If It's Taking You More Than 20 Minutes To Fall Asleep, Try These 5 Things

Every so often (and for some more than others), we struggle to fall asleep. And because nothing is more frustrating than tossing and turning, we did some digging into how long it should actually take to doze off, plus expert-backed tips for falling asleep fast the next time you need 'em.

And if that 20- to 30-minute threshold has been out of reach recently, here's what to do, according to experts.

One of the most important keys to a great night's sleep is setting yourself up for it—giving yourself at least an hour, and maybe even more, to wind down. That means ditching the electronics, opting for relaxing activities like meditation or reading instead, turning down the lights, and keeping your bedroom nice and cool. (The optimal temperature for sleep is around 65 degrees Fahrenheit, btw.)

If you're doing everything right and still struggling to fall asleep, you might want to consider a sleep supplement, such as mbg's sleep support+.* The formula pairs magnesium bisglycinate, a gentle and highly absorbable form of the essential mineral, with calming jujube and mentally calming PharmaGABA®, for a blend designed to help you fall asleep faster.*

And as one happy reviewer writes of sleep support+, "I have had problems sleeping for years. So many sleep aids did not work for me or left me groggy in the morning. Finally found this product that relaxes my mind so I can drift off and sleep peacefully most of the night."*

Even if you're not the journaling type, taking a few minutes to jot down your to-do list for the following day before you go to bed is research-backed to help you fall asleep faster. As the researchers of one 2018 study1 explain, participants who wrote a to-do list before bed fell asleep significantly faster than those who didn't. "The more specifically participants wrote their to-do list, the faster they subsequently fell asleep, whereas the opposite trend was observed when participants wrote about completed activities," they add.

There's nothing wrong with a good magnesium-rich bedtime snack or chamomile tea, for example, but outside of sleep-conducive snacks and drinks, you'll want to avoid big meals, alcohol, and of course, caffeine. Eating too much before bed leaves your body to digest well into when you should be sleeping, caffeine is obviously stimulating, and alcohol has been found in research to inhibit REM sleep.

And as Eva Selhub, M.D., adds, "The more regular your sleep, the better regulated your circadian rhythm will be." In short, a well-regulated circadian rhythm means falling asleep faster.

Quality sleep is essential to ensure we wake up in the morning feeling our best. If you're struggling to fall asleep consistently, give these tips a try—they might be just what your sleep routine is missing.