Emily Flynn was kind enough to let me use her book, Life Without

Insomnia as a bonus for my lucid dreaming course.

While this book was not written by me, I figured it would be useful
to us lucid dreamers as all of us seem to suffer with insomnia at one
point or another. This book will give us a few tips during these tough
times so we can get back to dreaming faster!
Life Without Insomnia Identify The Root Cause And Cure Your
Insomnia Forever!
By: Emily Flynn
 Copyright
2015 by Emily Flynn
All rights reserved.
No part of this book may be reproduced in any written, electronic, recording, or
photocopying without written permission of the publisher or author. The exception
would be in the case of brief quotations embodied in the critical articles or reviews
and pages where permission is specifically granted by the publisher or author.
Although every precaution has been taken to verify the accuracy of the information
contained herein, the author and publisher assume no responsibility for any errors
or omissions. No liability is assumed for damages that may result from the use of
information contained within. The author of this book is not and does not claim to
be a licensed medical professional. All information is for educational purposes
only and is not medical advice. Never disregard professional medical advice or
delay seeking medical treatment because of something you have read or accessed
through this book.
 Table Of Contents
Introduction............................................................................................................................................. 4
Frequently Asked Questions.................................................................................................................... 5
Insomnia Caused By Anxiety.................................................................................................................... 9
Relaxation Techniques To Decrease Anxiety........................................................................................... 10
Depression As A Cause Of Insomnia...................................................................................................... 13
A Bad Diet Could Be Causing Your Insomnia!......................................................................................... 13
External Factors Causing Insomnia......................................................................................................... 16
Physical Conditions Causing Insomnia................................................................................................... 18
These Medications Can Cause Insomnia!............................................................................................... 19
The Best Over-The-Counter Medications / Supplements To Treat Insomnia .......................................... 20
Products That Can Help You Fall Asleep................................................................................................. 21
Conclusion............................................................................................................................................. 24
 Introduction
Before we go any further, I would just like to say how terribly upset I am that you
have to read this book right now.
As Im sure youre well aware, insomnia is not a pleasant thing to experience.
Sleep is extremely important, and a lack of it affects almost every single aspect of
our lives.
I was in the same boat as you. I experienced insomnia for many years. No matter
what the doctors did to try and help me, I still couldnt get to sleep. It was horrible.
The truth is, not everybodys insomnia is the same. Insomnia can be caused by a lot
of different things, and how we go about treating our insomnia will depend heavily
on that root cause. With this book, I hope to help you identify what is actually
causing your insomnia, as well as provide some tips to hopefully help you fix it.
Again, everybodys case of insomnia is different, so I cannot guarantee that the
advice mentioned herein will be applicable to you. I can only offer suggestions.
Lets start out by covering some frequently asked insomnia related questions,
which will make it easier to navigate and understand the rest of this book.
 Frequently Asked Questions

Insomnia is a very complex condition, which causes a lot of questions to arise.

Here are some of the questions that are most commonly asked.

What Is Insomnia?

Insomnia is defined as a condition in which the sufferer either has difficulty falling
asleep, difficulty staying asleep, or both. While insomnia often occurs by itself,
insomnia is also a symptom of other medical or psychiatric disorders.

While it's not always possible to diagnose specific types of insomnia, there are a
few different classifications for a sufferer depending on a variety of factors.
Someone who has a problem falling asleep is said to have onset insomnia. Onset
insomnia is generally considered more of an issue than other types of insomnia,
because onset insomnia results in less sleep on average than someone who
has maintenance insomnia.
If you have maintenance insomnia, this means that you have a hard time staying
asleep, and likely wake up multiple times throughout the night. Maintenance
insomnia is generally caused by physical conditions, whereas onset insomnia is
usually caused by mental or external conditions.
We can further classify various types of insomnia based on the length of time they
affect the sufferer.
Acute or periodic insomnia generally occurs for a brief period of time, but may be
recurring.
Adjustment insomnia is similar to acute / periodic insomnia, in which it occurs for
a brief period of time. Adjustment insomnia is often caused by stress due to a new
change in your life. Adjustment insomnia generally goes away after the stress is
removed, or you have become adjusted to the new condition and are able to cope
with the stress.
Chronic insomnia is insomnia that is generally consistent, and lasts for a long
period of time. To be diagnosed with chronic insomnia, you must have difficulty
either falling asleep or staying asleep for at least 3 nights a week.

