How Long Should It Take to Fall Asleep? What’s Normal and What’s Not
Most healthy adults fall asleep in about 10 to 20 minutes. The National Sleep Foundation counts falling asleep in 30 minutes or less as a sign of good-quality sleep. Falling asleep almost instantly, in under 5 minutes, can be a sign you’re not getting enough sleep, while regularly taking more than 30 minutes can be a sign of insomnia.
Key facts
- The time it takes to fall asleep is called sleep latency.
- 30 minutes or less is considered good. 10 to 20 minutes is typical for healthy adults.
- Falling asleep within a few minutes every night can mean you’re sleep-deprived.
- Our sleep calculator assumes 15 minutes, but you can change it.
What sleep scientists count as normal
In 2017, an expert panel convened by the National Sleep Foundation reviewed the research and agreed on signs of good sleep quality for adults:
| Measure | Good sleep quality (adults) |
|---|---|
| Time to fall asleep | 30 minutes or less |
| Times you wake up | No more than once a night |
| Time awake after first falling asleep | 20 minutes or less |
| Sleep efficiency (time asleep ÷ time in bed) | 85% or more |
Source: Ohayon et al., Sleep Health, 2017.
Falling asleep too fast
If you fall asleep the moment your head hits the pillow, every night, it may feel like a good thing. But in sleep clinics, falling asleep in under about 5 minutes during the day is used as a sign of serious sleepiness. At night, it often means you’re building up sleep debt. Check yours with the sleep debt calculator.
Taking too long
Most people sometimes take a long time to fall asleep, after a stressful day or a late coffee. When it happens on at least 3 nights a week for 3 months or more, and it affects how you feel during the day, doctors call it chronic insomnia. The NHS describes insomnia lasting 3 months or more as long-term.
Common reasons it takes too long:
- going to bed before you’re sleepy, or at very different times each night
- caffeine in the afternoon or evening (see the caffeine cut-off calculator)
- bright screens and lights late at night
- a long or late nap
- worry, stress or a racing mind
- a warm, noisy or bright bedroom
How to fall asleep faster
- Keep a regular schedule. Getting up at the same time every day is the single best way to make your body sleepy at the same time each night.
- Only go to bed when you feel sleepy, not just tired.
- Wind down for an hour. Dim the lights, put work away and do something relaxing.
- Turn off screens at least 30 minutes before bed, as the American Academy of Sleep Medicine advises.
- Get up if you can’t sleep. If you’re still awake after about 20 minutes, go to another room and do something quiet in dim light until you feel sleepy. This stops your brain linking bed with lying awake.
- Keep the bedroom cool, around 65 to 68°F (18 to 20°C).
Using your own number in the sleep calculator
Our sleep calculator adds 15 minutes to fall asleep by default. If you know you usually take 5 or 30 minutes, open “Personalise” and change it, so your bedtime or wake-up times line up better with your sleep cycles.
Sources
- Ohayon M et al. National Sleep Foundation’s sleep quality recommendations. Sleep Health, 2017.
- AASM Sleep Education: Healthy sleep habits
- NHS: Insomnia
Frequently asked questions
Is it normal to take an hour to fall asleep?
Once in a while, yes. If it happens most nights for weeks, it may be insomnia and is worth discussing with a doctor.
Is falling asleep in 5 minutes good?
Occasionally it’s fine, but if it happens every night it can mean you’re not getting enough sleep.
What is sleep latency?
The time between turning off the light to sleep and actually falling asleep.
