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Disclaimer
My lawyer wants you to know that I’m not a doctor and never played one on tv. This
product is the fruit of my personal research and experiences and I share it with you for
instructional purposes exclusively. These materials are not meant to diagnose, treat or
prevent any disease, and are no substitute to medical advice. You should consult your
physician and follow his advice.
Keep in mind that the sleep-restoring techniques offered in this program are intended
for use only by people who suffer from chronic benign, or organic, insomnia. In other
words, conditions that do not necessitate any form of medical of psychiatric treatment.
Introduction
I want to congratulate you for taking a decision that’ll have a huge impact
on your life.
If you apply just a fraction of what you’ll learn in the course and use the
Sleep Tracks along the way, your nights – and consequently your days! –
will be transformed. Fortunately, it won’t be hard. The brainwave
entrainment sessions included in the Sleep Tracks Sleep Optimization
Program™ will make it dead easy for you to say bye-bye to sleep
problems forever.
How It Works
There’s one particular range of brainwave activity that is called Sensory
Motor Rhythm (or SMR). Scientists think they're involved in the control
of arousal states, energy levels, and also of inhibiting movement during
sleep. Increasing SMR generally results in deeper sleep and more energy
throughout 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. Another
way is to listen to the Insomnia Buster Track anytime. It will naturally and
easily increase SMR brain activity and condition your brain to sink into
the deep sleep you need most.
Along with the soundtrack, you will hear short rapid pulses. Your brain’s
electrical response to each individual pulse is what causes the shifts in
your brainwave activity.
Benefits
This session stimulates the Sensori-Motor Rhythm (SMR), which will
increase relaxed attention and bring relief from mind chatter. It’s also
extremely effective at bettering concentration, reading speed, treating
insomnia, ADD/ADHD, bring relief from learning disorders and, to a
lesser extent, depression, anxiety and stress.
How To Use It
1. This session is meant to be used before bed, but is not meant to put
you to sleep. Instead, it is meant to give your brain more control
over sleep patterns and help you permanently cure insomnia.
How It Works
The Fall Asleep Track has been designed to lead you progressively into
slower and slower brainwaves, making you sink deeper and deeper. It will
help you relax, let go, progressively drift away and go all the way down
into deep restorative sleep.
Benefits
This session will help relieve tension and anxiousness. It will help you
unplug from the day and enter into the night.
But it’s more than a relaxation tape: as it guides your brain away from
daytime consciousness and into the vast ocean of sleep unconsciousness, it
also trains your brain into generating more abundantly slow theta
brainwaves.
This session proved effective with people who suffer from chronic pain
and fibromyalgia as well.
How To Use It
1. Do not set this track to loop. When it finishes playing, you’ll most
probably be deeply asleep.
2. Headphones are not required for this session, but, again, they’re
recommended. Listening to it directly through speakers is fine.
Experiment and see if you respond well that way.
3. Adjust the volume so you feel comfortable. It doesn’t need to be
loud, unless you live in a noisy environment. If that’s the case, then
turn up the volume – listening to the session will help you tune out
exterior sounds. If the sounds disturb you, that’s a sign the volume
is too high.
4. Get in your bed, ready for the night. Make sure you wait until you
really feel sleepy. (check out Key #3 for more info)
5. Start the session, close your eyes and relax.
6. Don’t try to fall asleep. Instead, focus your mind on the pulses and
the sounds. If you find yourself drifting away, let it be. Relax your
body and let go of everything.
7. If you’re still awake after half an hour, implement the sleep
reduction strategy explained in Key #3 of Optimal Sleep.
8. If you wore headphones, wait until you wake up slightly later in the
night to take them off, then dive back in.
How It Works
The Whole Night Track is one hour and a half long because it mimics a
full sleep cycle (to learn more about sleep cycles, view Optimal Sleep’s
Key #3).
People who wake up frequently and/or wake up too soon in the morning
experience sleep cycles that are broken up. Most of the time, their sleep
doesn’t 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 all
night long.
Benefits
This session will help you regain a healthy sleep cycle.
As you listen, you begin to feel your body loosening and relaxing. You
find your mind being led deeper and deeper, without a single ounce of
effort. Before you know it, you're going down all the way to the bottom…
and then progressively re-emerge as the cycle completes its loop — but
not 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 litterally
rewrite your brain’s way of modulating its sleep cycles. The effects will
last long after you’ve stopped using this particular track, by eliminating
the tendency to wake up all the time.
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.
