Why Are You Washing Your Hair The Wrong Way? It Causes Your Hair To…

You might do it nearly every day, but here’s something surprising: you might not really know how to wash your hair the right way. Using the correct techniques can make a world of difference in your hair’s health, bounce and shine—but if you’re making some common mistakes, The open interest denotes the flow of the money in the futures market. When there is a seller there has to be a buyer for the contract. Thus one seller and one buyer makes one contract.
You need to know the total from either the side of the buyer or the seller to know the open interest value. Get more info here about the calculation of open interest.
you could be damaging your lovely locks without even realizing it. We asked two of New York’s foremost hair pros, hair stylist Nunzio Saviano of Nunzio Saviano Salon in New York and Kyle White, lead colorist at Oscar Blandi Salon, to share their best tips for lathering up—and doing it the right way.hair

1. Start with a rinse.
Just like your laundry needs a rinse cycle before you add detergent, hair should be thoroughly wet before you add your shampoo. “Hot water will open the cuticle, which is good for removing any dirt or product trapped in the hair,” says White. Another bonus: “When your hair is rinsed in warm water, it loosens the oils through the scalp and opens the cuticle so it is able to absorb the oil” in your conditioner, says Saviano.

2. If you have long hair, condition first.
Yes, really! “If you have hair beneath the shoulders, protect fragile ends from drying out and further damage by running a small amount of conditioner through them and lightly rinsing, before any shampooing. This will not only keep ends healthy, it will fill any holes in the cuticle with moisture, making it smoother and boosting shine,” says White.

3. Lather up — but only at the scalp.
“You only need to shampoo the hair at the scalp, particularly at the nape,” Saviano says.
White agrees. “The best way to lather up is from roots to ends. The hair closest to the scalp is the youngest and will inevitably be the oiliest, while the end of the hair is the oldest and usually driest, most fragile part of the hair.”

Don’t use more shampoo than you need; both Saviano and White say that a quarter-sized amount of shampoo is enough. If your hair is particularly long or thick, go ahead and double that.

4. Be gentle!
Friction can permanently damage your hair’s cuticle, leading to breakage and frizz. Think about washing your hair like you hand wash your delicates — very carefully.

“Start your lather at the roots,” says White. “Increase blood flow to the scalp and stimulate hair growth by using vertical strokes with medium pressure.” Don’t use circular motions, which can tangle your hair.

Next, “Smooth the lather over the ends in a straight stroking motion,” White advises. “Do not scrub the fragile ends or use a back and forth motion like you’re washing a rag on a washboard.”

5. Don’t rinse and repeat.
Despite what the instructions on the back of your shampoo bottle may say, there’s no need to wash your hair twice. “Avoid stripping the hair by doing one shampoo only, which is usually sufficient,” says White. “Unless the hair is extremely dirty and the first shampoo didn’t produce a lather,” in which case, go ahead and lather up one more time.

6. Add conditioner from the mid-lengths to the tips.
After you’ve rinsed out your shampoo, “squeeze some of the water out of the hair before you put in the conditioner,” says Saviano. “Then clip your hair up and finish showering, leaving the conditioner rinse out for the final step of your shower.” The longer the conditioner stays on your hair, the better it absorbs. Don’t put conditioner at the roots of your hair; the natural oil from your scalp is more concentrated there.

7. Finish with a cold water rinse.
“Cold water will shut the cuticle tight, sealing the shingle-like outer layer, which will cause it to reflect the most light and give off the most shine,” says White.

More Hair Washing Tips…

Use a shampoo and conditioner that’s made for your hair type. If your hair is dry, choose moisturizing products. If you color your hair, opt for color-safe formulas. “Volumizing” shampoos tend to leave hair drier, so they’re best for fine hair types that would be weighed down by more moisturizing products.

How often you wash your hair depends on your hair type, too. If you have oily or fine hair, you may need to shampoo daily. Normal or dry hair can lather up closer to three times a week.

Filter your water. White recommends using a shower filter, such as the T3 Source Showerhead, since it “removes rust and minerals from water that can dull color, and deposit on blondes making them dark and muddy.” (We’ve tried it, and it also made our hair super soft.)