What Causes Insomnia?

Insomnia is generally a symptom of another illness or disturbance to the body,

rather than something that appears on its own. Insomnia can be caused by
preexisting medical conditions such as heart problems, anxiety, or depression.
Additionally, a poor diet or external factors can also be a cause. We will talk about
all of these throughout this book.

Is Insomnia More Likely To Occur In Some People More Than Others?

Yes, insomnia is more likely to occur in older adults and teenagers than children or
middle-aged adults. Females are also twice as likely to develop insomnia.

What Are The Effects Of Insomnia?

Insomnia has many serious effects on both the mind and the body.

As further research is being done on sleeping, scientists are discovering just how
important a good night of sleep can be. Here is an extensive list of symptoms and
effects that insomnia can cause. Please note that not all the effects of insomnia are
listed here.
Mental And Psychological Effects Of Insomnia

Increased Anxiety
Insomnia is well known to both cause anxiety, along with increase pre-existing
anxiety in sufferers. Often times, insomniacs will be anxious about their lack of
sleep, causing the issue to become even worse. It's a cycle that's hard to break out
of once it's started.
Decreased Concentration
Without a full night of sleep, you'll find it significantly harder to stay focused on
whatever you may be doing. The brain tends to zone out and wander, in a similar
way of that when you are either dreaming or about to fall asleep. Researchers have
actually noted that college students that stay up late studying actually do
significantly worse during testing due to the lack of sleep.
Decreased Alertness
When you are tired (and when you are sleeping!), all cognitive processes within
the brain begin to slow down. This causes your brain to become less alert, and
slower to react to external stimuli. In other words, just about everything in your life
gets a bit harder when you're tired.
Decreased Memory
While you sleep, your brain is busy processing information about events that
occurred and forming memories out of them. Without sleep, this cannot happen.
Because cognitive processes are also slowed down, both your short-term and long-
term memory are drastically diminished while deprived of sleep.
Increased Irritability
Anybody who has ever stayed up late would know that one is much more irritable
when deprived of sleep. Studies have shown that people who don't get a full 8
hours of sleep become irritable, angry, and stressed out significantly easier than
people who have had a full night of sleep.
Insomnia Impairs Judgment
Insomnia has been known to have a significant impact on our ability to judge
things accurately. Sufferers may simply not care to look at situations in their full
context, resulting in decisions that may end up being regrettable later on.
This is especially true regarding one's sleep schedule. After many nights without a
full 8 hours of sleep, people often feel they've become 'used' to the reduction in
sleeping hours, and aren't actually feeling any negative effects. They are wrong.
Insomnia Can Cause Depression
Did you know that 80% of people with depression also have a hard time falling
asleep? It's been noted for a while now that depression and insomnia often go hand
and hand. While having insomnia does not necessarily mean you'll end up
depressed, it can often serve as a good warning sign, as people with insomnia are
five times likely to develop depression than those without.
Anxiety caused by insomnia can also end up leading to depression.
Physical Effects Of Insomnia

Fatigue
While we sleep, our body is busy repairing itself. When it doesn't get the time to do
that, it really takes a toll on the way we feel. Going long periods of time without
sleep can cause your body to feel slow, heavy, and fatigued. It's not a comfortable
feeling at all.
Heart Problems
Insomnia has been known to cause or worsen pre-existing heart or cardiovascular
problems, including, but not limited to:
Heart Attacks
Strokes
Diabetes
High blood pressure
Decreased Libido
Surveys have concluded that sleep deprived men and women report a decreased
interest in engaging in sexual activity.
Aging Skin
Ever heard of the term 'beauty sleep'? It exists for a reason - studies show that skin
appears to age much quicker in people suffering from sleep issues.
Weight Gain
People that go long periods without sleep often have an increased appetite, and
desire to eat an excessive amount of food. This eventually results in noticeable
weight gain.
Microsleeps
Microsleeps are brief periods of involuntary sleep, ranging from a fraction of a
second to a half a minute. Microsleeps inevitably happen after long enough periods
of sleep deprivation. Microsleeps can happen at any moment without any warning,
which makes them incredibly dangerous.
It's estimated that 20% of car accidents come from sleep related issues, most
notably microsleeps.

How Is Insomnia Diagnosed?

