Want to fall asleep faster? Try setting a neural curfew and a digital sunset

Mind over mattress?It’s no secret that most Americans don’t get the recommended seven to nine hours of nightly sleep.Persistent stress, pressure-cooker schedules, 24/7 digital connectivity and “hustle culture” significantly contribute to insomnia.There are several ways to address sleep deprivation — you could reconsider your sleep position, for one, and avoid heavy meals and stimulants such as alcohol and caffeine before bed.Dr. Daniel Amen, a double board-certified psychiatrist and brain-imaging researcher based in California, emphasizes the importance of focusing on the brain to improve sleep.He reveals five little-known ways to reboot your mental hard drive so you can nod off faster and wake up revitalized.You probably haven’t had a curfew since you were a teen — that’s about to change.Amen suggests establishing a “neural curfew,” a consistent bedtime that allows for at least seven hours of sleep so your brain can detox and properly reset.

Follow it on weekends as well.“Sleep is when your brain clears out metabolic ‘trash’ through the glymphatic system — like a nightly brain wash,” Amen, founder of Amen Clinics, told The Post.“Staying up too late or getting fewer than seven hours of sleep clogs this cleanup, leading to memory issues and brain fog.”We know that screens are not good for us.Research has consistently shown that too much screen time can lead to obesity, eye strain, headaches, anxiety, depression and sleep woes.Amen recommends setting a “digital sunset” — no screens 60 minutes before bed.“Trade news and email for calming rituals like reading fiction, journaling or a warm bath,” he said.“Prime your brain for rest with multi-sensory signals that it’s time to power down,” Amen said.Before hitting the hay, try taking a warm bath to decrease the stress hormone cortisol, playing soothing music with a slow rhythm and dimming the lights.He also encourages lowering the temperature of your bedroom, getting a ...