I can’t fall asleep
🙄

I can’t fall asleep

Here are some suggestions for those seeking a quick overview of how to fall asleep faster.

Choose your favourite recommendations and try them out with our app to see how well they work. These recommendations aim to reduce stress levels, support the reduction of stress hormones such as adrenaline and cortisol, and may support you in relaxing and unwind.

DO

Relaxing breathing exerciseRelaxing breathing exercise
😌
Relaxing breathing exercise
High impact
Journaling exerciseJournaling exercise
✍️
Journaling exercise
Medium Impact
Short (5 - 15 minutes) evening walkShort (5 - 15 minutes) evening walk
🚶
Short (5 - 15 minutes) evening walk
High impact
Read a relaxing (or boring) book.Read a relaxing (or boring) book.
📖
Read a relaxing (or boring) book.
High impact

AVOID

High-intensity activity 2 hours before sleepHigh-intensity activity 2 hours before sleep
🏋️
High-intensity activity 2 hours before sleep
High Impact
Watching TV in the eveningWatching TV in the evening
📺
Watching TV in the evening
High Impact
Social Media in Bed.Social Media in Bed.
📱
Social Media in Bed.
High Impact
Bright (especially blue) light in the eveningBright (especially blue) light in the evening
💡
Bright (especially blue) light in the evening
High Impact
AlcoholAlcohol
🍷
Alcohol
High Impact
Noisy environment & sleep. Noisy environment & sleep.
🔊
Noisy environment & sleep.
Medium Impact
High body temperatureHigh body temperature
🌡️
High body temperature
Medium Impact

TAKE

Supplements
💊
Supplements
FoodFood
🥑
Food