How Long Does it Take to Fall Asleep?

Many sleepers understand the struggle of not being able to fall asleep when they desperately need to. Whether you stay up staring at your ceilings for hours on end or can’t seem to get comfortable no matter what, understanding the time it takes to fall asleep — or the time it should take you to fall asleep — may help you determine if you’re facing sleep troubles.

So, on average, how long does it take to fall asleep? The average time to fall asleep is usually under 30 minutes; however, according to an article by the Sleep Foundation, a healthy adult should be able to fall asleep in 10-15 minutes. But what if it takes you a longer or even shorter amount of time to fall asleep than that?

If you struggle to fall asleep, your “sleep latency” may be off — don’t worry, we’ll explain. The mattress experts at Texas Mattress Makers are here to discuss how you can fall asleep in a timely manner to get the best sleep quality possible.

What is sleep latency?

Sleep latency is a fancy term for the period of time it takes your body to transition from being fully awake to asleep. Each person may experience a different sleep latency, but it’s important to fall asleep within a healthy time range to ensure you are getting the full night’s rest your body deserves. 

How long should I sleep at night? In our article “How much sleep do I really need?”, we state that a healthy adult needs at least 7-9 hours of sleep every night for their brains and bodies to properly function. 

How long should it take a person to fall asleep? 

As stated above, you should be able to fall asleep within 10-15 minutes of lying down. If it takes you significantly longer than that, it could be an indication of underlying sleep disorders or poor sleep habits.

There are several factors that can influence how quickly you fall asleep:

• Sleep patterns: Your body’s natural sleep-wake cycle, or circadian rhythm, plays a significant role in determining when you feel tired and how quickly you can fall asleep. This is why sticking to a consistent sleep schedule is incredibly important to keep your circadian rhythm on track each day.
• Sleep environment: A comfortable and quiet sleep environment can help you fall asleep more easily. Bright lights, warm temperatures, loud noises, or a bad mattress can make it difficult to catch those lovely z’s.
• Stress and anxiety: How does stress affect sleep? High levels of stress and anxiety can keep your mind active, making it difficult to relax and fall asleep. When you’re stressed, you can’t sleep, and when you can’t sleep, you only feel more stressed.
• Diet and exercise: What you eat and how much you exercise can also impact your sleep latency. Exercise and healthier foods can increase energy and reduce stress and daytime sleepiness so that you can fall asleep easily come nighttime. Learn more about sleep and exercise.
• Bedtime routine: Establishing a consistent bedtime routine can signal to your body that it’s time to wind down and prepare for sleep. Warm baths, stretches, meditation, or reading a book are great options for optimal relaxation. 

What causes poor sleep latency?

Struggling to fall asleep or falling asleep too quickly can signal sleep problems or poor lifestyle choices. Here are a few examples of reasons why you may struggle to fall asleep in a healthy time frame.

Sleep deprivation

If you tend to fall asleep very soon after your head hits the pillow, you may be experiencing sleep deprivation. In our blog discussing signs you aren’t getting enough sleep, we outline that it can be hard to remain in control of your body when you experience sleep deprivation. Failing to get the quality, full night’s rest that you need to function every night can have serious impacts on your day-to-day life. 

Falling asleep too quickly, usually within five minutes of lying down, or dozing off to sleep throughout the day are clear signs of sleep deprivation.

Sleep disorders

Insomnia and sleep apnea are two of the most common sleep disorders that mess with your ability to fall asleep. Those who struggle with insomnia often experience prolonged sleep latency (meaning they can’t fall asleep within 30 minutes) and may wake up frequently during the night. Insomnia can be caused by stress, anxiety, medical conditions, or poor sleep habits. Insomnia can be treated with medication and lifestyle changes to get the sleep your body and mind need to thrive.

Sleep apnea is a quite dangerous yet common sleep disorder that affects your ability to breathe as you sleep. Waking up gasping for air during the night due to restricted airflow to your lungs can cause sleep interruptions — beyond the immediate risk of oxygen deprivation — and prevent you from getting the deep, restorative sleep essential for your body and mind. Seeking medical attention and investing in an adjustable mattress base to customize your positioning can help alleviate these symptoms. 

Poor sleep habits

Poor habits regarding sleep hygiene can be a large contributor to poor sleep latency. A few examples of poor sleep habits include but are not limited to:

• Consuming caffeine too close to bedtime 
• Consuming alcohol too close to bedtime
• Too much blue light exposure before bed
• Exercising too close to bedtime
• Cultivating an unhealthy sleep environment (too warm, uncomfortable bed, etc.)
• Napping excessively throughout the day

Bad mattress

Trying to fall asleep on an uncomfortable mattress is enough to keep anyone up at night. Think of your mattress as the foundation of your sleep quality: if you’re sleeping on a poor-quality mattress, your sleep — and in turn, your health — will suffer. Investing in a high-quality mattress can improve sleep latency, helping you fall asleep and enjoy more restful sleep.

If any of the factors above apply to you, it may be time to see a health professional and upgrade your mattress to a high-quality one that will suit your needs.

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Tips to improve sleep latency

From our experts, here are some tips on what to do if you can’t fall asleep and developing healthy sleep habits:

• Invest in a high-quality mattress (from Texas Mattress Makers, of course)
• Maintain a consistent sleep schedule every day (even on weekends)
• Optimize your sleep environment
• Avoid caffeine and alcohol
• Avoid vigorous exercise in the evenings
• Avoid electronics at least two hours before bed
• Create a relaxing bedtime routine
• Try a guided meditation
• Seek medical attention to combat sleep disorders

Simple lifestyle changes and a mattress upgrade can make a significant difference in the quality of your sleep. Incorporating these habits can lead to falling asleep faster and enjoying more restful, uninterrupted sleep each night.

Falling Asleep Is Easy with a Texas Mattress Makers Mattress

Issues with sleep latency can stem from multiple factors; however, many sleepers ignore the fact that they may be struggling to fall asleep in a healthy manner because of their mattress. If you were to ask us, “How long does it take to fall asleep on a mattress from Texas Mattress Makers?” we would tell you that you should have no problem falling asleep on a bed from our factory. 

Why? When you shop with a Texas Mattress Makers expert, you are matched with a mattress that is crafted specifically for you and ensures optimal comfort and support all night long. When you’re as comfortable as you possibly can be, great sleep isn’t hard to come by. 

Sounds too good to be true? Come on down to any of our mattress stores in the Houston area and experience the Texas Mattress Makers difference for yourself. We’ll be waiting for you!

More Helpful Articles by Texas Mattress Makers:

• How to Find a Good Quality Mattress
• How Long Does it Take to Break in a Mattress?
• Can’t Sleep When Traveling? Follow These Tips.
• Solutions for the Most Common Sleep Problems
• Is a Firm Mattress Better for Your Back?