Even after an exhausting day of work, many have trouble falling asleep at night. Some may spend more than an hour in bed counting sheep when others wake up several times a night. These episodes of sleep disorders don’t help to be fit the next day. Learn how to train your brain to fall asleep faster!
Sleep is very important. This is a time of rest and recuperation for the body to recharge its batteries and be ready to face the day.
However, some people may have difficulty falling asleep, which can impact the quality of their sleep, but also their concentration and hence productivity.
Simple technique to fall asleep quickly
The first thing that experts recommend to succeed this technique is to avoid consuming stimulants at least two weeks before starting. Thus, coffee, tea and other stimulating drinks should be eliminated from your diet.
It is important to note that this technique involves a long-term training process. You need time to master this technique and successfully fall asleep quickly.
How it works?
The human brain needs a specific training to fall asleep faster.
The most important point to be successful in this method is to teach the brain to leave everything aside and focus on sleep, when desired. Recall that the brain remains active even during sleep! When we try to fall asleep, we are actually waiting for it to go into sleep mode. And when the brain is not well trained, it takes more time.
This technique will let you fall asleep quickly, causing your brain to go into sleep mode at the right time.
How to proceed?
Take short naps during the day!
If you feel tired during the day, take a 20 minute nap. You can use your phone alarm to wake you in time. Note that you have only 20 minutes, no matter if you manage to sleep or not. Relax and try to sleep.
Some people will get there, some not, and this is quite normal. But the most important is to get up when the alarm sounds.
People who managed to fall asleep may be tempted to sleep a bit more, but this is not recommended. To avoid this situation, try to put the alarm in another room or ask someone to wake you up.
You can take a nap at any time of the day, as long as you do not exceed 20 minutes of sleep. Try to do this every day if you can, and you’ll notice that over time, when you hear the sound of the alarm it will become easier for you to wake up. And it is at that point you need to shorten your naps even more, going from 20 to 15 minutes and 10 minutes.
Another tip to successfully fall asleep easily, is having wakeup schedules and specific sleep time. Try setting your alarm for the same time each day. If you wake up early, you will naturally go to bed early, to get enough sleep.
You can also calculate the hours of sleep. This can be of great help because it is a way to tell the brain that it has limited sleep time. Whether for a nap or a long night’s sleep, your brain is aware that you have to wake up at a specific time. So it must adapt and make the most hours of sleep in order to rest.
In short, you need to teach your brain that sleep is limited. And the best way to do this is not to oversleep. Over time, your brain will be leaded to optimize the physiological resources. When it knows that sleep is a limited resource, it will adapt and try to get the maximum.
Know that this process is not easy; it requires determination and a strong will. Some people will train the brain quickly, while others will spend months or even years. It depends on each person’s lifestyle!
Thus, to successfully master this technique, it is important to have a healthy lifestyle. Consider doing physical activities and be sure to have a healthy balanced diet. Above all, avoid eating heavy meals before sleeping.