It’s the end of the day. You’ve brushed your teeth, turned off the lights, and settled into bed. Then… nothing. Ten minutes pass. Twenty. Forty. You check the clock. Why aren’t you asleep yet?
If that sounds familiar, you’re not alone. The time it takes to drift off is called sleep latency, and it’s a key part of your overall sleep health. It’s also something many of us don’t realise we’re struggling with until we’re tossing and turning night after night.
So, how long should it take to fall asleep? And if it’s taking too long, what can you do about it?
Let’s break it down.
What is sleep latency?
Sleep latency is the amount of time it takes to fall asleep after you first lie down and intend to sleep. It starts the moment you close your eyes with the aim of sleeping and ends when you actually fall asleep.
This timing can reveal a great deal about your overall sleep quality. A sleep latency that’s too short may mean you’re sleep deprived. A sleep latency that’s too long might suggest poor sleep habits, stress, or an uncomfortable sleep setup.
Understanding how sleep works can help explain why this matters. As your body transitions through different stages of sleep, it needs to move smoothly from wakefulness into a restful state. Long delays at the start can throw off the entire sleep cycle, including REM sleep and deep sleep.
What’s a normal sleep latency?
On average, a healthy adult will fall asleep within 10 to 20 minutes of going to bed. If you’re falling asleep as soon as your head hits the pillow, it might feel like a good thing, but it could actually be a sign that you’re not getting enough rest.
If it’s regularly taking you more than 30 minutes to fall asleep, that could point to disrupted sleep hygiene, a lack of wind-down routine, or discomfort in your bedroom environment.
In some cases, prolonged sleep latency could also be linked to a sleep disorder like sleep apnea or a more serious imbalance in your sleep pattern. These are issues that may require further support or even a formal sleep study to be properly investigated.
A few nights of poor sleep can happen to anyone. But if your sleep latency is consistently outside the normal range, it’s worth paying attention to.
What affects how quickly you fall asleep?
There’s no single cause of long sleep latency. Often, it’s a mix of physical, mental, and environmental factors. These might include:
- Stress and racing thoughts. Worrying about the day, the news, or your to-do list tomorrow can all keep your brain in “awake” mode.
- Inconsistent sleep schedules. Sleeping and waking at different times each day disrupts your circadian rhythm, making it harder to wind down.
- Poor sleep hygiene. This includes screen time before bed, caffeine late in the day, or irregular bedtimes. Learn more about sleep hygiene and why it matters if this sounds familiar.
- An uncomfortable bed setup. A mattress that no longer supports you well or the wrong type of pillow can stop your body from fully relaxing.
- Bedroom temperature or lighting. Too warm, too cold, too bright, or too noisy? These environmental details really do matter.
- Underlying health conditions. Issues like chronic pain, restless legs, or even medication side effects can delay the time it takes to fall asleep.
Tips to improve sleep latency naturally
Improving your sleep latency doesn’t require drastic changes. Small, consistent steps can help your body and brain settle more easily at night.
Here are some simple, helpful habits to try:
- Stick to a regular bedtime. Going to sleep and waking up at the same time every day helps train your body to fall asleep faster.
- Build a good night routine. Gentle stretches, a warm shower, soft lighting, and quiet reading can all help you ease into rest.
- Avoid screens before bed. Blue light from phones or tablets can delay your natural melatonin release, making it harder to fall asleep.
- Keep your bedroom cool and calm. A comfortable space makes a big difference. That might mean changing your sheets, adjusting your room lighting, or using white noise.
- Choose supportive, breathable bedding. A high-quality mattress designed for airflow and comfort, linen sheets that stay cool and light, and a supportive pillow that cradles your neck can all help your body relax faster.
- Reduce naps or caffeine in the afternoon. These can interfere with your ability to feel sleepy when bedtime comes around.
- Track your total hours. Aim to get the right amount of sleep for your needs — most adults benefit from 7 to 9 hours of sleep each night.
If you’re still unsure where to start, this guide on how to get better sleep is a great resource.
You can also find targeted tips to improve sleep for more ideas to suit your lifestyle and environment.
Should you be worried about sleep latency?
If it’s taking longer than 30 minutes to fall asleep most nights, it’s worth looking at the cause. Occasional restlessness is normal, but when it becomes frequent, it can start to affect the quality and structure of your sleep.
Sleep latency issues can also contribute to fatigue, reduced focus, and less time spent in restorative stages like deep sleep. Over time, this may affect your mood, energy levels, and even physical recovery.
If you’re unsure whether your sleep latency is a one-off issue or part of a larger concern, a professional sleep study can help diagnose hidden problems, including sleep disorders like sleep apnea or fragmented sleep patterns.
The good news is that many of the most common causes of poor sleep latency are manageable with lifestyle and environment changes.
How Letto helps support better sleep latency
At Letto, we know how frustrating it is to lie awake night after night, waiting for sleep to arrive. That’s why we focus on comfort, consistency, and calm — so your body has the right conditions to relax when it matters most.
Our pressure-relieving, breathable mattress is designed to reduce tossing and turning and help your body settle into rest. Combine it with lightweight linen sheets that help regulate temperature and a Letto pillow that supports your sleep position, and you’ll have a setup that works with you, not against you.
If you’re working on your routine and want to fall asleep more easily, we’re here to help, with thoughtful comfort and delivery that’s simple from start to finish.