CARLOS

OROZCO INSOMNIA OUT

End with insomnia with the power of

your mind, relaxation and natural
techniques.
 INSOMNIA OUT:
End with insomnia with the power of
your mind, relaxation and natural
techniques.

Carlos Orozco

© Copyright
All rights reserved; no part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form
or by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior written permission of
the author.

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Colombia

Medical caution:
Information contained in this e-book is not a substitute for medical advice. 

Always contact your physician and/or
other qualified health care professional before starting any new treatment or with questions about your health concerns.

1
 INSOMNIA OUT:
End with insomnia with the power of
your mind, relaxation and natural
techniques.

Dear reader as you have this book in your hands, you

wish to make your life better, to feel that it can
change and that you will be a person able to sleep
peacefully. That your rest will be enough and that
every day when you wake up you’ll say “I slept
fantastic and I’m full of energy to start this new day”.
Everything is inside YOU, in your MIND, in your BODY,
in your wish to make your sleeping something
pleasant and full of wonderful sensations.

“INSOMNIA OUT beyond being a book that ends with insomnia is a wonderful tool to transform
your life”.

Emma Berg, Sweden

2
 THANK YOU FOR READING:

I AM AN INDEPENDENT AUTHOR, I HAVE NOT

INTEREST IN MAKING PROFIT OF THIS BOOK, I MADE
IT WITH THE ONLY PURPOSE OF HELPING PEOPLE TO
FIGHT INSOMNIA AND MAKE HAPPIER LIVES.

IF IT IS YOUR DESIRE, I INVITE YOU TO SUPPORT ME

WITH A VOLUNTARY DONATION IN THE NEXT LINK:

paypal.me/carlosorozcoautor

OR IF YOU PREFER YOU CAN DONATE 1 EUR TO NOVA

CULTURAL FOUNDATION, WHICH I BELONG:

https://www.paypal.com/donate/?token=CVBxl_ckTr
QbL4K5sAUDi_Zc2YQv_C1M1SN1wMbaka3fmBNuIda
A1YO8LyQdUfHKy_ZvnW&country.x=US&locale.x=

THANKS!!!

3
 CONTENT

HOW TO USE THIS BOOK FOR OBTAINING MAXIMUM BENEFIT.................................................. 5

PREFACE................................................................................................................................... 6
1. BECAUSE YOU CAN SLEEP!!! ........................................................................................... 7
Insomnia is something common and easy to cure .......................................................................... 7
2. PREPARE YOUR MIND FOR SLEEPING ............................................................................. 8
Clean your mind .............................................................................................................................. 9
3. ROOT INSOMNIA OUT ................................................................................................. 10
Types of insomnia ......................................................................................................................... 10
SLEEPING MAP ....................................................................................................................... 12
4. YOUR BEDROOM, YOUR TEMPLE ................................................................................. 13
5. BEHAVE AND YOU’LL SLEEP BETTER.............................................................................. 15
Sleeping Hygiene ........................................................................................................................... 15
Food that promotes sleeping ........................................................................................................ 16
Other recommendations… ........................................................................................................... 17
6. THERAPIES TO INDUCE SLEEPING ................................................................................. 18
Relaxing exercises......................................................................................................................... 18
Technique to induce sleeping ...................................................................................................... 21
Paradoxical intention .................................................................................................................... 22
7. NATURAL AROMAS AND INFUSIONS THAT WILL MAKE YOU SLEEP PLACIDLY ................ 23
Aromas that induce sleeping......................................................................................................... 23
Milk, apple, hot water…. ............................................................................................................... 23
Infusions with Valerian (Valeriana officinalis) .............................................................................. 24
Infusions with tila (Tila cordata) ................................................................................................... 25
Other plants .................................................................................................................................. 25
8. ONLY WORDS AND SLEEP............................................................................................. 26
9. GENERAL ISSUES .......................................................................................................... 27
Important Info .............................................................................................................................. 27
10. SLEEP ................................................................................................................................ 28

4
 HOW TO USE THIS BOOK FOR OBTAINING MAXIMUM BENEFIT

Dear reader you are about to start a unique and privileged knowledge of how to have a placid and
comforting sleeping. These are some steps to take advantage of this knowledge:

1. Read the first three chapters, these are FUNDAMENTAL for you to understand your
insomnia and prepare your mind to cure it. In many patients it’s enough with the reading of
these three chapters to solve its sleeping disorder.