Because insomnia is often a result of other medical conditions, doctors may first
look over your medical records to see if anything could be causing a problem.
Doctors will often also ask questions about your sleep and pre-sleep habits to get a
better understanding of what could be causing your issue.

How Long Does Insomnia Last?

Insomnia can last from as little as 1 night, to as long as a lifetime.

Does Insomnia Ever Go Away On Its Own?

Yes, insomnia can go away on its own if the underlying cause is removed.
However, it's much easier and quicker to get help from a doctor, or try one of the
techniques mentioned within this book to treat your insomnia faster. Not getting
the proper amount of sleep can have serious consequences on your health.

Am I Getting Enough Sleep?

If you're not getting at least 8 hours of sleep every night, then no. It's important to
analyze your sleep habits and make changes if you're not getting the proper amount
of sleep each night.

Should I Take Naps?

If you're having a hard time falling asleep at night, it's important that you do not
take naps during the day, even if the opportunity arises. Taking naps not only
makes it harder to fall asleep later that night, it also adjusts your internal clock,
causing your insomnia to become worse.

When Should I Go To My Doctor For Insomnia?

You should go to your doctor whenever you feel that insomnia is seriously
damaging or disrupting your life, or if you are having trouble falling or staying
asleep multiple times a week. Not getting enough sleep each night has serious
effects on your body and your brain, and it's important you get the proper amount
of sleep each night in order to function properly.

Are Sleep Medications Addictive?

While most sleeping medications are not at all addictive, certain medications
including Ambien (Zolpidem) and Zopiclone can be habit-forming in people prone
to addiction. It's extremely important to only take the amount prescribed by your
doctor, and never to take medications that aren't prescribed to you.

How Can I Treat Insomnia Without Medication?

Within this book, you will learn several ways to treat insomnia without medication.
This includes participating in various relaxation techniques, trying out products
that help with insomnia, working with your doctor to remove the underlying cause,
and finally, improving your diet to make inducing sleep easier for both your mind
and your body.
 Insomnia Caused By Anxiety
Now that you know a bit about insomnia, lets go over some of the causes of
insomnia and how you can cure them. The first one well talk about is anxiety.

Anxiety is the number one cause of insomnia for teenagers and young adults.
Laying down gives people a lot of time to think, allowing their mind to wander and
worry about whatever is going on in their lives.
Anxiety and insomnia go hand in hand - the longer you go without sleep, the more
anxious you get. The more anxious you get, the harder it is to fall asleep. When
this happens, it becomes increasingly harder to fall asleep, and your insomnia gets
worse. This cycle can be hard to break.
Common anxious thoughts that lead to insomnia include:
Worrying about the future.
Regretting actions from the previous day.
Fear of responsibilities.
Fear of something bad happening while you are asleep.
Fear of lack of sleep.
Most of us have experienced these thoughts at some point of our lives while trying
to fall asleep. However, when this begins to happen multiple times a week, it starts
to become an issue that can have serious effects on our health.
 Relaxation Techniques To Decrease Anxiety
Lets look over several different relaxation techniques you can use to decrease
anxiety, calm your body and mind, and treat your insomnia.
1. Muscle Relaxation

The first technique I will teach you aids with the tension in your muscles. This
method requires you to tense up and relax various muscles all over your body. This
will allow you to recognize tension that often accompanies stress and anxiety.

Steps:

Get comfortable. Loosen any tight clothing and find a comfortable position to be
in. Muscle relaxation can be done laying down, sitting, or standing up. All that
matters is that you're comfortable.

Begin taking slow, deep breaths.

Slowly tense and relax your muscles in the following order. Hold each muscle
tensed for around 10 seconds before slowly releasing and relaxing.

Muscle Order:

Feet - Right, then left.

Calves - Right, then left.

Thighs - Right, then left.

Buttocks - Right, then left.

Stomach - Pull your stomach in, then release.

Chest - Tighten your chest muscles inward to the best of your ability.

Back - Be careful not to tense too hard, or you risk injury.

Arms - Right, then left.

Hands - Right, then left.

Shoulders - Right, then left.

Neck - Push your head downwards, bringing your head closer to your shoulders.

Face - scrunch your face together.

2. Slow, Deep Breathing The 4-7-8 Method

Slowing down the rate at which you breathe also slows down your heart rate,
calming you down and putting you in a more peaceful frame of mind.

