12 months): 12 – 16 hours a day
- Young children (ages 1 to 5 years): 10 – 14 hours a day
- School-aged children (ages 6 to 12 years): 9 – 12 hours a day
- Teenagers (ages 13 to 18 years): 8 – 10 hours a day
- Adults (18 and older): 7 – 8 hours a day
Why Does Sleep Duration Vary?
Several factors influence how much sleep a person needs, including age, lifestyle, overall health, and genetics. While these recommendations provide a general guideline, it’s crucial to listen to your body. Some people feel rested with slightly more or less sleep than the recommended amount.
Quality sleep is just as important as quantity. The stages of sleep, especially deep sleep and REM sleep are essential for your physical and mental restoration. Missing out on these stages can leave you feeling groggy and less alert.