Falling asleep extremely quickly is not a superpower, quite the contrary.
We’ve all envied that friend or spouse who can fall asleep as soon as their head hits the pillow. In our society where time is limited and rest is often sacrificed, being able to instantly slip into deep sleep seems like a true gift. In the collective unconscious, the faster we fall asleep, the more precious minutes of sleep we gain, and the healthier we are the next day. But this popular belief would be false, according to Dr. Conrado Estol, neurologist.
He is categorical: “Falling asleep in less than five minutes is not a gift, but a sign of chronic sleep deprivation“, he explains in the Spanish newspaper La Nación. Falling asleep too quickly would result in exhaustion such that the body “take every opportunity to rest“. Scientific studies, including one published in the journal Sleep Medicine, have also confirmed that falling asleep almost immediately can signal a chronic lack of sleep or poor quality sleep. In short: we are already so sleep deprived or tired that we fall asleep as soon as we lie down.
This deprivation has a significant physical and cognitive impact, impairing concentration and immunity. It also increases the risk of diseases such as dementia and cardiovascular disease. In addition, it disrupts the glymphatic system, responsible for “cleaning” the brain during the night: when this function is less effective, it promotes the accumulation of brain waste and proteins such as beta-amyloid peptide, linked to Alzheimer’s disease.
The ideal time to fall asleep is generally between 10 and 20 minutes. If you fall asleep within this window, it indicates that you are tired enough to sleep, but not so tired that you are chronically deprived.
As for total sleep time, scientific studies and doctors confirm that between 7 and 9 hours of sleep is the optimal duration. To get restful sleep, Dr. Estol advises maintaining regular bedtimes and waking up times, avoiding stress, caffeine and alcohol in the evening, and limiting naps during the day to less than 30 minutes.
