number one if you're trying to fall asleep as fast as possible what you do not want to do is
start counting or counting sheep or visualizing something like that because what that's going
to do is that's going to keep you focused on something and all of it all of the time that
you're focused on something you're engaging with your mind and your thoughts and so that's just
going to keep you awake for longer so I know this is a common you know technique that people say oh
you should just count sheep and count from one to a thousand you know and that will help you
fall asleep the truth is it doesn't really work that well I mean and when it does work it's kind
of an accident and it's sort of a result of the things I'm going to explain later in this video
number two the second thing you don't want to do if you're trying to fall asleep quickly you
don't want to think too much and I know this is harder this is it's much easier said than done
because you're the whole time you're going to be thinking about stuff and and that's very hard to
stop doing it's very hard to stop thinking about something in the same way that if I tell you right
now do not think about a purple elephant of course the first thing you're gonna think about is the
elephant because your brain works like that you know if you try and tell it to not do something
it will usually do that thing if you try and not think about scary things at night or if you try
not to think you will end up thinking even more so it's kind of annoying really but there's a few
ways you can there's a few ways you can stop your brain doing that meditation during the day really
does help and that will help you to more easily turn off your brain shut shut your brain off at
night and whenever you want to really because your brain should be like a tool that you decide to use
it shouldn't be on all the time you shouldn't be constantly thinking and having these thoughts
and conversations in your head all the time case you just got overwhelmed and then you'll you're
watching videos like this because you can't sleep number three don't just lay there if you really
really can't sleep and you're just laying there you're trying to stop thinking you're trying to
relax and nothing is happening of her like half an hour or more you need to actually get up out
of bed because if you the more time the more you lay that the more frustrated you're gonna be and
the more annoyed you're gonna be that you're not sleeping already and it's just gonna be
like a vicious circle until eventually it gets a 4 a.m. and you're just thinking why am I not
sleep yet you start checking the time you wonder why you're not sleeping if you're really not
keeping within a half an hour or so get up out of bed start reading don't look at any screens
because that's gonna make you produce you know less melatonin and you're gonna be staying awake
for longer don't look at screens but just get up out of bed and start doing something like
reading you can meditate at this time just sit there in silence and just have be with
your thoughts so as long as you're standing or sitting up and number four don't look at
your phone and every time you look at your phone what happens is two things right number one you
check the time and you see the time you see like it's 2 a.m. and you wonder why the hell am I not
asleep yeah this is annoying you get frustrated which makes your blood pressure go up your heart
rate goes up you and it becomes even harder to fall asleep because you're annoyed it yourself
that you haven't fallen asleep so that that's number one and then number two is it also makes
it harder to fall asleep because the blue light in the phone screen enters your retinas and stops
your body producing melatonin and you actually stop producing serotonin which you should only
really be producing when you're waking up so the Sun the Sun is meant to make your body produce
serotonin so that you feel awake and alert if you look at your phone screen you're basically
charging up your body with that blue light and telling your body that it's time to wake up
you're gonna feel even less tired when you look at your phone screen for those two reasons and then
number five don't get annoyed about the fact that you've not fallen asleep yet the more annoyed you
get with yourself and with the situation the harder it will be to fall asleep it is what
it is okay just treat it as though it doesn't matter whether you fall asleep or not just you
try and not care and I know this is hard easier said than done especially if you have to wake
up early or you have something to do tomorrow or if you need your sleep for whatever reason
but the more you stress of if you stress about it and if you get annoyed with yourself that you're
not falling asleep you will make yourself fall asleep even slower so it's kind of you're you're
kind of shooting yourself in the foot by doing that pretend even if you have to pretend okay
just imagine that you don't care about whether you fall asleep or not and you will fall asleep faster