This is the ideal amount of time it should take you to fall asleep 

Sleep is glorious, but also kind of a big deal.  

We need, on average, between seven and nine hours of it every night in order to repair and restore our bodies, ‘recharge’ our brain and perform well throughout the day. 

One of the worst parts of the entire process is undoubtedly the moment your head hits the pillow and you’re just waiting for what feels like forever to drift off. 

For some, this is when they’re counting sheep or focusing on their breathing. For others it’s a time when every embarrassing moment they’ve ever experienced starts to replay on a loop behind their eyelids. 

But how long should this period, known as sleep onset, last for?

Well, according to a doctor, once you’ve settled into bed it shouldn’t take longer than 20 minutes to fall asleep.

And if it is taking any longer than this, you might need to make some lifestyle changes.

Dr. Seeta Shah, a sleep expert for bedding company Panda London, tells Metro, that for those over the age of 18, the benchmark for sleep onset is ‘fairly stable’.

‘The ideal is to fall asleep within 10 to 20 minutes of getting into bed,’ she explains.

‘Falling asleep too quickly or taking too long can both be signs that something needs adjusting, but with the right habits, most people can settle into a healthy window.’

Those who are instantly out like a light when they get into bed should be wary, as the doctor warns this could actually be a sign that you’re sleep deprived and running on empty.

And it’s equally concerning if you’re spending more than half an hour lying awake at night trying to fall asleep. This could signify high levels of stress, an inconsistent routine or poor sleep hygiene.

But there are a few simple steps you can take to try and remedy these problems. 

Implementing a consistent routine is one of the most important changes to make, so you want to be going to sleep and waking up at the same time every day, even on the weekends.

It’s also crucial to re-evaluate your sleeping environment, making sure your bedroom is a calm space to support healthier, quicker sleep onset.

To do this, you’ll want to think about the temperature, the noise and lighting, as at the wrong level, these can all delay sleep.

‘Keep your bedroom cool, quiet and free from screens,’ Dr. Shah urges.

How long it should take children to fall asleep…

While adults can fall asleep in as little as 10 minutes, it can take children a bit longer to doze off.

Dr. Shah explains that the ideal range ‘shifts slightly’ depending on age, but having a consistent routine is still crucial whether you’re a child or an adult.

Here’s a breakdown of sleep onset times for youngsters and the factors that could be impacting how quickly kids fall asleep…

Babies (0-12 months)

In the first year of life, sleep is highly fragmented and unpredictable. Newborns can’t distinguish between day and night, and they rely heavily on feeding and soothing to settle.

By around four to six months, babies start to develop a more regular rhythm, but even then, falling asleep can take anywhere between 15 and 30 minutes once they are laid down.

According to Dr. Shah, this is ‘perfectly normal’ and you don’t need to try and ‘rush the process’. Instead, focus on creating a ‘sense of security’ through gentle, predictable routines, dimming lights, quiet voices, and calm environments. The aim is to help babies associate these cues with sleep.

Toddlers (1-2 years)

For toddlers, sleep consolidates into one main nap and a longer stretch at night.

At this age, bedtime routines become especially powerful. A toddler who has had their bath, a quiet story, and some winding down time will usually fall asleep within 15 to 30 minutes.

If it’s taking much longer, it’s often a sign they’re either overtired, having stayed up too late, or not tired enough, perhaps because they’ve napped too long in the day.

Preschoolers (3-5 years)

At this age, many children will have dropped naps entirely and rely solely on night-time sleep. Here, the sleep onset window narrows slightly, with 15 to 20 minutes being the typical time to drift off.

‘At this stage, stimulation before bed becomes a major factor. If a child has been running around, watching bright screens, or engaging in exciting play too close to bedtime, the brain can remain too active to allow for quick sleep,’ Dr. Shah warns.

School-age children (6-12 years)

As children begin school, demands on their attention and energy increase, and getting enough rest becomes vital.

Dr Shah says most children in this age group should be able to fall asleep within 10 to 20 minutes, as long as they have a consistent bedtime and a relaxing routine.

If it’s taking them much longer to drift off, this could be a sign that the child is having too much screen time of an evening. Alternatively, it could reflect anxieties about school or social pressures.

Teenagers (13-18 years)

If your teen is constantly sleeping in, it’s not necessarily that they’re lazy.

Dr. Shah explains that it’s all to do with their circadian rhythm, which has naturally shifted, making them want to stay awake into the night, and sleep later in the morning.

The ideal sleep onset period for teens is 15 to 20 minutes, however many will struggle to fall asleep within this window due to homework stress, social media and screen use, which all delay the body’s production of melatonin, the hormone that promotes sleep.

As before, reducing screen time and creating a calm space, can help with quicker sleep onset.