It begins by having the bed intended for a single activity... sleeping. This way we condition the body that when we lay down in our bed, it's time to sleep.
Most people make the mistake of using their bed to read, watch TV or worse... when they need to think about important decisions. This makes the bed a multi-function piece of furniture and ceases to be the body's signal that it's time to sleep.
I suggest that you watch TV in the living room, for example or maybe sitting in a chair next to your bed and only lie down when you feel sleepy and fall asleep quickly.
Another mistake people usually make is getting through the intensely sleepy period in the evening and lying down only after they have already missed the moment.
In the evening, the body naturally gets in that part of the cycle when it's time to fall asleep. We all feel it naturally and know when it's going on. But many times we still think we have to be awake for at least a few more hours (usually without a good reason!) and so we get past that cycle. Then our brain begins to counter the natural state and begins pumping "wake up" hormones in the bloodstream. It's hard to fall asleep then because the body just isn't ready and it needs some time to bring itself back to the proper cycle.
Yet another mistake people make when it's bed time is drinking coffee, tee or Coca-Cola. Drinking these caffeine-rich drinks after 6 or 7 PM can cause us to be awake far beyond the time to fall asleep!
Heavy exercise right before bed time also causes the body to wake up and be alert, while releasing "wake up" hormones. This also makes us stay awake longer and not being able to fall asleep instantly as we lay down in our bed.
So, the first step in gaining the ability and training your body to be able to fall asleep instantly when you lay down in bed are:
- Use your bed only for sleep
- Go to bed when you feel sleepy and fall asleep
- Don't exercise just before laying down
- Don't drink caffeine-rich drinks