The 15-Minute Rule That Can Improve Your Sleep Tonight
Do you know what will bore you to sleep? Me writing a lengthy article about how important sleep is for your health and performance.
It’s as obvious as advice like “eat well” and “exercise more.”
We all know it. The hard part is the implementation. And sometimes, getting extra sleep just isn’t realistic.
So instead of bombarding you with generic sleep advice, here’s a simple tip I share with my daughter when she tells me she’s not tired:
“Just go lay there.”
That’s it.
But let me explain what I mean.
Sleep Latency: What’s Normal?
The time it takes you to fall asleep is called sleep latency.
For adults, normal sleep latency is 10–20 minutes, with the average being about 11–12 minutes.
That means it’s completely normal to lie in bed for 10 minutes with your thoughts before drifting off.
The issue? Most of us dread that silence.
We expect to hit the pillow and immediately fall asleep. But falling asleep in under 5 minutes can actually indicate sleep deprivation or excessive fatigue.
In other words, instant knockout is more likely a red flag rather than a badge of honor. .
The “Monkey Mind” Problem
Instead of lying there peacefully for 10–15 minutes, our restless brain kicks in and says:
“You’re not tired yet.”
So we:
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Grab a book
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Flip on the TV
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Or worse… scroll our phones
There’s solid evidence that blue light from screens can suppress melatonin production, though the magnitude of its real-world impact is still debated. The content stimulation (doomscrolling, emotionally engaging media) likely plays as large a role as blue light itself.
But here’s what’s undeniable: stimulation feeds the restless brain.
Even if blue light weren’t an issue, we often get trapped in a loop of avoiding stillness by chasing entertainment.
A Simple Rule: Give It 15 Minutes
Instead of convincing yourself you’re not sleepy, lie there for 15 minutes.
That’s it.
If your mind races, try one of these options:
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A calm podcast
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An audiobook
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A meditation app like Headspace or Waking Up
The goal isn’t stimulation....it’s gentle downshifting.
If sleep still doesn’t come after 15–20 minutes, then it may be worth evaluating:
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Late-day caffeine
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Evening training intensity
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Screen exposure before bed
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Overall sleep debt
And if sleep becomes a chronic issue, it’s worth consulting a qualified professional.
One Final Caveat
Newborns are a completely different situation.
I’ve got no solution there.