Get comfortable, loosen any clothing and take off your shoes.

When youre ready, close your eyes and slowly begin inhaling through your nose
for about 4 seconds. Hold in the air for 7 seconds.

Then, slowly exhale through your mouth for a total duration of 8 seconds.

Repeat for as long as desired, and be sure to count while you are doing this. This
keeps your mind occupied and does not allow it to drift off towards negative
thoughts. When you recognize you are thinking about something else, immediately
focus again on counting and breathing.

3. Meditation

Meditation involves slow, deep breathing as mentioned above. The key here is to
not think about anything at all, concentrating solely on your breathing. Meditating
is the number one technique you can use to help with anxiety.

Get comfortable, loosen any clothing and take off your shoes. Sit upright if
possible.

Close your eyes, and begin taking slow deep breaths as mentioned above.

Concentrate solely on your breathing. There will be disturbances - perhaps an itch,

or the feeling a bug is crawling on you. You must ignore these, and continue
concentrating on breathing. This shows you that you are in control of both your
body and your mind, and things only have to bother you if you let them.

Meditate for as long as you'd like, and try to make this a daily habit. The benefits
of meditation have been proven time and time again, and those who meditate
regularly tend to live happier lives with less anxiety and stress.
4. Yoga

Yoga involves positioning your body in various poses in combination with deep
breathing exercise. It's not only great for reducing anxiety and relaxing, it also
improves core strength and stamina. While yoga is best learned with the aid of a
personal teacher, there are various poses you can do on your own, several of which
I will share with you now.
Balasana
Kneel on the floor with your legs behind you.
Touch your feet together.
Lay your arms parallel to your legs.
Lean forward.
Remain in this position for around 2 minutes.
Halasana
Lay on the floor.
Lift your legs up behind your head, gently setting them down on the floor behind
you.
Keep your arms on the ground.
Remain in this position for 3-4 minutes.
Supta Baddha Konasana
Lay on the floor.
Bring the bottoms of your feet together
Push your legs down to the floor, forming a diamond shape with your legs.
Hold this position for as long as possible/desirable.
 Depression As A Cause Of Insomnia
Similar to anxiety, depression and insomnia often go hand in hand. In fact, those
suffering from insomnia are five times likely to develop depression during the
duration of suffering. Likewise, many depressed patients also report insomnia or
other sleep disturbances as one of their main symptoms.
There is a chance you too could be suffering from depression without even
knowing it. You don't necessarily have to feel excessively sad to be diagnosed with
clinical depression. Other symptoms of the illness include:
Decreased motivation
Difficulty concentrating
Decreased interest in activities
Feeling hopeless
Decreased energy and fatigue
Depression can be difficult to diagnose with insomnia patients, because many of
the same symptoms for depression are also effects of insomnia itself.
If you believe depression could be the cause of your insomnia, it would be best to
consult with your doctor to determine the best course of action. Depression is a
physical illness caused by a chemical imbalance in the brain, so taking medication
prescribed by your doctor may be the best course of action.
Your doctor will likely put you on an anti-depressant medication, and may also
give you a temporary sleep aid if they determine it is necessary.
Fortunately, insomnia caused by depression is curable quickly and easily. SSRI
(selective serotonin reuptake inhibitor) medications generally begin to take effect
within a few weeks of starting them, curing depression - and the insomnia that
comes along with it, rather quickly.

A Bad Diet Could Be Causing Your Insomnia!

Did you know that your insomnia can simply come down to what you are putting
inside of your body? Scientists have concluded that the type of foods we eat
directly affect our sleep patterns, and that making small changes to your diet can
aid in curing insomnia completely! Here is a list of 7 diet related tricks designed to
aid in curing your insomnia.
1. Cut Out All Stimulants

Let's start out with an obvious one. If you want to be able to fall asleep easily, it's
important you don't ingest any types of stimulants that boost your heart rate, or
cause your mind to become more alert than usual. This means not only avoiding
things such as caffeine and sugar, but avoiding anything that could potentially
stimulate the brain. This includes sugar substitutes, excess protein, or even an
excess amount of sodium.

