Insomnia - FastStart

8/14/2019 Insomnia - FastStart

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By Yan Muckle, SleepTracks.com


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Copyright 2007 SleepTracks.com and Facteur Y all rights reserved.Unauthorized distribution prohibited.

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DisclaimerMy lawyer wants you to know that Im not a doctor and never played one on tv. Thisproduct is the fruit of my personal research and experiences and I share it with you forinstructional purposes exclusively. These materials are not meant to diagnose, treat orprevent any disease, and are no substitute to medical advice. You should consult yourphysician and follow his advice.

Keep in mind that the sleep-restoring techniques offered in this program are intendedfor use only by people who suffer from chronic benign, or organic, insomnia. In otherwords, conditions that do not necessitate any form of medical of psychiatric treatment.

Sleep Tracks Disclaimer

You agree that the audio sessions that are part of the SleepTracks Sleep OptimizationProgram are designed solely for self-improvement, aid in motivation, relaxation, andexperimentation. They are not intended as a replacement for medical or psychologicaltreatment. No medical claims are intended express or implied.

Those meeting any of the following conditions, whether knowingly or not, should notlisten to the Sleep Tracks:

Epileptics Pregnant women Those who are wearing a pacemaker Those prone to or have had seizures

Those who should consult a physician before the use of this product include:

Individuals under the influence of medication or drugs.These sessions are not to be used while under the influence of alcohol or other moodaltering substances, whether they are legal or illegal.

Children under the age of 18 are to be examined by a physician for epilepsy or illnessesthat may contribute to seizures prior to the use of the Sleep Tracks, as they are moresusceptible to seizures.

Finally, DO NOT LISTEN TO ANY OF THESE AUDIO FILES (WITH THEEXCEPTION OF THE WAKE UP! SESSION) WHILE DRIVING OR OPERATINGMACHINERY.

You assume all risks in using them, waving any claims against SleepTracks.com,Facteur Y, Yan Muckle and their affiliates for any and all mental or physical injuries.

You also agree to assume liabilities when allowing other persons access to the SleepTracks.

In no case will SleepTracks.com, Facteur Y, Yan Muckle or other distributors of theSleepTracks Sleep Optimization Program be liable for chance, accidental, special,direct or indirect damages resulting from use, misuse or defect of its products,instructions or documentation.


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Table of content

What Youll Get Here .............................................................................................. 4

Introduction.............................................................................................................. 4

What Doesnt Work ............................................................................................. 4

So What Will Work? Three Things: .................................................................... 5

How To Proceed....................................................................................................... 6

Part 1 ....................................................................................................................... 7

Train Your Brain To Sleep Soundly With The Sleep Tracks............................. 7Insomnia Buster ....................................................................................................... 8

Fall Asleep ............................................................................................................. 11

Whole Night ........................................................................................................... 13

Power Nap.............................................................................................................. 15

Wake Up! ............................................................................................................... 18

Part 2 ..................................................................................................................... 20

10 Steps To Optimal Sleep And Peak Energy ................................................... 20

Part 3 ..................................................................................................................... 24

Frequently Asked Questions ............................................................................... 24

Questions on delivery and formats .................................................................... 25

Technical questions regarding the tracks........................................................... 26

Questions on best practices................................................................................ 28

Enjoy your upgraded energy and your new free time............................................ 34

Tell Me How Youre Doing................................................................................... 34


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What Youll Get HereIn this Fast Start Guide youll discover how to maximize your use of thedifferent brainwave entrainment sessions included in the SleepTracks

Sleep Optimization Program.For an explanation of what brainwaves are, and how brainwaveentrainment works, refer to the Optimal Sleep course.

IntroductionI want to congratulate you for taking a decision thatll have a huge impacton your life.

If you apply just a fraction of what youll learn in the course and use theSleep Tracks along the way, your nights and consequently your days! will be transformed. Fortunately, it wont be hard. The brainwaveentrainment sessions included in the Sleep Tracks Sleep OptimizationProgram will make it dead easy for you to say bye-bye to sleepproblems forever.

Youll start enjoying truly restorative sleep, the kind youexperienced when you were a kid.

Better yet, applying what youll learn will enable you to spend lesstime in bed than youre doing now...

AND watch your energy levels go higher than they had in years.

Contrary to most popular beliefs, insomnia is not a disease. Its just asymptom of other underlying problems that need to be solved. Once thosereal causes are removed, insomnia disappear.

What Doesnt WorkLets review what doesnt work first so you may stop wasting your timewith them:

Forcing yourself to sleep doesnt work. Even if you try and try andtry but I bet you already figured that out


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Alcohol doesnt work. On the contrary, using booze as a way toease your way into the night robs you of the deep sleep youdesperately need even when youre under the impression that youslept like a log.

