By Yan Muckle, SleepTracks.

com

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. Sleep Tracks Disclaimer You agree that the audio sessions that are part of the SleepTracks Sleep Optimization Program™ are designed solely for self-improvement, aid in motivation, relaxation, and experimentation. They are not intended as a replacement for medical or psychological treatment. No medical claims are intended express or implied. Those meeting any of the following conditions, whether knowingly or not, should not listen 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 mood altering substances, whether they are legal or illegal. Children under the age of 18 are to be examined by a physician for epilepsy or illnesses that may contribute to seizures prior to the use of the Sleep Tracks, as they are more susceptible to seizures. Finally, DO NOT LISTEN TO ANY OF THESE AUDIO FILES (WITH THE EXCEPTION OF THE WAKE UP! SESSION) WHILE DRIVING OR OPERATING MACHINERY. 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 Sleep Tracks. In no case will SleepTracks.com, Facteur Y, Yan Muckle or other distributors of the SleepTracks 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 You’ll Get Here .............................................................................................. 4 Introduction .............................................................................................................. 4 What Doesn’t 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............................. 7 Insomnia 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 You’re Doing................................................................................... 34

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What You’ll Get Here
In this Fast Start Guide you’ll discover how to maximize your use of the different brainwave entrainment sessions included in the SleepTracks Sleep Optimization Program™. For an explanation of what brainwaves are, and how brainwave entrainment works, refer to the Optimal Sleep course.

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.

• You’ll start enjoying truly restorative sleep, the kind you experienced when you were a kid. • Better yet, applying what you’ll learn will enable you to spend less time in bed than you’re doing now... • AND watch your energy levels go higher than they had in years. Contrary to most popular beliefs, insomnia is not a disease. It’s just a symptom of other underlying problems that need to be solved. Once those real causes are removed, insomnia disappear.

What Doesn’t Work
Let’s review what doesn’t work first so you may stop wasting your time with them: • Forcing yourself to sleep doesn’t work. Even if you try and try and try – but I bet you already figured that out ☺

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• Alcohol doesn’t work. On the contrary, using booze as a way to “ease your way” into the night robs you of the deep sleep you desperately need – even when you’re under the impression that you “slept 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 don’t work. Sure, the worst that can happen is that you waste your money. But relaxing sounds and sprinkled suggestions have very little power in changing how your brain reacts when you lie down to go to sleep. • Sleeping pills don’t work. Repeat after me: sleeping pills don’t cure insomnia… because they don’t treat the causes of it! Make sure you view Optimal Sleep’s 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 new ones that favor sound sleep. As you’ll see, there’s not much to it once you know what to pay attention to.

3- Train Your Brain
Three, train your brain how to fall fast into a deep sleep and give you the rest you need. The Sleep Tracks provided with this program will guide your brain to produce specific, sleep-inducing brainwaves. The method is effective, proven, and promotes long-lasting health. Within a couple days you’ll start to sleep soundly again, and within a couple months you won’t even need to use the Sleep Tracks anymore.

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How To Proceed
1. Read this Fast Start Guide first or view the Introduction of the Optimal Sleep course. Identify which of the Sleep Tracks you think will be best suited for your specific situation. 2. Transfer the tracks to your favorite mp3 player or burn a copy of them on a CD (of course you’ll skip this if you got the physical versions on CDs). 3. When you’re done, start listening to the sessions on a regular basis. And keep using them as advised later in this guide. 4. View the Optimal Sleep course at least once to get a better understanding of how sleep works, what you’re doing right now to sabotage your sleep, and how to change that. Take notes, and decide on specific changes you want to make right now.

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Part 1 Train Your Brain To Sleep Soundly With The Sleep Tracks

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Insomnia Buster
This 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 sleep because 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 leg movement.

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.

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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 30 minutes of quiet time. The best would be just before going to bed, but if you can’t, 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 optimal sleep. The effects of this session will be cumulative over time. You need to expose your brain to this same stimulation every day until you no longer experience sleep problems. If you happen to skip days here and there, there’s no harm. It will just take a little more time before you get the cumulative 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, but for some people it can take that long. If you don’t have success with this session, it could be that your SMR levels are fine, you just need to be "guided" down to deep sleep. If that’s the case, try using the Fall Asleep Track instead. Once you feel you have regained control over your sleep and are fully satisfied, 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. 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 that you’re sleep deprived. If it’s daytime and you feel like taking a nap, go ahead if you can. Just make sure you don’t 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 for the first few times. If that’s the case, don’t worry. Your brain is just not used to being stimulated this way. The problem will go away in a short time.

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.

