Cure Insomnia - 6 Steps To Sleep

2. Insomnia A​​guide​​to​​the​​health​​risks​​of​​sleep​​deprivation SixStepsToSleep.com Second​​Edition​​©​​2015 2

3. Table​​of​​Contents 1.​​Introduction 2.​​What​​Happens​​When​​You​​Don’t​​Get​​Enough​​Sleep -​​Effects​​on​​the​​Body -​​Effects​​on​​Mood 3.​​Sleep​​Deprivation:​​Hormones​​and​​Metabolism -​​Sleep​​and​​Obesity -​​Sleep​​and​​Diabetes -​​Sleep​​and​​the​​Immune​​System -​​Sleep​​and​​Cardiovascular​​Disease 4.​​Understanding​​Insomnia 5.​​How​​To​​Cure​​Insomnia -​​Prescription​​Sleep​​Medications​​(Sleeping​​Pills) -​​Natural​​Cures​​for​​Insomnia 6.​​Summary 3     SixStepsToSleep.com​​–​​Insomnia​​Guide   

4. 1.​​Introduction The​​consequences​​of​​sleep​​deprivation​​are​​far​​reaching.​​Lack​​of​​sleep​​affects​​physical and​​mental​​health,​​and​​causes​​an​​increased​​risk​​of​​human​​error​​that​​can​​be​​fatal. Two​​well-publicized​​examples​​of​​this​​were​​the​​1989​​Exxon​​Valdez​​oil​​spill,​​and the1986​​NASA​​Challenger​​shuttle​​explosion.​​Both​​accidents​​were​​caused​​by​​fatigue linked​​to​​lack​​of​​sleep. In​​addition​​to​​such​​major​​accidents,​​drowsiness​​in​​sleep-deprived​​drivers​​is​​said​​to​​be the​​likely​​cause​​of​​more​​than​​100,000​​crashes,​​71,000​​injuries​​and​​more​​than​​1,500 deaths​​each​​year. Many​​airplane​​crashes​​have​​been​​linked​​to​​pilot​​tiredness​​due​​to​​excessive​​flying hours​​across​​different​​time​​zones.​​This​​evidence​​points​​to​​one​​simple​​conclusion;​​lack of​​sleep​​presents​​a​​very​​real​​danger​​to​​human​​life. In​​terms​​of​​physiological​​health,​​studies​​show​​a​​growing​​correlation​​between​​sleep duration​​and​​a​​variety​​of​​serious​​health​​problems,​​including​​obesity,​​diabetes, hypertension​​and​​depression.​​On​​a​​more​​personal​​level,​​lack​​of​​sleep​​affects​​our quality​​of​​life,​​leaving​​us​​feeling​​miserable,​​lethargic​​and​​stressed. With​​these​​things​​in​​mind,​​it​​is​​important​​that​​we​​begin​​to​​understand​​the​​biology​​of sleep;​​why​​we​​need​​sleep​​and​​how​​we​​can​​better​​the​​quality​​of​​our​​sleep​​to​​improve overall​​health​​and​​safety. 4

5. Scientists​​now​​know​​that​​sleep​​isn’t​​simply​​about​​rest​​and​​recovery.​​Sleep​​is​​essential in​​helping​​maintain​​mood,​​memory​​and​​cognitive​​performance.​​Sleep​​also​​plays​​a pivotal​​role​​in​​the​​normal​​function​​of​​the​​endocrine​​and​​immune​​systems.​​In​​short,​​the less​​sleep​​a​​person​​has,​​the​​more​​likely​​their​​health​​is​​to​​decline. However,​​even​​though​​poor​​quality​​sleep​​is​​endemic,​​with​​at​​least​​40​​million Americans​​suffering​​sleep​​problems,​​60​​percent​​of​​the​​adult​​population​​has​​never been​​asked​​about​​their​​sleeping​​habits​​by​​a​​physician. With​​a​​growing​​pool​​of​​knowledge​​regarding​​the​​negative​​consequences​​of​​sleep deprivation,​​improving​​sleep​​quality​​must​​become​​a​​health​​priority​​in​​our​​lives. 5     SixStepsToSleep.com​​–​​Insomnia​​Guide   

