How long does it *really* take to fall asleep?
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Wondering why you can't doze off—or why you're out the second your head hits the pillow? Check out what science says about how long it actually takes to fall asleep.
If you’ve spent the night flipping your pillow, glancing at the ceiling, and peeking at the clock more times than you can count, you’ve probably asked yourself: "how long should it actually take for me to fall asleep?".
Surprisingly, the time it takes to fall asleep (aka. your sleep latency) matters for your overall wellbeing, mental sharpness, and how you function day-to-day.
What’s the average time to fall asleep?
We’ve all had nights where, no matter how hard we try, it seems to take hours upon hours to fall asleep. Sleep latency is the time it takes to transition from full wakefulness to sleep. Various biological factors can affect your sleep latency, such as:
Age differences: Kids and teens, who generally need more zzz's, can nod off in as little as 5 to 10 minutes. Adults, not so lucky, usually hover around the 10 to 20-minute mark. And if you're over 60, you might be looking at up to half an hour or even more.
Differences in the sexes: Your gender can influence how quickly, or not-so-quickly, you fall asleep. Studies show that women often take a bit longer to drift into restful sleep than men, especially as they age.
Why does it take me so long to fall asleep?
It's not just your biology that dictates how quickly you're falling asleep. Factors like mental health and lifestyle choices significantly influence your sleep latency too. These often-overlooked elements can either speed up your journey to sleep or keep you tossing and turning.
Psychological factors
Stress, anxiety, and a mind buzzing with thoughts can significantly delay your sleep latency (or the time it takes to fall asleep). These mental states activate the body's fight or flight response, making getting a good night’s sleep even more difficult.
Sleep environment
A bedroom that’s too hot, bright, or noisy can also hinder your ability to fall asleep quickly. Even small details like an uncomfortable mattress or pillow can make a significant difference.
Activity levels
If your day consists mainly of sitting and screen time, getting into a deep sleep might take longer.. However, those who exercise regularly often find that it’s easier to fall asleep.
Poor sleep habits
Irregular sleep schedules (shift workers, we feel you), late-night caffeine fixes, and staring at your cell phone before bed can also disrupt your sleep cycle.
Sleep disorders
Sleep disorders like insomnia and sleep apnea can significantly prolong sleep latency, making the transition from being fully awake to being sound asleep even more challenging.
So, next time you're counting sheep or clock-watching, remind yourself that your sleep latency is influenced by various factors. But by understanding what might be affecting how long it takes you to fall asleep, you’re likely to be able to find ways to drift off sooner.
Why do I fall asleep as soon as I lay down?
If you fall asleep very quickly, it could indicate that you have a regular sleep schedule and good sleep hygiene (go you!). However, contrary to popular belief, falling asleep the moment your head hits the pillow isn’t always a good sign. Here are some reasons why this might happen.
Sleep deprivation
If you're consistently not getting enough good quality sleep, you're accumulating what's known as sleep debt. When this happens, your body tries to catch up when it has an opportunity, leading you to fall asleep rapidly. In the long run, this can result in reduced cognitive performance, a weakened immune system, and increased susceptibility to chronic conditions like diabetes and heart disease.
Physical exhaustion
Engaging in strenuous physical activities or enduring a long, exhausting day can make you fall asleep as soon as you get into bed. While exercise is good for your health, excessive physical activity without adequate rest and recovery can lead to injuries and other health issues.
Sleep issues
Falling asleep immediately can sometimes indicate a sleep disorder like narcolepsy. If you suspect this might be you, consult a sleep specialist for an accurate diagnosis and treatment options.
Knowing how long it takes you to fall asleep isn't just a fun fact, it's a valuable indicator of your overall sleep quality. Whether you glide seamlessly into sleep or struggle with restless nights, digging deeper into what influences your sleep can be a game-changer for enhancing your wellbeing.
💙 You can often shorten the sleep latency period by starting your bedtime routine earlier than the moment you get under your covers. Try relaxing for a bit with a guided practice like When It’s Hard to Fall Asleep. Then turn out the lights.
5 ways to get to sleep faster
If you're tired of tossing and turning, here are five expert-recommended techniques to help you transition into restful sleep more swiftly.
1. Play peaceful music or sounds
Sometimes, all you need to unwind into deep sleep is some gentle music or a soundscape that helps you drift into dreamland. Music can relax your mind and soothe your body, preparing you for a restful sleep.
💙 Peaceful music can help you drift off even faster. Infinite Piano for Sleep combines soft piano music with ambient night time sounds.
2. Try progressive muscle relaxation (PMR)
This technique involves tensing and relaxing muscles in a specific sequence, usually starting from your toes and working your way up. It's like giving your body permission to unwind, one muscle group at a time.
💙 You can try a short 15 minute PMR session via Deep Sleep Relax with Tamara Levitt
3. Practice deep breathing
Practicing deep breathing can help lower your heart rate and put your body into a state conducive to sleep. Try the 4-7-8 method: inhale through the nose for 4 seconds, hold the breath for 7 seconds, and exhale through the mouth for 8 seconds.
💙 Looking for a more extensive bedtime meditation? Soften into Sleep with Chibs Okereke combines both PMR and 4-7-8 breathing.
4. Try aromatherapy
Scents like lavender and chamomile can have a calming effect on the nervous system. Consider using an essential oil diffuser or spritzing your pillow with a sleep-inducing fragrance.
💙 Sometimes it can be nice to combine aromatherapy with a nature-focused soundscape like Alpine Meadow. With both senses engaged you might feel like you’re really there.
5. Listen to a Sleep Story or meditation
A quiet mind is a sleepy mind. Mindfulness and meditation techniques can help you detach from the stresses of the day, letting you slip into a peaceful slumber more easily.
💙 Calm offers a variety of Sleep Stories, meditations and guided practices to help you get to sleep. Why not settle in with The Tale of Amaru tonight.
Falling asleep FAQs
How fast can someone fall asleep?
The average time is 10 to 20 minutes, but it can vary widely from person to person.
Why does it take me 1 hour to fall asleep?
This could be due to factors like stress, poor sleep habits, or an uncomfortable sleep environment.
How long does it take for the average person to fall back asleep?
It typically takes about 15 to 20 minutes, depending on various factors like stress and sleep environment.
Why does it take 40 minutes to sleep?
If it regularly takes you 40 minutes to fall asleep, it could indicate several things, including poor sleep hygiene or an underlying sleep disorder.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
Images: Getty