You’ve Been Brushing Your Teeth Wrong This Entire Time

After all these years, you probably think you’ve mastered tasks like brushing your teeth BUT WRONG YOU GODDAMN ANIMAL! You’re doing it wrong.

Circles are for jerking and back and forth is for toddlers. The optimal method of tooth brushing is called the Modified Bass technique and it sounds more like a EMD song than a plaque fighter but here goes…

There are a number of myths associated with stock market trading. The stock market is believed to be a casino. This is one major reason why many do not prefer to invest in the stock market. It is because they think that stock market investment is the same as gambling in a casino. Gambling is a zero-sum game where one loses and the other wins the same amount and the transaction does not create any value. This is however not right when it comes to stock market investments.
You will be able to make consistent returns in the stock market if you trade with proven research. When you invest in stocks, you are basically giving money to the company to invest in its business. The money that you invest will be used by the company to make higher returns by investing in the business. This makes the share value to increase and the investor profits from it.
Another myth that stock traders deal with is the belief that it is good to invest in stocks with low earnings multiples. This official site will throw light on why this method is not the best way to add stocks to your portfolio.
This is a strategy that most investors follow where they buy the stocks that have a low P/E ratio. The conventional method says that the lower is the P/E ratio the better is the deal. However, think about it. If you pick up the cheapest stock that is available it could also mean that you are investing in a business that does not have good growth prospects. Since the company is not performing well this could be the major reason why the stock is trading at such low prices. Thus choosing a stock just because of a low P/E ratio is not the best way.

To brush your teeth this way, angle your brush at the gumline, move it in a circular motion to loosen plaque at and underneath your gums, then sweep the brush away from the gums to remove debris.

7 Signs Of Gluten Intolerance, Everyone Ignores!

You need to be aware of your body and its intolerance level to various food items. Or else, it would be fatal. One should not risk their health factors. The body keeps giving signals and you should be able to decipher those signals as early as possible so that it can be cured or treated immediately. If anything gets left untreated, then it will only lead to more serious illness. Apart from taking care of health, you also need to save money so that you will have ample money in hand to treat yourself when you fall sick. This website will give you all the information one needs to earn money. This money earned from additional source from your regular income can be saved for future use. Do not spend it immediately.

It’s been said that the vast majority of people who have a gluten intolerance will never be diagnosed and that as much as 15% of Americans have some type of gluten sensitivity or intolerance, if not celiac disease. Are you one of them? Here are the 7 subtle signs to look for:

7-Signs-Of-Gluten-Intolerance-Everyone-Ignores

1. Keratosis Pilaris

  • Otherwise known as “chicken skin” that’s commonly found on the backs of arms and your thighs is the result of fatty acid deficiency caused by gluten damaging the gut.

2. Persistent Headaches

  • Migraines and persistent headaches is another potential sign of gluten intolerance. They can also be signs of dehydration and other disorders. See a physician if your headaches don’t stop.

3. Autoimmune Diseases

  • Certainly not in all cases, but in some cases, Hashimoto’s thyroiditis, rheumatoid arthritis, ulcerative colitis, Lupus, Scleroderma, Multiple Sclerosis, and Psoriasis have been found to be rooted in gluten intolerance.

4. Routine Digestive Issues

  • Gas, diarrhea, bloating, and constipation that persists seemingly without cause is one of the most obvious signs. Constipation is a common sign of gluten intolerance in children.

5. Dizziness

  • Dizziness and feeling off balance is yet another sign of gluten intolerance.

6. Chronic Fatigue

  • Chronic fatigue can be caused by something as easy to fix as dehydration and as severe as HIV. If you have chronic fatigue, see a doctor about it. Fatigue, brain fog, and feeling tired especially after meals that contain gluten are another clear indicator.

7. Fibromyalgia

  • Some people diagnosed with Fibromyalgia and chronic fatigue actually have gluten intolerance but don’t realize it. If you’ve been diagnosed, consider gluten as the potential cause.

3-Ingredient Health “Shots” To Alkalize Your Body, Lose Weight, And Energize Your System

Have you ever woken up in the morning and just felt like staying in bed? Your body is stiff, tired, and all it wants to do is lay down. Most people reach for a pot of coffee to give them the jolt of caffeine to get their day started, but this isn’t the healthiest thing for your body first thing in the morning.