Having a super-duper pillow and a whizamatic bed is not enough.Would be nice if it was that simple though

Most sleep and relaxation CDs dont work. Sure, the worst that canhappen is that you waste your money. But relaxing sounds andsprinkled suggestions have very little power in changing how yourbrain reacts when you lie down to go to sleep.

Sleeping pills dont work. Repeat after me: sleeping pills dont cureinsomnia because they dont treat the causes of it! Make sure

you view OptimalSleeps Key #4, Get Rid Of The Sleep

Enemies, to fully understand why you must avoid sleeping

pills like the plague.

So What Will Work? Three Things:

1- Remove The Obstacles

One, remove the obstacles that prevent you from sleeping soundly.

2- Adopt Sleep-Friendly Habits

Two, replace the habits that caused the problem in the first place with newones that favor sound sleep. As youll see, theres not much to it once youknow what to pay attention to.

3- Train Your Brain

Three, train your brain how to fall fast into a deep sleep and give you therest you need. The Sleep Tracks provided with this program will guide

your brain to produce specific, sleep-inducing brainwaves. The method iseffective, proven, and promotes long-lasting health. Within a couple daysyoull start to sleep soundly again, and within a couple months you wonteven need to use the Sleep Tracks anymore.


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How To Proceed1. Read this Fast Start Guide first or view the Introduction of the

Optimal Sleep course. Identify which of the Sleep Tracks youthink will be best suited for your specific situation.

2. Transfer the tracks to your favorite mp3 player or burn a copyof them on a CD (of course youll skip this if you got the physicalversions on CDs).

3. When youre done, start listening to the sessions on a regularbasis. And keep using them as advised later in this guide.

4. View the Optimal Sleep course at least once to get a betterunderstanding of how sleep works, what youre doing right now tosabotage your sleep, and how to change that. Take notes, anddecide on specific changes you want to make right now.


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Part 1Train Your Brain To Sleep Soundly

With The Sleep Tracks


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Insomnia BusterThis session is meant to be used before bed, but may not put you to sleep.

Instead, it is meant to have permanent effects by restoring control of sleep

to your brain.

This Track Is For You If

You're not especially anxious or tensed, but can't get to sleepbecause your mind is producing non-stop chatter.

You have the tendency to wake up repeatedly during the night,or if you suffer from early-morning insomnia.

You suffer from restless legs syndrome or periodic legmovement.

How It Works

Theres one particular range of brainwave activity that is called SensoryMotor Rhythm (or SMR). Scientists think they're involved in the controlof arousal states, energy levels, and also of inhibiting movement duringsleep. Increasing SMR generally results in deeper sleep and more energythroughout the day.

Most insomniacs have a very low amount of SMR activity during the day.

One way to increase SMR in the brain is to exercise regularly. Anotherway is to listen to the Insomnia Buster Track anytime. It will naturally andeasily increase SMR brain activity and condition your brain to sink intothe deep sleep you need most.

Along with the soundtrack, you will hear short rapid pulses. Your brainselectrical response to each individual pulse is what causes the shifts inyour brainwave activity.

Benefits

This session stimulates the Sensori-Motor Rhythm (SMR), which willincrease relaxed attention and bring relief from mind chatter. Its alsoextremely effective at bettering concentration, reading speed, treatinginsomnia, ADD/ADHD, bring relief from learning disorders and, to alesser extent, depression, anxiety and stress.


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When/How Long/How Often To Use It

You can listen to this track anytime during the day, whenever you have 30minutes of quiet time. The best would be just before going to bed, but ifyou cant, other times are fine also. Remember that the purpose of this

track is not to put you to sleep but to re-condition your brain for optimalsleep.

The effects of this session will be cumulative over time. You need toexpose your brain to this same stimulation every day until you no longerexperience sleep problems. If you happen to skip days here and there,theres no harm. It will just take a little more time before you get thecumulative benefits.

Once a day is enough.

Use it at least every day over a 2-week period before determining if it

really helps you or not. You should see results much faster than that, butfor some people it can take that long.

If you dont have success with this session, it could be that your SMRlevels are fine, you just need to be "guided" down to deep sleep. If thatsthe case, try using the Fall Asleep Track instead.

Once you feel you have regained control over your sleep and are fullysatisfied, stop using it and see how it goes. If you start to sleep badly againat a later time in your life, simply resume listening.

Feeling tired during/after this session is normal, even if you listened to it

during the day. It means you were probably lacking in SMR, and thatyoure sleep deprived. If its daytime and you feel like taking a nap, goahead if you can. Just make sure you dont nap for more than 20 minutes use the Power Nap track to limit your nap duration.

A few people report headaches when they use a session like this one forthe first few times. If thats the case, dont worry. Your brain is just notused to being stimulated this way. The problem will go away in a shorttime.

