How To Fall Asleep Fast – Sleep Doctor Tips!

It is frustrating to lie in bed unable to fall asleep. And while it would be nice if we could fall asleep once our head hits the pillow, the reality is that everyone takes a different amount of time to fall asleep. There is no "right amount of time" that it should take someone to fall asleep.

But according to sleep expert, Dr. Michael Breus, there are some practical, easy-to-do tips that you can do TONIGHT to help you fall asleep faster and boost your overall sleep quality.

📺 For some tips on how to fall back asleep in the middle of the night, watch this!

🧑🏻‍💻 Did you know your chronotype has a major effect on your sleep and overall productivity? Take our quiz to discovery your chronotype and, most importantly, how to get the most out of it:

0:00 How Can I Fall Asleep Fast Every Night
0:26 How Long SHOULD It Take to Fall Asleep?
1:58 Pay Attention To Your Chronotype
2:44 Lower Your Thermostat
3:14 Take a Warm Shower
3:50 Exercise Earlier in the Day
4:21 Avoid Electronics Before Bed
5:01 Consistent Bed and Wake Times
5:40 The Power Down Hour

😴 Michael Breus, Ph.D., is a double board-certified clinical psychologist and sleep expert. He's been in practice since 1999 and helped thousands of patients improve their sleep. Dr. Breus has written five books on sleep and conducted over 1,000 interviews to the press and public.

#sleepbetter #sleeptips #fallasleep

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About the Author: Joy Packard


  1. I can’t fall asleep sometimes for 7 hours…sometimes I am up for 36 hours straight and can’t sleep. I can’t stand being cold. I have to sleep with a hat and socks on. I never nap either. I try the sleep music.

    1. I just finished an 8-week insomnia program run by Dr. Joshua Cho, who is the director of the UCLA Insomnia Clinic, and it completely cured my chronic insomnia. He holds the program over Zoom, so you may be able to attend regardless of your location. Ask your doctor if you can get a referral. Medical insurance should cover it. Wishing you well.

    2. @@jillwklausen Thank you. I will look into this. I really need help. I have tried so many things. I hate not getting at least some sleep.

  2. Thanks for the tips Dr. B! I follow many of these!
    But also, I’m a mom to 2 young kids and haven’t felt ‘rested’ for years lol 🥲 I think much of the time, us adults, (especially us adults with small kids), feel mentally depleted much of the time; (which then affects how rested we feel in the mornings regardless of sleep quantity/quality). It’s like I’m already tired for the day, the second I wake up most days 😞 And I don’t think I’ve talked to one adult who isn’t tired *most* of the
    Such is adult-life I guess! 🥲🥱

  3. Hey Doc. I’m pretty good at sleeping with my Zolpidem. But for some reason my Dr won’t give me a refill so I’m gonna be forced into cold turkey. Any advice?

    1. @debbiechadwick861 I empathize. I’ve had difficulty falling asleep for years. My doctor reluctantly renewed my Zolpidem prescription after I dozed momentarily @ 60 mph on the drive to work. Cold turkey was difficult for me. Best wishes.

  4. If i’m on a regular rythm i fall asleep withing like 30 seconds every day. Could be even less because when i close my eyes i don’t even register being there with my eyes closed for almost any time

  5. My trick for falling asleep fast: I make it a “mind game” that I look forward to. I close my eyes and start *slowly* going through a list of something fun. For example: If I had to live in a different state for each month of the coming year, where would I choose? So, I slowly think January – Florida, February – Hawaii, etc. I can usually make it to like April! The next night I might do which country would I live in each month? I’ve also done, questions like if I had to eat at a different local restaurant every day for a month where would I choose? Then I slowly come up with 30 different local places. Or lately I’ve been doing: If I won the lottery but had to spend the money without people being able to tell, what would I buy? I go through in my mind things that I would get – upgrade to a new car, fix up our pool, get manicures 2x/week. It’s just an easy way to stop my mind from listing out my to do list or worrying about work deadlines/meetings and I get to kind of “daydream” before I go to sleep!

    1. 👌 I give myself pleasant mental exercises like those too, and I find it really works.

  6. The irony is that this was posted 8 hours ago 😂. I really hope that joke landed.

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