Sleep Latency and Its Impact on Your Sleep

Sleep latency, also known as sleep onset latency or SOL, is the amount of time it takes to fall asleep after the lights have been turned off. Ideally, it should take a brief amount of time to fall asleep after the lights have been turned off, but not too long.

The time it takes one to fall asleep after the lights are turned off related directly to an individual’s sleep efficiency and sleep debt. An ideal sleep latency also lays the foundation for a solid night's sleep.

Sleep latency is related directly to sleep efficiency. If an individual spends the majority of the time that they are in bed in an evening actually asleep, then they are considered to be sleep efficient. However, if an individual spends a lot of the time that they are in bed not actually asleep, but trying to sleep, then that is not considered to be sleep efficient.

A sleep efficiency of 85 percent is considered to be normal, while a sleep efficiency anywhere above 90 percent is considered to be very good. A sleep efficiency lower than 85 percent is considered to be poor.

Sleep latency relates directly to sleep efficiency because if a person is able to fall asleep quickly, they are more likely to have an efficient sleep. If a person has ideal sleep latency, they are likely to have good sleep efficiency as well, as the two go hand in hand.

An ideal sleep latency lays the foundation for a solid night's sleep, which occurs in two basic states throughout the night. The two stages of sleep that occur throughout the night are rapid eye movement sleep (REM) and non-rapid eye movement sleep (NREM).

REM sleep is a deeper form of sleep than NREM sleep; however, both states of sleep are directly impacted by sleep latency. If an individual has good sleep latency and is able to fall asleep within a reasonable amount of time, they will have a better chance of progressing through the stages of sleep comfortably and in turn, enjoy a deep sleep.

Sleep latency also relates directly to sleep debt, which is the overall effect of not getting enough sleep. Sleep debt can accumulate over time and, in turn, lead to mental and physical fatigue.

Sleep debt has a direct impact on sleep latency as those who are extremely tired or have a lot of sleep debt will likely fall asleep quicker than someone who is better rested and does not have any sleep debt.

There are many factors that determine an individual's sleep latency and their overall sleep debt is a big one. Falling asleep almost immediately upon laying down is often a sign of sleep debt and, therefore, a sign that you should try to get more sleep on a nightly basis.