How to Fall Asleep Fast: What Helps and What Doesn't

The most reliable way to fall asleep faster is to remove what keeps you awake: late caffeine or alcohol, a busy mind and a body that is not comfortable. No trick works within seconds for everyone, and we won't promise one.

Key takeaways

• Falling asleep is mostly about timing, wind-down and environment. A fixed wake-up time does more than any single technique.
• Physical discomfort, including a neck held at the wrong angle, can keep you from settling. Pillow fit is one piece of this, not a cure for insomnia.
• If you struggle to fall asleep most nights for several weeks, talk to your own physician.

What actually helps you fall asleep faster?

1. Keep a fixed wake-up time. It anchors your body clock, so sleepiness arrives at a predictable hour.
2. Wind down for a while before bed. Dim the lights, put the phone away and do something quiet. Your mind needs a ramp, not a switch.
3. Make the room cool, dark and quiet. A warm, bright bedroom works against you.
4. Check your last drink. Both caffeine and alcohol change how you fall asleep and how you stay asleep. See caffeine and sleep: how late is too late and what a nightcap changes.
5. Get up if you are wide awake. Lying in bed frustrated teaches your brain that bed means alertness. Do something calm in dim light and return when you feel sleepy.

More everyday habits are on our tips for a better sleep page.

Can your pillow affect how fast you fall asleep?

Possibly, through comfort. If your head sits too high or too low, the neck tilts, and you may keep shifting instead of settling. Many people also feel that mismatch as neck tension or morning stiffness. Signs of a wrong height are covered in how to tell if your pillow is the wrong height.

We are not aware of research showing that a fitted pillow shortens the time it takes to fall asleep, so we don't claim it. A pillow will not fix anxiety, caffeine or an irregular schedule. Sleep and neck or back pain can also feed each other, as we describe in does poor sleep make neck and back pain worse.

How does Pillowise approach pillow fit?

A pillow should fit the body, like a shoe size. We use three measurements (shoulder width, neck circumference and neck height) plus the position you fall asleep in and your mattress firmness. The Pillowise algorithm then picks one of 7 sizes. If you have a pillow fitted, give it 7 to 10 days to adjust. Our 30-day comfort guarantee lets you exchange it for another size or return it for a refund.

Find a provider near you

Pillowise is sold only through chiropractors, physical therapists and licensed massage therapists. The measurement is free at every provider. Find a provider near you and book your measurement.

Are you a chiropractor, PT or LMT? See Pillowise for providers.

Thijs van der Hilst, physiotherapist
Co-founder of Pillowise