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Fall Asleep Faster

A Four Week Program to Faster Sleep

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Updated December 31, 2008

Man Sleeping

Man Sleeping

Photo: Stockbyte / Getty Images
This is a four-week program to help you fall asleep faster. Sleep is essential to good health and too many of us (myself included) lose hours of sleep each week from lying in bed aware, trying to sleep. This four-week program will teach you the skills you need to sleep faster and better. Give each week a good try. If your sleep doesn't improve, you may have a sleep disorder and should consider seeing a sleep doctor. You can sign up for a free e-course that will send brief daily reminders to your inbox to keep you on track or just read the program information on your own.

Who It’s For: If you do not fall asleep within 15 minutes of your head hitting the pillow, you are losing valuable sleep time on a daily basis. The average person needs between seven and nine hours of sleep each night. While some people may be in bed for that long each night, many are not sleeping the whole time. If you can train your body to fall asleep fast, then you could gain 30 to 60 minutes of sleep or more each night. It all starts with changing some habits and developing some new skills.

What You’ll Do: In order to fall asleep fast, you need to retrain your body. For four weeks, you’ll break habits that are bad for sleep and develop new skills to help you to fall asleep fast. Some of the habits to change include not reading and watching TV in bed, altering your behaviors in the hour leading up to sleep and working on evening eating habits. Some skills you will develop include relaxation, not languishing in bed and exposing yourself to more daylight. Specifically, you’ll work on the following skills, one each week:

Results to Expect: After four weeks of consciously improving your sleep behaviors, you should be able to fall asleep within minutes. This will add hours of extra sleep each week without changing your daily schedule. You’ll feel more energized, be healthier and be better able to avoid illnesses and health conditions.

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