Do you have trouble falling asleep? Do you keep waking up? Do you still feel tired in the morning? Are you grumpy all the time? Feeling sleepy at work? This slideshare shows you a few simple ways to sleep better...

1. Fall Asleep in 60
SecondsS W E A T T H E S M A L L S T U F F
A P r e s e n t a t i o n b y C h a s N e w p o r t
F A L L A S L E E P I N 6 0 S E C O N D S . C O M

2. Setting the Scene
Consider Bed Comfort
Pillow
Mattress

3. Temperature
Body temperature
drops when you sleep
Room temperature should
be between:
15.5 ℃ (60 ℉) - 19 ℃ (67 ℉)

4. LightSignificant Factors
Quality: avoid blue spectrum light;
use warm lighting (red, orange)
Quantity: keep room dark;
fit blackout curtains
Timing: use digital clock
lamp to emulate sunset
and sunrise

5. Sound
Noise Pollution =
random or rhythmic noises
Block it out: Use earplugs
Mask it: Listen to talk radio
Play relaxing music
Use white or pink noise
Nature sounds

6. Setting the Mood
Develop a bedtime ritual
Be consistent about time
Use the room only for sleeping

7. Activities to Avoid
Don't work at bedtime
Don't play stimulating games
Do something restful and relaxing
Read a book
Perform a
repetitive task
ZZ
Z

8. Food & Drink
Avoid carbs and spicy food
Avoid tea, coffee and energy drinks
The "Night Cap" is not relaxing - it
disturbs your sleep
Do not smoke or vape
nicotine at bedtime!

9. Fall Asleep in 60
Seconds
No drugs
No gadgets; No therapy
Learn how you sleep
... & why sometimes you can't
Anchor a relaxation state
Develop a sleep palace
F A L L A S L E E P I N 6 0 S E C O N D S . C O M
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