Reconditioning is just simply making your bed and body friends again so you associate bedtime with sleep and can drift off to dreamland.

Here’s how we are going to do this.

To start off let’s remember two things, the bed is only used for two activities; sleep and sex.

Only go to bed when you are sleepy.

If you find you are laying in bed restless or just tossing and turning; get up, go to your comfortable chair, pull out some light reading material and read until sleepy.

Light reading should consist of feel good books, nothing scary or filled with drama. That will just get your heart racing, the adrenaline pumping and you will find it even more difficult to fall asleep.

After some light reading, or just quiet time in your favorite, most comfortable chair and you find your eyes starting to get heavy, and they will, it is time to go crawl back into the warmth of your comfortable bed.

Once in the friendly environment of your bedroom, your body and mind  should be ready for sleep.

If not, start the process all over again.

Until you get your sleep back on track with a regular night’s sleep pattern, please avoid naps and plan on going to bed the same time every night and waking up the same time every morning.

What we are doing here is getting your body and your mind in sync in the realization that when you crawl into your bed, sleep is what it is intended for.

Try this simple but effective solution from sleepless nights starting tonight. Your body will thank you.

Remember, insomnia is basically not getting enough sleep at night or a good quality of sleep.

Some of the reasons can be; you find it difficult to fall asleep, you find yourself waking up during the nighttime hours, and then can’t fall back to sleep or difficulty doing so, or maybe you just wake up to early.

Here is a simple step you can start today before trying to fall asleep tonight.

When I have suggested Relaxation Therapy, I suggest the individual find a soothing track or two of music. You want to find music that is easy on the ears, and brings a feeling of relaxation to the mind.

Thirty to forty-five minutes prior to going to bed turn off the tv, computer, put down the scary novel you might be reading, and turn on your relaxation track.

Have this relaxation track playing in the background as you sit and let your mind unwind from the day. This is your time, your time to let go of the day, and the thoughts that may follow you into the bedroom.

As you sit there, concentrate on the music and let the relaxation start at the top of your head. Feel is drift down your forehead, through your face, down to your neck. Relax as you feel the relaxation continue sliding down through your chest, through your hips, all the way to the bottom of your feet.

As you sit there relaxing, just notice how good you feel, and how sleepy you are becoming.

As you feel your eyes getting heavier, and your ears shutting out the music, you know you are relaxed and ready for bed.

Enjoy your sleep.

By practicing a relaxation routine like this you are training your subconscious mind to let go of the days thought prior to laying down in the comfort and safety of your own bed.

Your mind may stop “racing”, your muscles will start relaxing and a solid night’s sleep could happen the first time you try this, but if not, relax, it will come to you when you allow it. Sometimes these things just take a little time. Keep practicing.

Our audio; The Sleep Secret has a music track on it designed just for this purpose.

Start your Relaxation Therapy tonight from the comfort of your favorite chair, and you will soon notice how relaxed you become, and most importantly how good you will feel after waking up from a great night’s sleep.

White noise can help mask these other noises so that you can sleep through them, ideally enabling you to achieve a more restful slumber and the benefits that come with it. White noise is also useful for those who have trouble sleeping when it’s “too quite.”

What is white noise? It’s not simply soft ocean waves or the soothing sounds of the autumn wind blowing through the trees. Technically, it includes all sound frequencies within the range of human hearing combined.

It’s similar to the color white being produced from a combination of all other colors, which may be why they call it white noise. The “noise” is random, meaning it doesn’t have rhyme or reason unless it’s manipulated.

It doesn’t follow a pattern like normal sound does. Rather, it’s mixed up and in constant transformation, creating the “swooshing” effect that our ears absorb. According to experts, the reason why white noise is so soothing is because the masking effect produced covers all other sounds – from high to low pitches.

If your sleep is being disturbed by a dog barking outside, white noise theoretically can help muffle, mask, or cancel-out that sound. On a whole, white noise sounds relatively high-pitched to us (though at a “hum”).

The reason why it doesn’t keep us awake is because the noise essentially overloads our auditory systems and for most of us, provides a distraction from competing sounds. It prevents us from zeroing in on any one sound, so we simply become “numb” to them all.

While we may think of white noise as being tranquil sounds from nature, it’s actually closer to the sound a fan makes. Pure white noise can be “tuned” to more closely resemble these soothing, familiar sounds.

An ocean wave gently rolling onto shore or a light rain against the windowpane are sounds now easily found on white-noise CDs that are sold in stores, which also holds the advantage of volume control and repetition. Set your CD on repeat and let the white noise help you sleep through the night.

Other forms of white noise include a ceiling or box fan, static from a radio or a furnace or air conditioner with a low hum. There are also actual white-noise or sound-conditioning machines, which serve a specific purpose of helping you find the sleep you crave.

Some white noise CDs contain a number of different “scenes” to choose from. All are composed to create an oasis of relaxation and ultimately promote sleep. Find the one that best lulls you to sleep and end those days of feeling tired, drowsy, and irritable.

