Something you should try.
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:
- Coffee
- Cola
- 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:
First stage
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.
Second stage
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.
Third stage
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.
Thanks for taking the time to read this article. If you found this information helpful, please share it with your friends and family. Your support in our endeavor of sharing free information would be much appreciated.
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Source:
www.fhfn.org
By
Healthy Food House
