We’ve all been there, lying in bed, staring at the ceiling, watching the minutes tick by as we beg our brains to please, just switch off. Sleep struggles are more common than you might think. According to research, about one in three adults experience occasional insomnia, while many kids also find it tough to wind down at night. The good news? There are night time habits and simple tricks that can actually help you fall asleep faster and sleep more soundly.
If you’ve been wondering how to fall asleep fast, whether for yourself or even for your kids, this Diso guide will walk you through practical strategies, why they work, and how long it typically takes to fall asleep once you’ve set up the right routine.
Why Sleep Matters More Than You Think
Before diving into the tips, it’s worth reminding ourselves why quality sleep is so crucial. Beyond just recharging your energy, sleep impacts your metabolism, weight, brain function, mental and immune health.
While you snooze, your body repairs itself and strengthens its defenses, from memory to decision-making, your brain depends on restful sleep. So contrary to this, poor sleep or a lack of it can disrupt hormones that regulate hunger, making weight management harder and in turn heightens anxiety, irritability, and low moods.
Getting into the habit of falling asleep quickly isn’t just about avoiding frustration at night, it’s about protecting your health long-term.
How Long Does It Take to Fall Asleep Normally?
On average, it should take around 10 to 20 minutes to fall asleep once you’re in bed. This timeframe is called sleep latency. If you’re out like a light the second your head hits the pillow, it could actually be a sign that you’re sleep-deprived. On the other hand, if it regularly takes you more than 30 minutes, your bedtime routine (or lifestyle habits) might need some fine-tuning.
Proven Habits to Help You Fall Asleep Fast
Stick to a Consistent Sleep Schedule
Your body has an internal clock so going to bed and waking up at the same time even on weekends helps regulate it. Over time, your body will naturally start to feel sleepy at your set bedtime, making it easier to nod off.
Create a Relaxing Bedtime Routine
A calming routine before bed tells your brain it’s time to wind down. Think of it as sleep training for adults. Try all of these ideas roughly 30 minutes before you wind down, the key is to repeat the routine consistently so your body begins to associate those activities with rest.
- Reading a book (but not on a bright screen).
- Taking a warm shower or bath.
- Practicing gentle yoga or stretching.
- Listening to calming music or guided meditations.
Limit Screen Time Before Bed
Scrolling through your phone might feel relaxing, but the blue light from screens delays the release of melatonin, the hormone that makes you sleepy. Experts recommend switching off devices at least one hour before bed. If that’s not realistic, consider blue-light-blocking glasses or using your phone’s night mode.
Watch Your Caffeine and Sugar Intake
Caffeine can stay in your system for up to 10 hours. That late-afternoon coffee or energy drink might be the reason you’re wide awake at midnight. Similarly, sugary snacks in the evening can cause blood sugar spikes and crashes, which make it harder to fall asleep fast. Try cutting off caffeine after 3 p.m. and swapping late-night snacks for something lighter, like a banana or chamomile tea.
Keep Your Bedroom Cool and Dark
Your body naturally lowers its core temperature before sleep. A cooler bedroom (around 16–19°C / 60–67°F) helps support this process. Blackout curtains, eye masks, or even white noise machines can also make your sleep environment more inviting.
Try Meditation or the 4-4-4 Breathing Method
Much like yoga, meditation can be a game-changer for better sleep. A regular practice helps quiet your mind, ease stress, and make it easier to actually drift off when your head hits the pillow. Mindfulness meditation, especially, is all about noticing your thoughts without getting caught up in them, which means less tossing and turning, and more snoozing.
The best part? You don’t need anything fancy to get started. Just close your eyes, tune in to your thoughts and feelings, and let them pass without judgment. If that feels tricky, try pairing it with this simple breathing technique, it is a proven way to quiet your mind:
- Inhale through your nose for 4 seconds.
- Hold your breath for 4 seconds.
- Exhale slowly through your mouth for 4 seconds.
Repeat this cycle four times. Many people find it helps reduce stress, calms your head, slows your heart rate and eases you into sleep faster.
Exercise But Not Too Late
Regular movement during the day can improve sleep quality. However, intense workouts right before bed can raise your heart rate and adrenaline, making it harder to fall asleep. Aim for morning or afternoon exercise, or try something calming like yoga in the evening.
Reserve the Bed for Sleep Only
If you regularly work, eat, or watch TV in bed, your brain starts associating your bed with wakefulness instead of rest. By keeping the bedroom a sleep-only zone, you strengthen the mental connection between your bed and falling asleep quickly.
Supplements To Aid Your Routine
To take your wind-down routine up a notch, you can also pair these expert tips with a gentle sleep supplement. Think of it as giving your body and mind a little extra nudge in the right direction. Ingredients like magnesium, melatonin, or calming herbal blends (such as chamomile or valerian root) can help relax your nervous system while you focus on winding down and setting your night time habits into your daily schedule. Diso’s dissolvable sleep aid sets the stage physically, while meditation does the mental work together creating the perfect recipe for falling asleep faster and staying asleep longer.
How to Fall Asleep Fast for Kids
Sleep challenges aren’t just an adult issue. Many parents struggle with bedtime battles, restless kids, or little ones who seem to have endless energy after lights out. Here are a few bed time habits us as parents should adopt for our kids:
- Set a routine – Just like adults, children benefit from consistency. A predictable series of events, bath, book and bed signals sleep time.
- Limit sugar and screens in the evening – These can overstimulate kids, make them hyperactive and overall delay sleep.
- Create a cosy sleep environment – Night lights or lamps, a favourite stuffed animal, or calming music can help them feel safe and relaxed in their bed.
- Practice relaxation together – Simple breathing exercises or gentle storytelling can calm racing little minds.
With time, these habits help kids fall asleep faster and stay asleep longer, giving parents some much-needed rest too.
When to Seek Extra Support
Sometimes, sleep issues go beyond habits. If you regularly take longer than 30 minutes to fall asleep, wake up frequently during the night, or feel exhausted despite spending enough time in bed, it could be a sign of insomnia, sleep apnea, or another sleep disorder. In these cases, it’s worth checking in with a healthcare professional who can recommend treatments or further testing.
Building Habits That Last
Learning how to fall asleep fast isn’t about finding a one-off trick. It’s about creating healthy night time habits and a sleep-friendly environment that sets your body up for rest. To summarise on our guide:
- Stick to a sleep schedule
- Keep evenings calm and screen-free, especially an hour before bed time
- Pay attention to what you eat and drink, mainly afternoon or evening caffeine and sugar
- Create a cosy and cool sleep environment in your bedroom
- Use the 4-4-4 relaxation technique when stress kicks in to calm your head and heart
Over time, these habits train both your body and your mind to transition smoothly into sleep mode. Whether you’re looking to improve your own sleep or figure out how to fall asleep fast for kids, the right routine can make bedtime less stressful and more restorative.
So tonight, try swapping the late-night scroll for a calming ritual. Your body (and your brain) will thank you in the morning.
Check out our dissolvable sleep aids at Diso, they’re easy and convenient to take on the go and have a superior absorption rate than the market. If you have any further questions about Diso’s vitamins, take a look at our wellness hub to get a better idea of how our supplements work, or get in touch with us.