2. Avoid Eating Processed Food

The less processing the food has to go through before getting to your stomach, the
better. Processed food contains chemicals that can increase your heart rate and your
blood pressure, making it harder to fall asleep comfortably. Natural foods contain
more good vitamins and less unhealthy chemicals, benefiting your entire body and
your brain. Reading your food labels is a good way to determine just how natural
your food is.

3. Drink Plenty Of Water

Researchers have discovered that people that are not drinking the proper amount of
water each day are more likely to develop insomnia or other sleep related
problems. You should aim to drink between 6-8 cups of water every day. If needing
to use the restroom becomes an issue, avoid drinking excessive amounts of water
at least 2 hours before going to sleep. Ideally, the amount of water you drink will
be evenly spaced out throughout the day.

4. Avoid Eating Large Meals Before Bedtime

Eating large meals before bed can cause severe stomach discomfort or acid reflux,
resulting in the inability to fall asleep. This is especially true for foods containing
lots of fat or protein, as these take longer for the body to digest. This keeps the
intestines working longer into the night. Tums or other antacid medications work
well for treating stomach discomfort due to eating before lying down. Eating at
least 3 hours before bedtime allows your body to further metabolize the meal,
resulting in a balanced blood sugar and melatonin level.
5. Eat Enough Food

Research has concluded that those on strict diets often are not eating enough to
provide the body with all the key nutrients that are needed for it to function well. If
you are consuming less than 1500 calories a day, chances are you are not getting
all the nutrients your body needs. It is especially important to make sure you are
getting the proper amount of calcium, magnesium, and iron as all of these aid in
relaxation, which is key to falling asleep comfortably. Vitamins and supplements
can increase the levels of these minerals, resulting in an easier time falling asleep.

6 ...But Eat The Right Foods

Eating more food is useless if you are not eating foods that aid in promoting
healthy sleep. It is important to eat foods that contain relaxing ingredients, such as
those just mentioned. Another amino acid that aids in falling asleep is called
Tryptophan. Tryptophan aids in the production of serotonin and melatonin, which
have a relaxing effect on the body and aid the brain in inducing sleep. Some foods
including Tryptophan include:

Turkey

Elk, deer, and chicken meat

Fish

Eggs

Dairy products (hence why many people suggest drinking milk before bed!)

Nuts

Beans

Whole grains

Alternatively, Tryptophan can be taken in a supplement form, although working it

into your diet naturally is much cheaper and healthier.

Foods containing good amounts of calcium or magnesium include:

Dried fruit
Nuts

Beans

Seeds

Yogurt

Spinach

Like Tryptophan, calcium and magnesium also can be taken in supplement form.

7. Avoid Alcohol Before Bed

Alcohol is known to induce sleep in low dosages. However, research has

concluded that while alcohol does promote deep sleep early on in the night, it also
increases the likelihood of sleep disturbances later on during the night. This
essentially wipes out any benefits of drinking, as you'll end up with even less sleep
than if you had just stayed sober. Not to mention, alcohol has other negative
health effects on our bodies.
Overall, improving your diet will not only make you feel better, but it will help you
fall asleep more easily and live a healthier life. Your body will definitely thank
you.
 External Factors Causing Insomnia
Insomnia is not always caused by something going on from within your body.
Sometimes, there are things in your surroundings that make it difficult to fall
asleep or to stay asleep. By making a few adjustments to the setting around you,
you could potentially eliminate the underlying cause of your insomnia. Here
are 6 external factors that can influence your ability to sleep.
1. Light

There is a reason most people sleep during the night rather than during the day.
The amount of light in your room is one of the greatest factors in your ability to
fall asleep. Light not only makes it more difficult to fall asleep initially, it also
makes it more difficult to fall asleep again later, because it affects our internal
clock within our brain. This clock is responsible for determining your preferred
time to sleep. When too much light is let into your room, your internal clock
changes, keeping you up longer into the night.

If light is an issue for you, I highly recommend getting a high quality sleep
mask. At the end of this book, I will give my personal recommendation for a sleep
mask, so if this sounds beneficial to you, youll want to read that over!

2. Screens Before Bed

Similarly, watching television or using your computer before going to sleep affects
your internal clock. These devices stimulate the brain, while reducing melatonin
levels by over 20%. While a melatonin supplement can often counteract this effect,
it's best to avoid the situation altogether. Avoiding screens for at least an hour
before going to bed will make it significantly easier to fall asleep.

