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Focusing too much on sleep can make it harder to drift off. Relax your body, and if you still can’t sleep, get out of bed for a while.

How long should it normally take to fall asleep after getting into bed? Some people drift off as soon as their head hits the pillow, while others lie awake tossing and turning for what feels like hours. Worrying about how quickly you need to fall asleep, checking the clock, and wondering how tired you’ll feel the next day can leave your mind even more alert. Before you know it, morning has arrived.

The time it takes to fall asleep varies from person to person. In general, however, falling asleep within about 10 to 20 minutes of going to bed is considered typical. Falling asleep immediately isn’t necessarily a sign of good health, either. If you consistently fall asleep within just a few minutes, it may be worth checking whether you’re getting enough sleep. On the other hand, if it regularly takes you more than 30 minutes to fall asleep, it may be time to review your sleep habits.

So, what should you do when sleep just won’t come? Men’s Health, a U.S. health and lifestyle publication, recently highlighted expert advice on how to fall asleep faster. The recommendations range from reducing smartphone use and practicing breathing exercises to meditation, the military sleep method, and taking a shower before bed. Here are some practical ways to improve your sleep routine.

Slow Your Breathing and Release Tension

Relaxing your body is an important first step toward falling asleep. While lying in bed, try raising your shoulders toward your ears and then letting them drop. Gradually release tension in your forehead, jaw, hands, and legs as well. Breathing slowly and comfortably while focusing on each breath can also help.

Rather than forcing yourself to fall asleep, focus on the sensation of your body relaxing.

You can also try visualization, imagining a peaceful place that makes you feel calm, such as a quiet beach or a forest filled with trees. Picture the surroundings in as much detail as possible, focusing on sensory details such as the sound of waves or the movement of leaves in the breeze. This can help redirect your attention away from racing thoughts.

If distracting thoughts arise, there’s no need to force them away. Simply bring your attention back to your breathing or the scene you’re imagining.

The commonly discussed “military sleep method” uses similar relaxation and visualization techniques. It involves gradually relaxing different parts of the body, starting with the forehead and jaw, then moving to the shoulders, arms, and legs, while imagining a peaceful setting.

Put Your Phone Away and Cut Off Caffeine Earlier

If relaxation techniques aren’t enough, take a closer look at your daily habits.

Using your smartphone right up until bedtime is a common sleep disruptor. In addition to the light emitted by the screen, news updates and social media content can keep your brain stimulated. Instead of scrolling through your phone before bed, try reading a book or spending a few quiet moments reflecting on your day.

The timing of your caffeine intake matters, too. Caffeine is found not only in coffee but also in tea, chocolate, and energy drinks. Although its effects vary from person to person, consuming caffeine in the late afternoon or evening can make it harder to fall asleep.

Alcohol may make you feel sleepy at first, but it can cause you to wake up more frequently during the night and reduce overall sleep quality.

Maintaining a consistent sleep schedule is another important habit. Try going to bed and waking up at roughly the same time every day, with particular emphasis on keeping your wake-up time consistent.

Keep your bedroom dark and quiet, and adjust the temperature so the room doesn’t get too warm. It’s also best to avoid working in bed or spending long periods scrolling through your phone under the covers.

Taking a warm shower in the evening may help, too. A warm shower or bath before bed can encourage the body to cool down afterward, a process that may support sleep. However, if hot water leaves you feeling overheated, give yourself some time to cool down rather than showering immediately before getting into bed.

Obsessing Over Your Sleep Score Can Backfire

More people are using smartwatches and sleep-tracking apps to monitor how long they sleep and how much time they spend in different sleep stages.

These devices can provide useful information about sleep patterns, but checking your sleep score every morning and worrying that you didn’t get enough deep sleep can actually increase anxiety about sleep.

Experts have raised concerns that the pressure to improve sleep data may make it harder to get a good night’s rest. The tendency to obsess over achieving perfect sleep metrics is known as orthosomnia.

A low sleep score doesn’t necessarily mean you’ll feel bad throughout the day. Nor do wearable devices and sleep-tracking apps provide a perfect picture of what is happening while you sleep.

Avoid repeatedly checking how long it’s taking you to fall asleep or pressuring yourself with thoughts like, “I absolutely have to fall asleep within 10 minutes tonight.” The more anxious you become about getting to sleep, the more tense you may feel, making it even harder to drift off.

Still Can’t Sleep? Get Out of Bed for a While

If you’ve tried several techniques and still can’t fall asleep, getting up for a little while may be a better option than continuing to lie in bed feeling frustrated.

Keep the lights dim and try a quiet activity, such as reading a printed book. Return to bed when you begin to feel sleepy again.

Most adults are generally advised to get seven to nine hours of sleep per night. However, sleep quality involves more than simply meeting a target number of hours. It’s also important to consider whether you maintain a regular sleep schedule, wake up frequently during the night, or experience difficulties with daily activities because of poor sleep.

If sleep problems begin to interfere with your daytime life, consider consulting a healthcare professional. For chronic insomnia, cognitive behavioral therapy for insomnia (CBT-I) is a recommended treatment that goes beyond basic sleep hygiene and helps address the thoughts and behaviors that contribute to persistent sleep difficulties.

Source: 헬스조선 (https://health.chosun.com/site/data/html_dir/2026/10/20/2026102002784.html)