How Long Should It Take To Fall Asleep?

Some people fall asleep the moment their bedroom lights go out. Others stare at the ceiling for what seems like an eternity before finally nodding off.

Either could signal issues with the quality of sleep you’re getting. Basically, they’re the opposite extremes of “sleep latency,” a term that refers to the amount of time it takes to transition from full wakefulness to sleep.

So, how long should it take you to fall asleep? Let’s pull back the covers on that question with behavioral sleep medicine psychologist Michelle Drerup, PsyD, DBSM.

How long should it take to fall asleep?

Most people need about 10 to 20 minutes to fall asleep. “But this is just an average,” emphasizes Dr. Drerup. “Everyone is different. We don’t want to put too much emphasis on that number.”

But if you’re outside of that range, meaning you fall asleep more quickly or more slowly, it’s worth asking yourself why. Either extreme could offer clues about the quality of your sleep and sleep routine.

What it could mean if you fall asleep too fast

Conking out seconds after your head hits the pillow might be a sign of sleep deprivation or sleep deficiency, says Dr. Drerup. It could be your body’s way of saying it’s fatigued from not catching enough ZZZs at night.

Most adults need seven to nine hours of sleep per night to be at their best. If you’re consistently getting less than that and feel sleepy or extremely fatigued during the day, odds are, your sleep needs aren’t being met.

Signs you may be sleep deprived

Besides zonking out immediately, here are five other signs you may need to prioritize getting enough sleep:

• Daytime drowsiness: Do you nearly doze off during work meetings? Or while waiting at a long red light? Feeling excessively tired during the day is your body telling you that you need more sleep.
• Lack of focus: “When your brain doesn’t get restorative sleep, you may struggle to concentrate or remember things,” says Dr. Drerup. You might make more mistakes and have trouble making decisions. Productivity could drop, too.
• Mood swings: Not acting like yourself? Emotional control is one of the first things to go when you’re not getting the ZZZs you need. You may need a good night’s sleep to find the true you.
• Caffeine cravings: When you’re well-rested, you don’t need caffeine to get through your day. “If you’re chugging coffee or energy drinks to get through the day, you could just be trying to overcome sleep deficiency,” says Dr. Drerup.
• Regular illnesses: A lack of sleep can weaken your immune system and leave you more susceptible to colds and infections.

What if it takes you a long time to fall asleep?

If your eyes routinely stay open for a half-hour or more after the lights go out, count yourself among the millions of people dealing with insomnia.

Those wakeful moments in bed when you should be snoozing rob you of that all-important rest your body needs, notes Dr. Drerup. That lack of sleep can lead to many of the same way-too-tired signs mentioned above.

“You need sleep to function, just like you need food and water,” she adds. “But just like food and water, not enough or too much can be problematic.”

If you have trouble falling asleep at least three nights a week for more than three months and it’s affecting your daily functioning, you may be dealing with chronic insomnia.

“At that point, it’s best to talk to a doctor to figure out why it’s happening,” advises Dr. Drerup.

Tips to fall asleep more quickly

If you’re routinely lying awake in bed, a few changes to your bedtime routine may help you reach dreamland a little more quickly. Dr. Drerup suggests:

• Maintaining a consistent sleep schedule: Going to bed and waking up at the same time every day can help set your internal clock. Basically, it can train your body for sleep.
• Winding down: Slowing down before you hit the sheets sends your body a message that it’s time to rest. Calming activities, like reading or meditation, may help you relax and de-stress.
• Limiting screen time: Try to avoid using electronic devices at least 30 minutes before bed. While the light from screens can affect sleep, the activities we do — like scrolling, texting or watching videos — are often stimulating and can make it hard to wind down.
• Improving your sleep environment: It’s tough to sleep with distractions, right? Keeping your bedroom dark, quiet and cool offers ideal conditions for a good night’s sleep.
• Avoiding stimulants: Limit caffeine and nicotine in the evening, as they can interfere with falling asleep. Ditto for eating a heavy meal late.

When to see a doctor

How long it takes you to fall asleep at night — whether it’s super-fast or agonizingly slow — can help you gauge whether you’re getting the rest your body needs.

Bottom line? If you often wake up feeling unrested, don’t just ignore it and simply pour more coffee.

“Look at sleep as an investment,” says Dr. Drerup. “It makes such a big difference in your daily life and overall health. You really can’t afford to skimp on sleep or ignore signs that you’re not getting enough of it.”