Yes... Sound sleep is within reach.

                                                    I guarantee it!

Tossing and turning… your mind is racing, going over everything that happened during the day or what may occur tomorrow. When one’s mind is undisciplined, it refuses to relax and it refuses to allow the body to unwind. As a result, it is difficult and even impossible at times to go to sleep.

“62% of American adults reported that they have insomnia a few nights a week or more. That is up by 27% in a decade.” National Sleep Foundation poll.

Sleep deprivation can cause irritability, poor memory, poor concentration, mood swings, and memory impairments. It may even interfere with tissue repair and growth, not to mention cell regeneration. What can you do? If your condition is chronic, we suggest that you consult a sleep clinic. In the meanwhile, this self-hypnosis recording will certainly calm your body & mind. What must be done regarding sleep, is to train your mind to do what you want it to do, when you want it to.

What Causes Insomnia?
The most common causes of chronic insomnia are depression, arthritis, kidney disease, heart failure, asthma, sleep apnea, narcolepsy, restless legs syndrome, Parkinson's disease and hyperthyroidism. People over age 60 and especially women are more likely to experience insomnia.

Also the following conditions make healthy sleep a greater challenge.

• A history of depression
• Stress
• Environmental noise
• Extreme temperatures
• Change in the surrounding environment
• Sleep/wake schedule problems such as those due to jet lag
• Medication side effects


Here are a few tips to help you get better sleep.
Most of these are covered in the self-hypnosis recording.

·         Sleep only when sleepy. This reduces the time you are awake in bed.

·         Don’t obsess about sleeping or not sleeping.

·         If you can't fall asleep within 20 minutes, get up and do something boring until you feel sleepy.

·         Do not expose yourself to bright light before you retire. The light signals your brain that it is time to wake up. In the morning, use sunlight to set your biological clock. As soon as you awake in the morning, go outside and turn your face to the sun for 15 minutes. In any case, you are wise to get 15-20 minutes of sunlight everyday for your vitamin D fix. This raises your mood. Sunlight does not necessarily mean sunshine because overcast conditions are just fine here.

·         Don't nap excessively during the afternoon or the evening.

·         Get up and go to bed the same time every day. YES, even on weekends!

·         Refrain from vigorous exercise at least 4 hours before bedtime. A leisurely walk is fine.  

·         Develop sleep rituals. This idea is expanded on my cassette.

·         Only use your bed for sleeping. Sex is the only exception. In other words, aside from a bit of light reading to aid in slumber, avoid intense reading, watching TV or eating.

·         Avoid alcohol, nicotine, and caffeine at least 4-6 hours before bedtime.

·         Have a light snack before bed. Turkey and dairy products contain tryptophan, which acts as a natural sleep inducer.

·         Take a hot bath 90 minutes before bedtime.

·         Make sure your bed and bedroom are quiet and comfortable. If noise disturbs you, wear earplugs or get a "white noise" machine.  For the early sunrises of summertime, consider eyeshades.

·         If you have aching muscles, perform some active progressive relaxation.

·         If your mind is rehashing events of the day or planning future events, put trust in your very powerful subconscious mind to handle all of that traffic. Delegate!