Sleep is one of the most important foundations of well-being, yet falling asleep quickly can be surprisingly difficult, especially in today’s always‑on world. To help Kiwis understand what truly influences sleep onset, we partnered with Dr Tony Fernando, one of New Zealand’s leading Sleep and Insomnia Specialists. Dr Fernando is widely respected for his clinical work, research, and teaching in behavioural sleep medicine, and his insights offer practical, science‑based guidance for anyone struggling to drift off at night.
In this article, Dr Fernando explains why falling asleep fast isn’t simply about going to bed earlier – and why your mind state, body comfort, and sleep timing all play crucial roles. His advice is grounded in years of clinical experience and aligns with our commitment to helping New Zealanders achieve deeper, more restorative sleep.
A supportive sleep environment also matters. Many people find they fall asleep faster when their body can relax naturally into a mattress designed for proper alignment. That’s why Sealy Posturepedic remains the trusted choice for sleepers seeking comfort, stability and long‑lasting support.
7 ways to fall asleep faster
KEEP YOUR BEDROOM COOL AND DARK
PUT SCREENS AWAY BEFORE BED
TRY A BREATHING EXERCISE
RELAX TENSE MUSCLES
CALM A RACING MIND
MAINTAIN A REGULAR SLEEP CYCLE
MAKE SURE YOUR MATTRESS &
PILLOW ARE COMFORTABLE
How quickly should you fall asleep?
How soon should you fall asleep after you turn off the lights and hit the pillow? While there is no magic number, it is worth considering waiting for up to 20 minutes to fall asleep is acceptable.
If you are waiting for an hour or more, then there may be something going on as to why you are not falling asleep. Common reasons are: stress, anxiety, or an overthinking mind. Another, often missed explanation, is a body clock variation called ‘Delayed Sleep Phase’. Some people have body clocks like owls. If you have this tendency, you are biologically wired to sleep and wake up later than an average person.
Falling asleep easily involves three components: calm mind state, comfortable body, and the right timing.
Tips for getting to sleep fast
CALM MIND STATE
A calm mind state is crucial for falling asleep fast and good quality sleep. Sleep onset is easier if the mind is not busy, not worrying, or overthinking. Our mind is normally busy during the day, but we need to give it a rest in the evening. To ensure your mind is not overly active when you are ready for sleep, if possible, avoid work-related activities after dinner, especially work that involves screens like laptops, computers, or phones.
How to calm your mind before sleep
If one tends to worry or overthink, having set evening routines, like having a warm bath, making a soothing tea, putting on sleep clothes, prayer, mild stretches or writing in a gratitude diary, can shift the mind from work/thinking mode to sleep/relaxation mode.
If worries about things that need to be done the following day are keeping you from falling asleep, writing down a to-do list can be reassuring. Keep this beside your bed.
If you find your mind is awake after going to bed – listening to podcasts, soothing sounds or music is better than worrying about not sleeping. Getting out of bed, doing something relaxing and not stimulating can also be helpful.
One of the best ways to calm the mind at night (and the day) is mindfulness meditation. There are lots of apps available now like Headspace, CALM and Insight Timer which have sleep meditation programmes. You may also find attending courses or mindfulness retreats and having a teacher or mindfulness coach helpful.
Reduce screen time before bed
Using devices that emit blue light at night is notorious for making it difficult to fall asleep . Apart from blue light, scrolling or interacting with the device, alerts and wakes up the brain, which can then delay sleep onset. Put away devices at least an hour or two before bedtime if you want to fall asleep faster.
One common cause for not falling asleep is worrying about sleep. Common worries about sleep include what sleep will be like and what will happen the following day if one does not sleep. Worrying about sleep makes sense if one has problems with sleep, as the mind tries to problem solve the issue. However, the effect of worrying is that the mind becomes more awake.
Try breathing and relaxation exercises
Problem solving one’s sleep issues at night threatens the brain which results in alertness. For many, worrying about sleep has become a habit that can make it difficult to fall asleep at all. Again, mindfulness techniques to train the mind to worry less about sleep can be helpful. Also, a recently published New Zealand book, ‘Sleep Easy’ by Bernice Tuffery offers practical techniques on managing a mind that worries about sleep.
Avoid caffeine and stimulants
Make sure to avoid substances like caffeine, energy drinks, nicotine and even alcohol as they can overstimulate the mind.
