10 incredible ways to train your brain to sleep better.
By: Karunwi Writer Extraordinaire
Tags: Sleep, Sleep Problems, Sleeping, Sleep Disorders, Sleep Deprivation

As peaceful as sleep sounds, for some people, going to bed can be the preview to a nightmare.

As soon as it’s time to sleep, your brain starts its own race of thoughts. Each thought sprinting faster than the first.

It’s almost like a constant car race. As soon as one thought takes off, there’s one more bad thought charging in behind.

Your brain starts turning those unending thoughts into a habit. You notice you don’t get enough sleep, and the next night — The vicious cycle starts over.

Unfortunately, there’s no snooze button you can push to shut down your brain at bedtime. Luckily, there’s a bypass. You can train your brain to allow you to sleep better and deeper.

Years ago, it might have taken me hours to fall asleep. If my brain was feeling generous, I could be sleeping in 15–30 minutes. Today, I fall asleep in a minute or less.

Contrary to popular belief, the inability to fall asleep is a habit your brain learns. The good news is, it’s a habit that can be unlearned.

Why aren’t you falling asleep?

You may have channeled your mind to prevent you from getting your quality sleep. The idea is programmed in your subconscious. So, no matter how hard you try and fall asleep, you’re fighting a losing battle — your brain isn’t in charge.

If your mind isn’t ready to sleep, you’ll find it almost impossible to fall asleep.

There are specific techniques you can use to train your brain to sleep better and to fall asleep faster. While most of these methods have worked for countless people suffering from insomnia, it ultimately depends on how well you can train your brain.

The brain is one of the most intricate organs of the human body. How you picture sleep, and the priority you give it goes a long way in determining how well you sleep. If you often neglect sleep, or you see sleeping as unnecessary, your brain will program its subconscious to dread bedtime.

Changing your mentality on the idea of sleep can significantly improve the quality of your sleep.

The only reason why you’re experiencing poor sleep is because you haven’t trained your brain to sleep properly. Well, not yet. Once you can mentally instruct your mind, quality night rests follow.

I know how frustrating sleepness nights can be, so to make things easier, I’ll teach you the absolute best techniques you can use to train your brain and finally get the quality night rests you’ve been craving.

Let’s dive in!

Tip 1: Tell your mind sleep is essential

One reason why many people can’t fall asleep is because they haven’t recognized the importance of sleep to a healthy mind. Usually, when a major project comes up, sleep is the first thing we forgo, especially if you’re low on time.

However, the lesser you sleep, the more it affects your mood, overall health, and wellbeing. Lack of sleep doesn’t only contribute to those morning mood swings; it also puts you at risk for health issues, including diabetes, anxiety, and heart disease.

Once you mentally register the significance of good sleep, you’ll realise your brain stops viewing sleep as a chore, and you can start sleeping a lot better.

Tip 2: Maintain a regular sleep schedule

A few decades ago, I usually stayed up as late as I wanted, and on weekends, I’d sleep till late in the afternoon. However, I noticed sometimes I’d wake up feeling full of energy, while some other times, I’d feel wake up feeling tired and disoriented.

I came to discover that my brain wasn’t used to my sleeping routine. How could it? I didn’t have a schedule. Most times, when I finally decide to hit the sack, my brain would leave me awake with thoughts.

Maintaining a regular sleep schedule is one of the fastest techniques to train your brain. I recommend you set an alarm when you want to wake up, and the time you want to go to bed. Your mind will get accustomed to your sleep schedule, and you’ll notice you’ll start enjoying your much-needed sleep.

Tip 3: Think positive

No matter how hard you try, some thoughts just keep coming. As soon as your head hits the pillow, the unattractive thoughts start popping up. You remember when the first time when you embarrassed yourself at a party. Instead of lying awake worrying, you can picture happy memories. It’ll help your brain fall asleep faster.

Tip 4: Remember to Meditate

Meditating before you go to bed helps you reassure your brain, you’re at ease. It can be as simple as breathing in and out for a few minutes. When you feel relaxed, it stimulates your brain to release “feel-good chemicals” like endorphins. Meditating reduces your inflow of thoughts, and gently trains your mind to relax, and rest.

Top tip: Asides deep breathing, you can also try tensing and relaxing your muscles for a few minutes.

Tip 5: Exercise regularly

Exercising regularly can be a significant factor if you’re not getting enough sleep. Exercise prolongs the amount of time you spend in deep sleep and plays an essential role in reducing anxiety.

I recommend you do simple work out routines or try out some light stretching. Whatever exercise you choose to do, make sure you work out at least a few hours before your lights out.

Tip 6: Write down your thoughts

It’s not rocket science. The human mind will always hover around its problems. So sometimes, no matter how hard you try, some thoughts still tend to creep in and keep you awake. The best way to let out these stubborn thoughts is by writing them down. Although I prefer putting pen on paper, you can use journal apps like Onenote, Evernote, or Google Keep.

Whatever thoughts keep you awake, whether it’s family problems, business, or that project you’ve still not completed — Instead of overthinking and depriving yourself of sleep, write it down.

Tip 7: Avoid unnecessary nap time

It might be tempting to give in and take a quick nap if you’re starting to feel sleepy, especially in the late afternoons. If you notice you tend to feel tired when you’re reading a book or watching the news, try and sit in an upright position. In the long run, taking these unnecessary naps can do more harm than good. Sticking to your sleep schedule will allow your brain adapt to sleeping at night. You’ll be surprised at how fast you’ll start sleeping at night.

Top tip: If the temptation becomes too much, and you genuinely need rest, ensure you sleep on your bed. Not your couch, not your office desk, and not in your car. Sleep where you sleep at night.

Your brain will program your body to sleep only when it’s on its comfortable bed and sleeping soundly at night won’t be a problem anymore.

Tip 8: Avoid active activities in bed

Bringing work home is never a great idea. It’s even more damaging to carry your work to sleep.

You need to instruct your brain to fall asleep when you put your head on your pillow. Get rid of the phone, stop watching TV, and avoid any other activity that can distract you from sleeping immediately.

Sex can be an exception. Having an orgasm before you sleep helps you by releasing feel-good hormones that convince your brain you’re in a safe space.

In women, orgasms don’t only let you sleep quicker; it also induces a deeper state of sleep.

However, if you notice you’re more active after sex, then you can have sex during the day, or somewhere else in the bedroom.

Conclusion

Like fingerprints, each human is different. You may feel more energized after you’ve had 9 hours of sleep, and feel gloomy if you’ve slept for only 7 hours.

Regardless of what group you fall under, sleeping healthy doesn’t have to be an impossible feat. You just need to change your mindset, and With the few healthy tips I’ve mentioned above, you’ll be off to nod town in no time.