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In the morning your body is at its most acidic point, which is actually normal. While an acidic body is never good, your body undergoes different processes as you sleep which release acids into your system. This is one of the reasons why your body feels groggy, and adding more acid (with coffee) isn’t the best idea.

Health Shots For Your Morning

So instead of starting your day with a coffee, alkaline your body! These health shots are simple, quick, and wake your body up so to speak. They’ll energize you naturally and get you off to a great start in the morning.

Green Smoothie Shot

You can prepare a big batch of this drink and keep it in the fridge. While it’s important to drink high alkalinebeverages first thing in the morning to balance out your pH, you don’t need it in large doses, which makes these health shots perfect.

You’ll need:

  •  2 cups of organic spinach
  • ¼ of frozen organic blueberries
  • 1 slice of ginger

Optional: some stevia for added sweetness

Blend all of these ingredients together, adding some water if you want to loosen the consistency. This smoothie contains 10 grams of protein, vitamin C and B, and loads of potassium. You can up the health factor by adding in some spirulina- a superfood algae that is also known as nature’s multivitamin.

Metabolism Booster Shot

While you might not think that these ingredients will make your body less acidic, they are actually some of the best things to drink to alkaline your body.

You’ll need:

  • ½ an ounce of lemon juice
  • ½ an ounce of organic apple cider vinegar
  • A pinch of cayenne pepper

Lemon juice and apple cider vinegar actually work to get your blood to a pH level that is more alkaline, exactly what nature intended. That pinch of cayenne also helps to boost your metabolism which can aid in losing weight and help wake your body up first thing in the morning. If you can’t handle straight vinegar and lemon juice in the morning, try adding 2 ounces of water.

Digestion Booster Shot

Getting your body going first thing in the morning means making sure your digestive system is ready to go. This is a great drink to make sure your digestive system is on the right track.

You’ll need:

  • A pinch of organic ground ginger
  • ½ an ounce of lemon juice
  • ½ an ounce of organic apple cider vinegar

All three of these ingredients have great digestive boosting properties to ensure that your system is running smoothly all day long. Problems with your digestive system can keep the rest of your body running at a less than optimal standard and leave you feeling tired all day. If this mix is too potent for you, feel free to mix in some water to make it easier to swallow.

It’s important to ensure that we keep our bodies as alkaline as possible to keep it healthy and disease free. It’s also important that we ensure our bodies get all the nutrients it needs first thing in the morning, after repairing and healing itself while we slept. These shots are an easy and quick way to give us a great start to our day. Enjoy!

Your Bed Is Filled With Lung-Harming Bugs. Here’s How To Kill Them Quickly, Easily, And Naturally

If you immediately make your bed with the sunrise, the tight sheets will trap millions of dust mites that live on your bed, feeding off your dead skin cells and sweat and potentially contributing to asthma and allergy problems. An unmade and open bed, however, exposes the creatures to fresh air and light and will help dehydrate and kill them off.

Dr. Stephen Pretlove from Kingston University School of Architecture, offers a simple explanation. When you make your bed, especially immediately after waking, you’re trapping your body heat, your skin cells, and most importantly, your sweat, all over the bed. But leaving the bed unmade exposes the sheets to air and light, drying them out and thus, depleting the mites’ lifelines.

You need to take care of these small things so that you don’t end up falling sick all the time and succumbs to allergies. Treating allergies will drain away money. If you can find ways to prevent falling sick, then it is the best way one can save money without spending on medical expenditures. Also, you can keep money in a medical fund which you could use it later on. Go through this useful reference to learn about making money for the fund.

When we sleep, we sweat. The average person may sweat up to a liter of fluid per night. This creates an ideal breeding ground for the mites.

The reason behind this advice? Curbing the number of dust mites that live in your bed.

Scientists estimate that there could be as many as 1.5 million dust mites living in the average bed feeding on our old skin cells that we shed onto our sheets as we sleep.

It’s not so much their existence – as what they leave behind that poses problems for humans. Their excretions can irritate dust allergies and cause asthma flare ups when inhaled.

