Sleep Latency
minutes
The elapsed time from getting into bed to the first confirmed sleep, in minutes.
Typical optimal range 5 min - 20 min
Population median 18 min
Key factors
- Screen time and blue light exposure before bed
- Caffeine timing
- Racing thoughts and pre-sleep stress
What affects this metric
- Late-day naps and long naps lengthen time to fall asleep.
- Anxiety and rumination at bedtime are common causes of a long latency.
- Caffeine, nicotine, and evening screen light lengthen time to fall asleep.
- Stress and late intense exercise delay onset.
- Going to bed before your circadian window lengthens latency.
References
Peer-reviewed sources supporting the key factors, contributing factors, and typical optimal range shown above.
- Ohayon M, Wickwire EM, Hirshkowitz M, et al.. National Sleep Foundation's sleep quality recommendations: first report. Sleep Health. 2017;3(1):6–19. doi.org/10.1016/j.sleh.2016.11.006
- Drake C, Roehrs T, Shambroom J, Roth T. Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. Journal of Clinical Sleep Medicine. 2013;9(11):1195–1200. doi.org/10.5664/jcsm.3170
- Duffy JF, Czeisler CA. Effect of light on human circadian physiology. Sleep Medicine Clinics. 2009;4(2):165–177. doi.org/10.1016/j.jsmc.2009.01.004
- Riemann D, Espie CA, Altena E, et al.. The European Insomnia Guideline: an update on the diagnosis and treatment of insomnia 2023. Journal of Sleep Research. 2023;32(6):e14035. doi.org/10.1111/jsr.14035
This guide is general information, not medical advice. Talk to your clinician about your own results.