Sincerely,

Trapper Sherwood; CMH
Certified Master Hypnotist

PS… Still can’t sleep? Try our best selling Audio “The Sleep Secret”

I want you to take a moment and imagine this if you will.

Your spouse is in the kitchen preparing breakfast, the sun is rising over the horizon on yet what will be another beautiful day in your neighborhood. Perhaps the children are awake, all smiles; welcoming this beautiful day. The aroma of freshly brewed coffee lazily drifting through the house.

An ideal morning, yes?

What can change this perfect scene and have the potential for ruining not only the family pictured in the scene above, but possibly almost everyone you come in contact this particular day including yourself.

Have you guessed yet??

Lack of sleep.

Yes, lack of sleep can spin your life out of control as fast as a room full of domino’s starting to fall against one another. As one starts to fall, they all start to fall in secession.

Maybe this scenario sounds familiar.

My friend John was getting out of his bed after a dreadful night of attempting to sleep.  As he turned from his bed getting out, he stubbed his toe against the dresser. (Domino one starting to fall.) As he let his discomfort be known through his screaming voice, his normally very cheery wife came in to see what possibly could be wrong so early in the day.

As he screamed at her, (Domino two started to fall) and her cheery attitude vanished, (Domino three started to fall) she turned towards the kitchen and bumped into the edge of the door. Yep, domino four falling.

Returning to the kitchen the kids started acting up; the bread in the toaster was in to long and started to burn.

Tempers flare, and not so kind words were uttered. The whole room full of domino on a crash course with each other. The clacking of the sounds filling the house. Attitudes changed in the course of an instant.

Why?

All because of my friend John and his lack of sleep.

In a perfect world we would all get the proper amount of sleep, and everything would be peachy keen in our lives, but we all know that only happens in fantasy land, or in our dreams.

Lack of sleep or sleep disorders like insomnia are real, and they affect millions of people worldwide from every walk of life.

How can we start to achieve a good night’s sleep we are so deserving of?

As a person who suffered sleep loss during a divorce my first bit of advice is to SLOW DOWN, breathe, and relax. To many times we try to fall asleep with to many things on our mind.

Pick a target time to fall asleep at night. Let’s say eleven pm. At ten pm finish any work, and also turn off your tv including the evening news. Sometimes the images from the news can trigger our unconscious and as we lay down, we are thinking of those images.

Put some relaxing music on, something that your brain can relate to that will say; “Hey, time to shut all this work off, because it’s time to relax.”

And when you crawl into bed; sleep. Do not spend this time worrying about the past days events, what may becoming up tomorrow, or even whether you have the money for the mortgage that may be due soon. As you lay in bed there is nothing you can do about those things, please let it go.

A good night’s sleep will do you much better than lack of sleep worrying about things and events beyond your control.

Besides, isn’t the thought of waking up in a cheery household better than upsetting the apple cart like my friend John?

Thomas “Trapper” Sherwood; CMH

Certified Master Hypnotist
http://trappersherwood.com

Daylight Savings Time “Springs” into effect.

Which means we will set the clocks ahead one hour, and everyone will groan on Monday morning how they hated losing that additional hour of sleep they are so use to getting.

But wanna know a little secret??

If you start tonight by adjusting your sleep routine, or in other words when you go to bed tonight, plan on going to bed about 10 – 15 minutes earlier than usual each night this week, by doing this simple task your body, and your mind will make the adjustment to Daylights Savings Time very easy.

Thanks for reading, Sleep Well, and feel free to share out little “Secret”

Trapper Sherwood, CMH

But are you one of the thousands of people that once you reach this beloved destination, where all your family and loved ones gather to share memories and make new ones you find that you can not sleep?

Imagine yourself tossing and turning, looking over at the clock to see that only ten or fifteen minutes have past since the last time you looked at the clock.

Maybe it’s the anticipation of seeing loved ones.

Perhaps it’s sleeping in a strange bed, and room environments that you are not use to.

It could even be because of time changes.

From what I’ve been reading and hearing, there are an endless number of suggestions to a better night’s sleep. Of course you have your typical “Don’t eat before bed” and “Use a sleep aid” suggestions. There’s also the mention of eating a high protein snack 30 minutes prior to sleep.

Certainly one of the most intriguing I’ve heard was the alarm clock hint; be sure to avoid using loudly abrupt alarm clocks upon waking.

Next, there’s the ambient light suggestion, which clearly involves keeping any and all ambient light out of your room. This also includes trips to the bathroom; be sure to have blinds on your bathroom window and hallway.

And let’s not forget exercise and health! Keeping a stable pattern of fitness and routine (but not too much) will keep the mind satisfied come time to sleep.

Before I go any further, I think it’s clear that most of these ultimately stem back one’s psychological state. It’s clear that you don’t want to get into a rhythm of waking abruptly, as this will cause the mind to fear waking up, and most certainly cause you to wake much earlier as to avoid such an interruption. Eating before bed can cause the body to find ways to burn calories during the night, pushing the mind into nightmare mode and producing uncomfortable sleep. This ties directly into heat; keeping the room cool will provide greater return.