COMFORTABLE BODY
A comfortable body is important for falling asleep. Make sure that you have a quality bed that provides comfort and support to help your body relax and more easily fall into sleep. Finding the right pillow and selecting the right linen can make your sleep experience more pleasant and also sleep inducing. A dark room with minimal noise can also help you fall asleep faster. Physical conditions like pain, reflux, or restless legs, need to be discussed with your doctor, as this can impact on the quality of your sleep.
RIGHT TIMING
What to do if your mind is racing
Lastly, right timing is crucial for sleep onset. Our optimal timing of sleep depends on our body clock and sleep pressure. Even though many adults can fall asleep between 10-11 PM, a fair percentage cannot. Some, with delayed body clocks, will naturally feel sleepy after midnight and wake up later during the morning. We have a window for sleep that we do not have full control over. If one goes to bed earlier, eg, 8 PM just because you want to get up early the following day, say because of an early appointment, most probably will not be able to fall asleep. Your mind is still typically awake at 8 PM and falling asleep will not happen just because you want to.
The time it takes to fall asleep depends on what time we woke up in the morning. The longer the gap between one’s waking time and bedtime, the higher the pressure or drive to sleep. So, if you want to go to bed and sleep faster, you might want to consider getting out of bed earlier in the morning.
Remember, a calm mind state, comfortable body, and right timing, altogether can make falling asleep easier.
Falling asleep with Sealy Posturepedic
Dr Fernando’s guidance highlights a powerful truth: falling asleep quickly isn’t about forcing sleep, it’s about creating the right conditions for your mind and body to transition naturally into rest. When your thoughts are calm, your body feels supported, and your sleep timing aligns with your natural rhythm, so falling asleep becomes easier and more predictable.
Your sleep surface plays a meaningful role in this process. A mattress that supports your posture and reduces pressure points can help your body settle faster, minimise tossing and turning, and improve overall sleep quality. For many New Zealanders, Sealy Posturepedic provides that essential foundation, combining advanced support technology with comfort layers designed to help you relax more easily into sleep.
Better sleep starts with better support, and pairing expert advice with the right sleep system can make a noticeable difference in how quickly you fall asleep each night.
Simply answer a few quick questions and we’ll recommend the best mattress for your sleep profile. We can also send you a customised report, which you can take into a local Sealy stockist so you can experience your recommended bed.
FAQs
The quickest natural methods involve calming your mind, reducing stimulation and creating a comfortable sleep environment. Techniques like slow breathing, mindfulness, warm baths and dim lighting help your nervous system shift into rest mode. A supportive mattress, such as Sealy Posturepedic, also helps your body relax more easily.
Common reasons include stress, screen exposure, irregular routines, caffeine, and an overactive mind. Physical discomfort from an unsupportive mattress can also delay sleep onset. Many New Zealanders find they fall asleep faster when their mattress reduces pressure points and supports proper alignment.
Breathing techniques (like the 4‑7‑8 method), mindfulness, and reducing blue‑light exposure are all supported by sleep research. These methods help lower heart rate and calm mental activity, making it easier to fall asleep quickly.
Yes. A mattress that supports your posture and reduces tossing and turning can shorten the time it takes to fall asleep. Sealy Posturepedic mattresses are designed to minimise pressure points and help your body settle more comfortably.
Most people fall asleep within 10–20 minutes. If it regularly takes longer than 30–40 minutes, reviewing your sleep routine, stress levels and sleep environment may help.
Avoid caffeine, alcohol, nicotine, heavy meals, intense exercise and screen time in the hours before bed. These all stimulate the brain or body and can delay sleep onset.
Yes, blue light and mental stimulation from devices can delay sleep by keeping your brain alert. Reducing screen use 1–2 hours before bed can significantly improve sleep onset.
Side sleeping is often the easiest for quick sleep onset. A supportive mattress like Sealy Posturepedic helps maintain alignment in any position, reducing discomfort that can keep you awake.
Absolutely. Stress and racing thoughts are among the most common causes of delayed sleep. Techniques like journaling, gratitude lists, mindfulness apps and calming audio can help quiet the mind.
Yes, cooler rooms (around 18–20°C) help your body reach its ideal sleep temperature faster. Breathable bedding and a supportive mattress help maintain comfort throughout the night.
Get out of bed and do something calming (not stimulating) until you feel sleepy again. Avoid lying awake worrying, this can train your brain to associate the bed with wakefulness.
Definitely. The wrong pillow height or uncomfortable bedding can cause physical tension or overheating. Pairing supportive pillows and breathable linens with a Sealy Posturepedic mattress helps create a sleep environment that encourages faster relaxation.