2. After chapter 3: ROOT INSOMNIA OUT you will find a map that will guide you through the
rest of the book.

3. When you end the corresponding chapter, read chapters 9 and 10 for some extra
considerations.

REMEMBER, it’s not necessary to read the whole book and make all the activities here proposed,
make or use the one easy for you.

ONCE the effective results from a therapy, natural product, food, change of habits etc. become
evident (tested during 1-2 weeks), STICK ON IT, don’t try several at the same time; in case of
having difficulties with one try with other one according to your problem.

5
 PREFACE
“That a man can change himself… and master his own destiny is the conclusion of every
mind who is wide-awake to the power of right thought.”

Christian D. Jarson (1866-1954)

WHAT IS POSITIVE MENTAL ATTITUDE, NLP AND HOW THESE CAN CHANGE YOUR LIFE?

During the whole history it’s possible to see how hundreds of people have stood out from many
others, in the economical, sport or educational fields among others. It’s possible to see how
people have built huge empires starting from the total misery or overcoming hard instances in
their lives. All that building, overcoming and transformation life power lie in only one thing
POSSITIVE MENTAL ATTITUDE.

Positive mental attitude can be defined as the junction of those positive mental words and images
for your situation of life that projecting them in a constant way will be manifested through actions,
habits and events in your life. These thoughts, this attitude is available for all the human beings on
Earth, becoming an UNIMAGINABLE POWER that we can use for our own benefit. Just in the same
way there are people that don’t use it, in the most of cases because they’re not aware of it, there
are other ones that use it daily always obtaining the results they want.

There are many books that speak about the positive mental attitude (or positive thoughts) and
how these thoughts can become reality: authors like Napoleon Hill, Og Mandino, Deepak Chopra,
Miguel Ruiz, and Wallace Wattle among others have in their writings invaluable pieces which you
can refer to deep in this topic.

This positive mental attitude is even more effective when works with NEUROLINGUISTIC
PROGRAMMING (NLP) that consists in programming in advance your actions and results in your
mind, to make them happen easy and everything becomes your benefit. For the NLP you must be
exact with what you’re thinking, you must say it in present time and for no reason the statements
must contain negative situations for you, nor for other person: YOU MUST BE IMPPECABLE WITH
YOUR WORDS. When you repeat certain words or statements with frequency, the message they
give to your brain transform in a program, which installed there produce emotions that direct our
behaviors and reactions.

That power that I’m mentioning have been used by important personalities as Andrew Carnegie or
Robert Kiyosaki to create huge fortunes…..so think….. Is it easy to use this power to SLEEP? OF
COURSE, you’re able to control this situation.

Along the book you will find messages and phrases full of positive attitude applicable with NLP,
repeat these phrases and follow the instructions there asked; these ones will help you to PREPARE
YOUR MIND FOR SLEEPING and BECOME A PERSON WITH TOTAL DOMAIN IN ITS SLEEPING CYCLES.

MY BEST WISHES FOR YOU IN THIS WONDERFUL PATH OF YOUR LIFE

Carlos Orozco

6
 1. BECAUSE YOU CAN SLEEP!!!

“In my head I had such quantity of stored beliefs that I couldn’t sleep, that I suffered of
insomnia…my life had become a disaster….I met Carlos and taught me that the more thoughts I
had about that, more insomnia I had….at the beginning it was difficult to accept, but my life was
totally transformed at the end”.

Joshua Byrne, United States

Insomnia is something common and easy to cure

Insomnia is the more common sleeping disorder that is characterized by the difficulty that a
person has to sleep correctly. It affects 30% of world population, since children to elderly,
impairing the life quality in the ones that suffer it, this, due to body does not have adequate rest
and cannot carry on its biological processes that occur during sleeping, affecting its labor, social
and family activities. Insomnia is cause for many diseases and definitely affects the psyche of the
person that has it.

