I've been using the track for the last 2 days and I'm not getting much results... My sleep is not improving. What do you suggest?
| Created |
2007-10-09 |
| Modified |
2007-10-09 |
| Views |
1873 |
| Author |
Yan Muckle
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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.
More about the sleep reduction technique
When you happen to not fall asleep and decide to get up, find a boring thing to do. Ironing, washing pots, things like that. NO TV!
As an alternative to doing boring things when you get up (as described in the course), you can try the following:
Get out of the bedroom and go sit upright somewhere. Then listen to the Anxiety Ease track (or the Healing track that you should get within a week of purchasing) AND RESIST FALLING ASLEEP.
That's right! Focus on maintaining awareness and at the same time relaxing your whole body. Stop thinking about sleep altogether. Just enjoy, be present and relax. If you're tired, just feel your tiredness. Again, don't try to achieve anything or reach any specific result.
I say that because your sleep-related anxiety is caused by you focusing too much on sleep per se -- and, as you now know, trying to fall asleep and focusing on sleep PREVENTS you from sleeping and only causes anxiety to 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 for more 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 how you 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. Fighting will not put you to sleep. So listen to one of those tracks mentioned above and just enjoy being there.
After a while you'll get pretty tired of sitting there in the dark. You'll start to slip.
Then... only when you do feel REALLY REALLY sleepy do you go to bed again. You can then use either the Fall Asleep or the Whole Night track, or nothing if it disturbs you -- see what seems to work best for you.
Still awake after 30 minutes? Repeat the process -- regardless of what tasks 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 and being 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. You might feel tired later, but remember this is no big deal, and remember that this is just TEMPORARY.
You're allowed to take a 20-minute nap in the afternoon. And even one in the AM if you need it and can fit it in your schedule. Even if you don't fall asleep during those naps, you still benefit from the rest, and you further train your body/mind to relax and let go. Refer to key #5 for napping and use the Power Nap track.
(You might find that proper napping at the right time reduce dramatically your 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 rested and 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 AND NOTHING ELSE (except sex of course). Combined with the Sleep Tracks, this technique is very powerful.
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How quickly can I expect to see results?
Everyone is different, so results may vary. Many people start to see changes in the first few days. But even though your brain will be conditioned from the very first day,...
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