How To Use It

1. This session is meant to be used before bed, but is not meant to putyou to sleep. Instead, it is meant to give your brain more controlover sleep patterns and help you permanently cure insomnia.


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2. Make sure you are comfortable, in a chair or lying down, and thatyou wont be disturbed. After starting the session, close your eyesand try to relax.

3. Drink a glass of water before each session. Entrainment increasesblood flow and metabolism, which can make you thirsty mid-session.

4. Headphones are not required for this session, but recommended.The entrainment effect will be stronger and youll get faster results.

5. Adjust the volume so you feel comfortable. It doesnt need to beloud, unless you live in a noisy environment. If thats the case, thenturn up the volume listening to the session will help you tune outexterior sounds. If the sounds disturb you, thats a sign the volumeis too high.

6. Focusing your mind on the pulses will increase the entrainmenteffect. But if you find yourself drifting away, let it be. Relax yourbody and let go of everything.

7. After the session, ease back into your normal routine or go to bed ifits bedtime.


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Fall AsleepUse this session as youre going to sleep. It will guide you gently from a

fully awake state down to a deep, healthy sleeping state.


You have trouble falling asleep.

Youre tensed and anxious. If you think anxiousness and stress are themain reasons for your poor sleep, than you might get better results withthis track than with the Insomnia Buster.

How It Works

The Fall Asleep Track has been designed to lead you progressively intoslower and slower brainwaves, making you sink deeper and deeper. It willhelp you relax, let go, progressively drift away and go all the way downinto deep restorative sleep.

Benefits

This session will help relieve tension and anxiousness. It will help youunplug from the day and enter into the night.

But its more than a relaxation tape: as it guides your brain away from

daytime consciousness and into the vast ocean of sleep unconsciousness, italso trains your brain into generating more abundantly slow thetabrainwaves.

This session proved effective with people who suffer from chronic painand fibromyalgia as well.


This sessions must be used in bed, right when you want to fall asleep.

At first, use it alongside the Insomnia Buster Track. They willcomplement each other.

Use it at least every night over a 2-week period before determining if itreally helps you or not. You should see results much faster than that, butfor some people it can take that long.


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Once you feel you have regained control over your sleep and are fullysatisfied, stop using it and see how it goes. If you start to sleep badly againat a later time in your life, simply resume listening.

How To Use It1. Do not set this track to loop. When it finishes playing, youll most

probably be deeply asleep.

2. Headphones are not required for this session, but, again, theyrerecommended. Listening to it directly through speakers is fine.Experiment and see if you respond well that way.


4. Get in your bed, ready for the night. Make sure you wait until youreally feel sleepy. (check out Key #3 for more info)

5. Start the session, close your eyes and relax.6. Dont try to fall asleep. Instead, focus your mind on the pulses and

the sounds. If you find yourself drifting away, let it be. Relax yourbody and let go of everything.

7. If youre still awake after half an hour, implement the sleepreduction strategy explained in Key #3 of Optimal Sleep.

8. If you wore headphones, wait until you wake up slightly later in thenight to take them off, then dive back in.


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Whole NightThis session is designed to accompany you during the whole night and

make sure you spend a significant portion of it in the deepest, most

restorative sleep stages.


You find yourself frequently waking up during the night.

You wake up too early in the morning and cant get back to sleep.

You suffer from light, fragmented sleep.

You snore a lot or suffer from light apnea.

How It Works

The Whole Night Track is one hour and a half long because it mimics afull sleep cycle (to learn more about sleep cycles, view OptimalSleepsKey #3).

People who wake up frequently and/or wake up too soon in the morningexperience sleep cycles that are broken up. Most of the time, their sleepdoesnt go deep enough to be fully restorative; it stays at the surface.

Contrary to the other sessions, this one is meant to be played on loop allnight long.

Benefits

This session will help you regain a healthy sleep cycle.

As you listen, you begin to feel your body loosening and relaxing. Youfind your mind being led deeper and deeper, without a single ounce ofeffort. Before you know it, you're going down all the way to the bottomand then progressively re-emerge as the cycle completes its loop butnot so much as to make you awaken. Then the cycle starts over and you go

all the way down again.The results are also cumulative over time. The session will litterallyrewrite your brains way of modulating its sleep cycles. The effects willlast long after youve stopped using this particular track, by eliminatingthe tendency to wake up all the time.


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People suffering from troubled sleep because of heavy snoring or lightapnea reported deeper sleep and reduced snoring while listening to thistrack.

When/How Long/How Often To Use ItThis sessions must be used in bed, through the night.

At first, use it alongside the Insomnia Buster Track. They willcomplement each other.

Use it at least every night over a 2-week period before determining if itreally helps you or not. You should see results much faster than that, butfor some people it can take that long.

Once you feel you have regained control over your sleep and are fullysatisfied, stop using it and see how it goes. If you start to sleep badly again

at a later time in your life, simply resume listening.