Dear reader it is very important that you consider that insomnia IS NOT A DISEASE; it is a
SYMPTOM which many times is not taken into account and is treated in some cases with
medicaments, that are better to avoid. These treatments could be more risky than beneficial. This
problem must be treated from the etiological and cognitive-behavioral (behaviors related to
sleeping) point of view.

As you advance through the reading of the book YOU WILL DISCOVER BY YOURSELF what the
cause of your insomnia is. You will find MULTIPLE CURES AND TREATMENTS easy to do and
effective in its usage. You’ll realize that insomnia is not as serious as it seemed and that the cure
was in yourself, and that how your life will improve notably sleeping in an adequate way.

7
 2. PREPARE YOUR MIND FOR SLEEPING

“I had tried with pills, medical therapy, psychology…so many things, nothing worked…-it’s not
worth to try anymore, everything I do for sleeping is vane-I thought. Until I realized that the entire
problem was in my mind…I was not programmed for conceiving sleeping, finally I could get it and
today I can say that INSOMNIA OUT helped me to rest”.

Daniela Núñez, Colombia

It is extremely important that you have TOTAL CONVINCEMENT that after reading this book YOU
WILL HAVE SOLVED your sleeping problem. In this moment, believe and say with fervent desire “I
HAVE THE POTENTIAL TO CONTROL MY SLEEPING AND I CAN SLEEP WHENEVER MY BODY NEEDS
IT”, repeat it constantly, focus and your sleeping will be every moment better.

Now associate images with the fact of sleeping, what is the first image that comes to your mind
when you think in sleeping? Take a moment……..

I think that the answer is very easy and that you surely thought in a bed. It is the most probable
because it’s the place most humans use to sleep (excepting some cultures that sleep on the floor
or places that would be inappropriate for us). Think in this situation and visualize a bed, it can be
yours or any other one that you have seen before and have associated with comfort: see this bed,
feel it, touch its texture, smell its odor, create a live image of that place to sleep, feel it like the best
spot of the world for your body; desire it.

Now, EVERY TIME THAT YOU VISUALIZE THAT BED YOU WILL FEEL SLEEPY, YOU WILL FEEL
DESIRES TO REST AND TO SLEEP. Use this technique before going to bed, do it every day and you’ll
see how with the passage of time your problem will be disappeared. BE CONSTANT and everything
will be solved in your favor.

8
Clean your mind
When going to bed, your mind must be clean, in other words you must lay quiet. Therefore, if
you’re thinking in debts, failures, uncomfortable situations, don’t go to bed yet. Think….It’s true
that there are some problems that do not have solution (analyze…if they do not have solution why
you worry about them, if nothing can be done) and for the other problems choose another time of
the day to put them in mind. So relax, make something entertained for you at least one hour
before sleeping, something that take your problems out and that make you laugh or bring feelings
of relax….for example: see a comedy, listen to relaxing/glad music, talk to your children, draw
(even if hooks), read a book, listen to silence, pray (if you’re believer), before going to bed visualize
how do you want your future to be and feel happy for that (feel it’s happening now), sit and breath
deep, remember situations when you were very happy, remember a special friend. Whatever you
do, it must be something that bring you HAPPINESS, I’m sure that you will have sweet dreams.

NOW YOUR MIND IS READY TO SLEEP WHEN YOU THINK AND FEEL
IT IS NECESSARY, COMBINE WHAT YOU HAVE JUST LEARNT WITH
TECHNIQUES AS THEY FOLLOW.

9
 3. ROOT INSOMNIA OUT

“I realized that my sleeping disorder, had a very deep origin, every time a problem occurred in the
office (even small ones) left me tense the whole day, I couldn’t sleep. I made a sleeping report
during 14 days and could discover it, face it and today I sleep well. No medicine, no therapy was
necessary.”

Ding Yo Ma, China

Your mind is the vehicle that is taking you to have a good sleeping. To obtain results in less time
you will discover what is causing insomnia. Once the problem is identified, it will be easier to
eliminate it and make your process faster.

First you must know that insomnia is considered to be present when some of the next situations
occur:

- You have difficulty to fall asleep.

