Tweaklite Insomnia User manual

Insomnia
Indications:
All reactions caused by a sleeping problem
Made in Holland by Tweaklite BV www.tweaklite.com

Insomnia
Read this before use.
Your Tweaklite is a high-quality instrument for applying color light in areas determined by an expert. Before use, recharge the instrument completely
using a USB charger. Charge = red, full = green.
Press the key briefly to activate the instrument, wait for the tone. The instrument is now ready for use. Too long pressing the button will activate the
test colors. For manual switching off, press and hold the switch-off button for 4 seconds, wait for the tone.
Follow the instructions in the manual. The Tweaklite switches itself off after 4 minutes when it is no longer in use.
Application is intended solely for well-being and does not replace any medical treatment. If in doubt, consult your doctor.
Attention! Never look directly into the light, it can dazzle and do not use the instrument during pregnancy or epilepsy. The standard is optional.

Insomnia
Indications
Insecurity, conflicts, worrying, head spinning, fear
and gloom about the future, impatience, shyness,
shyness, anxiety, hopelessness, lack of self-
confidence, often feels excluded, and insufficiently
supported, not taken seriously or appreciated.
Specifically in women: often apent-up feeling in the
throat area.
The best treatment time for home treatment is a
half hour before bedtime. Total treatment time: 10
minutes.
First place the Tweaklite on the navel and press
the button. Then, subsequently followed by a
pulsating color signal for 2 minutes. Breathe
deeply and consciously legs and abdomen. The
Tweaklite stops with a tone.
Further procedure for women
2 move the Tweaklite to point 2 on the inside of
the right foot, just below the ankle, and press
the button. Then, a pulsating color tone is
emitted again for 2 minutes. The Tweaklite
stops with a tone.
3 Move the Tweaklite at point 3 on the left foot.
Furthermore, as with 2.
4 Move the Tweaklite to point 4 on the inside of
the wrist, two finger-widths above the wrist
crease on the inside of the forearm, the thumb
side and press the button. Then, a pulsating
color tone is emitted again for 2 minutes. The
Tweaklite stops with a tone.
5 Move the Tweaklite to point 5 on the left wrist.
Furthermore, as with 4.
Further procedure for men
2 move the Tweaklite to point 2 on the inside of
the right foot, where the color changes and
press the button. Then, a pulsating color tone
is emitted again for 2 minutes. The Tweaklite
stops a tone.
3 Move the Tweaklite at point 3 on the left foot.
Furthermore, as with 2.
4 Move the Tweaklite to point 4 on the inside of
the wrist, two finger-widths above the wrist
crease on the inside of the forearm, in the
middle and press the button. Then, a pulsating
color tone is emitted again for 2 minutes. The
Tweaklite stops with a tone.
5 Move the Tweaklite to point 5 on the left wrist.
Furthermore, as with 4.
CAUTION: If you are unable to sleep for a long
period of time or have physical discomfort, this is a
likelihood. Any underlying causes should not be
excluded and may require medical referral.

