How to Fall Asleep Faster: Simple Habits Backed by Research

This article is general information, not medical advice. Talk with your doctor before changing your diet, exercise or medications.

Lying awake while the clock ticks forward is frustrating, but a handful of well-studied habits can make falling asleep easier for most people. None of these are quick fixes or cures. They are small, consistent changes that health organizations like the CDC, Mayo Clinic and Harvard Health point to again and again.

How much sleep adults need

According to the CDC, adults aged 18-60 need 7 or more hours of sleep a night, those 61-64 need 7-9 hours, and adults 65 and older need 7-8 hours. Harvard Health echoes that adults 18-60 should aim for at least seven hours. Knowing your target helps you set a realistic bedtime instead of guessing.

Keep the same sleep and wake times

Going to bed and waking up at the same time every day, including weekends, helps your body settle into a rhythm. Both the CDC and Mayo Clinic list a consistent schedule as a top recommendation for better sleep.

Make your bedroom cool, dark and quiet

A room that is cool, dark and quiet supports sleep, per the CDC and Mayo Clinic. None of the sources behind this article give an exact temperature number, so aim for whatever feels comfortably cool to you rather than chasing a specific degree. Reducing light and noise in the bedroom is a recurring, simple recommendation across these sources.

Wind down: screens, light and a worry list

Mayo Clinic notes that evening light can make it harder to fall asleep, and suggests avoiding prolonged screen use before bed. The CDC recommends turning off electronic devices at least 30 minutes before bedtime. If your mind races with to-do lists, Mayo Clinic suggests jotting down worries and setting them aside for tomorrow. For more on this topic, see our piece on whether blue light is affecting your sleep.

Watch caffeine, alcohol, nicotine and late meals

Mayo Clinic notes that caffeine and nicotine can take hours to wear off, and the CDC advises avoiding caffeine in the afternoon or evening. Mayo Clinic adds that alcohol can disrupt sleep later in the night, and the CDC recommends avoiding large meals and alcohol before bed.

Move during the day, nap carefully

Regular daytime activity is linked to better sleep, though Mayo Clinic suggests avoiding being active too close to bedtime, and Harvard Health suggests exercising at least four hours before bed. If you nap, MedlinePlus recommends not napping after 3 p.m., and Mayo Clinic suggests limiting naps to no more than an hour and avoiding late-day napping.

Cannot sleep? Get up after about 20 minutes

If you are lying awake without falling asleep, Mayo Clinic and MedlinePlus both suggest getting up after about 20 minutes and doing something relaxing, then returning to bed once you feel sleepy. Harvard Health describes a similar idea: teaching yourself to link the bed with sleep by going to bed only when sleepy.

What about melatonin?

Melatonin is a popular topic, but it is worth knowing its limits. The NCCIH states there is not enough strong evidence on its effectiveness or safety to recommend melatonin for chronic insomnia, based on guidelines from the AASM and ACP. It may help with jet lag. Harvard Health similarly notes melatonin is not actually recommended for treating insomnia and is used for disorders of sleep timing. Short-term use appears safe for most people, but long-term safety data are lacking, and because melatonin is a dietary supplement, it is regulated less strictly than medication. A 2023 study cited by NCCIH found 22 of 25 gummy products were inaccurately labeled. People with epilepsy or those on blood thinners need medical supervision, and parents should speak with a provider before giving it to children.

When to talk to a doctor (insomnia and CBT-I)

The NHLBI describes chronic insomnia as trouble sleeping three or more nights a week for more than three months. If this sounds familiar, a provider may suggest a regular schedule, cognitive behavioral therapy for insomnia (CBT-I), or medicines. Harvard Health calls CBT-I the first-line treatment for insomnia, and NCCIH notes that American College of Physicians guidelines strongly recommend it as an initial treatment. MedlinePlus also suggests seeing a provider if trouble sleeping continues, since conditions such as insomnia or sleep apnea may be involved. See our guide on common sleep problems and how to overcome them for more.

What to look for in bedroom sleep helpers

• Blackout curtains or a sleep mask: look for options that fully block light from windows or streetlights.
• Earplugs or a white-noise machine: choose comfortable, reusable earplugs or a machine with adjustable volume and sound options.
• A comfortable pillow: pick one that supports your usual sleep position without straining your neck.
• Breathable bedding: breathable fabrics can help keep a bed feeling comfortably cool.

FAQ

How long should it take to fall asleep? There is no single number that fits everyone. If you are often awake well past 20 minutes, or poor sleep is affecting your days, talk with a provider.

Is it OK to read in bed? If you cannot sleep, Mayo Clinic and MedlinePlus suggest getting up after about 20 minutes to do something relaxing, then returning when sleepy.

Does melatonin help you fall asleep faster? Per NCCIH, the evidence does not support recommending melatonin for chronic insomnia, though it may help with jet lag. Talk to a provider before using it.

Should I nap if I slept badly? Keep naps short and early in the day. MedlinePlus advises against napping after 3 p.m., and Mayo Clinic suggests capping naps at about an hour.