- You wake up constantly at night.
- You wake up very early in the morning.
- You have bad quality of sleeping.

You must consider that the sleeping average for a person is 7-8 hours. Nevertheless, there are
some people that sleep more and other that sleep less than that. Even sleeping is short; you must
not worry about it if you wake up feeling rested enough and being ready to start a new day.

Types of insomnia
It is very important that you identify the type of insomnia that you have. Thus, you will realize how
serious is the problem and which treatment to use for it. There are three types of insomnia:

- Transitory insomnia
- Short-term insomnia
- Chronic insomnia.

Transitory insomnia: (less than 7 days); it is due to: environmental change of sleeping, situational
stress, acute medical disease, physical activity previous sleeping, labor shift change, “jet lag”
(mismatch of biological clock to a new time zone); consumption of caffeine, alcohol, nicotine or
drugs.

Short-term insomnia: (1 to 3 weeks); it is present when there are stress situations or experience
changes, hospitalization situations, emotional shocks, physical pain, height of the region, marriage,
divorce, change of residence, bereavement among others.

10
Chronic insomnia: (more than 3 weeks); it is due to a physical or psychiatric disease.

Now classify your insomnia in one of the categories: ______________

Identify inside the related factors, which is the one that is causing the insomnia and search for a
way to solve it.

In case that you don’t have an immediate cause for your sleeping disorder, you can make what we
call SLEEPING REPORT, with that you will realize what the problem that is affecting your sleeping
can be; the following structuration is recommended:

(Space
for the
following
day)
From 1
to 10
how do
you
classify
Situation at your
Day Drinks Quantity work/study/other Situation at home Other sleeping?

Monday Coffee 4 Last week Pile up work Discussion with wife Nothing 3
Tuesday Coffee 3 Nothing Nothing Saw a traffic crash 8

Ate a hamburger late at

Wednesday Coffee 4 Congratulations for project Shopping night 7
Thursday Coffee 4 Nothing Son got good grades Listened to relaxing music 10
Friday
Saturday
Sunday

Seek for one or two aspects that are affecting your sleeping, if you do not find them, explore the
next week. This is a very good tool because besides helping us to find the factor that is affecting
our sleeping, help us to release the mind and become conscious of some problems that we can
have in our life and then search a way to solve them.

Once the problem is identified say…

“I’M CALMED AND CAN SLEEP IN PEACE BECAUSE THIS SITUATION WILL BE SOLVED IN FAVOR OF
MINE”.

As you realize, to know that your sleeping is being affected by an external situation, your
unconscious mind and your conscious mind as well will neutralize the inconvenient and will let you
enjoy a pleasant sleeping.

11
 SLEEPING MAP
According to the diagnosis that you made about your insomnia and determined what its cause is,
do:

According to your Go to Chapter 4:

autoanalysis, your Your Bedroom,
insomnia is caused Your Temple
by your room
environment Page 12

According to your
autoanalysis, your Go to Chapter 5:
insomnia is caused Behave and you’ll
by your Sleep Better
inappropriate Page 14
habits

According to your Go to Chapter 6:

autoanalysis, your Therapies to Induce
insomnia is caused Sleeping
by your high stress
level before sleeping Page 17

Go to Chapter 7:
To obtain faster Natural Aromas and
results you can Infusions that will
reinforce your process make you sleep
with a good natural placidly
complement
Page 22

Go to Chapter 8:
7 steps to Only words and
sleep
sleep well Page 25

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 4. YOUR BEDROOM, YOUR TEMPLE

“3 weeks no conceiving to sleep, I searched everywhere, but nothing worked!!!! It was only to turn
off my cellphone and my laptop at sleeping time….it was almost immediate, but I hadn’t discovered
it if INSOMNIA OUT and me hadn’t met on the way”

Chris Morrison, UK

What a wonderful place our bedroom is. An inspiring, private spot where imagination can go
beyond unsuspected edges, where magic can sail using our bed as ship. A prodigious place that we
use to SLEEP and to DREAM that recharge us of energy.