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2. Make sure you are comfortable, in a chair or lying down, and that you won’t be disturbed. After starting the session, close your eyes and try to relax. 3. Drink a glass of water before each session. Entrainment increases blood flow and metabolism, which can make you thirsty midsession. 4. Headphones are not required for this session, but recommended. The entrainment effect will be stronger and you’ll get faster results. 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 – 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. 6. Focusing your mind on the pulses will increase the entrainment effect. But if you find yourself drifting away, let it be. Relax your body and let go of everything. 7. After the session, ease back into your normal routine or go to bed if it’s bedtime.

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Fall Asleep
Use this session as you’re going to sleep. It will guide you gently from a fully awake state down to a deep, healthy sleeping state.

This Track Is For You If…
You have trouble falling asleep. You’re tensed and anxious. If you think anxiousness and stress are the main reasons for your poor sleep, than you might get better results with this track than with the Insomnia Buster.

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.

When/How Long/How Often To Use It
This sessions must be used in bed, right when you want to fall asleep. At first, use it alongside the Insomnia Buster Track. They will complement each other. Use it at least every night over a 2-week period before determining if it really helps you or not. You should see results much faster than that, but for some people it can take that long.

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Once you feel you have regained control over your sleep and are fully satisfied, 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. 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.

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Whole Night
This 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.

This Track Is For You If…
You find yourself frequently waking up during the night. You wake up too early in the morning and can’t 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 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.

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People suffering from troubled sleep because of heavy snoring or light apnea reported deeper sleep and reduced snoring while listening to this track.

When/How Long/How Often To Use It
This sessions must be used in bed, through the night. At first, use it alongside the Insomnia Buster Track. They will complement each other. Use it at least every night over a 2-week period before determining if it really helps you or not. You should see results much faster than that, but for some people it can take that long. Once you feel you have regained control over your sleep and are fully satisfied, 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. 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.

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Power Nap
A 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.

This Track Is For You If…
• You want to recharge your batteries, enhance your creativity, boost your productivity and more. • You want to reduce your overall sleep time by inserting naps during the day.

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.

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When/How Long/How Often To Use It
Use it whenever you want to take a nap. The session’s length is a little over 20 minutes because several minutes are used to make sure you wake up at the end. Even though using the Power Nap Track will tremendously help you become proficient fast at napping, becoming really good at it will take a little while. You may not fall asleep at all the first few times you try it. If that’s the case, don’t get discouraged. Don’t assume that “I just can’t nap during the day”. Give your body/mind the time to learn and integrate that new skill. If you persevere, you’ll be falling asleep in under 5 minutes after a couple weeks.

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-offactly, 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.

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9. Let go of everything. Listen to the pulses and the dull background sounds. 10. If you maintain some form of consciousness, don’t fret about it. You’ll still feel more rested and fresh after 20 minutes anyway, even if you don’t sleep. You’re not wasting your time. 11. Don’t stop the track and take off your headphones as soon as the time is up. Keep them on until you’re standing upright. This will avoid 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.

This Track Is For You If…
• You want a boost anytime during the day. • You feel rundown or sleepy at a time when you can’t 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 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.

When/How Long/How Often To Use It
Use it anytime you want to get yourself out of a slump. Taking a nap would be best, but it’s not always possible. Note that using this track is no substitute for taking sufficient rest. If you’re utterly exhausted, the Wake Up! Track will help you a little, but the effect will be short-lived. Some people are unnerved by the fast pulse and slowly rising pitch. Some can’t stand it, others love it. If you experience discomfort when listening to the session a first time, try it a few more times on subsequent days before discarding it. Don’t abuse this session by starting it over and over. But you can listen to it 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 brainwave stimulation 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 wear them if you prefer. 3. Start the session and keep doing what you were doing. You don’t have to close your eyes and sit still. 4. 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.

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Part 2 10 Steps To Optimal Sleep And Peak Energy

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

1- Keep a sleep log
First, you need a way to keep track of the changes you’re about to make. Documenting what you do is crucial, and the best way to do that is to keep a sleep log. Pick a notebook and write in it everything that pertains to your sleep. Begin by writing what your intentions are, what you want to accomplish, what you’ll do with your time and energy once you’ve reached your goal. Then make a note of any change you make to your schedule. Track how you sleep, how you feel during the day and note anything that might have an effect on your level of energy and the soundness of your 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. If you have any doubt, consult your physician. Do what it takes to clear 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 chances of a good night’s sleep. TV in the bedroom, too much coffee or alcohol, etc. Also in Key #4.

4- Start using the Sleep Tracks
Then 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 a great 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, seven days a week. You don’t need to be obsessive with this though. Raising within an hour of your normal schedule won’t throw you off balance. Also in Key #3.

7- Move every day
Find a way to move your body every day. This can’t be stressed enough. Please do it. Pick something that’ll bring you pleasure and do 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 yourself early in the morning. If you wake up too soon, wait until the afternoon to get your daily dose. And leave those sunglasses at home… Also detailed in Key #2.