Carolyn Forte, director of the cleaning lab at the Good Housekeeping Institute, told Good Housekeeping that since there are dust mites everywhere, leaving your bed unmade might not make much of a difference. But she did say it’d be wise to leave your bed unmade for some time during the morning so the sheets have an opportunity to dry from your nighttime tosses and turns.

As we sleep during the night we sweat and our skin flakes onto the sheets – providing a veritable feast for our bed’s dust mite inhabitants.

8 Natural Remedies For Relieving Sciatica Pain That Your Doctor Won’t Tell You About

One of the most common ailments affecting Americans today is lower back pain. It greets them first thing in the morning, and follows them around all day. It’s an inconvenience and to some degrees it can even be disabling.

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People of different backgrounds and careers are all at risk of lower back pain, specifically sciatica pain. Many people who work in offices sitting in front of a computer all day don’t recognize the stress they’re actually putting on their lower back.

The same can be said for those working jobs that call them to be physically active. They can strain their lower back easily by taking on more than they can handle, or performing a movement incorrectly. Without meaning to, you can injure your lower back and greatly affect your overall mobility for months.

Solutions To Sciatica Pain

Most people run to their doctor as soon as they begin to feel pain in their lower back, which is good. But what they might not realize is that they can deal with this problem without the assistance of modern medicine. Here are some ways you can deal with sciatica pain on your own from your own home.

Proper Rest

Once you start to feel the beginnings of sciatica pain, it’s important to get the proper rest. You need to rest your back for at least 48 hours to avoid straining it further. When sleeping, the best positions to sleep in are either on your side, with your knees bent and a pillow between them or on your back with a pillow under your knees.

After two days of complete rest, you can begin going through your daily routine at a reduced level so as to not strain the back again and heal properly.

Massage

Lower back pain is a terrible feeling and can be debilitating. A massage can help relieve pain in the lower back as well as relieve stress and strain that we place on our bodies every day. A massage therapist is trained to work muscles to relieve tension to relieve pain, or you can have a family member rub the muscles with essential oils to relieve pain.

3 Things Everyone Should Do Before Eating To Avoid Bloat, Digest Better And Eat Less

Last weekend I went to a meditation class locally in my city and there was a very interesting exercise they had us do. They had us eat a muffin while doing a mindfulness eating meditation. This practice was to train ourselves to slow down and recognize what we’re eating. We as a society often eta quickly, on the go, even while driving. I see it all the time! We don’t have a patient relationship with our food, with any food for that matter.

Why does that matter? Well, the faster you eat the more difficult for your digestive system to digest the food you just consumed. Why? The saliva in your mouth contains enzymes that help to break down the food. If you barely chew your food and gulf it down, your digestive system is already in trouble and the food hasn’t even touched your gut yet. When the food does reach your gut it is not chewed enough so the enzymes in your saliva that should help break it down are not there, not to mention that the food is in larger chunks because it was chewed less. Your digestive system has to work extra hard to process this food, extract nutrients and remove waste.

If this continues on and on, your digestive system becomes weaker over time and you are more likely to add a few pounds of fat. The practice of mindful eating taught me to once again slow down and enjoy the food, the texture, the taste, the range of flavor and everything else. By slowing down when you eat your body actually digests food better in another way also, we’ll get to that in a minute.One should go an extra mile to take care of your body. You could work as long as you are fit and healthy and you will be secured financially. Financially security should be everyone’s goal and you can attain that by trading online. Use the software bitcoin loophole to earn that extra money to save for future. First I want to share with you three practices that you can engage in before you eat food every single time to enhance digestion and benefit your health. These practices are simple and engage your body and digestive system to better handle the food you consume.

If you follow these practices consistently you should noticed improved digestion, improved bowel movements and less digestive discomfort from meals or snacks.

3 Things To Do Before You Eat

1. Drink Water:

I do not recommend drinking water during your meal. The water (or any liquid) can and will interfere with digestive enzymes and acids causing your digestive system to have more difficulty digesting. If you eat healthy foods you will be eating fruits and vegetables that already contain water content and they have just the right water content and nutritional profile to digest perfectly as is, so keeping drinking separate from eating is a definite recommendation. You do want your body and digestive system (especially your intestines) to be hydrated before eating though. This is why it is recommended that you drink water 20 minutes or so before you eat. This hydrates your body and helps to purify your digestive system to prepare for more food to digest. Drink before, not during your meals.