This magic place might have optimal conditions to reach those purposes, because of that it
becomes your TEMPLE and must be used like this:

 Use your room only for sleeping and having sex. You will feel relaxed every time you get
into it.
 Make your bed as comfortable as possible, try changing the hardness of the pad,
rearrange or change your pillow, use comfortable blankets, use a sheet below the blanket,
use a bed according to your size, etc.
 If possible, try to control the temperature of your room, the optimal temperature to sleep
is between 18-20 ºC.

13
  Control the illumination of your room, put darker curtains or block the outside light
before going to bed hanging something dark in the curtain. The illumination in sleeping
periods affect the hormonal production and the circadian cycles of the body. If necessary,
you can also wear eye-covers (if it’s not uncomfortable for you).
 Control the noise of your bedroom, avoid noise sources such as clocks, cellphones,
computers, etc. You can wear earplugs to avoid annoying noises. Some people need a
repetitive noise to make sleeping possible, there is a machine that produce this type of
sounds and besides it is relaxing, its name is: White Noise Machine.1 You can get it clicking
on the next links:

http://www.soundmachinesdirect.com/
http://www.sleepwellbaby.com/Sound-Machines-s/8.htm

 Check the coloring of your bedroom, the strident colors or decoration can influence your
lack of sleeping.
 Avoid clocks in your sight range, these cause anxiety and tension in the people, making to
sleep a stressful fact.
 No television in your bedroom, it broadcasts radiations that can affect your vital cycles
and interfere with your brain waves. If you don’t want to take it out of your room, it must
be far from your bed.
 NO cellphones (turned on) in your bedroom, they are constantly broadcasting and
receiving electromagnetic waves that interfere with the brain waves that run in your brain
while you’re sleeping (alfa, theta or delta waves).
 Other appliances such as computers, cellphone chargers, stereos, etc. must be unplugged
at sleeping time, because they’re broadcasting radiations that can affect your sleeping
cycle.
 If your couple makes part of the ones that use to go to bathroom at night, let it sleep on
the side of the bed close to it.
 Finally at sleeping time choose a position which you feel more comfortable and that
induces you to sleep. Which do you think it is………..???

It is generally the position which you wake up early in the morning.

1
White Noise Machine refers to an electronic device that produces a random noise, which can sound as a water fall or
wind blowing inside a forest.

14
 5. BEHAVE AND YOU’LL SLEEP BETTER

“My aunt recommended me this book, she ended with an insomnia problem that I remember she
had since I was a child (Now I’m 27). Not only helped me to sleep, besides it changed my lifestyle,
today I eat healthy, don’t smoke, exercise every day at least for 10 minutes and my mind is full of
positive thoughts.”

Dmitri Pavlov, Russia

As human beings we are exposed to multiple

factors that influence our daily life: labor stress,
traffic, unhealthy food, lack of exercise,
depression; social, cultural and economic
situations, etc. These factors increase the risk of
suffering all kind of diseases: migraine, overweight,
diabetes, cardiac failures and of course the one in
our case: INSOMNIA.

This problem has had a growing proportional to

urban and technology development, for example a
student in 1910 used to sleep two hours more than
a nowadays student. Here we can observe how urban development has affected the sleeping
schedule of people.

Well, even these facts affect our life all of them have a SOLUTION. This one is inside you in how
you act to improve your habits in every aspect. I don’t mean with this that you will change your
outside world, what I mean is that you can NEUTRALIZE all those negative influences from outside
with the following behavior tips:

Sleeping Hygiene

Just as you manage your personal hygiene in which you

take a shower, brush your teeth, use deodorant, etc.
There is Sleeping Hygiene as well, which refers to
behaviors that you must assume to sleep in a correct
way:

 Go to bed and wake up always at the same time; establish a sleeping schedule, even if it
includes weekends (try to set it the most approximate possible).
 You must be in bed during 7-8 hours, NO MORE.

