How to fall asleep fast

Updated October 31, 2026

To fall asleep faster, keep regular sleep and wake times, avoid screens for an hour before bed, and make your room quiet, dark, and cool. If you’re still awake after about 20 minutes, get up, do something relaxing in dim light, and go back when you feel sleepy. There’s no reliable trick that works instantly.

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8 habits that help, according to the NHS

Go to bed and get up at similar times every day, including days off
Avoid phones, tablets, and computers for an hour before bed
Read, listen to calming music, or try a breathing exercise
Write down worries or tomorrow’s to-do list before bed
Avoid large meals close to bedtime and limit caffeine
Avoid alcohol and nicotine for 1 to 2 hours before bed
Keep the room quiet, dark, and cool
Exercise regularly, and move it earlier if evening workouts keep you awake

What to do when you can’t sleep

Don’t force it. Lying awake and watching the clock tends to build frustration. After about 20 minutes, the NHS suggests getting up, doing something relaxing in dim light, and returning when you feel sleepy.

How much sleep to aim for

The CDC recommends 7 or more hours for adults aged 18 to 60, 7 to 9 hours from 61 to 64, and 7 to 8 hours from age 65.

How SleepBoo fits into your routine

Sounds with a timer that fades the volume gradually
Guided breathing, including 4-7-8, box, and coherent breathing
Time-to-fall-asleep tracking, so you can see whether a new habit changes anything over several weeks

Frequently asked questions

Is there a way to fall asleep in one minute?

We found no solid evidence for that. Treat fast-sleep promises with caution and focus on regular habits.

When should I talk to a doctor?

If trouble sleeping keeps going or affects your days, talk to a doctor or pharmacist. Don’t self-medicate.

Sources

SleepBoo is a wellness app and does not replace medical advice.