2. Take 9 Deep Breaths Before Eating Anything:

Deep breathing is often overlooked for it’s many health benefits. By taking approximately 9 deep breaths before eating food your body can better digest food. These deep breaths allow your body’s nervous system to go into a parasympathetic state, which means that you are more relaxed and calm. The energy that would otherwise keep your nerves tense, tight and on guard can now go towards your digestive organs. Deep breathing also stimulates detoxification through the lungs (in the form of carbon dioxide) as well as stimulates better lymphatic flow. When you detoxify better your body can better handle the new food load. This should be a daily practice beyond right before eating food for the many health and wellness benefits it offers.

3. Appreciate Your Food & Set An Intention:

Many cultures pray before they eat, why? To be grateful and ask for nourishment from the food before they eat it. Intention is powerful so having a prayer or take a moment of silence to appreciate the food, even if it’s just for 5 seconds is great for your mindset before eating. Set the intention that you will eat slow, thoroughly and chew your food. If you eat slow and chew your food your body will have an easier and more beneficial experience from the food. Your body will benefit and you will get more nutritional value from what you eat simply by slowing down and chewing your food fully.

There you have it, drink water 20 minutes before eating, take 9 deep breaths before eating and say a prayer or set an intention of gratitude for your food and intend to eat slowly and mindfully so that you can chew thoroughly and fully breakdown your food and give it the enzymes that make it easier on your gut.

To healthy, and mindful eating

3-Ingredient Cleaning Recipe to Make Your Oven Shine With No Scrubbing Required

We will do it in two steps: First the oven itself and then the window.

 This is what you´ll need:

Water

Spray bottle

Baking soda

A rag

 Vinegar

A small bowl

This is how you clean your oven:

The Oven

1. Remove the oven racks.

2. Mix a couple spoons of baking soda with some water in the bowl. The goal is to mix it into a paste that´s easily spreadable on the surfaces that need cleaning.

3. Spread the paste on the inside of the oven. The baking soda will turn brown.

4. Let sit over night. The baking soda will need at least 12 hours to work it`s magic.

5. The day after: Take a wet rag and wipe out as much of the baking soda as possible.

6. Put some vinegar in the spray bottle and spritz it on the surfaces where you still see residues of baking soda.

7. Wipe with a wet rag.

8. Put the racks back in to the oven.

9. Turn on the oven on a low temperature for 15-20 minutes to let it dry.

The Window

1. Take the baking soda and add some water to get a thick paste.

2. Apply the paste on the window.

3. Let sit for 30 minutes.

4. Use a rag to wipe the window clean.

The result really is mind-blowing. I wish there was these kind of smart hacks for everything in life!

You need to take care of your surroundings and all the electronic items so that it will last longer. If you neglect these items it will get rusted and gets spoiled easily. The electronic items don’t have much resale value too, hence you cannot dispose of them easily and the money you invested to buy them initially will go waste. You need to value all the belongings, so the money spent is accounted for and utilized to its maximum. Making money and saving up for the future should be the financial goal for everyone. There are different ways one can earn additional money from home like writing blogs, offering tutorial services, starting up a catering service from home, conducting online trading, etc. Online trading of digital currencies is the latest trend many people are following as the money can be earned within the initial few weeks using trading softwares. Read through the bitcoin loophole review to learn all about the workings of the software.

Man Puts A Shirt With Vinegar On A Sink And An Hour Later Shows Off What’s Below

Vinegar has many uses people are not aware of.

A powerful cleaning agent is one of them. This guy puts this particular vinegar use to work as he magically removes years of hard water buildup. He uses a T-shirt which he soaked in vinegar, and it only takes him an hour. He then scrubs with a sponge and removes the deposits with ease.

He had previously experimented with his showerhead by soaking it completely in vinegar to successfully remove the deposits. But how could he apply this to his kitchen sink? Naturally the faucet wasn’t going to come off, so he figured out if he took a T-shirt, soaked it in vinegar and just left it on there for a bit, he could have success.

