Put a timer as soon as you lie down for your nap. Whether you sleep or not, and regardless of how long you need to fall asleep, you have 20 minutes total for your nap … not a minute more. At the end of the 20 minutes, get up immediately.
You should not take naps every day, but a few times a week if you can.
3 / Set an alarm every morning:
When you go to bed at night, sleep at a time that will allow you to have the necessary hours of sleep to be rested. So, if you feel that you need 7 hours of sleep each night to feel rested, and that you plan to get up at 5am every morning, then go to bed at 10pm. S
Coffee and chocolate are also crutches because if you do not get enough sleep, your brain can rely on a stimulant to keep it on standby. If you stop using it, your body will learn that if it takes too long to fall asleep, it will mean that it will not get enough sleep.
Your brain will understand that falling asleep quickly is the solution, and it will adapt its transition to sleep much faster, so as to ensure the full amount of rest it desires.