The document provides 15 tips for falling asleep fast. Some key tips include establishing a sleep routine by going to bed and waking up at the same time each day, exercising daily, keeping a dark, cool, and comfortable sleeping environment, avoiding screens, caffeine, food, and alcohol before bed, using the bedroom only for sleep and sex, and practicing relaxation techniques like deep breathing, yoga, and acupuncture. Downloadable sleep apps and audio programs are also recommended to help quiet the mind and promote better sleep.

1. 15 Tips for
Falling Asleep Fast

2. Keep a sleep routine
1
• Go to bed and wake up at the same time everyday

3. Exercise
2
• Decreases time taken to fall asleep
• Improves sleep quality
• Increases duration of sleep

4. Staying Relaxed
3
• Do simple breathing exercises
• A little meditation helps
• Make sure to do some daily physical activity

5. Sleeping Environment
4
• The darker your room is the better
• Listen to various sleep music or no music at all if you prefer
• The optimal room temp for sleep 60–67℉

6. Comfort
5
• Use comfortable bedding
• Wear loose clothing or no clothes at all

7. Turn off electronic devices
6
• Screens prevent the release of our natural melatonin, the
chemical that signals to our body that it is time for sleep.
• If you must then use software such as f.lux or night mode
available on most smartphones

8. Don’t eat close to bedtime
7
• If possible, eat at least three hours before sleep
• Avoid dense proteins and fats that are harder to digest

9. Stop caffeine 6hrs prior
8
• Caffeine stays in the system a long time. The earlier in the day
you drink the more time it will have to wear off.
• Try to consume no more than 2 cups of caffeine a day

10. Avoid alcohol before bed
9
• Although allowing you to fall asleep easier it disrupts the later
stages of sleep
• Allow few hours between drinking and sleep allowing your
body to metabolize your drinks

11. Bedroom for sleep & sex
10
• Using your bedroom for sleep and sex only will condition your
brain to fall asleep when you jump in bed
• Avoid texting, eating, working or watching movies in bed

12. Stop looking at clocks
11
• Place clocks so you can’t see them at night
• Watching a clock increases anxiety that you haven’t fallen
asleep yet which in turn makes it harder to fall asleep

13. Yoga
12
• Reduces stress
• Improves sleep quality and immune system response
• Try various poses to see which work best for you

14. Deep breathing
13
• Calms the entire body
• Try 4-7-8 breath technique by Dr. Weil

15. Acupuncture
14
• A 3000 year old practice improves body’s functions and
promotes natural self-healing
• Modern Reflexology provides a list of some of the most
effective acupressure points for insomnia.

16. Try Pzizz
15
• Psychoacoustics (Sleep optimized mix of music, voiceover, and
sound effects)
• Quickly quiets your mind, puts you to sleep, keeps you asleep,
and wakes you up feeling refreshed.
• Available for iOS and Android. Pzizz.com