After a successful trial in the bathroom, he decided to video the procedure for the kitchen sink.

While vinegar has many uses for cleaning, it is limited in certain areas. There was a study done in the Journal of Environmental Health which stated that the removal of microbial contamination was Vinegar’s strong point, but it’s weak point was removing soil, compared to other alternative cleaning agents.

One would be quite surprised to know about all these hidden uses each product offers. One can easily use other various products available at home like baking soda to clean up the harsh stains. You need to keep aside one day for deep cleansing your house once in a while just using commonly available products at home. However, if you are pressed for time as you do trading, you can easily use the auto-bots to conduct transactions for you when you take the break to clean your house. Anyone who does not have any previous experience can take part in trading using these auto-bots. You could get all the information here related to these software’s like, how to register, the benefits of using them, etc.

Baking soda is actually a good soil remover, but it lacks Vinegar’s strong point, the microbial contamination removal. It seems the study found the commercial cleaners to be better all in all, yet they contained harsh chemicals such as bleach. This guy showed that natural alternatives to the chemically laden cleaning products can indeed be effective as is seen in the video. He mentions in the comments that he used %5 vinegar and he warned that anything higher than that may cause damage to metal.

Train Your Brain to Fall Asleep In 30 Seconds. Here’s How

If it takes you around 15 minutes to fall asleep each night, that’s more than 91 hours per year that you’ve lost. You’re basically spending more than two 40-hour workweeks just lying in bed, waiting to fall asleep! If you have insomniac tendencies and take more than an hour to fall asleep each night, you’re spending more than nine 40-hour weeks on that pointless activity every year. That’s a tremendous amount of wasted time!

If you’d like to change this situation, keep reading. I’ll share a way to train your brain to fall asleep almost instantly when you’re ready to go to bed.

Note: Remove Caffeine From Your Diet!

I strongly recommend that you get off all caffeine for at least 2 weeks before you attempt to improve your sleep habits. Common foods and beverages in your diet that you should avoid for better sleep include:

  • Coffee
  • Caffeinated Tea (including green tea, decaf tea and white tea)
  • yerba mate
  • Cola
  • Chocolate (including cocoa and cacao)

Even a small cup of coffee in the morning can disrupt your ability to fall asleep quickly at night. You may also sleep less restfully, and you’ll be prone to awaken more often throughout the night. Consequently, you may wake up tired and need extra sleep.

If you really love your caffeine, the good news is that it’s okay to add it back once you’ve gone through this adaptation training. It will still disrupt your sleep a bit, but once you’ve mastered the habit of being able to fall asleep in 30 seconds or less then, most likely, you’ll still be able to fall asleep even if you consume some caffeine during the day.

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Train Your Brain to Fall Asleep Faster

A decade ago, it might have taken me 15-30 minutes to fall asleep most nights. Sometimes, it would take more than an hour if I had a lot on my mind. Today it’s normal for me to fall asleep within 30 seconds or less, and often I’m able to fall asleep in less than 1 second. My best is probably around 1/4 of a second.

I’m not able to do this 100% perfectly. If I have a stressful day and there’s a lot on my mind at night, I may find it more difficult to relax and go to sleep. But most of the time under normal conditions, I can get to sleep within 30 seconds or less.

I reached this point not by the exertion of conscious will but rather through a long-term process of sleep training. So don’t think that there’s some mental trick that you can use right away to make this happen instantly. However, once you’ve trained yourself to this point, the process is effortless. You’ll be able to do it automatically. It will be no more difficult than blinking.

Understanding the Training Process

The training process may take a long time — months or even years, depending on how far you want to go — but it’s not at all difficult, and it needn’t take a serious time commitment. In fact, the training will most likely save you a significant amount of time. The only challenging part is maintaining consistency long enough to get results.

First consider that it’s possible for you to fall asleep faster. Have you ever been really tired and sleepy at the end of a day, and you fell asleep very quickly after getting into bed? Have you ever drifted off while watching a movie or reading a book? Have you ever fallen asleep within less than 2 minutes after lying down? If you’ve done it before, then consider the possibility that your brain already knows how to fall asleep quickly, and if you create the right conditions, then you’re capable of doing this again. You just need to train your brain to do this more consistently.

