Trouble Falling Asleep

Trouble falling asleep: overview

If you have trouble falling asleep, you’re not alone. Lying awake waiting for sleep is one of the most common sleep complaints there is.

It’s rarely caused by just one thing. Light, schedule, caffeine, stress and a busy mind can all play a part.

This page helps you narrow down what’s behind it, so you can start with the fix that fits.

What it looks like

Most healthy adults fall asleep within about 10 to 20 minutes of turning off the lights.

Trouble falling asleep usually means regularly taking much longer than that, often 30 minutes or more.

You might feel tired all evening, then suddenly alert once you’re in bed. Or you might simply not feel sleepy at bedtime at all.

Common factors

These are the causes we see most often:

• An irregular schedule. Changing bed and wake times confuses your body clock.
• Bright light late in the evening. Bright rooms and screens can delay your natural sleepiness.
• Caffeine timing. Caffeine can stay active for many hours, so an afternoon coffee may still affect you at night.
• A busy or anxious mind. Bedtime is often the first quiet moment of the day.
• Going to bed too early. If you’re not sleepy yet, lying in bed can make things worse.
• Long or late naps. These reduce the sleep pressure you need at night.

Is it your mind, your body or your schedule?

It helps to work out which type fits you best.

Mind: your body feels tired, but your thoughts won’t settle. See Racing Thoughts.

Body: you feel wired, restless or uncomfortable. Caffeine, late exercise or a warm room may be involved.

Schedule: you simply aren’t sleepy until very late. Your body clock may have drifted later.

Practical strategies

Rather than reaching for the first fix you see, start with the basics. They help with most types.

• Get up at the same time every day, including weekends.
• Get outdoor daylight soon after waking.
• Dim the lights in the hour before bed.
• Set a caffeine cut-off time in the early afternoon.
• Build a short, calming wind-down routine.
• Go to bed when you feel sleepy, not just because it’s a certain time.

See our guide on natural ways to improve sleep for the full list, or the CDC’s sleep tips.

If you’re lying awake right now

Don’t keep checking the clock. It adds pressure.

Try slow breathing or relaxing each muscle group in turn.

If you’ve been awake and frustrated for around 20 minutes, get up. Do something quiet in dim light, then return to bed when you feel sleepy.

Relevant approaches

If your obstacle is mainly mental, a guided course like Mindvalley Sleep or the Mind & Meditation category may be a better starting point than a supplement.

For step-by-step techniques, read How to Fall Asleep When Your Mind Won’t Stop.

For a simple evening plan, see How to Build a Better Nighttime Routine.

If you’re considering a supplement, compare options in CBN vs. Melatonin first.

When to seek professional help

Talk to a doctor if this happens most nights for several weeks, or if you regularly get very little sleep.

Also speak to a doctor if it affects your mood, work or safety, such as feeling drowsy while driving.

Persistent trouble falling asleep can be a sign of chronic insomnia. The good news is that it’s treatable. CBT-I (Cognitive Behavioral Therapy for Insomnia) is the recommended first-line treatment.