3. Adjust the volume so you feel comfortable. It doesn’t need to be
loud, unless you live in a noisy environment. If that’s the case, then
turn up the volume – listening to the session will help you tune out
exterior sounds. If the sounds disturb you, that’s a sign the volume
is too high.
4. Get in your bed, ready for the night. Make sure you wait until you
really feel sleepy. (check out Key #3 for more info)
5. Start the session, close your eyes and relax.
6. Don’t 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 set
number of cycles (again, see Optimal Sleep’s Key #3 for more info
on sleep cycles): 6 hours, 7 hours and a half or 9 hours. Waking up
when you’re in the deeper portion of your sleep is always harder
and would make you feel extremely tired.
How It Works
The Power Nap Track will help you to dial down fast and sink to the
perfect napping sleep depth (you don't want to sink too low to avoid
feeling groggy when the time's up).
During your resting time the background sounds will block out external
stimuli so you won't be disturbed. This is important because you may not
always take a nap in perfectly silent environments.
Once the time is up, the brainwave entrainment pulses will pick up in
speed 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 and
be 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 benefits
than I can list here. It will for example enhance your creativity, help you
regain focus, renew your strength and resolve, spark new ideas and
increase your productivity – all in just 20 minutes.
On the health front, a recent study showed that people who take a short
midday nap can reduce their likelihood of getting heart problems by 64%.
Using the Power Nap Track can also allow you to reduce the overall time
you spend in bed. View Optimal Sleep’s Key #5 for all the details.
How To Use It
1. Wait until you reach a natural slump in your day, a moment when
you feel sleepy.
2. Make sure you won’t be distracted. If you’re afraid that someone
will come in and make a request, or make noise, you’ll most likely
won’t be able to let go completely. So close the door, or if you
can’t do that, cuddle up into a never used closet, or put a big sign
on your desk to let everyone know you’ll be answering requests in
20 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 doesn’t need to be
loud, unless you live in a noisy environment. If that’s the case, then
turn up the volume. If the sounds disturb you, that’s a sign the
volume is too high.
6. Adopt a comfortable position lying down. After starting the session,
close your eyes and relax.
7. State your intent. When you’re ready, tell yourself silently: “I sleep
for 20 minutes. When I wake up I’ll feel totally rested and
refreshed, 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 whole
body and fall asleep. Let your mouth open. If you’re on the side
and start to drool, so be it.
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 a
progressively rising pitch over a 20 minutes period.
Benefits
You’ll feel a quasi-instant energizing effect. You’ll be more alert, more
awake, more productive. Your thought process will speed up and your
attention level will rise. You’ll be able to concentrate better.
This session won’t have a long-term effect, but will act as a punctual
energizer.
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?
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 Whole
Night track -- for the simple reason that it would be uncomfortable to wear
them all night long :) For all the others, the entrainment effect will be
stronger with headphones.
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 several
weeks to notice real improvements. It's a gradual process, and different for
each person.
Since you've been plagued by insomnia for quite some time, you need to
recognize that your body/mind needs to be re-trained to sound sleep. You
will literally change at a cellular level -- new neural pathways will be
created as you let the tracks do their work over time, and as you change
some habits and attitudes around sleep. But even if some people get
immediate results, lasting changes need some time to take root. So just
keep at it.
Implement what you learn in the Optimal Sleep course. Pay particular
attention to the "sleep reduction" technique detailed in key #3. If the Fall
Asleep track does not put you to sleep initially, staying in bed is a BAD
idea and you need to adopt the sleep reduction technique along with your
use of the tracks.
Q: Lately all I’ve 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 my
“normalcy” back on, but I’m 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 well
you are rested. Yet, as you rightly point out, if you become too convinced
that you NEED a good night's sleep to feel ok, then this expectation is
framing what you'll experience -- so you create a kind of self-fulfilling
prophecy, 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... I
suggest you just practice meditation (just sitting and being aware, or
sitting while using the Anxiety Ease track or Healing track) day after day
after day. It will help you see there is no magic solution, just the present
moment... Once you're fully in the present moment, there is no need to
find anything, and THAT IS letting go...
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 wake
up 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 idea
to listen to the Insomnia Buster when you wake up in the middle of the
night -- this track is NOT designed to put you to sleep. I would suggest
you use either the Fall Asleep or Whole Night if you happen to wake up at
night.
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 it
a 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! From
the members area, just click on the link of each of the 5 parts to have them
start 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 even
to 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 while
even if you don't see much results for now. Some people will respond very
fast, but many will need up to several weeks to notice real improvements.
It's a gradual process.
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. Stay
like this for one minute.
feedback@sleeptracks.com
Yan Muckle