6. 2.​​What​​Happens​​When​​You​​Don’t​​Get​​Enough​​Sleep Through​​extensive​​animal​​research,​​scientists​​know​​that​​that​​sleep​​is​​essential​​for survival.​​In​​short,​​a​​person​​cannot​​survive​​indefinitely​​without​​sleep. When​​we​​sleep,​​protein​​production​​takes​​place​​that​​provides​​the​​necessary​​building blocks​​for​​cell​​growth​​and​​repair.​​The​​body​​recovers​​from​​stress​​damage​​and​​the damage​​caused​​by​​ultraviolet​​rays,​​and​​immunity​​is​​boosted.​​Without​​sufficient​​rest​​the body​​is​​weakened,​​exposing​​us​​to​​greater​​risk​​of​​poor​​health. Effects​​on​​the​​Body When​​humans​​don’t​​sleep​​properly,​​physiological​​and​​cognitive​​functions​​are negatively​​impacted.​​​The​​affected​​functions​​include​​memory​​and​​attention,​​complex thought,​​motor​​response​​and​​emotional​​control. One​​particular​​clinical​​study​​showed​​that​​subjects​​who​​stayed​​awake​​for​​up​​to​​19 hours​​scored​​substantially​​worse​​on​​performance​​and​​alertness​​than​​those​​who​​were legally​​intoxicated.​​Other​​studies​​have​​demonstrated​​similar​​results: 6

7. -​​After​​one​​night​​of​​total​​sleep​​deprivation,​​subjects​​scored​​significantly​​lower​​on​​tests of​​judgment,​​simple​​reaction​​time,​​explicit​​recall​​and​​inverse​​word​​reading. -​​Daytime​​alertness​​and​​memory​​are​​impaired​​by​​sleep​​deprivation,​​especially​​when sustained​​over​​a​​few​​nights. -​​Getting​​three,​​five​​or​​less​​than​​seven​​hours​​of​​sleep​​a​​night​​for​​seven​​consecutive days​​can​​significantly​​impair​​alertness​​and​​motor​​performance. (Source​:​​​​National​​Sleep​​Foundation​​–​​Sleep-Wake​​Cycle,​​2006) Effects​​on​​Mood After​​a​​bad​​night’s​​sleep,​​it​​is​​normal​​to​​feel​​pretty​​miserable.​​Studies​​have shown​​that​​lack​​of​​sleep​​considerably​​affects​​mood,​​causing​​anger,​​anxiety​​and sadness. A​​study​​at​​the​​University​​of​​Pennsylvania​​found​​that​​when​​subjects​​were​​allowed to​​sleep​​just​​4.5​​hours​​a​​night​​for​​one​​week,​​scores​​for​​mood​​declined​​steadily during​​the​​testing​​period. When​​participants​​were​​allowed​​to​​get​​enough​​sleep,​​their​​mood​​scores improved​​dramatically.​​During​​the​​test​​period​​subjects​​said​​they​​felt​​stressed, angry,​​sad​​and​​mentally​​exhausted. But​​sleep​​deprivation​​does​​far​​more​​than​​make​​us​​feel​​grumpy​​and​​a​​little​​slower 7     SixStepsToSleep.com​​–​​Insomnia​​Guide   