15
  WATCH THE NAP, it must not be longer than 15 minutes. It is very important and it’s good
to take them; but watch your time. Try sleeping 12 minutes, you will feel just as rested as
you had slept 3 hours; you will see how comforting it is.
 Exercise daily, especially during morning time. If you do it in the afternoon or at night try
to make it with at least 3 hours of difference with your sleeping time. Exercise can leave
your body in “alert” status stimulating your heart, brain and muscles, besides of increasing
your body temperature (no-ideal situations for conceiving to sleep).
 Avoid actions that set you “alert” before sleeping time, like watching action or horror
films, cleaning up your bedroom, lifting heavy things, etc.
 Eat soft stuff during the evening; avoid eating greasy and spicy food that causes heartburn
and/or gases. This food would make your organism to work extra-time.
 It’s vital to go to bed with SOMETHING IN YOUR STOMACH, an empty stomach only
generates more insomnia; eat something considering the previous consideration and
some others that we’ll give you soon.
 Make relaxing exercises previous going to bed, forward you will find some good ones that
you can practice (Chapter 6).

Food that promotes sleeping

There is food that promotes relaxation, especially the one rich in aminoacids, such food as: tuna,
milk, and banana. You can eat it between 2-3 hours previous sleeping. For example drinking a milk
glass before going to bed will MAKE YOU SLEEP EXCELLENT (people with lactose intolerance can
drink lactose-free milk).

Remember when going to bed to have “FULL” STOMACH. In other way hunger won’t let you sleep
and will affect many of the functions for the other day. So eat something lift before going to sleep,
some food promote the production of melatonin, which is a sleeping inducer hormone in humans
and animals. Among others you will find food as chicken, pumpkin seeds, turkey, soy dry fruits
and cottage cheese; bread is such relaxing as well, but try the integral one, because the intake of
carbohydrates at night is a cause of overweight.

16
Other recommendations…

 Try to take the sun every day.

 No cigarettes. It can be difficult at the first time but it will become better.
 Don’t drink alcohol before going to bed, it is a brain stimulant and drinking it in
low or high amount is cause of insomnia.
 Urinate before going to bed and avoid excess of water previous sleeping time.
 Wear comfortable clothes when sleeping.
 If take medicaments such diuretics for example, try to do it the earlier possible.
 It’s possible that you are taking medicaments with side effects, ask your doctor
which are them and if they can be substituted.
 IF POSSIBLE, don’t take medicaments to sleep. If you do it, try to do it for a short
time. Generally, these medicaments after 2 or 3 weeks provoke addiction.
 Consult a doctor you rely.

17
 6. THERAPIES TO INDUCE SLEEPING

“Nothing better than relaxing and meditating before sleeping, every night set your body, mind and
spirit to sleep, you will wake up renewed and with a super attitude for a new day”.

Luca Codognato, Italia

In this chapter you will find very simple exercises that you can
do at home, they will take you to relax your body, mind and
clean your spirit; you’ll see how useful they are for your life. A
quick example: take a bath at body temperatures (37ºC); it
causes a relaxing effect in your body.

Relaxing exercises

Dr. Eva Montero Domínguez in its article EL INSOMNIO2, recommend us some relaxing
exercises for those people that have difficulties sleeping:

With these exercises you will achieve to relax before going to bed, your body will be
totally out of tensions and you will have a comforting sleep, try one per day and stick to
the one that gives you best results, make them in the dark:

1. Balancing

Standing with separate legs, lean a

little forward and drop your arms,
shake them as a rag doll. Drop
your head and balancing from one
side to other. Shake your
shoulders and hands and stay
lanky for some moments till total
relax.

2
MONTERO, Eva. El insomnio. www.psicologiaclinicaydeldeporte.es 2010

18
 2. Stretch your body

Raise your right arm to the maximum, stretch it like touching the ceiling; feel muscles
stretching, do the same with the other arm.

3. Stretch your shoulders

Seated put your hands on your knees with bent

elbows, press hands against knees and lean forward.
Once in this position, turn shoulders and ribs to the
right then to left, several times.

19
 4. Massage on the head

Eyes closed start massaging your head and your shoulders with your fingers drawing small
circles. Go through the neck and then your shoulders. Better if someone helps you.

5. Stretch your back

It can be done on your bed. Stretch, back on the bed, press your column against the pad,
straight back on the bed and making your abdomen touch your back. Let yourself go,
loose your muscles and breathe, deep breathe, repeat it several times.