If you must use your computer before bed, I highly recommend downloading a
program called F.lux. This will remove the blue right from your screen when it gets
dark out, allowing both your eyes and brain to adjust. This makes it easier to fall
asleep after lying down.

3. Temperature

It's important to feel comfortable while attempting to fall asleep, and the
temperature of the room is a large factor in this. For most people, this means
around 65 to 72 degrees Fahrenheit. Most people sleep under blankets, so it is
usually better to have a room that is slightly colder than normal rather than a room
that is hot. It is also important to note that a slightly colder room causes the body to
drop in temperature, which can aid in inducing sleep. However, any room that gets
too hot or too cold will cause you to wake up, which is a situation that we want to
avoid. It's important to find the right balance.

4. Clutter

Studies have shown that having a cluttered or messy room subconsciously gets the
brain thinking about responsibilities and stressful situations. This can cause
anxiety, which makes it more difficult to relax and fall asleep.

5. Sound

Sounds, especially to those prone to anxiety, can be a real sleep killer. Those
unable to filter them out have a challenging time falling asleep, because the mind is
designed to try and interpret and make sense out of any sounds you may be
hearing. You can't stop your mind from doing what it's designed to do, so the
solution is to try and eliminate the sounds completely.

White noise machines work extremely well for this. I personally recommend using
the Ecotones Sound + Sleep Machine, which we will talk more about later on.

6. Exercise

Exercise has numerous benefits that can aid in overcoming insomnia. Other than
the fact that it makes your body more tired, exercise reduces anxiety levels and
promotes the release of chemicals that induce sleep.

Those who exercise regularly are much less likely to suffer from insomnia.

7. Discomfort

Getting comfortable in bed can be tough. After all, nothing else is going on while
you're lying in bed, giving you more of an opportunity to realize every little detail
that can be contributing to your discomfort.
If you can't find a comfortable position to lie in, it may be time to consider getting
either a new bed, or even just a new pillow. I personally recommend the Sleep
Better Iso-Cool Memory Foam Pillow, which we will also talk more about later on.
For a pillow, it's slightly expensive at around $40, but $40 is nothing compared to
the drastic improvement in your quality of life.
 Physical Conditions Causing Insomnia
Physical conditions can largely contribute to or cause insomnia, as they are often
untreatable on your own. A few examples of physical conditions that can cause
insomnia include, but are not limited to:
Indigestion or other stomach discomfort (potentially treatable with Pepto
Bismol or Tums)
Aches and pain (potentially treatable with relaxation techniques and yoga)
Itching due to allergies (Antihistamines such as Diphenhydramine HCL not
only relieve the allergic reactions, but also aid with falling asleep)
Excessive sweating
Restless leg syndrome
Arthritis
Hyperthyroidism
If any physical condition is preventing you from falling asleep or staying asleep, it
would be best to talk with your doctor about the condition. Only your doctor will
be able to provide medication needed to not only cure the condition, but also help
you fall asleep.
Please consult with your doctor before taking any medications, and only take
medications prescribed for you.
 These Medications Can Cause Insomnia!
Certain medications are known to cause insomnia as a side effect. These include,
but are not limited to:
ACE inhibitors (Lotensin, Vasotec, Accupril)
Angiotensin II-receptor blockers (Atacand, Avapro, Diovan)
Alpha-blockers (Uroxatral, Cadura, Rapaflo)
Cholinesterase inhibitors (Aricept, Exelon)
Beta-blockers (Inderal, Tenormin, Coreg)
Corticosteroids (Medrol, Deltasone)
H1 antagonists (Astelin, Claitin, Zyrtec)
SSRIs (Prozac, Celexa, Zoloft)
Statins (Lipitor, Crestor, Mevacor)
If you are experiencing insomnia as a result of taking one of these medications, the
best course of action would be to discuss alternatives with your doctor. If you are
taking one of these medications, you are doing so for a reason. Therefore, it is
never recommend to stop taking your medication without first consulting with a
doctor. Suddenly stopping certain medications can have severe consequences. It
would be a much wiser decision to deal with the insomnia until you can get to your
doctor.
 The Best Over-The-Counter Medications / Supplements To Treat
Insomnia

In some cases, the best course of action to treat your insomnia includes using a
medication. Most sleeping medications can only be prescribed by your doctor,
however there are several medications which can be purchased over the counter or
online through a website such as Amazon. Some of these can be found below.

