Struggling to fall asleep quickly? You’re not alone. About 30% of adults report difficulty either falling asleep or staying asleep. Inability to sleep through the night causes people to experience a poor day ahead with less energy, poor concentration and a bad mood. A great day starts with the best night of sleep. 

People can achieve faster sleep through proper routines and nutritional choices. In this article, we’ll cover:

• Why it’s sometimes so hard to fall asleep
• Six evidence-based methods exist to assist your body and mind before bed. 
• Nutrients that support relaxation and sleep quality 
• How Sleep Staxx was designed as a non-melatonin alternative
• Quick FAQs about sleep timing and supplements

Why Falling Asleep Can Be So Hard

The average healthy adult takes about 10–20 minutes to fall asleep once they’re in bed. If it regularly takes longer, there are usually a few common reasons:

• 🧠 Your nervous system stays in a state of constant alertness because your racing thoughts stop it from entering rest mode. 
• 📱 Mobile device screens delay melatonin production in the body because they emit blue light. 
• ☕ The body retains caffeine and alcohol for extended periods which leads to disrupted sleep patterns. The body maintains caffeine activity for several hours while alcohol disrupts the typical sleep cycle progression. 
• ⏰ Your body clock becomes out of sync when you go to bed at 11 pm one night but then sleep at 1 am the following night. 
• 💡 The environment creates sleep disruptions through excessive noise and improper lighting and temperatures that are slightly too high. 

Identifying which of these factors affect you is step one. The next step requires you to establish routines which will guide your body toward restful states. 

6 Evidence-Informed Wind-Down Strategies

1. Stick to a Consistent Bedtime

Your body maintains an internal clock system known as the circadian rhythm which requires regular patterns to function properly. Establish a consistent sleep schedule by selecting a 30-minute window for both bedtime and wake-up time which needs to remain unchanged between weekdays and weekends. Research shows that consistency emerges as the primary element which affects sleep quality according to scientific findings.

2. Turn off all lights one hour before your bedtime

The body puts off melatonin production when it encounters bright cool-toned light during evening hours. The use of lamps with warm bulbs or dimmers creates a signal to your brain that night has arrived. The process of turning off overhead lights tells the body it’s time to get to bed.

3. Put the Phone Away

The act of scrolling activates your brain while exposing your eyes to blue light. Consider leaving your phone in another room and using a traditional alarm clock. Apps and “night shift” filters offer some help but screen-free time stands as the most successful method for this issue.

4. Add Light Movement or Breathing

The nervous system can find relaxation through gentle stretching, restorative yoga, and deep breathing exercises that last between 5 to 10 minutes to lower cortisol hormone levels. Research shows that practicing mindful breathing techniques enables people to fall asleep more quickly by shortening their sleep latency period.

5. Avoid Stimulants Late in the Day

Caffeine stays in the body for about 5 hours before it is completely eliminated. The caffeine from a 4 p.m. coffee remains in your body until 9 p.m. The sleep-inducing effects of alcohol do not translate to better sleep quality because it decreases both REM and deep sleep stages. Stop consuming caffeine after 2 p.m. and don't drink alcohol during the three hours leading up to their bedtime.

6. Clear Your Head

Daily "brain dump" activities help people who experience racing thoughts to find relief. Write down to-do lists or nagging ideas on paper. Your mind will relax knowing you won’t forget them tomorrow.

Nutrients That Support Relaxation & Sleep

Lifestyle changes help, but nutrition can also help the relaxation pathways. Scientific research has extensively studied these nutrients because they serve as essential components for nervous system operation and sleep-wake cycle regulation.

Magnesium Glycinate

Magnesium serves as an essential component which helps regulate the nervous system. The condition leads to problems with the body's natural sleep-wake cycle and results in inadequate rest. Glycinate stands as a highly absorbable and gentle form of the supplement which people commonly take for relaxation and sleep enhancement. Learn more from the NIH magnesium fact sheet.

L-Theanine

L-theanine occurs naturally in green tea and produces alpha brain wave activity which creates a state of calm alertness. Taken before bed, it may help support restful sleep and relaxation while keeping you clear-headed the next day.

Apigenin (Chamomile)

Chamomile tea has been used as a pre-sleep practice by people for generations. Apigenin functions as the main antioxidant which connects to brain receptors to create a sedative effect that leads to better sleep quality.

Inositol

Inositol functions as a dual pathway modulator which affects serotonin, dopamine systems, and controls typical sleep-wake cycles. Studies show that Inositol enables people to fall asleep and stay asleep throughout the entire night.

Why Sleep Staxx Takes This Approach

Most sleep supplements rely on high-dose melatonin. People who use melatonin to change their sleep schedule tend to feel tired in the morning.

Sleep Staxx was built differently:

• Multi-ingredient packet → research-aligned doses of four nutrients that support both falling asleep and staying asleep.
• No added sugar or fillers → unlike gummies or drink mixes, every capsule in the packet is dedicated to active ingredients. Not to mention, they’re typically poorly dosed.
• Non-habit forming → supports your body’s natural processes rather than overriding them with one hormone.

The combination of magnesium glycinate, L-theanine, apigenin, and inositol in Sleep Staxx creates a formula which promotes deep restful sleep while avoiding the melatonin-related “hangover.”

Tonight’s Checklist: Fall Asleep Faster

✅ Turn off your phone for thirty minutes before you go to sleep.
✅ Dim the lights and lower room temperature.
✅ Practice light stretching or breathing for a few minutes.
✅ Write down every task you need to do for the following day.
✅ Take your Sleep STAXX packet with a glass of water.

FAQs About Falling Asleep

How long should it take to fall asleep?
Most adults fall asleep in 10–20 minutes. If your sleep time regularly exceeds this, it may indicate stress, stimulants too late in the day, or other sleep challenges.

Is magnesium safe to take daily?
The National Institutes of Health recommends that adults consume 400–420 mg of magnesium per day. Magnesium glycinate is considered safe for most healthy adults at 100–400 mg daily. Always check with your healthcare provider before starting supplements.

Does melatonin work for everyone?
Melatonin can help regulate circadian rhythm, especially for jet lag, but it does not address relaxation needs. It can also cause grogginess in some people—a common issue known as the “melatonin hangover".

What’s the best bedtime routine?
Consistency is key. Follow the same procedure every night—dim lights, relax, take supplements, and write in a journal. Over time, your body will associate the routine with sleep.

The Takeaway

The ability to fall asleep quickly depends on three essential factors: proper environment, consistent routines, and sufficient nutrients for natural relaxation.

👉 Check out Sleep STAXX to see how we combined magnesium glycinate, L-theanine, apigenin, and inositol into a single easy-to-use packet for your best sleep ever.

Disclaimer: This article is for informational purposes only. The information provided does not serve as medical diagnosis or treatment for any health condition. Always consult with a qualified healthcare professional before starting any new supplement or routine.