A lot of people have sleep difficulties every night. This condition is very exhausting and time- wasting procedure. If you have insomnia or you need more than an hour to fall asleep each night, it means that you’re spending a lot of time on that pointless activity every year. A lot of people have sleep difficulties every night. This condition is very exhausting and time- wasting procedure. If you have insomnia or you need more than an hour to fall asleep each night, it means that you’re spending a lot of time on that pointless activity every year.
But, there is a solution for these sleep problems. This is a technique which helps you to train your brain to fall asleep instantly.
Before you try this technique, you should make some changes in your diet habits. To be precise, you should eliminate the following foods and beverages from your diet:
- Caffeinated Tea (white tea, green tea, and decaf tea)
- Chocolate (as well as cacao and cocoa)
- Yerba mate
Coffee disturbs ability to fall asleep. Many people don’t know that just a small cup of coffee in the morning can upset your night sleep. As a result, you will have a problem to fall asleep, you sleep less restfully, you wake up more often throughout the night, and you wake up tired.
Luckily, we have some good news for all coffee lovers. If you simply enjoy your caffeine, you can add it back once you’ve gone through this adaptation training. If you stop drinking coffee, you will be able to fall asleep in less than 30 seconds.
Training Process To Fall Asleep Faster
Falling asleep in less than 30 seconds technique can be achieved through a long-term process of sleep training. But, once you’ve trained yourself, you will fall asleep almost automatically, without any difficulties.
The principle of this method 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 motivations to become more efficient, your brain will stay lazy by default.
The human brain is never passive and works in different modes of consciousness, including Alpha, Beta (waking), theta, and delta phases. While you are in bed waiting for sleep, you’re actually waiting for your brain to switch modes. But, trained subconscious mind is obedient and fast, and when the conscious mind says to sleep, the subconscious activates sleep mode immediately.
But, be careful. You should feel sleepy, because if the subconscious doesn’t agree with the need for sleep, it will still cause sleep problems.
It is fully explained below:
When you feel sleepy during the day, you should take exactly 20 minutes nap, so you can use a timer to set an alarm. Whether you sleep or not, you have 20 minutes total for this activity and not a minute more.
So, just relax and allow yourself to fall asleep. If you just lie there awake for 20 minutes, it is OK, but if you fall asleep, it would be excellent.
After those 20 minutes, get up immediately, not a minute more. This is very important at this stage. If you feel tired and sleepy, don’t go back to bed immediately, but wait for at least 30 minutes and take another nap later.
We recommend you to practice this nap during the day. Anyway, if you are one of those who feels asleep after dinner, you can have the nap right after dinner, but this evening nap must be at least 30 minutes before your normal bedtime.
The second stage
The second stage of this brain training is to wake up at the time every morning. For this purpose, you should use an alarm clock, seven days a week. Once more, when you hear the alarm, you should get up immediately.
It is also very important to adapt the time when you go to bed. This will help you to get enough sleep and to wake up easily in the morning. So if you plan to wake up at 7 o’clock in the morning, you should go to bed at about midnight.
Setting the alarm clock is very important because otherwise it will remain lazy and nothing will be changed.
You should be very careful if you want to succeed in this. So, just follow these rules:
- Wake up immediately after you hear the alarm clock.
- Get out of bed after a certain number of hours no matter what.
- Get up from your nap after a specific amount of time no matter what.
- Consuming coffee and chocolate as stimulants will make you feel tired and sleepy.
Sooner or later your brain will learn that going to sleep faster is really the only solution. Your brain is a very powerful tool and can learn very fast. It means that you need to teach your brain that a certain number of hours in bed at night is all it gets. This way, your brain will understand that if it wants to get enough sleep, it should spend virtually all of that time sleeping.
During this stage, you may often feel tired or sleepy or tired, but it is normal. Just keep limited naps to 20 minutes max, and don’t have 2 naps within an hour of each other.
Teach your brain that a 20-minute nap means exactly 20 minutes. Once you get used to 20-minute naps, you can try napping for 15, 10, or even 5 minutes for each nap.
The period for adapting can take a couple of months. You have trained your brain to fall asleep immediately and to get up immediately. You have also trained it to have a short daily nap.
But, it is very important for you to understand that being strict is the only option if you want to succeed. If you are not strict, your brain will take advantage of it, and you won’t be able to train it.
There are many factors that can impact the results, but the major role has the diet.
You should also change your diet. So, start consuming healthier and lighter natural diet. If you eat unhealthy food, your chances to succeed in changing your sleep habits will be greatly reduced.
Another vitally important thing is regular exercise. Cardio exercises will help you to re-balance hormones and neurotransmitters. They are both involved in regulating sleep cycles.
The duration of the training is relative. Some people will adapt quickly, within a few weeks, while others may take significantly longer.