It’s difficult to remember each and every tip/trick for a better night’s rest, so it’s with my strong recommendation that you avoid any extra stress from work or relationships (if possible).

Ambient light/Protein Shakes/Alarm Clocks – If these rules aren’t followed properly, they lead to decreased sleep. Decreased sleep can build over time, which is the primary reason why most people become ill or lack productivity at work. In other words, it’s a domino effect.

A lot of people will actually defer to sleeping aids, which can become habitually addicting. This leads the mind to think that it cannot get a good night’s rest without them, reemphasizing and reengaging the psychological stress factor. Other sleep enhancing tricks include the following:

• Go to the bathroom before bed as to avoid waking during the middle of the night.
• Use an alarm clock with soothing sounds and gradually increasing light.
• Don’t hang out in your room during the day (Bedroom is a place for sleep).
• Be sure to eat breakfast.
• Avoid watching dramatic television or engaging in physical activity before bed.
• Don’t shower directly before bed.

By remembering a few simple rules and exercising regularly (treadmills, ellipticals or home gyms), you’ll find yourself getting a solid night’s sleep while keeping stress at bay.

Greetings,

Today’s podcast is about Teens, Sleep Deprivation and Accidents.

If you have a teen or a college student driving, take five minutes and listen to some of the important points that are brought up here.

Listen below to our podcast of Teens Sleep Deprivation and Accidents

One of my loyal readers wrote me the other day and she told me she was having problems falling back asleep. Sometimes it was in the middle of the night, and sometimes it was after her husbands alarm went off, he woke up and went to work.

There maybe a couple different things going on here, so I will cover them.

Are you hungry? If so a light snack (couple of crackers and some warm milk) should suffice to squash the small hunger pangs.

Are you to hot, or to cold?  Simply, remove excess covers that make you hot, or maybe throw an extra blanket on if you are to cold.

If neither of the above how about a little easy, light reading. Nothing exciting that will get the heartbeat and blood pressure up. That will defeat the purpose for this exercise. You want something easy to read, and as you read, perhaps you will start to feel your eyes getting tired. They are probably getting a little heavy. At this point, just go ahead, close your book, turn off your reading light, and let your body and mind fall back into a nice deep sleep.

This little reading exercise also works good in the case of the spouse that might get up early and disturb your sleep.

I hope these couple of quick tips finds you dozing back off into a wonderful, peaceful world of sleep.

Sincerely,

Thomas “Trapper” Sherwood; CMH
Certified Master Hypnotist
http://trappersherwood.com

PS…. Of course, if you would like some assistance in falling back asleep, I can recommend whole heartedly a great sleep audio you may know by now that I have put together called The Sleep Secret Audio. You can download your copy now at http://sleepsecretaudio.com

We all look forward to a good night’s sleep. Sleep allows our body to rest and to restore its energy levels. Without enough restful sleep, not only can we become grumpy and irritable, but also inattentive and more prone to accidents. Like food and water, adequate sleep is essential to good health and quality of life.

If you have a sleep disorder it can be hard to get a good night’s sleep. Sleep disorders can make it hard to fall asleep or stay asleep during the night and can make you drowsy during the day.

Insomnia is the most common sleep complaint at any age. It affects almost half of adults 60 and older.

If you have insomnia, you may experience any one or any combination of the following symptoms.

* taking a long time — more than 30 to 45 minutes — to fall asleep
* waking up many times each night
* waking up early and being unable to get back to sleep
* waking up feeling tired, and unable to function well during the day

So what can we do about it? How can we declare our independence from insomnia?

There are numerous techniques available to help you fall asleep and stay asleep. One right off the top of my head is you may want to try limiting excessive noise and/or light in your sleep environment.

Relaxation techniques also may be helpful in reducing physical and emotional tensions that can interfere with sleep.

So how can we relax after a long, and maybe stressful day when we feel the weight of the world maybe on our shoulders? Breathe, simple breathing techniques can help you relax and have a better night’s sleep.

Instead of over the counter pills and diet prescriptions look at a natural way to bring sleep back into your system.

Because think of it, when the pills wear off, you are right back at losing sleep. Or worse yet, you could become dependent on those prescription pills, and that could turn fatal.

Here’s something for you to try.

Let me teach you how to fall asleep an all natural way. No pills, no drugs

Our sleep secret audio; which costs less than a monthly supply of  pills or prescriptions, will guide you into a nice, restful sleep, all the while teaching your body, and your mind how to relax.

Soon after listening to our audios, you will be able to put yourself to sleep, anywhere, anytime.

And it is much safer than depending on some pills.

Declare Your Independence From Insomnia!

For a better, much deeper night’s sleep, please visit Sleep Secret Audio and invest in a good night’s sleep. It’s Guaranteed to work!

Thomas “Trapper” Sherwood; CMH
Certified Master Hypnotist
http://sleepsecretaudio.com