The main reason that you aren’t falling asleep faster is that you haven’t trained your brain to do so. You may be able to reach that point eventually, but you’re not there yet. Similarly, you may be able to do the splits if you engage in flexibility training, but in the absence of such training, you probably won’t be able to do the splits at all.

If you want to fall asleep faster, you must incentivize your brain to drop all other activity and immediately transition into sleep when you desire to do so. That is the essence of this approach. If there are few consequences for a lazy approach to falling asleep, then your brain will continue to be lazy and inefficient in this area. You haven’t given it a good enough reason to select more efficient behaviors.

Your brain is always active, even during deep sleep, and it operates in different modes of consciousness, including beta (waking), alpha, theta, and delta phases. When you lie in bed waiting for sleep, you’re waiting for your brain to switch modes. An untrained brain will often take its own sweet time making the necessary state change. So you may dwell on other thoughts… or toss and turn… or just lie awake until your brain is finally ready to transition. This is a common experience. Without incentives to become more efficient, your brain will remain naturally lazy by default.

Your conscious mind might very much like to go to sleep, but it isn’t in charge. Your subconscious determines when you fall asleep. If your subconscious mind is in no hurry to fall asleep, then your conscious mind will have a hard time forcing it. In fact, your subconscious may continue to bubble up thoughts and ideas to occupy your conscious mind, distracting you with mental clutter instead of letting you relax and slide into sleep.

A trained subconscious mind is obedient and fast. When the conscious mind says to sleep, the subconscious activates sleep mode immediately. But this only works if you’re feeling at least partially sleepy. If the subconscious doesn’t agree with the need for sleep, it can still reject the request.

The process I’ll share next will teach your brain that putzing around isn’t an option anymore and that when you decide to go to sleep, it needs to transition immediately and without delay.

The process involves using short, timed naps to train your brain to fall asleep more quickly. Here’s how it works:

If and when you feel drowsy at some point during the day, give yourself permission to take a 20-minute nap. But only allow yourself exactly 20 minutes total. Use a timer to set an alarm. I often do this by using Siri on my iPhone by saying, “Set a timer for 20 minutes” or “Wake me up in 20 minutes.” The first one sets a countdown timer, while the later phrase sets an alarm to go off at a specific time. Sometimes I prefer to use a kitchen timer with a 20-minute countdown.

Begin the timer as soon as you lie down for your nap. Whether you sleep or not, and regardless of how long it takes you to fall asleep, you have 20 minutes total for this activity… not a minute more.

Simply relax and allow yourself to fall asleep as you normally would. You don’t have to do anything special here, so don’t try to force it. If you fall asleep, great. If you just lie there awake for 20 minutes, also great. And if you sleep for some fraction of the time, that’s perfectly okay too.

At the end of the 20 minutes, you must get up immediately. No lingering. This part is crucial. If you’re tempted to continue napping after the alarm goes off, then put the alarm across the room so you have to get up to turn it off. Or have someone else forcibly yank you off the couch or bed when they hear the alarm. But no matter what, get up immediately. The nap is over. If you’re still tired, you can take another nap later — wait at least an hour — but don’t let yourself go back to sleep right away.

I think it’s best to do your nap practice during the day if you can, but you can also do it in the evening, as long as it’s at least an hour before your normal bedtime. Perhaps the best time for an evening nap is right after dinner, when many people feel a little sleepy.

You don’t have to take the naps every day, but do them at least a few times a week if you can. I think the ideal practice would be one nap per day.

The next part of this process is to always wake up with an alarm in the morning. Set your alarm for a fixed time every day, seven days a week. When your alarm goes off each morning, get up immediately regardless of how much sleep you actually got. Again, no lingering. If you need help with this, read How to Become an Early Riser,How to Become an Early Riser – Part II, and How to Get Up Right Away When Your Alarm Goes Off. Those articles have helped many thousands of people improve their sleep habits.