8. to​​react.​​In​​the​​past​​few​​years,​​investigators​​have​​found​​that​​sleep​​deprivation may​​have​​harmful​​consequences​​for​​our​​immune​​system,​​contributing​​to​​serious illnesses​​such​​as​​obesity,​​diabetes​​and​​hypertension. 3.​​Sleep​​Deprivation:​​Hormones​​and​​Metabolism When​​we​​sleep,​​the​​body​​secretes​​essential​​hormones​​that​​regulate​​energy​​and control​​metabolic​​and​​endocrine​​functions. Sleep​​deprivation​​dampens​​the​​production​​of​​thyroid-stimulating​​hormones​​and increases​​blood​​levels​​of​​cortisol,​​a​​hormone​​that​​contributes​​to​​wakefulness. Growth​​hormone​​is​​also​​secreted​​during​​sleep,​​which​​contributes​​to​​childhood growth​​and​​helps​​regulate​​muscle​​mass​​in​​adults. This​​means​​that​​without​​sleep​​the​​body​​cannot​​produce​​the​​basic​​hormonal functions​​required​​for​​the​​body​​to​​operate​​properly. Sleep​​and​​Obesity 8

9. The​​fact​​is​​we​​are​​sleeping​​less​​than​​ever​​before,​​and​​it​​is​​affecting​​our​​health. The​​average​​night’s​​sleep​​decreased​​from​​about​​nine​​hours​​in​​1910​​to​​about​​7.5 hours​​in​​1975,​​and​​in​​the​​modern​​era​​millions​​of​​shift​​workers​​average​​less​​than five​​hours​​of​​sleep​​per​​working​​day. Research​​has​​shown​​that​​this​​global​​sleep​​deprivation​​trend​​is​​having​​an​​impact on​​the​​obesity​​and​​diabetes​​epidemics. According​​to​​the​​Centers​​for​​Disease​​Control​​and​​Prevention,​​about​​65​​percent of​​Americans​​are​​overweight​​or​​obese.​​Of​​course,​​caloric​​intake​​is​​a​​major​​factor in​​rising​​obesity,​​but​​science​​has​​proven​​a​​link​​between​​lack​​of​​sleep​​and​​weight gain. One​​interesting​​study​​shows​​that​​lack​​of​​sleep​​imbalances​​leptin​​and​​ghrelin, two​​hormones​​responsible​​for​​the​​control​​of​​feeling​​hunger​​and​​fullness.​​Ghrelin is​​produced​​in​​the​​gastrointestinal​​tract​​and​​stimulates​​appetite;​​leptin​​on​​the other​​hand​​signals​​to​​the​​brain​​when​​a​​person​​is​​full. Lack​​of​​sleep​​causes​​these​​two​​hormones​​to​​become​​imbalanced​​and​​operate ineffectively.​​When​​a​​person​​is​​sleep-deprived,​​leptin​​levels​​drop​​and​​ghrelin levels​​rise;​​subsequently​​appetite​​increases,​​leaving​​a​​person​​feeling​​hungry after​​they​​have​​eaten​​and​​causing​​them​​to​​crave​​further​​calories. Sleep​​and​​Diabetes 9     SixStepsToSleep.com​​–​​Insomnia​​Guide   

10. Obesity​​has​​been​​directly​​linked​​to​​diabetes,​​and​​sleep​​deprivation​​linked​​to impairing​​sugar​​metabolism. A​​study​​conducted​​at​​the​​University​​of​​Chicago​​in​​1999​​found​​that​​a​​sleep​​debt accumulated​​over​​a​​matter​​of​​days​​is​​capable​​of​​impairing​​sugar​​metabolism and​​disrupting​​hormone​​levels. After​​restricting​​the​​sleep​​of​​11​​healthy​​young​​adults​​to​​just​​four​​hours​​per​​night over​​several​​nights,​​the​​group’s​​ability​​to​​process​​blood​​glucose​​declined considerably​​–​​in​​some​​cases​​to​​a​​pre-diabetic​​state,​​prompting​​the​​subjects’ bodies​​to​​produce​​more​​insulin. Sleep​​and​​the​​Immune​​System The​​age-old​​theory​​that​​sleep​​helps​​speed​​up​​recovery​​from​​illness​​may​​not​​be just​​an​​old​​wives’​​tale​​after​​all. Studies​​have​​shown​​that​​lack​​of​​sleep​​has​​a​​negative​​effect​​on​​the​​immune system;​​with​​one​​study​​proving​​that​​flu​​vaccination​​patients​​subjected​​to​​sleep deprivation​​took​​longer​​to​​attain​​immunity. During​​the​​study,​​flu​​shots​​were​​administered​​to​​men​​who​​had​​been​​restricted​​to just​​four​​hours​​of​​sleep​​for​​four​​nights​​in​​a​​row,​​and​​to​​those​​who​​had​​slept normally. Ten​​days​​after​​vaccination,​​those​​in​​the​​sleep-deprived​​group​​had​​a​​substantially 10