How To Use It

1. You need to set your CD or mp3 player to LOOP.2. Do NOT use headphones for this one. Sleeping the whole night

with something on your ears would disturb your sleep.


4. Get in your bed, ready for the night. Make sure you wait until youreally feel sleepy. (check out Key #3 for more info)

5. Start the session, close your eyes and relax.6. Dont try to fall asleep. Instead, listen to the dull background

sounds and pulses. If you find yourself drifting away, let it be.Relax your body and let go of everything.

7. To make waking up in the morning easier, try to sleep for a setnumber of cycles (again, see OptimalSleeps Key #3 for more infoon sleep cycles): 6 hours, 7 hours and a half or 9 hours. Waking upwhen youre in the deeper portion of your sleep is always harderand would make you feel extremely tired.


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Power NapA nap taken with this track condenses in 20 minutes the rest you'd get

from a full sleep cycle of an hour and a half. You wake up from it fully

refreshed, ready to start a new day.


You want to recharge your batteries, enhance your creativity,boost your productivity and more.

You want to reduce your overall sleep time by inserting napsduring the day.

How It WorksThe Power Nap Track will help you to dial down fast and sink to theperfect napping sleep depth (you don't want to sink too low to avoidfeeling groggy when the time's up).

During your resting time the background sounds will block out externalstimuli so you won't be disturbed. This is important because you may notalways take a nap in perfectly silent environments.

Once the time is up, the brainwave entrainment pulses will pick up inspeed and pitch, helping you regain a fully clear state of mind. Different

sounds and music, gentle at first, will make sure you emerge.

Benefits

Mastering the art of proper napping can allow you to extend your day andbe as full of energy during the evening than if you had just awaken.

Getting such a deep rest in the middle of your day will bring more benefitsthan I can list here. It will for example enhance your creativity, help youregain focus, renew your strength and resolve, spark new ideas andincrease your productivity all in just 20 minutes.

On the health front, a recent study showed that people who take a shortmidday nap can reduce their likelihood of getting heart problems by 64%.

Using the Power Nap Track can also allow you to reduce the overall timeyou spend in bed. View OptimalSleeps Key #5 for all the details.


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Use it whenever you want to take a nap.

The sessions length is a little over 20 minutes because several minutes areused to make sure you wake up at the end.

Even though using the Power Nap Track will tremendously help youbecome proficient fast at napping, becoming really good at it will take alittle while. You may not fall asleep at all the first few times you try it. Ifthats the case, dont get discouraged. Dont assume that I just cant napduring the day. Give your body/mind the time to learn and integrate thatnew skill. If you persevere, youll be falling asleep in under 5 minutesafter a couple weeks.

How To Use It

1. Wait until you reach a natural slump in your day, a moment whenyou feel sleepy.

2. Make sure you wont be distracted. If youre afraid that someonewill come in and make a request, or make noise, youll most likelywont be able to let go completely. So close the door, or if youcant do that, cuddle up into a never used closet, or put a big signon your desk to let everyone know youll be answering requests in20 minutes. Or go in your car.

3. Use a sleep mask to block out light, or put a scarf over your eyes.4. Put on your headphones. Being isolated from external sounds will

play a big factor in being able to drift off.

5. Adjust the volume so you feel comfortable. It doesnt need to beloud, unless you live in a noisy environment. If thats the case, thenturn up the volume. If the sounds disturb you, thats a sign thevolume is too high.

6. Adopt a comfortable position lying down. After starting the session,close your eyes and relax.

7. State your intent. When youre ready, tell yourself silently: I sleepfor 20 minutes. When I wake up Ill feel totally rested andrefreshed, ready to resume my day. Saying it just once, matter-of-factly, is enough.

8. Relax your jaw. This simple act will help you relax your wholebody and fall asleep. Let your mouth open. If youre on the sideand start to drool, so be it.


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9. Let go of everything. Listen to the pulses and the dull backgroundsounds.

10.If you maintain some form of consciousness, dont fret about it.Youll still feel more rested and fresh after 20 minutes anyway,even if you dont sleep. Youre not wasting your time.

11.Dont stop the track and take off your headphones as soon as thetime is up. Keep them on until youre standing upright. This willavoid any possibility that you fall back asleep.

12.After the session, ease back into your normal routine. Stretch,breathe, drink a glass of water, and resume your day.


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Wake Up!This session is the equivalent of taking a good dose of strong coffee,

without the side effects, and faster results.


You want a boost anytime during the day. You feel rundown or sleepy at a time when you cant take a nap

and must stay productive.

How It Works

This sessions uses a progressively faster pulses to bring your brain into

high gear. The effect of the faster and faster rythm is augmented by aprogressively rising pitch over a 20 minutes period.

