How To Ease Into Sleep

Do you-or someone you know-have trouble falling
asleep, or wake up too early and have trouble
getting back to sleep? Perhaps you aren't sleeping
deeply enough. You may have previously tried
relaxation, visualization, or having good sleep
habits like having like slowing down before bed.
Those approaches are rarely enough. Below are two
steps that offer you a specific way to ease into
sleep. These steps come from the Sleep Easily
method developed by Richard Shane, Ph.D.

People often say, "I wish I could just turn off
the switch and go to sleep." When you are ready to
go to sleep, try the simple steps below that are
"switches" to deeply calm your nervous system, and
relax and quiet your body and mind.

1.	Let your tongue, jaw, and perhaps your throat
begin to relax (find your own way to do this that
is easiest for you).

2.	As you breathe, gently feel the rise and fall
of your chest or abdomen. Even if your breath
feels uncomfortable, gently feel your breath
without trying to change it, and your breath will
begin to become comfortable by itself. The gentle
movement of breath will begin to soften and loosen
body tensions. Your mind can rest in this inner
feeling of body comfort, like when your head rests
in a pillow. Your mind then begins to become
quieter because it's resting. Your body deeply
relaxes, and you ease toward sleep. 

Have your initial goal be to get close to sleep by
creating this body feeling of comfort and safety
and having your mind rest in that comfort. This is
the sensation of opening your inner pathway to
sleep, which feels very good, far better than
tossing and turning.

If you awaken too early, as soon as you are aware
that you are beginning to awaken, use the steps
described above. This will help you remain closer
to sleep instead of fully awakening. You can do
this even if you go to the bathroom. Once you get
back into bed, remember that your goal is to get
very close to sleep by creating the body feeling
of comfort and safety and allowing your mind rest
in that feeling. This will open into sleep.

While these introductory steps may help only
slightly at first, appreciate any gradual
improvement and that will train your nervous
system to ease in the direction of sleep.

Richard Shane, Ph.D., developed the
medication-free Sleep Easily method as a result of
resolving his own insomnia years ago. For over 15
years, he has successfully treated insomniacs in
his private practice in Colorado. He now offers
this method through a CD set so that people
worldwide can enjoy the sleep they deserve. The
method does not involve hypnosis or visualization.

Within the first 30 minutes, you learn how to
sleep better, and most people sleep better their
very first night. The method is so natural, you
soon are able to sleep well without the CD.
The complete Sleep Easily method includes much
more than the initial steps described above,
offering you a highly effective solution to
experience the gift of sleep. 

For more information, including a series of special
reports about sleep that you can download for free,
click on the link below.