11. lower​​immune​​response​​compared​​with​​those​​who​​got​​adequate​​sleep,​​and produced​​less​​than​​half​​as​​many​​flu-fighting​​antibodies. (Source​:​​​​National​​Sleep​​Foundation​​–​​Sleep-Wake​​Cycle,​​2006) Sleep​​and​​Cardiovascular​​Disease Long​​and​​short-term​​sleep​​deprivation​​is​​now​​known​​to​​contribute​​to cardiovascular​​disease.​​Lack​​of​​sleep​​causes​​increased​​blood​​pressure​​and increased​​risk​​of​​stroke,​​and​​is​​associated​​with​​a​​rise​​in​​blood​​pressure​​during the​​night​​that​​lasts​​through​​the​​following​​day.​​Evidence​​also​​suggests​​increased risk​​of​​coronary​​heart​​disease​​in​​women​​who​​don’t​​get​​enough​​sleep. 4.​​Understanding​​Insomnia All​​scientific​​evidence​​shows​​that​​sleep​​deprivation​​presents​​considerable​​health risks​​on​​a​​number​​of​​levels,​​yet​​statistics​​show​​that​​approximately​​30​​percent​​of the​​American​​population​​suffers​​from​​a​​form​​of​​insomnia. 11     SixStepsToSleep.com​​–​​Insomnia​​Guide   

12. But​​what​​is​​insomnia​​and​​how​​can​​it​​be​​cured? Insomnia​​is​​diagnosed​​when​​a​​person​​has​​difficulty​​initiating​​or​​maintaining sleep,​​that​​is​​either​​not​​being​​able​​to​​fall​​asleep,​​waking​​too​​early​​and​​not​​being able​​to​​get​​back​​to​​sleep,​​or​​waking​​persistently​​through​​the​​night​​and subsequently​​feeling​​unrested​​and​​lethargic. Insomnia​​symptoms​​include​​daytime​​fatigue,​​impaired​​mood​​and​​judgment,​​poor performance​​and​​an​​increased​​likelihood​​of​​accidents​​at​​home,​​in​​the​​workplace and​​while​​driving. For​​some​​insomnia​​is​​temporary,​​perhaps​​caused​​by​​jet​​lag,​​work​​stress,​​a major​​life​​change​​such​​as​​the​​loss​​of​​a​​relationship,​​environmental​​factors​​like excessive​​noise​​or​​by​​consuming​​too​​much​​caffeine​​or​​sugar​​before​​bed.​​But some​​people​​go​​on​​to​​develop​​chronic​​insomnia,​​which​​is​​generally​​diagnosed​​in those​​who​​struggle​​to​​sleep​​for​​three​​nights​​in​​a​​given​​week,​​for​​a​​month​​or longer.​​Chronic​​insomnia​​is​​often​​related​​to​​an​​underlying​​medical​​or​​psychiatric condition​​such​​as​​depression​​or​​anxiety,​​but​​is​​commonly​​caused​​by​​a persistent,​​unhealthy​​sleep-wake​​cycle. 5.​​How​​To​​Cure​​Insomnia The​​approach​​to​​treatment​​for​​insomnia​​generally​​falls​​into​​two​​categories: pharmacologic​​and​​behavioral. 12