Insomnia
If falling asleep takes you about 15 minutes each night, that is more than 91
hour that you lose annually. What is even more interesting is the fact that
you are spending more than two 40-hour workweeks just lying in your
bed. In case you suffer from insomnia and you spend more than an hour to
fall asleep, you are basically spending more than nine 40-hour weeks on this
activity annually. This is really an immense amount of wasted time!!!
If you are really willing to change this situation, keep reading. This article
presents simple tricks that can help you train your brain to fall asleep almost
instantly.
REMOVE CAFFEINE FROM YOUR DIET
It is highly recommended to eliminate the caffeine for at least two weeks prior
the attempt to improve your sleep patterns and habits. Basically, foods and
drinks that should be excluded from your diet are the following:
•Cola
•Coffee
•Chocolate ( including cocoa and cacao)
•Yerba mate
•Caffeinated Tea ( green tea, white tea, and decaf tea)
No matter how strange it seems, even one small cup of morning coffee can
negatively affect your ability to fall asleep quickly at night. You are also likely
to feel less restful, and you will tend to awake more frequently during the
night. As a result, you will wake up tired and eager for extra sleep.
The caffeine lovers will be happy to learn that it is acceptable to add the
caffeine back once they are done with the adaptation training. It may still
disrupt you a bit, but once you have achieved the habit of falling asleep in
30 seconds, you will still be able to do so even with some coffee drank up
during the day.
Train Your Brain to Fall Asleep Faster
The inventor of this training explains that about ten years ago, falling asleep
has taken him 15-30 minutes. Sometimes, when he was worried or was
thinking about something, it might have taken him more than an hour.
However, this training has helped him a lot, and now he is able to fall asleep
in less than 30 seconds.
He also adds that this refers to normal conditions. In cases of stressful day
and too much thoughts of his mind, he may find it difficult to relax and fall
asleep quickly.
He reached the point of falling asleep in 30 seconds through a long-term
process of sleep training. This means that there isn’t any magical mental
trick that can help you achieve this instantly. You have to train yourself
instead, and once you`ve trained yourself to this point, the process is
extremely easy and it runs automatically.
Understanding the Training Process
The training process requires commitment and it may take you a long time,
months or even years, depending on how far you want to go. It isn’t difficult
at all, and the only thing it requires is persistence and consistency.
First of all, you need to understand that falling asleep faster is possible. As
a matter of fact, you have been probably able to fall asleep instantly after a
very exhausting day, after reading a book, or after watching a movie. So, this
means that your brain already knows how do fall asleep quickly, and it only
needs additional training to do it more consistently.
The main reason that you aren’t falling asleep faster is that your brain is not
trained to do so. You may eventually reach that point, but you are now far
from there. Similarly, you may be able to do the splits, but if you don’t train
your brain, you won`t be able to do the splits at all.
The crucial thing about this approach is to incentivize your brain to drop all
other activities and to transition into sleep right away. If there are any
consequences for a lazy approach to falling asleep, your brain is likely to
continue to be lazy.
The brain is active all the time, even during sleep. It operates in different
modes of consciousness, such as beta, alpha, theta, and delta phases.
While lying in your bed and waiting to fall asleep, you are actually waiting for
your brain to switch modes. An untrained brain takes its own time to switch
modes and you end up dwelling on other thoughts, tossing and turning, or
just lying down and waiting for it to be ready for transition. If you don’t train
your brain it will remain naturally lazy.
Even though your conscious wants to go to sleep, your subconscious is the
one in charge. So, if your subconscious takes more time to fall asleep, your
conscious will have a hard time forcing it to hurry. As a matter of fact, the
subconscious will keep distracting you and keeping your conscious mind
occupied instead of letting your relax and fall asleep.
On the other hand, a trained subconscious is fast and obedient. When the
conscious says to sleep, the subconscious activates the sleep mode and
does so instantly. However, the subconscious can still reject the request in
case you are partially sleepy.
The process itself includes using short, times naps so that it trains your brain
to fall asleep faster. Here is how it works:
If you feel sleepy at some point during the day, feel free to give yourself
permission to take a 20-minutes nap. However, make sure it lasts 20 minutes
only! Use a timer to set an alarm, or use Siri on your phone. A kitchen timer
with 20-minute countdown works great too. Remember that regardless of
how long it takes you to fall asleep, you have 20 minutes total for this activity.
Don’t try to force it, as there is nothing special here. Just relax and try to fall
asleep as you normally do. If you manage to fall asleep, that would be great.
If you fail and just lie awake for 20 minutes, also great. If you sleep for couple
of minutes, that would be okay too.
The most important part is getting up immediately at the end of the 20
minutes. You may be tempted to continue napping, but don’t do so. Putting
the alarm across the room may be helpful, as it forces you to stand up and
turn it off. If you still feel tired, you can take another nap later.
The best would be to take this nap during the day, but you can also do it in
the evening, as long as it is at least an hour before the bedtime. The best
time for evening nap is after dinner, as most people feel sleepy after this
meal. It is recommended to practice one nap a day.
The next part of the process is waking up with an alarm in the morning. It is
recommended to set the alarm for a fixed time every day. Get up instantly
when the alarm goes off.
Paying attention to the time you go to bed at night is also very important.
You need a good 7 hours of sleep each night. So, if you plan to get up at
5am every morning, go to bed at about 10 pm.
By following these steps, you are basically sending your brain a massage
that the time you have to sleep is limited. So, if your brain wants to sleep
long enough, it has to learn to fall asleep faster so that it gets the 7 hours of
sleep. If it wastes time falling asleep, then it misses out on the extra sleep.
By going to bed whenever and allowing yourself to get up whenever, you
reward your brain for laziness and inefficiency. It’s okay 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 okay to
waste time transitioning to sleep.
Ingredients like coffee and chocolate acts as stimulants on which your brain
counts when you don’t get enough sleep. By removing these outs, you are
helping your brain to connect the dots. In this way it learns that taking too
much time to fall asleep means lack of sleep, which results in tiredness and
sleepiness during the day. Cutting down on stimulants and extra snooze
time, causes the brain to understand that it has only one remaining solution-
to adapt by transitioning into sleep much more quickly.
You need to train your brain that the sleep time is limited, instead of sending
it a message that oversleeping is fine and that there are stimulants available.
As the brain is naturally good at optimizing scarce physiological resources,
with a bit of training it can learn to optimize its use of the sleep time, as a
limited resource.
Feel sleepy during the day due to limiting the sleep time at night is perfectly
fine. You can take naps as needed, as it is okay to take multiple naps if you
need to. However, make sure you keep them limited to 20 minutes max.
Whenever you get up, stay up for at least an hour.
In case you are pressed for time and don’t have 20 minutes available for
napping, try napping for shorter intervals, such as 15, 10 or even 5 minutes
for a nap. These short naps are quite refreshing, but only if you fall asleep
quickly.
It is important to teach your brain that a 20-minute nap means 20 minutes of
TOTAL time lying down. If you spend of the time tossing and turning, it
means less sleep.
You should also teach your brain that it has limited number of hours in bed,
so if it wants to get enough sleep, it should better spend all of the time
sleeping. Spending time on non-sleep activity takes out time from the sleep
itself.
Once you have reached the point and you are able to fall asleep whenever
you want to, you can ditch the alarm, put an end to the training process, and
wake up whenever you want. You are also allowed to add the caffeine back
as well.
If you find this approach too strict, you are very likely to fail. Giving your brain
an easy out will only allow it to take that out, and fail in learning the
adaptation presented here.
Taking into consideration that everyone is different, every person needs
different amount of time to adapt. Some people will adapt within weeks and
some may take much longer. The diet is one of the main factors contributing
to the outcome.
Generally, more natural and healthier diet makes it notably easier to adapt
to any type of sleep changes. Exercise on regular basis contributes a lot as
well, especially the cardio exercise which helps to re-balance
neurotransmitters and hormones.
On the other hand, following a diet which is mainly based on heavily
processed foods and less physical activity leads makes people fail in the
process of adaptation and making sleep changes of any kind.
Train Your Brain to Fall Asleep In 30 Seconds.