Numerous people face sleep difficulties every single night they go to bed. This is truly a tiring and time- wasting procedure through which they need to go regularly before they finally fall asleep. If you have insomniac tendencies and take more than an hour to fall asleep each night, you’re spending more than nine 40-hour weeks on that pointless activity every year.
Fortunately, there is a solution for these sleep disorders and we will now present it to you. Namely, it is a technique which helps you train your brain to fall asleep almost instantly.
However, before you attempt to improve your sleep habits, you need to make certain changes in your diet habits. In order to have better sleep, you need to eliminate the following common foods and beverages from your diet:
- Caffeinated Tea (green tea, decaf tea and white tea)
- Chocolate (as well as cocoa and cacao)
- yerba mate
Coffee seriously affects your ability to fall asleep and have a good sleep. Even a small cup of coffee in the morning can disrupt your night sleep. You may also sleep less restfully, and you’ll be prone to awaken more often throughout the night. Consequently, you may wake up tired and need extra sleep.
However, we have some good news for coffee lovers as well. If you simply enjoy your caffeine, you can add it back once you’ve gone through this adaptation training. Once you’ve mastered the habit of being able to fall asleep in 30 seconds or less, some caffeine during your day will not disrupt your sleep.
Training Process To Fall Asleep Faster
To fall asleep in less than 30 seconds can be achieved through a long-term process of sleep training. Do not expect to learn some easy trick that you can use right away to make this happen instantly. However, once you’ve trained yourself to this point, the process is effortless, since you will fall asleep almost automatically, without any difficulties.
Nevertheless, you may still find it difficult to relax and fall asleep immediately, especially after a stressful day, but most of the time under normal conditions, you will successfully achieve it in less than half a minute.
The training process may take a long time, sometimes months or even years, but it’s not at all difficult, and it needn’t take a serious time commitment. In fact, the training will most likely save you a significant amount of time. The only challenging part is maintaining consistency long enough to get results.
First consider that it’s possible for you to fall asleep faster, for instance, remember all those night when you were too tired to watch a film and fell asleep on the couch, or when you drifted off while reading. This is important since thus you can consider the possibility that your brain already knows how to fall asleep quickly, and if you create the right conditions, then you’re capable of doing this again. You just need to train your brain to do this more consistently.
This indicates that you aren’t falling asleep faster simply because you haven’t trained your brain to do so.
The essence of this approach is to urge your brain to drop all other activity and immediately transition into sleep when you desire to do so.. If there are few consequences for a lazy approach to falling asleep, then your brain will continue to be lazy and inefficient in this area. Without incentives to become more efficient, your brain will remain naturally lazy by default.
Our brain is never passive, even during deep sleep, and it operates in different modes of consciousness, including beta (waking), alpha, theta, and delta phases. When you lie in bed waiting for sleep, you’re waiting for your brain to switch modes. So, we usually dwell on other thoughts, lie and wait to fall asleep, while our untrained brain takes its sweet time making the necessary state change.
In fact, your subconscious may continue to bubble up thoughts and ideas to occupy your conscious mind, distracting you with mental clutter instead of letting you relax and slide into sleep. Even if your conscious mind needs to go to sleep, it is in fact your subconscious which determines when you fall asleep. So, if your subconscious mind does not hurry to fall asleep, your conscious mind will need much time to force it.
On the other hand, trained subconscious mind is obedient and fast, and when the conscious mind says to sleep, the subconscious activates sleep mode immediately. However, you must note that this will only happen if you’re feeling at least partially sleepy, because if the subconscious doesn’t agree with the need for sleep, it will still cause sleep difficulties.
The process to train your brain to transition immediately and without delay after your need for sleep appears involves using short, timed naps.
It is fully explained below:
When you feel drowsy at some point during the day, you should allow yourself to take a 20-minute nap. But exactly 20 minutes total, so it would be good to use a timer to set an alarm.
Begin the timer as soon as you lie down for your nap. Whether you sleep or not, and regardless of how long it takes you to fall asleep, you have 20 minutes total for this activity… not a minute more.
Now, you need to relax and allow yourself to fall asleep as you normally would. This practice has no special aim, so you should not force yourself, for all results are acceptable: If you just lie there awake for 20 minutes, good. If you fall asleep, it would be great. And if you sleep for some fraction of the time, that’s good as well.
After those 20 minutes, without lingering, you must get up immediately. No lingering, not a minute more. It is this part which is essential in this stage. If you’re tempted to continue napping after the alarm goes off, then put the alarm across the room so you have to get up to turn it off. It is a rule, so no matter what, get up immediately. In case you feel tired and sleepy, do not let yourself go back to sleep immediately, wait for at least an hour and take another nap later.