13. Prescription​​Sleep​​Medications​​(Sleeping​​Pills) An​​estimated​​10%​​of​​the​​American​​population​​takes​​some​​form​​of​​medication​​to achieve​​a​​state​​of​​sleep.​​However,​​few​​people​​who​​take​​sleeping​​pills​​really understand​​how​​the​​pills​​work,​​and​​even​​fewer​​understand​​that​​sleeping​​pills​​do not​​cure​​insomnia. Benzodiazepines​​(also​​known​​as​​benzodiazepine​​receptor​​agonists)​​were​​the main​​pharmacologic​​treatment​​for​​insomnia​​up​​until​​the​​‘90s.​​These​​included popular​​drugs​​such​​as​​Flurazepam,​​Triazolam,​​and​​Temazepam. Benzodiazepines​​are​​central​​nervous​​system​​depressants​​that​​are​​considered by​​the​​majority​​of​​physicians​​to​​be​​more​​active​​in​​reducing​​anxiety,​​inducing muscle​​relaxation​​and​​inhibiting​​convulsions​​than​​in​​promoting​​sleep.​​Many people​​experience​​side​​effects​​when​​taking​​benzodiazepines,​​such​​as​​memory loss,​​rebound​​insomnia​​and​​addiction. In​​the​​modern​​era,​​a​​benzodiazepine​​named​​Xanax​​has​​become​​a​​popular​​sleep aid​​because​​it​​is​​easily​​bought​​over​​the​​Internet​​without​​prescription.​​Xanax contains​​​Alprazolam,​​a​​substance​​that​​increases​​the​​activity​​of​​GABA​​in​​the brain​​and​​therefore​​increases​​its​​calming​​effect​​on​​the​​brain.​​This​​helps decrease​​anxiety​​and​​panic​​by​​causing​​drowsiness​​and​​relaxation​​of​​the muscles,​​which​​is​​of​​course​​conducive​​to​​sleep.​​However,​​Xanax​​is​​highly addictive,​​and​​is​​only​​recommended​​for​​short-term​​use.​​It​​is​​by​​no​​means​​a​​cure for​​insomnia​​and​​should​​not​​be​​self-prescribed. 13     SixStepsToSleep.com​​–​​Insomnia​​Guide   

14. In​​the​​‘90s,​​nonbenzodiazepines​​(or​​nonbenzodiazepine​​receptor​​agonists)​​were introduced.​​These​​sleeping​​pills,​​which​​include​​Zolpidem​​and​​Zaleplon,​​have​​the advantage​​of​​being​​much​​shorter-acting​​compounds​​with​​less​​likelihood​​for daytime​​sleepiness​​or​​impairment​​of​​memory.​​However,​​they​​may​​still​​cause side​​effects​​in​​some​​people,​​including​​rebound​​insomnia,​​addiction,​​drowsiness, dizziness,​​lightheadedness​​and​​difficulty​​with​​coordination. The​​Danger​​of​​Sleeping​​Pills Sleeping​​pills​​are​​highly​​effective​​in​​helping​​people​​fall​​asleep​​quickly,​​and​​in helping​​people​​stay​​asleep​​for​​the​​recommended​​eight​​hours.​​However,​​sleeping pills​​are​​generally​​addictive​​and​​ineffective​​at​​curing​​insomnia,​​with​​the​​majority of​​patients​​experiencing​​rebound​​insomnia. Another​​side​​effect​​of​​sleeping​​pills​​is​​sleepiness,​​which​​is​​often​​far​​more​​difficult to​​cope​​with​​than​​the​​sleepiness​​caused​​by​​lack​​of​​natural​​sleep.​​So​​while​​a person​​may​​sleep​​fall​​asleep​​quickly​​and​​stay​​asleep​​for​​the​​required​​duration when​​taking​​sleeping​​pills,​​their​​quality​​of​​life​​(daytime)​​is​​impaired​​by sleepiness,​​which​​in​​turn​​affects​​cognitive​​ability​​and​​renders​​the​​medication largely​​counterproductive. Recent​​evidence​​has​​highlighted​​serious​​health​​issues​​relating​​to​​the​​regular consumption​​of​​sleeping​​pills.​​​A​​study​​headed​​up​​by​​Dr.​​Daniel​​Kripke,​​of​​the Scripps​​Clinic,​​compared​​10,529​​people​​that​​took​​sleeping​​pills​​with​​twice​​as many​​who​​didn’t. The​​study​​revealed​​that​​those​​taking​​prescriptions​​were​​at​​a​​35%​​increased​​risk 14

