There are few things as frustrating as lying awake at night, tossing and turning, wishing you could fall asleep and prepare for the day ahead. It’s even more discouraging when you realize other people can fall asleep in minutes.
So what’s holding you back from doing the same? How can you get to sleep quicker? You’ve come to the right place. We’ll walk you through how to fall asleep fast in this detailed guide.
The truth is, nobody should take more than 10-20 minutes to fall asleep. If you do, then there could be a more serious issue going on that’s causing your insomnia. We’ll look at some of the most common culprits for sleep challenges and show you how to go to sleep fast below.
The best thing you can do is support your bedtime ritual with a supplement that works, like our Sleep Tabs. We’ve brought together melatonin, L-theanine, Kanna, California Poppy, Valerian Root, and Saffron in a convenient tongue tab that works lightning fast - like within 5-10 minutes.
Put restlessness and sleepless nights in the past today with Tabs.
Why Am I Struggling to Fall Asleep Fast?
You’re tired, but your brain is wide awake. The clock’s ticking. And now you’re stressing about how long it’s taking to fall asleep which only makes it worse. Does this sound familiar? You’re not alone.
Falling asleep quickly isn’t always as simple as closing your eyes and waking up as the sun rises, feeling refreshed and ready to conquer the day. There are a lot of sneaky habits and stressors that can keep your body in “go mode” even when you’re trying to wind down.
Here are a few common culprits behind why you might be stuck tossing and turning:
- Racing thoughts or nighttime anxiety: It’s impossible to settle down if your mind is replaying the day or spiraling into tomorrow.
- Inconsistent sleep routine: Going to bed at different times each night confuses your internal clock.
- Too much screen time before bed: Blue light from phones, laptops, and TVs delays melatonin release.
- Late caffeine or alcohol intake: Both can interfere with your natural sleep cycle, even if they don’t feel like it in the moment.
- Lack of daytime movement or sunlight: Your circadian rhythm depends on light exposure and physical activity to stay on track.
It could even be something as simple as too much noise outside if you live on a busy street, or your bedroom not being dark enough. The good news is that no matter what’s keeping you up at night, there’s a fix for it.
It’s way easier to shift your evening routine to actually support rest once you know what’s getting in your way. But first, let’s set your expectations. How fast should you be falling asleep at night?
How Fast Should You Fall Asleep?
Everyone is different, so let’s make that clear. But most sleep experts agree that a healthy sleep onset time falls somewhere between 10 to 20 minutes from the moment your head hits the pillow.
So, there could be an underlying issue like stress, poor sleep hygiene, or circadian rhythm misalignment if you’re taking more than 30 minutes to fall asleep on a regular basis.
For what it’s worth, falling asleep immediately upon closing your eyes isn’t necessarily a good thing either. This could be a sign of sleep deprivation, which is a separate problem altogether.
This is to say, we’re not trying to show you how to fall asleep in 60 seconds, or even 2 minutes for that matter. The goal is to build towards calm, consistent, and natural sleep onset that feels good, not rushed or forced.
That’s the sweet spot, and it’s totally within reach. Let’s walk you through how to fall asleep fast.
How to Fall Asleep Fast: Our Top Tips for Getting to Sleep Quickly
There’s no one magic trick to knock you out instantly (despite what the internet claims), but there are small, reliable shifts you can make to help your body and brain ease into rest faster. Let’s walk through some tips on how to go to sleep fast that actually work.
Start By Rethinking Your Sleep Environment
Like we touched on earlier, your bedroom plays one of the most pivotal roles in how fast you fall asleep, and whether you stay asleep or not. Here are the golden rolls for your sleep sanctuary:
- Keep it cool. Your core temperature needs to drop a bit to initiate sleep. Somewhere between 60-67°F tends to be the sweet spot.
- Block the light. Even low levels of light (like from streetlights, your alarm clock, or, of course, the TV) delay melatonin release. Consider blackout curtains or a face mask.
- Limit noise. Sudden sounds are sleep disruptors. Try a fan or white noise machine to create a calm, consistent background. Again, don’t sleep with the TV on either.
- Declutter your space. If your room feels chaotic, your mind will too. Keep the area near your bed clean and distraction-free.
- Reserve your bed for sleep. Avoid working, scrolling, or watching TV under the covers. You want your brain to associate your bed with sleep and nothing else.
You don’t need a Pinterest-perfect setup. You just want your environment to feel safe, quiet, and calming so your nervous system can start to settle.
Build a Relaxing Wind-Down Routine
Falling asleep isn’t something your brain can do on command. It’s a process that begins well before your head hits the pillow. A consistent bedtime routine helps you ease out of “doing” mode and into “rest” mode.
Dim the lights about 60-90 minutes before bed. Switch from stimulating activities (like checking emails or watching intense shows) to calming ones, such as journaling, stretching, reading, getting your outfit ready for the next day, taking a bath - the possibilities are endless.
What matters most in your bedtime ritual is consistency. Doing the same wind-down routine night after night creates a psychological cue that sleep is coming, and that cue becomes more powerful over time.
Try a Sleep Supplement That Actually Works
Sometimes, your body needs a little extra nudge. There is no shortage of sleep aids on the market, some natural, others not so much. But not all of them work as well as you’d hope. Here are the select few actually work exploring deeper:
- Melatonin: Popular, but often overused. Too much can mess with your sleep cycle and leave you groggy the next morning. Lower doses (like 0.3mg) are actually more effective than mega-doses.