9- Drink more water
Don’t forget to drink water throughout the day. Give your body a glass of water every hour you spend awake, and watch your energy level go up.

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10- Know your cycles
And lastly, take that self-knowledge a step further and determine the length of your sleep cycles by taking notes in your sleep log. Once you possess that information and that you’ve become good at falling asleep fast, adjust your waking time to coincide with the end of a cycle. You’ll learn all about sleep cycles and why they’re so important in Key #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 (just click on the link of each part to have it load in a new window and start to play); -- The Fast Start Guide can be printed (just click on the link to have it load in your browser, and then print it); -- The Sleep Tracks need to be downloaded and burned to CDs (or uploaded 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 CDs and have them shipped to your house at the price of $5 each plus shipping. This is only to accomodate customers who already purchased the digital edition but who prefer it this way. The pricing just allows me to cover my costs. To be able to prevail yourself of this option, go to the members area and click on the link under the heading "4- Purchase the Tracks on CDs". Or use that link: http://kunaki.com/msales.asp?PublisherId=112143 Even if you order the CDs, make sure you go to the members area to view the Optimal Sleep course and print the Fast Start Guide. Then implement what 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 only for 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 DVD right now. Each presentation will take a good while to load if you're on dialup -- so you can go grab a drink or do something else -- but once it has finished 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 the tracks, there are some relatively fast pulses and, in the background, either brown noise or soothing music/waves/water sounds, or some mix of those sounds. It sounds strange at first, and may even annoy or irritate you, but you should get used to it pretty fast. Also, keep in mind that altough most users will find the Insomnia Buster track to be very relaxing, it's purpose is NOT to relax you or allow you to fall asleep. It stimulates a specific brainwave band called "sensory motor rhythm" in the beta range, that is found to be in very low supply in most people suffering from insomnia. It is designed to correct that imbalance and 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 flow in the brain -- a good thing per se, but since you're not used to it, a headache might occur. This should subside pretty fast, though. By the second, 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. Doctors recommend tapering off very gradually (reducing the dosage as slow as 5% 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 or drugs and are still under their effect (we're talking DRUGS, here, not sleeping 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 brainwave entrainment to have its effect. The only track you can listen to while doing something else is the Wake Up! track. With all the other tracks, you should stay quiet, eyes closed, and put your attention on the sounds. If your 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 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 did some more research on brainwave synchronisation and I read 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 meditative experience, 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 does not 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 lack sleep. Sleep deprivation will make you wrongly see your situation as hopeless. 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 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:

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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-tiredtomorrow" :) 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

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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. 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: 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 more difficult! Does that mean it doesn't work for me? A: Yes, listening to the course and then starting a session for the first time can create some "internal pressure" which can affect negatively your ability 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... and the increased self-awareness makes it even more difficult for you to fall asleep. The mind is tricky! A similar effect is at play in this contest I talk about in the Optimal Sleep course: there's this contest in which the person who would fall asleep the fastest would win a prize -- and of course those who knew about the contest 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 before about 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 minutes to write at least 5 things/events/people that you feel grateful for. Make sure you really FEEL each of them while you write them. Then turn the lights off and start the track you're currently using. -- Then, instead of starting to fret about sleep, stay in touch (in your mind and in your heart) with this gratefulness feeling. Allow it to fill you. Images will come and go... Just stay in this warm feeling of peacefulness and openness that gratitude has opened in you. (btw, aside from being a great way to leave the day behind and let go of everything, this practice, if followed regularly, will enrich your life and make you so highly aware of all that life is granting upon you that all forms of anxieties will melt away. I'm serious!) Don't forget to use the sleep reduction technique if you're still awake after 30 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) that our perceptions are distorted at night. We can easily have the feeling that we "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't mean 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 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.

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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 listen to Insomnia Buster and then immediately Fall Asleep... or you can listen to the first one earlier in the day (when you have some time) and use the Fall 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. Stay like this for one minute.

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Enjoy your upgraded energy and your new free time
Follow this program and I guarantee that you’ll very soon enjoy a level of energy you didn’t have in years. Falling asleep fast and sleeping deeper will make you need to spend less time in bed overall. You’ll soon be able to fully ride the waves of life, and I’m very excited for you. What are you going to do with your new free time and upgraded energy? You better start thinking about it…

Tell Me How You’re Doing
I’d love to hear about you and the results you get from using the Sleep Tracks and applying what you learn in Optimal Sleep. Will you let me know? Tell me about your challenges, your progress, your success, give me your comments. Tell me your story. Send me an email at the following address:

feedback@sleeptracks.com
Until then, I wish you the best!

Yan Muckle

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