How do I fall asleep fast when my brain won't shut off?

Concerns & risks

You were trying to fall asleep at a reasonable hour, but the second your head hit the pillow, your brain started replaying every awkward thing you said in 2014 and every task due tomorrow.

Tossing for hours makes the bed feel like a stress zone.

Causes & evidence

Racing thoughts are a common part of insomnia. Habits help. See sleep basics.

What to do

1. Write tomorrow's to-do list before bed to 'park' thoughts.
2. Dim lights and screens an hour before bed.
3. Try slow breathing: inhale 4, exhale 6.
4. If awake 20 minutes, get up and do something calm, then return.

Common mistakes: Common mistakes: lying in bed for hours trying to force sleep, which can teach your brain that bed equals frustration. If you can't sleep after a while, get up, do something calm in dim light and return when sleepy. Scrolling your phone in bed keeps your brain alert, so park it away from the bed. Writing tomorrow's to-do list before bed can empty your head. Keep a consistent wake time, even on weekends, and avoid caffeine late in the day. If sleeplessness lasts weeks or affects your days, talk to a healthcare provider.

Speed Man tip: Keep the same wake time every day, even after a bad night.

Wrap-up: Park thoughts on paper. Dim lights and slow breathing. Get up if you can't sleep.