Diphenhydramine HCL

(Also known as: Benadryl, Nyquil, ZZZquil, Tylenol PM)

Diphenhydramine HCL is the most common over the counter sleep aid available. It
is marketed under several brand names, including Benadryl and Nyquil, which also
contain other ingredients such as acetaminophen. 50mg of diphenhydramine
generally sedates the user, causing drowsiness while also decreasing anxiety in
some people. This allows the user to peacefully fall asleep within 30 minutes of
taking the pill.
Please note that diphenhydramine can be very dangerous if taken in high dosages,
and a tolerance for the medication builds up rather quickly. Therefore,
diphenhydramine is not a long term cure for insomnia, but it can be used to treat
insomnia when having a bad night.
Tryptophan Supplements

Tryptophan is a natural, essential amino acid found in many foods such as dairy
products and meat. Tryptophan is necessary for controlling the production of
serotonin and melatonin, which aid in regulating your body's internal clock. This is
why you may feel tired on Thanksgiving day after eating turkey with your big
meal.
Foods containing tryptophan are mentioned in an earlier section of this book that
covers your diet.
Melatonin Supplements

Melatonin supplements are perhaps the most common recommendation by doctors

for brief episodes of insomnia. Melatonin is responsible for controlling the body's
sleep and wake cycles. 25-30 minutes after taking a melatonin supplement,
drowsiness will occur, aiding in falling asleep.
The benefits of melatonin supplements don't end there though. Because the body's
internal clock is used to producing more melatonin around the evening and before
bed, melatonin supplements can help adjust and correct this internal clock. This is
why many experts recommend melatonin to people when they travel to a different
country.
Unlike diphenhydramine, melatonin generally leaves the user feeling completely
refreshed when waking up in the morning, without any hangover like effects.
It's important to understand that over the counter sleeping medications can only be
used as short term cures. While they can provide a night or two of sleep, they will
not help cure your insomnia at its core.
While all the above medications are generally considered safe, I urge you to
consult with a doctor before using any of the above medications.
 Products That Can Help You Fall Asleep
There are several products available that can help make it easier to fall asleep. Here
are my personal reviews for these products, to help you choose whether or not they
would be right for you.
Sleep Master Sleep Mask Review

Sleep masks can be a lifesaver. In fact, some people that have a hard time falling
asleep or staying asleep couldn't imagine sleeping without them. The problem is
that the head is very sensitive, and sleep masks can make the head uncomfortable.
After all, our heads are not used to having things wrapped around them, especially
when you're trying to fall asleep.
What if your sleep mask scratches your face? Then it's useless. What if your sleep
mask slides off when you move your head? Then its useless. What if it's
uncomfortable to the point where you can't simply ignore it? Then the sleep mask
is useless. This is why it's absolutely vital to have a good sleep mask that can do
what it's meant to do, without disturbing you as the user.
The revolutionary, patented Sleep Master sleep mask is one of the only sleep
masks that fits all of these harsh requirements.
Let's start off by looking at the physical specifications of the Sleep Master sleep
mask. The mask runs 4.7 inches long and 27.6 inches wide. It also weighs only 2.9
ounces.
This means two things. First of all, it's extremely light, meaning it won't put
uncomfortable pressure on your face like many other sleep masks do. This results
in less heat being trapped in, meaning it keeps cool and prevents your head from
sweating. Thus, the Sleep Master sleep mask feels completely natural on your
head. You may even forget that you're wearing it!
Some heavier sleep masks also put excess pressure on the eyes, which can interfere
with your REM (rapid eye movement) sleep, the stage of sleep where dreaming
occurs. Due to the light weight nature of the Sleep Master sleep mask, this
thankfully doesn't happen.
Secondly, the sleep mask is also big enough to remain covering your eyes, even if
you move your head, or toss and turn throughout the night. Other sleep masks have
a tendency to either slip, leaving part of your eye exposed, or fall off completely,
rendering the sleep mask useless. This simply isn't the case with the Sleep Master
sleep mask.
The mask is also incredibly soft, almost like a soft blanket is lightly covering your
face. It's a very pleasant feeling and doesn't bother you at all when you move. That
being said, it's still a foreign object to your face and will take a bit of getting used
to.
The Sleep Master sleep mask also has a noise blocking feature, although
admittedly it doesn't work that well. While it does block out noise a bit, you'd be
much better off getting a sound machine like the one were going to talk about in a
moment.
Overall, I can say with confidence that the Sleep Master sleep mask is one of the
best sleep masks on the market. If you're looking for a sleep mask to help you fall
and stay asleep, it's extremely important that you get the best one available. And let
me say, this one will not disappoint!
If youre interested in buying this sleep mask, do a search for Sleep Master sleep
mask on Amazon.com. It should be one of the first results!
 Ecotones Sound + Sleep Machine Review