15. of​​cancer​​compared​​with​​the​​non-prescription​​group.​​The​​study​​proved​​that​​the risk​​of​​developing​​lymphoma,​​lung,​​colon​​or​​prostate​​cancer​​associated​​with sleeping​​pills​​was​​greater​​than​​the​​effect​​from​​smoking. In​​short,​​sleeping​​pills​​are​​a​​short-term​​fix,​​not​​an​​insomnia​​cure.​​Regular consumption​​of​​sleeping​​pills​​is​​likely​​to​​cause​​side​​effects​​and​​addiction,​​and may​​lead​​to​​health​​problems. Natural​​Cures​​For​​Insomnia Considering​​that​​sleep​​is​​a​​natural​​part​​of​​the​​human​​lifecycle,​​it​​seems​​quite surprising​​that​​so​​many​​people​​have​​trouble​​sleeping. That​​said,​​the​​reason​​for​​the​​prevalence​​of​​insomnia​​is​​quite​​clear.​​In​​the modern​​day​​sleep​​has​​become​​less​​of​​a​​priority,​​much​​to​​the​​detriment​​of​​our health.​​Most​​people​​simply​​don’t​​allow​​the​​body​​to​​prepare​​for​​sleep​​properly,​​or provide​​the​​body​​with​​a​​lifestyle​​and​​environment​​conducive​​to​​healthy​​sleep. The​​only​​proven,​​sustainable​​cure​​for​​insomnia​​is​​the​​practice​​of​​​good​​sleep hygiene​,​​which​​is​​often​​accompanied​​by​​other​​holistic​​therapies​​such​​as meditation​​to​​help​​temper​​stress​​and​​anxiety​​and​​promote​​habitual​​relaxation. Good​​sleep​​hygiene​​is​​essential​​to​​achieving​​deep,​​restorative​​sleep.​​Some​​of the​​key​​practices​​involved​​include​​maintaining​​a​​regular​​sleep-wake​​cycle, avoiding​​stimulants​​late​​in​​the​​day,​​ensuring​​adequate​​exposure​​to​​natural 15     SixStepsToSleep.com​​–​​Insomnia​​Guide   

16. daylight​​and​​maintaining​​an​​environment​​conducive​​to​​sleep;​​dark,​​cool​​and noise-free. Sleep​​hygiene​​experts​​often​​include​​behavioral​​therapy​​within​​their​​programs. One​​such​​therapy​​is​​Stimulus-Control,​​which​​conditions​​the​​patient​​to​​solely associate​​the​​bed​​and​​bedroom​​with​​sleep.​​If​​unable​​to​​sleep,​​the​​patient​​is instructed​​to​​get​​out​​of​​bed,​​and​​to​​avoid​​eating,​​reading​​or​​watching​​television​​in bed. Another​​pathway​​is​​Relaxation​​Therapy,​​which​​includes​​muscle​​relaxation, brainwave​​meditation​​​and​​breathing​​techniques.​​These​​techniques​​entrain​​the brain​​to​​fall​​asleep​​faster​​and​​stay​​asleep​​for​​longer. Sleep-Restriction​​Therapy​​also​​plays​​a​​part​​in​​good​​sleep​​hygiene.​​In​​this practice​​the​​patient​​is​​required​​to​​wake​​at​​the​​same​​time​​each​​day,​​regardless​​of the​​amount​​of​​sleep​​achieved​​during​​the​​night.​​This​​results​​in​​sleep​​deprivation, which​​enables​​the​​individual​​to​​fall​​asleep​​faster​​the​​following​​night,​​and​​so​​on and​​so​​forth,​​subsequently​​breaking​​the​​cycle​​of​​habitual​​insomnia. No​​matter​​how​​bad​​the​​cycle​​of​​insomnia,​​with​​the​​correct​​sleep​​hygiene methods,​​the​​cycle​​can​​be​​broken,​​the​​body​​clock​​readjusted​​and​​the​​brain remapped​​to​​a​​healthy​​sleep-wake​​cycle. 16

