The quest for a good night’s sleep can often feel like an elusive journey, especially when you find yourself tossing and turning, unable to drift off. While many have tried various remedies, from melatonin supplements to cutting off caffeine, sleep experts point out a common yet overlooked mistake: an inconsistent sleep schedule.
Dr. Chelsie Rohrscheib, a leading sleep expert, and neuroscientist at Wesper, suggests that ideally, it should take between five to fifteen minutes to fall asleep. However, if you’re spending more than thirty minutes trying to sleep and this happens frequently, you might be experiencing onset insomnia. Dr. Mark S. Aloia, a sleep and behavioral sciences expert, emphasizes that using the bed for activities other than sleep and intimacy, such as reading or watching TV, can send mixed signals to your body, complicating the process of falling asleep.
Both experts agree that a consistent sleep routine is crucial. Even a 30-minute deviation from your regular sleep schedule can significantly impact your ability to fall asleep, especially for those who are sensitive sleepers. Dr. Rohrscheib and Dr. Aloia also highlight the importance of avoiding stressful or stimulating activities before bedtime and ensuring exposure to natural sunlight during the day to maintain a healthy circadian rhythm.
If lifestyle adjustments don’t seem to help, it’s advisable to consult a sleep doctor. Underlying medical issues, such as sleep apnea, which affects a significant portion of the population, could be the root cause of sleep difficulties.
In summary, while the temptation to stay up late or sleep in might be strong, especially on weekends, sticking to a regular sleep schedule could be the key to unlocking the restful slumber you’ve been dreaming of.