If you regularly lie in bed watching the clock, a few simple changes may help you fall asleep more easily.

For most healthy adults, falling asleep takes around 10 to 20 minutes. If it consistently takes more than 30 minutes, experts recommend discussing it with a sleep doctor.

1. Put your phone away

Give your brain at least 20 minutes to wind down before bed. Skip social media, email and other stimulating activities.

2. Take a warm shower

A warm shower or bath 1–2 hours before bed can help your body cool down afterward, potentially making it easier to fall asleep.

3. Try a calming drink

Lemon balm tea may support relaxation and sleep. Research suggests it may affect GABA, a neurotransmitter involved in calming the brain.

4. Make your bedroom quieter

If outside sounds keep you awake, try white, pink or brown noise. There isn’t one universally best option, so use whichever you find most relaxing.

5. Give your brain a boring job

Racing thoughts can keep you alert. Try counting by twos, listing random objects or practicing cognitive shuffling by imagining unrelated objects without connecting them into a story.

6. Slow your breathing

Try 4-7-8 breathing: inhale for four counts, hold for seven and slowly exhale for eight. The technique is intended to encourage relaxation.

7. Get morning sunlight

Better sleep starts before nighttime. Morning sunlight helps regulate your circadian rhythm, while dimmer light in the evening helps signal that it’s time to wind down.

If you’re still wide awake after about 30 minutes, experts also recommend getting out of bed and doing something quiet in dim light before trying again.

The smarter take: Don’t make falling asleep a competition. Create the right conditions and let your body do the rest.