We believe the best time for this nap practice is during the day, but you can also do it in the evening. You may have your evening nap right after dinner, for people usually feel a little sleepy then. But this evening nap must be at least an hour before your normal bedtime.
The ideal practice is one nap a day, but you can do them at least a few times a week if you can.
The second stage of this brain training is to always wake up with an alarm in the morning. Set your alarm for a fixed time every day, seven days a week. Once more, when your alarm goes off each morning, get up immediately. It can be of great use if you read some articles with effective tips on how to succeed in waking up early.
We recommend you some that have helped thousands of people improve their sleep habits: read How to Become an Early Riser,How to Become an Early Riser – Part II, and How to Get Up Right Away When Your Alarm Goes Off.
Normally, now you need to adapt the time when you go to bed, in order to get enough sleep and to wakeup when the alarm clock rings. So if you feel you need a good 7 hours of sleep each night to feel rested, and you plan to get up at 6am every morning, then get yourself into bed and ready to sleep at about 11pm.
The message you’re sending to your brain is that the time you have to sleep is limited. If you take 30 minutes to fall asleep, then you’re getting less sleep than you need, and this is a disincentive to continuing that wasteful habit.
If you haven’t set the time on the alarm clock, and allow your brain to think that it can make you fall asleep when it decides, for it will sleep until it needs in the morning, it will remain lazy and nothing will be changed.
Moreover, if you awaken with an alarm but go to bed earlier than necessary to compensate for the time it takes you to fall asleep, your still tell your brain that it’s fine to waste time transitioning to sleep because there’s still enough extra time to get the rest it needs.
But, if you follow these rules, you are sending a different message. You are telling it that regardless of the hours slept, your alarm clock will wake you up. You are going to get out of bed after a certain number of hours no matter what. You’re going to get up from your nap after a specific amount of time no matter what. So if your brain wants to sleep, it had better learn to go to sleep quickly and use the maximum time for sleep. If it wastes time falling asleep, then it misses out on that extra sleep.
If coffee and chocolate are not an option to serve as stimulants to keep the brain going when necessary, it will soon learn that taking too long to fall asleep equals not getting enough sleep, which means going through the day tired and sleepy.
Instead of continuing to give your brain the message that oversleeping is okay or that stimulants are available, begin to condition it to understand that sleep time is a limited resource.
Sooner or later your brain will determine that going to sleep faster is indeed the only solution, and it will adapt by transitioning into sleep much more quickly, in order to provide the rest it needs.
Your brain is powerful tool and can quickly learn to optimize its use of this limited resource just as it has learned to optimize the use of oxygen and sugar. This simply means that you need to teach your brain that X number of hours in bed at night is all it gets, and so if it wants to get enough sleep, it had better spend virtually all of that time sleeping.
During the adaptation stage, you may often feel sleepy or tired, as a result of limiting your sleep time at night, but it is normal. You can take your daily naps, but the rules remain: keep them limited to 20 minutes max, and don’t have two naps within an hour of each other.
Whenever you get up, stay up for at least an hour. Teach your brain that a 20-minute nap means 20 minutes of total time lying down. If your brain wants to ruminate during part of that time, it always means less sleep.
Once you get used to 20-minute naps, you can also try napping for shorter intervals, for example 15, 10, or even 5 minutes for each nap, and you will find them surprisingly refreshing, in fact.
After you have trained your brain to save the time and use it for sleep only, you can gradually incorporate some old habits, and the training habits will remain. As soon as your brain has adapted to it, you can ditch the alarm, and wake up whenever you want. If you desire, you can also bring caffeine back in your diet.
However, for best results, it is recommended that you are strict about this training for a period of at least a couple months. During that time, take naps regularly and use an alarm to get up at a consistent time every single day.
However, it is of vital importance for you to understand that being strict is the only option to succeed in this. If you have your own doubts, you brain will take advantage of it, and you won’t be able to train it.
There are many factors that can influence the results, but the major role has the diet.
You can significantly ease the adaptation to any sort of sleep changes by incorporating a a lighter, healthier, and more natural diet. If you eat a heavily processed diet, your chances to succeed in changing your sleep habits will be greatly reduced.
Furthermore, regular exercise will be of great benefit as well. Cardio exercises in particular help to re-balance hormones and neurotransmitters, many of which are involved in regulating sleep cycles.
The duration of the training until one reaches the aim is relative, for we are all different and we need different time periods to adapton the routine, it depends on the particular brain. Some will adapt fairly quickly, within a few weeks, while others may take significantly longer.