Benefits

Youll feel a quasi-instant energizing effect. Youll be more alert, moreawake, more productive. Your thought process will speed up and yourattention level will rise. Youll be able to concentrate better.

This session wont have a long-term effect, but will act as a punctualenergizer.


Use it anytime you want to get yourself out of a slump. Taking a napwould be best, but its not always possible.

Note that using this track is no substitute for taking sufficient rest. Ifyoure utterly exhausted, the Wake Up! Track will help you a little, butthe effect will be short-lived.

Some people are unnerved by the fast pulse and slowly rising pitch. Some

cant stand it, others love it. If you experience discomfort when listeningto the session a first time, try it a few more times on subsequent daysbefore discarding it.

Dont abuse this session by starting it over and over. But you can listen toit more than once during a given day.


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How To Use It

1. Keep a glass of water at hand. This kind of fast brainwavestimulation increases metabolism and blood flow in your brain,which can make you thirsty mid-session.

2. Headphones are not required for this session. But you can wearthem if you prefer.

3. Start the session and keep doing what you were doing. You donthave to close your eyes and sit still.

4. Adjust the volume so you feel comfortable. It doesnt need to beloud, unless you live in a noisy environment. If thats the case, thenturn up the volume. If the sounds disturb you, thats a sign thevolume is too high.


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Part 2

10 Steps To Optimal SleepAnd Peak Energy


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Here are 10 steps to help you plan your success and get rid of your sleepproblems once and for all. These 10 steps constitute the key highlights ofthe Optimal Sleep Course. To get more details, make sure you view eachone of the 5 keys at least once.

1- Keep a sleep log

First, you need a way to keep track of the changes youre about tomake. Documenting what you do is crucial, and the best way to dothat is to keep a sleep log.

Pick a notebook and write in it everything that pertains to yoursleep. Begin by writing what your intentions are, what you want toaccomplish, what youll do with your time and energy once youvereached your goal.

Then make a note of any change you make to your schedule. Trackhow you sleep, how you feel during the day and note anything thatmight have an effect on your level of energy and the soundness ofyour sleep. It will greatly help you in gaining better self-knowledge,and in applying what you learned in this course.

2- Look for medical conditions

Next, look for any medical condition that might affect your sleep. Ifyou have any doubt, consult your physician. Do what it takes toclear up the way.

Check out Key #4 to learn more about them.

3- Stop the sleep thieves

Keep also an eye on the other factors that can destroy your chancesof a good nights sleep. TV in the bedroom, too much coffee oralcohol, etc.

Also in Key #4.

4- Start using the Sleep TracksThen start using the Sleep Tracks, starting with the Insomnia Buster.Pick the tracks that most suit your situation.


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5- Pick a bedtime routine

Establish a bedtime routine that works for you and stick with it.Give any new habit a 30-day trial. Consistency will help you agreat deal in retraining your body/mind to fall asleep fast and sleep

deeply.See Key #3 for that.

6- Wake up at the same time everyday

For the same reason, wake up at the same time every day, sevendays a week. You dont need to be obsessive with this though.Raising within an hour of your normal schedule wont throw youoff balance.

Also in Key #3.

7- Move every day

Find a way to move your body every day. This cant be stressedenough. Please do it. Pick something thatll bring you pleasure anddo it for 30 days, then see how you feel.

Check out Key #2 for more info.

8- Get more light

If you can, do your daily exercise outdoors to benefit from daylight.Again, do a 30 day-trial.

If you have trouble falling asleep or staying asleep, expose yourselfearly in the morning. If you wake up too soon, wait until theafternoon to get your daily dose. And leave those sunglasses athome

Also detailed in Key #2.

9- Drink more water

Dont forget to drink water throughout the day. Give your body aglass of water every hour you spend awake, and watch your energylevel go up.


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10- Know your cycles

And lastly, take that self-knowledge a step further and determinethe length of your sleep cycles by taking notes in your sleep log.

Once you possess that information and that youve become good at

falling asleep fast, adjust your waking time to coincide with the endof a cycle.

Youll learn all about sleep cycles and why theyre so important inKey #3.


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Part 3

Frequently Asked Questions


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Questions on delivery and formats

Q: I thought I would get CDs... How do I get them?

A: Hmmm... no, you won't receive anything by mail. As is explained on

the website, there are several components to the program:-- The Optimal Sleep course can be viewed in your browser online (justclick on the link of each part to have it load in a new window and start toplay);

-- The Fast Start Guide can be printed (just click on the link to have it loadin your browser, and then print it);

-- The Sleep Tracks need to be downloaded and burned to CDs (oruploaded to your mp3 player if you have one). This is a simple process,even if you're not very computer-savvy. Just follow along the video

tutorial in the members area. You can watch me do it on my computer.If you don't want/can't do that, you can order the audio sessions on CDsand have them shipped to your house at the price of $5 each plus shipping.This is only to accomodate customers who already purchased the digitaledition but who prefer it this way. The pricing just allows me to cover mycosts.

