A cool and dark room is recommended, although this can be adjusted based on personal preference. Making sure you are comfortable, like ensuring you have a comfy mattress and bedding, and ridding the space of stressors, will help in falling asleep.
Having a consistent bedtime routine and implementing relaxation techniques can also be helpful in initiating your desire to fall asleep at the appropriate time. A night routine prepares your mind and body for sleep, helping you begin the process of unwinding and relaxing before full rest. Some activities that could be done during your night routine are reading, listening to music, stretching, or taking a bath.
It is best to avoid over-stimulating activities before bed, like watching television or participating in aerobic exercise. Cell phones and electronics should be avoided as much as possible. The artificial light from the screen can contribute to shifting sleep timing and make it difficult to fall asleep. Maintaining good sleep hygiene , which includes habits surrounding sleep during the day and before bed, can help in meeting your bedtime goal.
Naps decrease overall sleep debt, which will reduce the drive to go to sleep. Avoid spending time in bed awake or doing activities in bed like reading or watching television for good sleep hygiene. As much as possible, try to avoid associating your bed and sleep environment with wakefulness.
Lastly, having a consistent wake time and, of course, a consistent bedtime, can help in falling asleep. The amount of sleep we need changes with our age.
Determining this is helpful in setting appropriate bedtimes and wake times. By staying consistent with bedtimes and wake times, maintaining a good sleep environment, sticking to a nighttime routine, and having good sleep hygiene, you can effectively obtain the sleep you need to remain healthy and well-rested.
If you are interested in discovering more about optimal bedtimes according to your age and sleep needs, consult a board-certified sleep medicine physician.
Tossing and turning night over night can have a big impact on your quality of life. Our free guide can help you get the rest you need. Sign up for our newsletter and get it free. Sleep Foundation. White paper: How much sleep do adults need? J Clin Sleep Med.
National Sleep Foundation's sleep time duration recommendations: methodology and results summary. Sleep Health. Vriend J, Corkum P. Clinical management of behavioral insomnia of childhood.
Psychol Res Behav Manag. Saddichha S. Diagnosis and treatment of chronic insomnia. Ann Indian Acad Neurol. National Sleep Foundation. Your Privacy Rights. To change or withdraw your consent choices for VerywellHealth. Your doctor can recommend possible tests and treatments to check for sleep disorders or other health conditions.
If you fall asleep quickly, your body might be telling you something. Learn more about vaccine availability. Advertising Policy. You have successfully subscribed to our newsletter. Related Articles.
How Exercise Affects Your Sleep. Is Your Child Stressed? Trending Topics. What Parents Need to Know. How long it takes to fall asleep is a slippery concept, and one that unhappy insomniacs grasp at as they lie awake from one minute to the next. Given the hazy state of mind that sets in when we lie sleepily in bed, it can become difficult to remember clearly just how long it usually takes for sleep to arrive, adding more uncertainty and stress when it seems to be taking too long.
Fortunately, there has been research into this issue. The amount of time it takes you to fully transition from wakefulness to sleep is known as sleep latency , and the pioneer of research into the subject is a researcher at Stanford named William C. In the test, he had subjects rate how tired they felt on a sleepiness scale before lying down in a quiet, dark room.
If a subject was still awake after 20 minutes, the experiment ended. Having trouble sleeping? Download our Sleep Reset Ebook below to learn about better sleeping habits. Now this might not seem like a mind-blowing revelation, but it was the first ever conclusive evidence that the mind and body know how tired they are, and that this knowledge directly impacts sleep behavior.
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