17. 6.​​Summary Cutting​​back​​on​​sleep​​is​​an​​extremely​​common​​response​​to​​the​​pressure​​we face​​in​​our​​modern​​industrial​​society.​​But​​research​​shows​​that​​sleep​​deprivation disrupts​​hormonal​​and​​metabolic​​function​​which,​​if​​not​​addressed,​​can​​cause cardiovascular​​problems,​​weight​​gain​​and​​psychological​​issues. Sleep​​is​​a​​dynamic​​activity​​that​​is​​as​​essential​​to​​good​​health​​as​​exercise​​and​​a good​​diet.​​Sleep​​deprivation​​is​​dangerous,​​and​​must​​be​​addressed​​quickly​​to ensure​​the​​mind​​and​​body​​function​​healthily​​in​​the​​long​​term. If​​you​​are​​suffering​​from​​insomnia,​​or​​have​​recently​​been​​struggling​​to​​sleep,​​it​​is important​​that​​you​​address​​the​​underlying​​issues​​quickly​​instead​​of​​using​​pills​​or other​​sleep​​aids​​to​​temporarily​​mask​​the​​problem. My​​Six​​Steps​​To​​Sleep​​program,​​based​​on​​my​​personal​​15-year​​battle​​with insomnia​​has​​helped​​over​​100,000​​people​​cure​​themselves​​safely​​and​​naturally of​​insomnia. The​​program​​combines​​proven​​good​​sleep​​hygiene​​methodology,​​cognitive behavioral​​therapy​​and​​brainwave​​meditation.​​This​​powerful​​three-pronged 17     SixStepsToSleep.com​​–​​Insomnia​​Guide   

18. approach​​retrains​​the​​body​​to​​fall​​asleep​​faster​​and​​sleep​​deeper​​for​​longer,​​and permanently​​restores​​a​​healthy​​sleep-wake​​cycle. >>​​Click​​here​​to​​get​​started​​&​​start​​sleep​​better​​tonight​​<< All​​rights​​reserved.​​Peter​​Litchfield​​/​​SixStepsToSleep.com​​2015​​©.​​No​​part​​of​​this​​publication 18

19. may​​be​​reproduced,​​distributed,​​or​​transmitted​​in​​any​​form​​or​​by​​any​​means,​​including photocopying,​​recording,​​or​​other​​electronic​​or​​mechanical​​methods,​​without​​the​​prior​​written permission​​of​​the​​publisher,​​except​​in​​the​​case​​of​​brief​​quotations​​embodied​​in​​critical​​reviews and​​certain​​other​​non-commercial​​uses​​permitted​​by​​copyright​​law. The​​information​​for​​this​​document​​was​​compiled​​using​​research​​studies​​and​​information supplied​​by​​The​​National​​Sleep​​Foundation​​(​www.sleepfoundation.org​)​​and​​Peter​​Litchfield (founder​​of​​​sixstepstosleep.com​). 19     SixStepsToSleep.com​​–​​Insomnia​​Guide