- Caffeinated Tea (green tea, decaf tea and white tea)
- Chocolate (as well as cocoa and cacao)
- yerba mate
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.
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.
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.
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.
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.
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