Get this: 14.5 percent of adults surveyed in 2020 had trouble falling asleep most days—or even daily—in the previous 30 days, according to a national health survey from the Centers for Disease Control and Prevention (CDC).

Sound familiar? Perhaps you did a HIIT workout a little too close to bedtime and now you’re staring at the ceiling, trying to doze off. Or maybe you’re tossing and turning while racing through to-do lists and stressors from the day. Or perhaps you’re overtired and now, ironically, you feel too stressed to drift off. All of these factors could contribute to why you can’t power down by the time your head hits the pillow. However, if your goal is to fall asleep faster and clock more Zzzs, know that doing so is within reach. You just need the right strategy.

We asked three sleep experts how to fall asleep fast—no gimmicks or fancy gadgets required. Keep reading for their top tips to remember the next time you’re lying wide awake in bed willing sleep to come ASAP.

How Long Should It Take to Fall Asleep?

Ideally, it should take you 10–20 minutes to fall asleep, according to certified adult sleep coach Kelly Murray. “If you’re landing somewhere in the range, you’re right on track,” she says.

You might think it’s more ideal to fall asleep faster than that. However, Murray warns that it could signal that you’re sleep-deprived and crashing from sheer exhaustion. On the other hand, if it consistently takes more than 20–30 minutes to drift off, that’s also worth exploring further.

“Sleep latency [aka the time it takes to fall asleep] isn’t just about the clock,” Murray says. “It’s actually a revealing window into your overall sleep health and whether your body’s getting the restoration it needs.”

7 Ways to Fall Asleep Faster

Aiming to drift off within that golden 10-20 minute window? Follow these expert-backed tips to fall asleep faster.

1. Keep Consistent Sleep-Wake Times

This one habit alone could change the game for your sleep across the board. “Going to bed and waking up at the same time every day—even on weekends—helps regulate your circadian rhythm, or your body’s internal clock,” says William Lu, MD, a sleep medicine physician and medical director at Dreem Health. “Irregular sleep times confuse that rhythm, making it harder to fall asleep on command.”

Maintaining a consistent sleep-wake schedule won’t only help you fall asleep (and wake up, sans alarm) like clockwork; it can also improve your health and wellbeing in significant ways. One 2024 study found that higher sleep regularity was associated with a 20–48 percent lower risk of all-cause mortality, a 16–39 percent lower risk of cancer mortality, and a 22–57 percent lower risk of cardiometabolic mortality. Conversely, other research shows that irregular sleep-wake patterns are associated with delayed circadian rhythms, poorer academic performance, and poorer metabolic health.

2. Go to Bed When You’re Actually Sleepy

If you’ve yet to master the art of keeping a consistent sleep schedule, get to know the difference between being tired versus sleepy.

“Being tired means you’re mentally and physically exhausted,” Murray says. “You’ve had a long day, you’re drained, you’re ready to collapse—but that doesn't necessarily mean your body and mind are actually ready to sleep.” If you crawl into bed without actually being sleepy—i.e., when your eyes get heavy and your sleep drive is in full force—you could risk tossing and turning and getting anxious about not sleeping, thus activating your fight-or-flight response with a surge of cortisol.

If you’re tired and not yet sleepy, Murray says you should do something relaxing—like reading a book, listening to a podcast, or practicing sleep meditation—without putting pressure on yourself to fall asleep. “When you relax like this without the pressure, you allow adenosine, your chemical sleep pressure, to build,” she says. “Your eyes will get heavy and that’s when you let yourself drift off.”

3. Unwind with Progressive Muscle Relaxation

Progressive muscle relaxation (PMR) involves tensing and relaxing different muscle groups one at a time. According to Dr. Lu, this practice helps release physical tension and reduce anxiety that keeps you awake. It’s especially helpful for those who carry tension in the body or struggle with the stillness of most types of meditation and prefer to use the body as a means to calm the nervous system.

Better yet, research shows that PMR is beneficial not only for stress and tension but also to help you generally improve the quality of your Zzzs. For sleep, it’s been shown to be effective in groups as diverse as young adults, adults with rheumatoid arthritis, healthcare workers, and postmenopausal women.