To be able to prevail yourself of this option, go to the members area andclick on the link under the heading "4- Purchase the Tracks on CDs". Oruse that link:

http://kunaki.com/msales.asp?PublisherId=112143Even if you order the CDs, make sure you go to the members area to viewthe Optimal Sleep course and print the Fast Start Guide. Then implementwhat applie to your situation. It's important!

Q: Is the Healing track/Anxiety Ease track available on CD?

A: Not currently, sorry. It's offered as a gift in downloadable format onlyfor the time being.

Q: Is the Optimal Sleep course available on DVD? I have a slow

internet connection and the presentations take ages to play...

A: Unfortunately, no, the Optimal Sleep course is not available on DVDright now. Each presentation will take a good while to load if you're ondialup -- so you can go grab a drink or do something else -- but once it hasfinished loading you will be able to view it at normal speed.


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Technical questions regarding the tracks

Q: What are the tracks supposed to sound like? They seem more like

a rumble or motor running or something though I do hear some

music in the background. Is that the way they are supposed to sound?

A: Yes, that's how the tracks are supposed to sound. Depending on thetracks, there are some relatively fast pulses and, in the background, eitherbrown noise or soothing music/waves/water sounds, or some mix of thosesounds. It sounds strange at first, and may even annoy or irritate you, butyou should get used to it pretty fast.

Also, keep in mind that altough most users will find the Insomnia Bustertrack to be very relaxing, it's purpose is NOT to relax you or allow you tofall asleep. It stimulates a specific brainwave band called "sensory motorrhythm" in the beta range, that is found to be in very low supply in mostpeople suffering from insomnia. It is designed to correct that imbalanceand thus allow you to enjoy deeper sleep OVER TIME.

Q: The sessions I tried yesterday didn't relax me at all. I ended up

with a headache. Does this mean it's not for me?

A: See the answer above. Brainwave entrainment will increase blood flowin the brain -- a good thing per se, but since you're not used to it, aheadache might occur. This should subside pretty fast, though. By thesecond, or at the most the third session, this should be a thing of the past.

Q: Can I use the tracks along with sleep meds?

A: Certainly. You don't have to wait until you're completely off the meds.If you've been using sleeping pills for a while, do NOT stop cold turkey --your withdrawal symptoms could be aggravated and last longer. Doctorsrecommend tapering off very gradually (reducing the dosage as slow as5% per week). Please develop a reduction plan with your physician.

Q: Will the effect wear off after a while?

A: No, the effect won't wear off just because you keep using them.

Q: In the disclaimer it says you should not use the tracks if you have

been drinking alcohol or taking any kind of drugs. What is this

about?


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A: Just don't listen to the audio sessions if you've been abusing alcohol ordrugs and are still under their effect (we're talking DRUGS, here, notsleeping pills). Wait the day after.

If you take a couple glasses of wine in the evening, that is perfectly ok.

Q: Can the "Insomnia Buster' cd be listened to while just doing

normal activity, or do I have to sit down and close my eyes ?

A: You do have to sit or lie down and close your eyes for the brainwaveentrainment to have its effect. The only track you can listen to while doingsomething else is the Wake Up! track. With all the other tracks, youshould stay quiet, eyes closed, and put your attention on the sounds. Ifyour mind wanders, that is ok.

Q: Which ones should NOT be used with headphones, and which are

ok to use?

A: The only one that should not be used with headphones is the WholeNight track -- for the simple reason that it would be uncomfortable to wearthem all night long :) For all the others, the entrainment effect will bestronger with headphones.

Q: I did some more research on brainwave synchronisation and Iread that this technique puts you into a state similar to meditation

and some people get out of body experiences. Can you comment?

A: Many people use brainwave entrainment to deepen their meditativeexperience, yes. But rest assured that there is no danger of you doing an"out of body experience" or anything wacky with the sleep tracks. It doesnot conflict with any belief either.


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Questions on best practices

Q: I'm so tired that I just don't know how I manage to keep going.

I'm desperate. I sometimes think that I won't ever be able to sleep

normally again.A: Remember that feeling discouraged is natural when you severely lacksleep. Sleep deprivation will make you wrongly see your situation ashopeless.

IT IS NOT.

Just aknowledge that feeling while remaining aware that it is just a feeling,not the absolute truth.

Q: I've been using the track for the last 2 days and I'm not getting

much results... what do you suggest?

A: Some people will respond very fast, but many will need up to severalweeks to notice real improvements. It's a gradual process, and different foreach person.

Since you've been plagued by insomnia for quite some time, you need torecognize that your body/mind needs to be re-trained to sound sleep. Youwill literally change at a cellular level -- new neural pathways will becreated as you let the tracks do their work over time, and as you changesome habits and attitudes around sleep. But even if some people get

immediate results, lasting changes need some time to take root. So justkeep at it.

