If you spend 15 minutes until falling asleep every night, that’s 91 hours per year that you lose. That’s about more than two 40-hour weekends in bed, just trying to fall asleep! In you have insomniac tendencies or spend more than an hour trying to fall asleep it’s an insane amount of wasted time on pointless activity!
Continue reading this article if you want help. We’ll help you train your brain to go asleep fast!
Note: remove caffeine from your diet!
Removing caffeine from the diet is strongly recommended at least 2 weeks before you try this method. Coffee, caffeinated tea, cola, chocolate (including cocoa), and yerba mate should also be excluded.
Even a small cup of coffee can disturb the ability to sleep at night or sleep restlessly, making you feel tired when you wake up.
The good news is that you can add caffeine once you’re through this. When you’ve mastered the ability to fall asleep in 30 seconds, even coffee won’t disrupt it.
Train your brain to fall asleep faster
A decade ago, I fell asleep in 15-30 minutes. Sometimes it was over an hour. Today, with this technique, I fall asleep in max. 30 seconds. Usually, it takes me just 1.
If a day has been stressful, it may take me a little longer. But under normal conditions, 30 seconds is more than enough time for me to fall asleep.
I reached this point through a long-term process of brain training. So don’t think it will come instantly. When you’re done, the process will become effortless. It will be no more difficult than blinking.
Understanding the training process
The process can take months or years, depending on how far are you willing to go. It’s not difficult, it won’t take too much time – the only challenge is maintaining consistency long enough for results.
Have you ever been very tired and fall asleep fast? Have you ever drifted off watching a movie? Or go to sleep under 2 minutes after lying down? If you’ve done it before, you can do it again. If you create the right conditions for the brain, you can do it.
Your brain is not trained to fall asleep faster. You can reach that point through this process. It’s similar to physical exercise – you can do splits, but you need to train them – if you don’t, you can’t do it.
If you want to fall asleep faster, you must make your brain drop other activity and go to sleep when you desire. That’s the essence of this process. The brain is active even when sleeping, in different modes of consciousness – beta (waking), alpha, theta and delta phases. When you’re lying and waiting to go asleep, you’re waiting for a transition to another mode. An untrained brain may take time for this, so you’re going to just lay down, tossing and turning, burden yourself with other thoughts until it’s ready to change its state. The brain will remain lazy if you don’t give it incentives.
Your conscious mind may want to go to sleep, but it’s not in charge – the unconscious is. If it’s not in a hurry to sleep the conscious mind will have a hard time to make it. In fact, the subconscious will continue putting up distracting ideas and thoughts instead of letting you relax and sleep.
A trained subconscious mind is obedient – when the conscious says go to sleep it does so. But this only works if you’re tired or sleepy.
The process I’ll share will help you go to sleep faster, by teaching the brain to transition in the right mode without delay. It includes short naps, and here’s how it works:
When you sometimes feel drowsy during a day, give yourself a 20 minute nap. Use a timer or an alarm. Begin the timer when you lay down. You have just 20 minutes for this activity – whether you sleep or not! Don’t force it, just relax and try to sleep. If you fall asleep – great. If you just lie for 20 minutes – also great. If you sleep for a period of that time, great too.
But at the end of the alarm, you must get up. This is the crucial part! If you’re often tempted to turn off the alarm and continue with the nap, put it across the room so you get up. Or have someone wake you up by force. If you’re still tired, wait an hour and take a nap again – just get up after these 20 minutes!
These naps are best taken during the day, but you can take them at night if you want to. Maybe the best time is right after dinner, or an hour before bedtime.
You don’t have to take the naps every day, but consider doing them often. One nap a day should be enough for start.
The next part is about waking up with the same alarm every morning. Set the alarm on a fixed time for every day, 7 days a week. When the alarm goes off, get up immediately. If you need help with this, 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. These articles have helped lots of people.
Next, you need to go to bed at night in a time which will require you to sleep enough and not feel tired when you wake up. Let’s say you need a 7 hour sleep, and you plan to get up at 5 am – go to bed in 10 pm. If you need 30 minutes to go to sleep, you sleep less than your desired time.
This way you send a message to your brain that you have limited sleeping time. You are going to get up in the morning or after a nap no matter what. So if your brain wants to sleep, it must adjust itself to go to sleep fast and use maximum time for sleep. If it wastes time it sleeps less, and it cannot recover the lost time laying on the bed without a purpose.
When you go to bed and wake up whenever, you reward the brain for laziness. If you spend half an hour to go to sleep the brain knows it can sleep later. If you go to sleep earlier and wake up with an alarm, you essentially tell your brain it’s ok to waste time transitioning modes because there’s extra time to get the rest it needs.
Coffee or chocolate are also obstacles, because the brain relies on a stimulant to keep it going when it needs too. If you remove it from your daily diet, the brain quickly learns. By removing them and the extra snooze time, the brain learns that it’s only option is to go to sleep fast or it won’t get enough rest.
You need to teach your brain that sleeping is a limited resource instead of oversleeping and telling it is ok. Through evolution, the brain became good at optimizing physiological resources; if it learns that sleep is a limited resource, it will optimize its use just as it has with sugar and oxygen.
If you feel sleepy during the day, take the aforementioned naps, even multiple naps a day if you need to. But limit them to 20 minutes max, and go for at least 30 minutes before naps.
Once you master the 20 minute naps, you can try to take shorter ones. Gradually reduce the time, 15, 10 then 5 minute naps. Although short, they are especially refreshing.
Teach the brain that 20 minutes naps are 20 minutes of total time lying down. If it wastes that time, that’s’ less time for rest.
You can also teach your brain that an X time of hours sleeping is all it gets, so it’s better to get it all at night without wasting time.
Once you’ve adapted to this process, you can stop the process, ditch the timer and wake up whenever you want. In time you’ll see the results. You can even add the caffeine back in your diet, but do so after a couple of months. Take naps daily, and use an alarm for getting up at a specific time in the morning.
If the process is strict for you, you’ll fail. If you give the brain an easy way out, it will not adapt.
Every person is different so the adaptation period varies. It may take weeks or months or even years. Many factors influence the results, but one of the main ones is the diet. A lighter diet through the process will make adaptation easier.
Regular exercise also helps. Cardio helps to re-balance hormones and neurotransmitters, which are involved in the sleep cycles.
If you eat a heavy diet and don’t exercise, you have smaller chances to success.
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