How Long Should It Take to Fall Asleep? What’s Normal vs. What’s Not

Struggling to drift off at night? You’re not alone. Whether it's racing thoughts, an uncomfortable room, or just the stress of another packed day, falling asleep can sometimes feel like a challenge.

But how long should it take fall asleep? And when does a normal delay become a warning sign?

This guide breaks down the science behind sleep latency — the time it takes to fall asleep — and helps identify what’s normal, what’s not, and how to reset your bedtime routine for faster, deeper sleep. Drawing on NHS guidance, UK sleep data, and proven sleep strategies, this article covers everything from blue light exposure to the role of supplements like magnesium and valerian.

Let’s start by understanding what sleep latency really is.

What Is Sleep Latency?

Sleep latency refers to the amount of time it takes to transition from full wakefulness to sleep. In simple terms, it measures how long you lie in bed before actually drifting off. This period is a key indicator of sleep health and is frequently used in clinical settings to evaluate sleep disorders.

According to the NHS, an average sleep latency of 10 to 20 minutes is considered normal for healthy adults.

If someone consistently falls asleep in under 5 minutes, it might suggest excessive sleepiness or even sleep deprivation. On the other hand, taking longer than 20 minutes on a regular basis could indicate underlying issues such as stress, poor sleep hygiene, or a disrupted circadian rhythm.

What’s Considered Too Long?

If it regularly takes more than 30 minutes to fall asleep, this may be a sign of sleep onset insomnia, one of the most common forms of insomnia. The NHS notes that difficulties falling asleep at night, especially when paired with frequent waking or early morning waking, can be both a cause and a consequence of broader sleep problems.

According to the Sheffield Health and Social Care NHS Foundation Trust, as many as 30% of the adult population in the UK are affected by sleep problems (SHSC NHS). While not all of these cases involve prolonged sleep latency, difficulty falling asleep is frequently one of the first symptoms people report. Persistent delays in sleep onset may be linked to:

• Generalised anxiety disorder

• Depression

• Irregular sleep schedules

• Chronic stress or overthinking

• Exposure to stimulants or screens before bed

Why You Might Be Taking Too Long to Fall Asleep

Blue Light and Technology Exposure

Screens from phones, tablets, and laptops emit blue light, which interferes with melatonin production – the hormone responsible for making you feel sleepy. Using devices within one hour of bedtime can delay your ability to fall asleep significantly.

Stimulants: Caffeine and Nicotine

Caffeine can remain in your system for up to 10 hours, depending on sensitivity. Consuming coffee, tea, cola, or chocolate too late in the day may delay your sleep latency. Similarly, nicotine is a stimulant that can disrupt your body's wind-down process, making it harder to relax at bedtime.

Anxiety and Overthinking

Mental restlessness can be just as disruptive as physical discomfort. People who experience night-time anxiety or find themselves overanalysing the day’s events may lie awake well past their intended bedtime. This is particularly common in those with high-stress jobs or unaddressed mental health concerns.

Hormonal Fluctuations

In women, particularly during perimenopause and menopause, hormonal changes can lead to difficulty falling asleep. Reduced oestrogen and progesterone levels are linked with hot flushes, anxiety, and changes in circadian rhythm.

Inconsistent Sleep Schedule

A regular sleep-wake cycle helps regulate the body's internal clock, also known as the circadian rhythm. If sleep and wake times shift frequently – due to travel, shift work, or inconsistent routines – falling asleep can become a nightly struggle.

How to Fall Asleep Faster (Science-Backed Tips)

Stick to a Consistent Bedtime

Going to bed and waking up at the same time every day (even weekends) helps train your brain and body to follow a rhythm, reducing sleep latency over time.

Try Magnesium, Glycine, or Valerian Root

Certain supplements can support sleep onset:

• Magnesium for sleep: Helps relax muscles and calm the nervous system.

• Glycine for sleep: May help lower body temperature and promote quicker sleep onset.

• Valerian root: A herbal remedy used to reduce anxiety and improve sleep quality.

These options are widely available in the UK in tablet or tea form and are often included in formulations like Veranite.

Address Snoring or Breathing Issues

Obstructed breathing can prevent you from entering restful sleep. Products such as mouth tape or nasal strips can improve airflow and reduce the likelihood of sleep disturbances.

Create a Sleep-Friendly Environment

• Lower the room temperature to around 16-18°C.

• Use blackout curtains and white noise if necessary.

• Invest in quality bedding and pillows that suit your sleep position.

Try Sleep Meditation or CBT-I Techniques

CBT-I (Cognitive Behavioural Therapy for Insomnia) is a gold-standard treatment that helps reframe unhelpful beliefs and behaviours around sleep. Breathing exercises, guided meditations, and progressive muscle relaxation can also shorten the time it takes to fall asleep.

When to Seek Help

If you’ve tried adjusting your habits and still take more than 30 minutes to fall asleep most nights for over 3 weeks, it might be time to consult a professional.

Start by talking to a GP, who can rule out underlying conditions and refer you to a sleep clinic if necessary.

Final Thoughts

If falling asleep takes a long time and waking up feels like wading through mental fog, the issue might not just be about falling asleep — it could also be related to what happens after you wake. Prolonged grogginess or disorientation may be a sign of sleep inertia, a lesser-known but important phenomenon.

Sleep latency is a valuable barometer for overall sleep health. Falling asleep in 10 to 20 minutes is considered ideal. If it regularly takes longer, review lifestyle factors like screen time, stimulants, mental health, and bedroom setup.

Natural remedies like magnesium, glycine, and valerian can help support better sleep onset. If these don’t work, or if symptoms persist, speak to a professional.