- Magnesium: Can help if you’re deficient, but isn’t a catch-all sleep solution. Often better paired with other calming ingredients.
- L-Theanine: A favorite for anxious minds. Helps promote calm without sedation.
- Valerian root: May improve sleep quality, but some people find it has a lingering effect in the morning.
- CBD: Can help some people relax, but the effects vary and dosing is still a bit of a guessing game.
- OTC sleep meds (like diphenhydramine): They’ll knock you out, but not in a good way. You may not get restorative sleep, and grogginess is almost guaranteed.
There are quite a few options worth exploring, from chamomile vs valerian root to magnesium vs melatonin for sleep. But what if we told you you could get the best of all these sleep support aids, and then some, in a single formula? It’s just a few clicks away at Tabs.
Introduce Tabs Sleep Support into Your Bedtime Ritual
Tabs Sleep Support was designed to help you fall asleep and stay asleep without the crash. It’s a simple, single tab you can take at night to help you wind down naturally. Here’s what you get:
- L-Theanine: Calms racing thoughts and supports mental relaxation.
- Valerian Root: Helps your body settle into deeper, higher-quality sleep.
- California Poppy: Quiets the nervous system so your mind can ease out of fight-or-flight mode.
- Kanna (Sceletium Tortuosum): Used to reduce anxiety and promote emotional balance.
- Saffron: Another calming botanical shown to support mood and rest.
- Melatonin (0.3mg): Just enough to gently signal your brain that it’s time to sleep, without disrupting your natural rhythm.
These work in synergy and amplify the effects of one another to wrap you in a warm, comforting embrace that makes it easier than ever to drift away to dreamland. The convenient Banana Caramel Cream flavored tab makes it actually enjoyable to incorporate into your ritual, too.
Just place one tab on your tongue before bed. That’s it. You’ll feel the calm kick in without the next-morning fog that comes from high-dose melatonin or heavy sleep meds. Give it a try today!
Train Your Brain to Recognize “Sleep Cues”
One underrated trick for how to go to sleep fast is helping your brain connect certain actions or signals to sleep. These are called “sleep cues,” and they’re powerful over time.
A few obvious ones are brushing your teeth, reading a few pages of a book, and turning on a white noise machine - in that same order, every night. Even just wearing the same set of comfy pajamas or using a lavender linen spray can tell your brain it’s time to shut down for the night.
Deep Breathing Exercises
Slow, intentional breathing can flip your nervous system from alert to relaxed in a matter of minutes. Try the 4-7-8 technique:
- Inhale through your nose for 4 seconds
- Hold for 7 seconds
- Exhale slowly for 8 seconds
It’s simple, quiet, and doesn’t require anything but you and your breath. You’re training your body to slow down, and with it, your mind follows. Do this with a hand on your stomach and you can almost feel the stress melting away!
The Military Method
This technique technique comes from the U.S. Navy Pre-Flight School, and it’s designed to help soldiers fall asleep fast - anytime, any place.
You start by relaxing your face, then your shoulders and arms, then your legs. From there, you focus on clearing your mind for 10 seconds, often by visualizing a calm scene or repeating a phrase like “don’t think.” Some say it helps them fall asleep in under 2 minutes!
Take Your Brain Somewhere Peaceful
Sometimes your brain just needs a more relaxing place to be. Visualization helps by mentally transporting you somewhere calming. Where that is it entirely up to you. It could be a beach, a forest, or a cozy cabin.
The trick is getting detailed: feel the breeze, hear the leaves, smell the woodsmoke. The more senses you involve, the more immersive it becomes. Just don’t fall into the trap of thinking too much while you’re trying to learn how to fall asleep fast. Speaking of which…
Don’t Overthink Falling Asleep
Here’s the paradox of learning how to go to sleep fast: the more you try to fall asleep, the harder it becomes. If you’ve ever felt trapped in the loop of “I need to fall asleep now or tomorrow’s ruined,” you know what we mean.
This is easier said than done, but try to shift your focus away from sleeping and toward resting when your brain starts to spiral. Let go of the goal. Breathe slowly. Count your breaths. Repeat a calming phrase. Or just focus on how nice it feels to lie in bed and not do anything.
Remember, your body knows how to sleep. You just have to stop getting in the way.
When to Seek Extra Support for Falling Asleep
Eventually you might want to talk to a sleep professional if you’ve tried our tips on how to fall asleep fast and still have trouble getting a good night’s rest.
Conditions like insomnia, sleep apnea, and delayed sleep phase disorder are real and treatable. And the sooner you get support, the sooner you get your nights (and days) back.
Final Words on How to Go to Sleep Fast
Falling asleep quickly isn’t about doing more. You just need to create the right cues, calm your system, and give your body what it needs to let go. We hope this guide on how to fall asleep fast helps you get back on track.
Our blog has more resources on topics like CBD vs melatonin for sleep, L-theanine vs melatonin, or does L-theanine make you sleepy? At this point, though, the only thing left to do is set yourself up for more restful nights with Tabs Sleep Aid.
Shop now and let Tabs tuck you in (without knocking you out).