Keep the bed sacred. Train your brain to sleep in the bedroom (without having sex), how to fall asleep if your head hits the pillow.
"If you know what your brain expects in the bedroom, you'll fall asleep faster."
Do not watch television in bed, and do not call or check your cell phone. Blue light from an electronic device tells our brain to wake up, not sleep.
Build a home. Train your brain to expect sleep by nurturing the sleep process. Keep the house cool and dark. Science tells us that we sleep well at a cool temperature of about 60 to 67 degrees Fahrenheit (15 to 20 degrees Celsius).
Prepare a routine. Brush your teeth, take a cozy warm bath or shower and then read a book or listen to cool music in the dim light for a while. You can try yoga or light stretching, which will rejuvenate you. You are teaching your brain to shut down.
Go to bed at the same time every day and get up at the same time every day, make it a habit even on weekends or holidays.
Calm your rolling mind. For many, this is the hardest part of falling asleep.
Practicing meditation is a proof-based way to improve your ability to fall asleep.
"Meditation is the act of allowing thoughts to pass without paying attention to them." "This skill, when practiced over time, can translate into our ability to fall asleep when we adopt a meditative mindset."
Keep a "thought list" next to your bed. Another way to calm your mind is to place a pile of notecards next to your bed and use them to record your concerns.
"Start a program to write something on your mind before you go to sleep." "No matter how stressed you are, small, big, put it on one of the notecards. Tell yourself that there is nothing you can do to do these things at night, leave in the morning."
Take a deep breath, a long sigh matched with a mantra like “Let’s give up” or “I’m at peace” can help you calm a busy mind and fall asleep.
Different types of deep breathing techniques are recommended by experts,
Acryl, editor of Content Magazine by the American Institute of Stress, explains, take six deep breaths, making sure you can feel your stomach rise with your hands.
“All you want to use is soft belly breathing,” he said. "To soften your abdomen, let the diaphragm descend, put a little pressure on your abdomen and breathe in that part."
Your breathing leaves the same slow count six. Take a break and start again. Repeat until your body relaxes.
Don't stop dreaming. Maintain these habits and long before your brain will automatically know that pillow is equal to sleep.
Then maybe the dream of falling asleep faster will come true at the end of it all.
Build a home. Train your brain to expect sleep by nurturing the sleep process. Keep the house cool and dark. Science tells us that we sleep well at a cool temperature of about 60 to 67 degrees Fahrenheit (15 to 20 degrees Celsius).
Prepare a routine. Brush your teeth, take a cozy warm bath or shower and then read a book or listen to cool music in the dim light for a while. You can try yoga or light stretching, which will rejuvenate you. You are teaching your brain to shut down.
Go to bed at the same time every day and get up at the same time every day, make it a habit even on weekends or holidays.
Calm your rolling mind. For many, this is the hardest part of falling asleep.
Practicing meditation is a proof-based way to improve your ability to fall asleep.
"Meditation is the act of allowing thoughts to pass without paying attention to them." "This skill, when practiced over time, can translate into our ability to fall asleep when we adopt a meditative mindset."
Keep a "thought list" next to your bed. Another way to calm your mind is to place a pile of notecards next to your bed and use them to record your concerns.
"Start a program to write something on your mind before you go to sleep." "No matter how stressed you are, small, big, put it on one of the notecards. Tell yourself that there is nothing you can do to do these things at night, leave in the morning."
Take a deep breath, a long sigh matched with a mantra like “Let’s give up” or “I’m at peace” can help you calm a busy mind and fall asleep.
Different types of deep breathing techniques are recommended by experts,
Acryl, editor of Content Magazine by the American Institute of Stress, explains, take six deep breaths, making sure you can feel your stomach rise with your hands.
“All you want to use is soft belly breathing,” he said. "To soften your abdomen, let the diaphragm descend, put a little pressure on your abdomen and breathe in that part."
Your breathing leaves the same slow count six. Take a break and start again. Repeat until your body relaxes.
Don't stop dreaming. Maintain these habits and long before your brain will automatically know that pillow is equal to sleep.
Then maybe the dream of falling asleep faster will come true at the end of it all.
if you have any doudts.please let me know