Implement what you learn in the Optimal Sleep course. Pay particularattention to the "sleep reduction" technique detailed in key #3. If the FallAsleep track does not put you to sleep initially, staying in bed is a BADidea and you need to adopt the sleep reduction technique along with youruse of the tracks.

More about the sleep reduction technique

When you happen to not fall asleep and decide to get up, find a boringthing to do. Ironing, washing pots, things like that. NO TV!

As an alternative to doing boring things when you get up (as described inthe course), you can try the following:


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Get out of the bedroom and go sit upright somewhere. Then listen to theAnxiety Ease track (or the Healing track that you should get within a weekof purchasing) AND RESIST FALLING ASLEEP.

That's right! Focus on maintaining awareness and at the same timerelaxing your whole body. Stop thinking about sleep altogether. Just enjoy,be present and relax. If you're tired, just feel your tiredness. Again, don'ttry to achieve anything or reach any specific result.

I say that because your sleep-related anxiety is caused by you focusing toomuch on sleep per se -- and, as you now know, trying to fall asleep andfocusing on sleep PREVENTS you from sleeping and only causes anxietyto flare up.

So, if you're not sleeping, instead of viewing this situtation as a "problem"you're anxious to get rid of, view it as "free time" -- who's not looking formore free time today? The best way to use this free time is to further train

yourself to be at peace within yourself, to just BE, let go and relax.

Call it meditation, call it silent prayer, call it contemplation, call it howyou want, but stop calling it "oh-my-god-here-it-is-again-I'll-be-so-tired-tomorrow" :)

The key is to STOP fighting against the fact that you're awake. Fightingwill not put you to sleep. So listen to one of those tracks mentioned aboveand just enjoy being there.

After a while you'll get pretty tired of sitting there in the dark. You'll startto slip.

Then... only when you do feel REALLY REALLY sleepy do you go tobed again. You can then use either the Fall Asleep or the Whole Nighttrack, or nothing if it disturbs you -- see what seems to work best for you.

Still awake after 30 minutes? Repeat the process -- regardless of whattasks await you the day after or what time it is.

Yes, that will require some courage.

You do this to re-train your body/mind to associate being in your bed andbeing asleep. If you're not asleep, get up, get out of the room.

In the morning, get up at a predetermined time and start your day. Youmight feel tired later, but remember this is no big deal, and remember thatthis is just TEMPORARY.

You're allowed to take a 20-minute nap in the afternoon. And even one inthe AM if you need it and can fit it in your schedule. Even if you don't fallasleep during those naps, you still benefit from the rest, and you further


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train your body/mind to relax and let go. Refer to key #5 for napping anduse the Power Nap track.

(You might find that proper napping at the right time reduce dramaticallyyour tiredness, and thus the desire to sleep long periods at night.Remember that the goal is not to sleep X amount of time, but to feel restedand alert during the day).

Repeat the process on subsequent nights.

You should soon fall asleep much faster, and stay asleep.

The key thing to remember is: be ruthless about BED = SLEEP ANDNOTHING ELSE (except sex of course). Combined with the Sleep Tracks,this technique is very powerful.

Q: Lately all Ive been doing is trying to find the one magic thing that

would help me let go so I can have one good night to build mynormalcy back on, but Im having no luck. When I re-try those

magic things that cured me in the past, they no longer work for

some reason...

A: It's sure that your mood and perceptions will be affected by how wellyou are rested. Yet, as you rightly point out, if you become too convincedthat you NEED a good night's sleep to feel ok, then this expectation isframing what you'll experience -- so you create a kind of self-fulfillingprophecy, if you will.

Also, "trying to find" and "let go" are mutually exclusive :)So instead of "trying to find" the magic pill that will allow you to let go... Isuggest you just practice meditation (just sitting and being aware, orsitting while using the Anxiety Ease track or Healing track) day after dayafter day. It will help you see there is no magic solution, just the presentmoment... Once you're fully in the present moment, there is no need tofind anything, and THAT IS letting go...

Q: After viewing the course, I started to listen to the audio sessions

but I felt some kind of pressure... and it made falling asleep even moredifficult! Does that mean it doesn't work for me?

A: Yes, listening to the course and then starting a session for the first timecan create some "internal pressure" which can affect negatively yourability to sleep... This is because of raised expectations.


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You expect the session to have an effect... so you start to wait for it... andthe increased self-awareness makes it even more difficult for you to fallasleep.

The mind is tricky!

A similar effect is at play in this contest I talk about in the Optimal Sleepcourse: there's this contest in which the person who would fall asleep thefastest would win a prize -- and of course those who knew about thecontest fell asleep last...

If you're tensing up with the tracks it's because you're focusing so much on"am I falling asleep? I hope I'll fall asleep... Oh God I'm still not asleep...Etc... Etc..."

