Fall asleep faster by following daily '5, 10, 20 rule' - and it's so simple

Woman sleeping
-Credit: (Image: Getty Images/iStockphoto)


We should be getting between seven to nine hours shut-eye every night, but one in five people in the UK aren't getting enough sleep, according to Mental Health UK.

There are many things that can cause sleep issues, from lifestyle factors including eating late at night, to life events such as feeling stressed. But another thing which can make an impact is environmental factors, such as screen lights from phones or light from the outside tricking your body into delaying sleep.

But there's one daily habit which can help you fall asleep faster every night, which one expert has called the 'five, 10, 20 rule' - and it's super simple to follow. The hack was recently shared by podcaster Mel Robbins, on an episode called 9 Small Things That Will Make a Surprisingly Big Difference.

READ MORE: Doctor shares 'game-changing' sleep technique that has you snoozing in minutes

Mel, who is a motivational speaker and former lawyer, said the hack would 'absolutely transform your life', and shared it with her TikTok followers. One of the 'small things' Mel spoke about, which she said would "make a huge difference in the quality of sleep and your ability to fall asleep", is something she calls the 'five, 10, 20 rule'.

According to Mel, this rule relates to the research that is being done on the importance of getting light exposure first thing in the morning. According to the NHS, light exposure in the early morning is good for regulating the circadian thythm, which helps us stay awake during the day, and sleepy at night.

"If you get up, and you get outside right away and you get exposure in your eyeballs straight away, it then resets your circadian rhythm," Mel explained. But for many people, they are confused about how long they need to do this for to get any benefit - which is why Mel created the 'five, 10, 20 rule'.

The 56-year-old explained: "All y ou need to remember, is that the research says in order to sleep better at night I have to bank some sunlight first thing in the morning. That's why you're going to think of the five, 10, 20 rule.

"If it's sunny outside you need to be outside for five. If it's cloudy, can you guess how much time you need? Bingo, look how smart you are, 10. And if it's rainy, boom, you got it, 20. Tbat's the five, 10, 20 rule. Sunny = five, cloudy = 10, rainy = 20. That's it."

Many were impressed by her tip, with one person saying: "You never miss," and another added: "I love you! You teach me so much." A third added: "Yes! My doctor told me same thing! Vitamin D therapy."

If it's always dark when you wake up, or if you struggle to get outside first thing in the morning, you can also buy special lamps to do light therapy. Also known as a light box, they come in a variety of designs, including desk lamps. They produce a very bright light, which simulates the sunlight.

Some people who suffer from seasonal affective disorder (SAD), which is sometime sknown as 'winter depression', often find this works. If you think you're struggling with SAD, you should speak to your GP.