Now when you go to bed at night, seek to go to bed at a time that will essentially require you to be sleeping the whole time you’re in bed in order to feel well rested in the morning. So if you feel you need a good 7 hours of sleep each night to feel rested, and you plan to get up at 5am every morning, then get yourself into bed and ready to sleep at about 10pm. If you take 30 minutes to fall asleep, then you’re getting less sleep than you need, and this is a disincentive to continuing that wasteful habit.

The message you’re sending to your brain is that the time you have to sleep is limited. You are going to get out of bed after a certain number of hours no matter what. You’re going to get up from your nap after a specific amount of time no matter what. So if your brain wants to sleep, it had better learn to go to sleep quickly and use the maximum time allotted for sleep. If it wastes time falling asleep, then it misses out on that extra sleep, and it will not have the opportunity to make it up by sleeping in later. Sleep time squandered is sleep time lost.

When you go to bed whenever and allow yourself to get up whenever, you reward your brain for continued laziness and inefficiency. It’s fine if you take a half hour to fall asleep since your brain knows it can just sleep in later. If you awaken with an alarm but go to bed earlier than necessary to compensate for the time it takes you to fall asleep, your still tell your brain that it’s fine to waste time transitioning to sleep because there’s still enough extra time to get the rest it needs.

Coffee and chocolate are also crutches because if you don’t get enough sleep, your brain can come to rely on a stimulant to keep it going when necessary. If you remove these outs, then your brain will soon connect the dots. It will learn that taking too long to fall asleep equals not getting enough sleep, which means going through the day tired and sleepy. By closing the door on potential outs like stimulants and extra snooze time, you leave only one remaining option for a solution. Sooner or later your brain will determine that going to sleep faster is indeed the solution, and it will adapt by transitioning into sleep much more quickly, so as to secure the full amount of rest it desires.

Instead of continuing to give your brain the message that oversleeping is okay or that stimulants are available, begin to condition it to understand that sleep time is a limited resource. Your brain is naturally good at optimizing scarce physiological resources; it evolved to do so over a long period of time. So if sleep time appears to be a limited resource, your brain can learn to optimize its use of this resource just as it has learned to optimize the use of oxygen and sugar.

If you get sleepy during the day as a result of limiting your sleep time at night, that’s perfectly okay. Take naps as needed. It’s okay to take multiple naps during the day if you need to, but keep them limited to 20 minutes max, and don’t have two naps within an hour of each other. Whenever you get up, stay up for at least an hour.

Once you get used to 20-minute naps — or if you don’t have that much time available for napping — try napping for shorter intervals. Give yourself 15, 10, or even 5 minutes for each nap. I sometimes take 3-4 minute naps (with a timer), which are surprisingly refreshing, but only if I fall asleep quickly.

Teach your brain that a 20-minute nap means 20 minutes of total time lying down. If your brain wants to ruminate during part of that time, it always means less sleep.

Also teach your brain that X number of hours in bed at night is all it gets, and so if it wants to get enough sleep, it had better spend virtually all of that time sleeping. If it spends time on non-sleep activity, it always robs itself of some sleep.

Once you’ve adapted and you’re able to fall asleep quickly when you desire to do so, you can slack off on the training process, ditch the alarm, and wake up whenever you want. Most likely the training will stick. You can even add the caffeine back if you so desire. But for a period of at least a couple months to start, I recommend being strict about it. Take naps regularly, and use an alarm to get up at a consistent time every single day.

If this is too strict for you, I doubt you’ll succeed with this approach. If you give your brain an easy out, it will take that out, and it won’t learn the adaptation you’re trying to teach it here.

Everyone is different, so how long it takes you to adapt depends on your particular brain. I’m sure some people will adapt fairly quickly, within a few weeks, while others may take significantly longer. There are many factors that can influence the results, with perhaps the biggest one being your diet.

In general, a lighter, healthier, and more natural diet will make it significantly easier to adapt to any sort of sleep changes.

Regular exercise also makes it easier to adapt to sleep changes; cardio exercise in particular help to re-balance hormones and neurotransmitters, many of which are involved in regulating sleep cycles.

If you eat a heavily processed diet (i.e. shopping mostly outside the produce section) and you don’t exercise much, just be aware that I rarely see such people succeed with worthwhile sleep changes of any kind.