Behavioral sleep scientist Carleara Weiss, PhD, RN, suggests starting by contracting your toes. Aim to hold for 5 seconds before releasing them with a deep exhale. Pause for a few even rounds of breath, paying attention to any sensations that arise. Then proceed with contracting the next body part (say, your calves) and repeat, gradually working your way up to your head.

4. Practice Box Breathing

According to Weiss, box breathing is one of the best types of breathwork to help you sleep. “This technique helps lower stress, slow your heart rate, and promote relaxation, helping you fall asleep faster,” she says.

Better yet, box breathing is incredibly simple. Here’s the how-to, per Weiss:

5. Try 4-7-8 Breathing

As far as breathwork goes, Dr. Lu is a fan of the 4-7-8 method (aka controlled breathing or slow diaphragmatic breathing). “Slow, deep breathing activates the parasympathetic nervous system—the body’s rest-and-digest mode—helping reduce heart rate and calm the mind,” he says. What’s more, this method has also been found to lower blood pressure.

To calm your nerves and fall asleep faster with 4-7-8 breathing, you simply need to:

6. Exercise Regularly (and Time It Well)

Regular exercise can work wonders for your sleep since it boosts your sleep drive, supports your circadian rhythm, helps with temperature regulation, and reduces stress, among other benefits.

However, it’s important to time your workouts wisely to ensure that it helps, rather than hinders, your sleep. Some worthy tips worth adopting include:

Another pro tip: Check out the evening stretching classes and yoga flows on the Peloton App to help you wind down.

7. Practice Visualization

Visualization meditation doesn’t only have the power to help you stay cool and focused under pressure (think: games, races, and work presentations). According to Weiss, mentally envisioning a peaceful, calming scene can also help you fall asleep faster by distracting your mind from intrusive or racing thoughts.

Unsure of how to set the scene? “This could be something simple like a warm beach or a quiet forest,” Weiss says. To relax even further, she suggests adding white noise to block external sounds. You can also try a visualization meditation class on the Peloton App for some extra guidance.

What to Do If You’re Not Falling Asleep Fast

According to Murray, it’s OK to stay in bed if you’re not falling asleep fast. There’s just one caveat: You can’t be stressed about it.

“Most sleep experts mention a 15–20 minute guideline, but the real indicator isn’t the clock—it’s your stress level,” she says. “When you lie in bed awake and anxious, your brain starts forming an association between your bed and being awake and worried. We want your brain to associate bed with sleep and rest, not frustration and anxiety.” If and when stress kicks in, that’s your cue to get up.

Once you’re out of bed, Murray suggests choosing calming activities such as:

It’s also important to know what experts recommend avoiding in this moment, including:

Once you’ve sufficiently relaxed and shaken off the stress, you’ll be primed to go back to bed.

More Sleep Hygiene Tips for Falling Asleep

Aside from heeding the tips for falling asleep faster shared above, it’s important to nail the always important basics of sleep hygiene.

First and foremost, set up a sleep-friendly bedroom. “Your environment plays a huge role in how quickly you fall asleep and how deeply you stay asleep,” says Dr. Lu. Above all, he advises keeping your bedroom dark, quiet, and cool (typically between 60 and 67 degrees Fahrenheit). “Blackout curtains, white noise machines, or even an eye mask can help,” he adds.

It’s also crucial to power your electronics down early, which can make a massive impact on how fast you fall asleep. “Phones, laptops, and TVs emit blue light that suppresses melatonin, the hormone that helps you feel sleepy,” Dr. Lu says. (Not to mention, they can trigger stress and lead you to stay up much later past your bedtime.) Dr. Lu recommends unplugging at least 30–60 minutes before bed and transitioning to other activities—reading, stretching, or listening to calming music—as you get ready to hit the hay.

Last but not least, if you want to fall asleep faster night after night, Murray advises making an important mindset shift. “You cannot force sleep; sleep is passive,” she says. “The more you try to make it happen, the more elusive it becomes.” Instead, she urges us to focus on creating the conditions for sleep—i.e., noting the advice shared above—in order to invite ease and true sleepiness in.