CONTENTS
Chapter One
Welcome to the World of Regular, Deep, Refreshing Sleep
Chapter Two
The First Key to Sleep: Timing
Chapter Three
Small Changes That Make a Big Difference to Your Sleep
Chapter Four
Your Sleep Environment
Chapter Five
Running Your Own Mind
Chapter Six
The Power of Your Internal Voice
Chapter Seven
What to Do When Your Head Fills with Thoughts
Chapter Eight
What to Do if You Are Still Awake
Chapter Nine
Summing Up
Also by Paul McKenna
Change Your Life In Seven Days
I Can Make You Thin
Instant Confidence
I Can Mend Your Broken Heart (with Hugh Willbourn)
Quit Smoking Today
I Can Make You Rich
Control Stress
I Can Make You Happy
I Can Make You Smarter
Hypnotic Gastric Band
Freedom From Emotional Eating
The 3 Things That Will Change Your Destiny Today!
Instant Influence and Charisma
Get Control of Sugar Now! Great Choices For Your Healthy Future
TRANSWORLD PUBLISHERS
6163 Uxbridge Road, London W5 5SA
www.penguin.co.uk
Transworld is part of the Penguin Random House group of companies whose addresses can be found at global.penguinrandomhouse.com
First published in Great Britain in 2009 by Bantam Press
an imprint of Transworld Publishers
Copyright Paul McKenna 2009
Illustrations Gillian Blease
Paul McKenna has asserted his right under the Copyright, Designs and Patents Act 1988 to be identified as the author of this work.
Every effort has been made to obtain the necessary permissions with reference to copyright material, both illustrative and quoted. We apologize for any omissions in this respect and will be pleased to make the appropriate acknowledgements in any future edition.
A CIP catalogue record for this book is available from the British Library.
Version 1.0 Epub ISBN 9781473544154
ISBN 9780593055380
This ebook is copyright material and must not be copied, reproduced, transferred, distributed, leased, licensed or publicly performed or used in any way except as specifically permitted in writing by the publishers, as allowed under the terms and conditions under which it was purchased or as strictly permitted by applicable copyright law. Any unauthorized distribution or use of this text may be a direct infringement of the authors and publishers rights and those responsible may be liable in law accordingly.
2 4 6 8 10 9 7 5 3 1
Footnotes
Chapter 2
Earlier researchers divided light sleep into phases 1 and 2, and slow wave sleep into phases 3 and 4. However, more recently, many researchers in sleep laboratories distinguish mainly between light, slow wave and REM sleep.
Sorry, but the media content at this location is not currently supported by your device.
If you cannot access this content on your device, please go to http://downloads.paulmckenna.com on your computer and enter this code:
U5FDH489H.
DO NOT LISTEN TO THE AUDIO WHILE DRIVING OR OPERATING HEAVY MACHINERY OR IF YOU SUFFER FROM EPILEPSY. IF IN DOUBT CONSULT YOUR DOCTOR.
Accompanying this book is a hypnotic trance download that will help you to re-establish your natural cycle of deep, restful sleep at night and refreshed alertness during the day. Use the hypnotic trance when you go to bed at night. Use it as many nights as you wish to help you sleep and to program your mind to sleep better and deeper in the future. You can find the details on the special card at the front of the book.
Your mind is like a computer. It has its own software which organizes all the automatic processes of your mind and your body. I have worked with many people with insomnia over many years and I have learned that almost all their problems have arisen because their natural sleep cycle has been disrupted. The hypnotic trance is designed to restore your natural cycle of sleep and alertness.
As you listen to the hypnotic trance regularly at night, you will reinforce all the improvements you are making by reading this book and practising the exercises in it.
Use the hypnotic trance as often as you wish to enhance your ability to sleep, but remember only to use it in bed when you are ready to sleep.
THE GOLDEN RULES OF SLEEP
All you need to set yourself up for a wonderful nights sleep every night.
1. Get up regularly half an hour earlier than your usual desired getting up time.
2. Go to bed only when you are sleepy.
3. Dont take any naps during the day.
4. At least three times a week, take at least twenty minutes exercise.
5. Finish eating at least three hours before you go to bed.
6. Dont have any caffeine after 2pm.
7. Cut out alcohol.
8. Switch off the TV one hour before you go to bed.
9. Do only three things in bed: sleep, make love and use this book or the hypnotic trance.
10. If you are awake in bed for more than twenty minutes, do one of the exercises (see the index ) or get up and do something boring.
11. Keep your bedroom dark at night.
12. Have a warm, comfortable bed in a room that is not too hot.
13. Dont watch the clock.
14. Use the hypnotic trance.