Dear reader, something very important: for every exercise repeat mentally
“I’M RELAXED”.

3
Drawings by Diana García, 2012.

20
Technique to induce sleeping

It’s based on respiration and it is very simple:

1. Inspire softly without filling the lungs completely.

2. Release all the air.

Make it three times. Following:

3. Hold your breath as much as you can.

Make cycles like this (three times for steps 1 and 2, once for step 3) between 5 and 8
times. This exercise will help you since the physiological way, due to an accumulation of
CO2 in blood inducing sleeping; and psychological because when concentrating in
respiration you will release inadequate thoughts and will sleep calm.

Other good options to try

- Do yoga before sleeping: check

some positions in
http://www.womenshealthmag.co
m/yoga/bedtime-yoga?page=0

- Listen to music: listen to relaxing

sounds previous sleeping is a great
help, click on this link
http://www.4shared.com/audio/T1y
44vbE/Reiki_-
_Sonidos_de_relajacion_.html

- Meditate: There are multiple techniques to meditate, besides the previous ones
recommended; you can check this link to try other ones:
http://www.squidoo.com/sleepmeditation

- Read: Read something relaxing, that really interests you.

21
Paradoxical intention
Sometimes that we are in the bed and cannot conceive sleeping, thousands of uncomfortable
thoughts come to our mind increasing at the same time the levels of stimulating hormones in the
blood and therefore the cerebral activity, preventing sleeping to be possible. ENOUGH, when it
happens to you wake up and keep awake, as it was mandatory because you have to present an
obligation on the next day. Don’t close your eyes, nor think in sleeping; once there, leave all those
thoughts to come and face them (it’s very useful to write them), doing this the stress level will be
diminished and YOU WILL FEEL MUCH MORE RELAXED, soon you’ll sleep.

22
 7. NATURAL AROMAS AND INFUSIONS THAT WILL
MAKE YOU SLEEP PLACIDLY

“Despite my insomnia problem was not so serious, I woke up with no energy, low mood and the
sleep I felt during the day avoid me to perform myself successfully in my job. Today, thanks to
INSOMNIA OUT and valerian tea I rest placidly and I raze with everything in the following day”

Flora Mendoza, Argentina

Fight with insomnia in a natural and simple way, here some

aromas and infusions that will help you to sleep.

Aromas that induce sleeping

A simple trick for your pillow: put below its cloth a little bag with cotton soaked in scent of
orange blossom water, vanilla scent or lavender scent. YOU WILL FEEL A DELICIOUS AND
RELAXING AROMA, LET YOURSELF GO AND SLEEP HAPPILY.

Milk, apple, hot water….

- Drink a cup of hot milk with a spoon of

honey.
- Eat an apple before going to bed.
- Relaxing Marjoram and marine salt: heat
water and add a fist of marine salt and 15
drops of marjoram extract, bathe your feet
inside this water before going to bed. Take
your time until you feel relaxed.

23
Infusions with Valerian (Valeriana officinalis)

Valerian is a millenarian plant,

worldwide known for its sleeping
properties. It is EXCELLENT for
treating sleeping disorders.
However, Valerian MUST NOT BE
USED more than three weeks in a
row, don’t drink high dose of it,
start diminishing the dose before
suspending it in an abrupt way. In
some people can cause headache
or stomachache.

Below you will find some

infusions to make valerian a
prodigious herb:

Valerian tea

Some brands of tea already have valerian, if not, in a health-food

shop buy 300-400 mg of valerian root and smash it in hot water.
Drink it before sleeping.

Sweet dreams tea

Mix in a recipient valerian root, Melissa, burnet, chamomile, orange and

rosemary leaves; sugar or honey to taste, drink it every night and your
sleeping will be totally pleasurable.

Breathing with valerian or passionflower

Make a valerian or passionflower tea and with a lot of

patience inhale and exhale 4 times, soon you will fall
asleep.

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Infusions with tila (Tila cordata)

Tila is a plant that also has sleeping inducing

properties for the ones that consume it, following
some of them:

Tila tea

Boil 1 coup of water and add 2 teaspoons of tila flowers, after it let it
continue boiling for 2 minutes, then let it rest for 10 minutes.