To shift your focus, I would suggest the following... You've heard beforeabout gratitude journal, didn't you? Here's what you would do:

-- When you're in bed and ready to turn the lights off, take a few minutesto write at least 5 things/events/people that you feel grateful for. Makesure you really FEEL each of them while you write them. Then turn thelights off and start the track you're currently using.

-- Then, instead of starting to fret about sleep, stay in touch (in your mindand in your heart) with this gratefulness feeling. Allow it to fill you.Images will come and go... Just stay in this warm feeling of peacefulnessand openness that gratitude has opened in you.

(btw, aside from being a great way to leave the day behind and let go ofeverything, this practice, if followed regularly, will enrich your life andmake you so highly aware of all that life is granting upon you that allforms of anxieties will melt away. I'm serious!)

Don't forget to use the sleep reduction technique if you're still awake after30 minutes...

Q: Last night my daughter slept from 11:30-4:45am with the Whole

Night CD playing continuously. She said she drifted back around 5:15

and was "in and out " until time to get up at 6:50.

A: Just one comment: you need to realize (and then help her realize) thatour perceptions are distorted at night. We can easily have the feeling thatwe "didn't sleep at all" even though we actually slept for several hours --sleep studies have showned that time and again.

So even if she feels like she's been "in and out" from X to X, it doesn'tmean there is necessarily a problem there. Our need for deep sleep is


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mostly over when morning approaches, so sleep is lighter and REM(dream) is longer, which leads to that impression.

Q: The sleep tracks have been a wonderful solution. I have used them

faithfully for over a month. I now fall asleep immediately. I still wakeup after about three hours of sleep and have a difficult time going

back to sleep. I then reset the ipod to Insomnia Buster to fall back to

sleep and can often get a few more hours of sleep. Before using Sleep

Tracks I seldom had deep sleep, but now sleep soundly for several

hours. I hope in time I will be able to sleep for longer periods of time.

A: I'm glad to read you've been having success.

Now, you could undoubtedly do better... First, I don't think it's a good ideato listen to the Insomnia Buster when you wake up in the middle of thenight -- this track is NOT designed to put you to sleep. I would suggestyou use either the Fall Asleep or Whole Night if you happen to wake up atnight.

Fall Asleep: if you wake up later still, just start it again.

Whole Night: play it on loop on a CD player or use a cheap pillow speaker(you can get that on Amazon.com for less than $20).

See which one suits you best. It varies from person to person. And give ita few nights to gauge your response to each track.

Also, see if you can increase your exposure to daylight and your level of

activity (more exercise). That would surely help.Did you go through the Optimal Sleep course? If not, you should! Fromthe members area, just click on the link of each of the 5 parts to have themstart to play in your browser.

Q: We used the Insomnia Buster twice around 8:00pm but the 2nd

time she did not feel tired by 1:30am.

A: The Insomnia Buster is not meant to put your daughter to sleep or evento induce sleepiness -- but it should help retrain her brain to deep sleep

after a while.

I suggest you keep using the Fall Asleep or the Whole Night for a whileeven if you don't see much results for now. Some people will respond veryfast, but many will need up to several weeks to notice real improvements.It's a gradual process.


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Q: I plan to use Insomnia buster for 2 weeks -- I was not sure if I

could use it together with Fall Asleep at this time (I thought I needed

to wait 2 weeks before introducing a second cd)... Is it best to use it in

bed back to back?

A: No, you can use both simultaneously without problem. You can listento Insomnia Buster and then immediately Fall Asleep... or you can listento the first one earlier in the day (when you have some time) and use theFall Asleep when you're ready to go to sleep.

Don't limit yourself to using it for X weeks only though.

Q: Any known treatment for sore and tired eyes as this is the physical

symptom of lack of sleep that really bugs me?

A: I've never found a miracle solution to sore and burning eyes. One thing

that helps is to:1- Rub your hands very fast one against the other for 20 seconds or so(charging them with electricity)

2- Make a cup with each hand and place them over your closed eyes. Staylike this for one minute.


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Enjoy your upgraded energy and yournew free time

Follow this program and I guarantee that youll very soon enjoy a level ofenergy you didnt have in years. Falling asleep fast and sleeping deeperwill make you need to spend less time in bed overall.

Youll soon be able to fully ride the waves of life, and Im very excited foryou. What are you going to do with your new free time and upgradedenergy?

You better start thinking about it

Tell Me How Youre DoingId love to hear about you and the results you get from using the SleepTracks and applying what you learn in Optimal Sleep. Will you let meknow? Tell me about your challenges, your progress, your success, giveme your comments. Tell me your story.

Send me an email at the following address:

[email protected]

Until then, I wish you the best!

Yan Muckle

Documents

Insomnia - FastStart