Chamomile and tile tea

Put 1 teaspoon of chamomile and 1 of tile in a

container, add boiling water, cover and let it rest for 10
minutes, strain and sweeten with honey.

Other plants

There are other herbs with relaxing properties, choose the one available for your country
and make it in infusion, just as you observed for tila and valerian:

 Passionflower  Melissa (Melissa  Chamomile

 California poppy officinalis)  Skullcap

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 8. ONLY WORDS AND SLEEP

“Thank you INSOMNIA OUT”

Francisca Klose, Germany

In few words you will eliminate insomnia like this:

1. Classify your problem.

2. Change your diet and your exercise routine.

3. Improve your sleeping environment.

4. Adjust your sleeping program (Schedule).

5. Behave in the best way.

6. Relax

7. Sleep

“2 years and 8 months lasted my problem, INSOMNIA OUT made me face my insomnia, eliminate
the internal fear to sleep and defeat my problem. My life will never be enough to thank Carlos.”

Arianna Loureiro, Brazil

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 9. GENERAL ISSUES

“I don’t recommend anyone sleeping pills. Even they were useful sometimes, they caused
dependence on me and the mental image of them drove me crazy. I discovered INSOMNIA
OUT and in a gradual way I took them out of my life, today I only use natural products.”

Cecilio Thalassinos, Greece

For situations as pregnancy, lactation, children, elderly or

people with liver insufficiency is recommendable to visit a
doctor. Remember in these cases to avoid the intake of
synthetic medicaments, choose natural stuff.

WATCH OUT with synthetic medicaments, after 2 or 3

weeks of taking them, cause addiction.

REMEMBER no symptom is worrying always that you

feel rest and be ready to start a new day.

Important Info

Don’t think in your debts, make your nails, play a game, eat, etc., in the bed. It must be
only associated with intimacy and rest. Therefore, go to bed once you feel sleepy and if
you don’t get to sleep in half an hour, get out of bed.

In case you can’t sleep, don’t lay in your bed for

more than 30 minutes, get up and do something
that relax you while you get sleepy; neither watch
the clock, that only causes more tension and
anxiety.

In you can’t sleep, don’t enervate nor complain. This

only makes anxiety higher and is less probable that you get to rest. In this case, do
something quiet, like taking a warm bath or reading, and return to bed as soon as you feel
sleepy again.

Once you start using these tips, keep a sleep diary for a week or two. Find which of the
used techniques has worked better to keep repeating it.

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 10. SLEEP

Dear Reader, you reached the end of this book, I hope it was TOTALLY USEFUL for you.
Always keep in mind that insomnia beyond of being a physiological problem is a
psychological problem. Which the only one really able to solve it is YOU, remember to
have lots of patience and faith to implement the techniques recommended here.
Despairing only will cause more anxiety and thus less sleeping.

THINK AND DECIDE TO SLEEP WHEN YOU WANT, mentalize, visualize yourself having a
pleasant dream and your life will change, everything will be better. From the victim you
used to be of this problem now you will become in helper of the ones that suffer it.

THANKS TO GIVE YOURSELF THIS

OPPORTUNITY TO LIVE

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 THANK YOU AGAIN FOR READING:

I AM AN INDEPENDENT AUTHOR, I HAVE NOT

INTEREST IN MAKING PROFIT OF THIS BOOK, I MADE
IT WITH THE ONLY PURPOSE OF HELPING PEOPLE TO
FIGHT INSOMNIA AND MAKE HAPPIER LIVES.

IF IT IS YOUR DESIRE, I INVITE YOU TO SUPPORT ME

WITH A VOLUNTARY DONATION IN THE NEXT LINK:

paypal.me/carlosorozcoautor

OR IF YOU PREFER YOU CAN DONATE 1 EUR TO NOVA

CULTURAL FOUNDATION, WHICH I BELONG:

https://www.paypal.com/donate/?token=CVBxl_ckTr
QbL4K5sAUDi_Zc2YQv_C1M1SN1wMbaka3fmBNuIda
A1YO8LyQdUfHKy_ZvnW&country.x=US&locale.x=

THANKS!!!

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