Let me throw a not-so-surprising statistic at you right away: 99% of the sound
machines out there are absolute garbage. They sound like cheap pieces of junk, the
audio quality sucks, and they simply create annoying sound clip loops that your
brain can fixate onto. On top of that, most sound machines are horrible at
actually masking the sounds where you're sleeping, covering them up so they can
no longer be heard and keep you up.
Then again, most sound machines aren't like this one.
The Ecotones Sound + Sleep Machine separates itself out from other traditional
sound machines in a few ways. First of all, the sound quality on this sound
machine is phenomenal. Close your eyes, and you may actually believe you're
laying down by the ocean, sleeping by a campfire, or laying peacefully in a
meadow. The Ecotones Sound + Sleep Machine features 10 different sleep noise
settings, all of which sound extremely realistic and random.
On top of this, the Ecotones Sound + Sleep Machine also has a 'richness' button,
which can add even more randomness into the mix of sound. While there already
are no noticeable loops in the sound tracks without the richness button, the button
ensures that no two nights will ever sound the same.
Perhaps the most impressive ability of the Ecotones Sound + Sleep Machine is its
ability to fully mask sounds. The sound it produces is very rich and full, perfect for
covering up your standard background noise. But what about the occasional loud
disturbances such as your neighbors slamming their car doors, or a dog barking?
Well, the Ecotones Sound + Sleep Machine has one very unique feature that
separates it out from other sound machines - the Ecotones Sound + Sleep Machine
uses a built in microphone to listen and analyze the noise level in your rooms, and
adjusts its volume accordingly. This means that when those occasional
disturbances do happen, you'll never notice them because the machine
automatically gets a little bit louder to cover up the louder sounds. It's absolutely
incredible.
It's also worth noting that the Ecotones Sound + Sleep Machine has a built in timer,
which is useful if you're only having problems falling asleep and are able to stay
asleep comfortably. The timer can be set to either 30, 60, 90, or 120 minutes.
Not only does this machine work good, it looks and feels good too. It measures in
at 6.3 x 4.5 x 5.5 inches and can blend in well with any part of your room. It
weighs in at a solid 2 pounds, and you can tell just by holding it that it's made with
real quality. The great thing is that in the event it breaks or stops working,
Ecotones is very quick to ship you a free replacement. Their customer service is
remarkable.
Overall, the Ecotones Sound + Sleep Machine is one of the best, if not the
best sound machine available on the market today. While the price is a bit steep at
around $95, it is nothing compared to the drastic improvement in the quality of
you'll receive by buying this machine. After all, this machine is built to help with
your insomnia for the rest of your life.
To buy this product, simply search Ecotones Sound + Sleep Machine on
Amazon!

Sleep Better Iso-Cool Memory Foam Pillow Review

We always see commercials raving on about how a better mattress will completely
change the way you sleep. While this is often true, it's important you don't
underestimate the pillow as well. After all, the head is the most sensitive part of the
body, and is the most prone to becoming uncomfortable while attempting to fall
asleep, especially for those with insomnia.
Before we can really judge the quality of the Sleep Better Iso-Cool Memory Foam
Pillow, it's important to know what actually makes a great pillow great. Ideally, the
perfect pillow will be a good size, preventing you from rolling off of it when you
turn from side to side throughout the night. Additionally, it should stay relatively
cool and keep its shape well. After all, the point of a pillow is to raise your head up
from your mattress. If it can't keep its shape and simply sinks into the bed, then the
pillow is pointless, right?
Fortunately, the Sleep Better Iso-Cool Memory Foam Pillow handles all of these
functions quite well. The pillow is fairly large, measuring in at 16 inches long, 22
inches wide, and rises up around two inches.
While two inches may not appear to be tall enough, it's important to note that the
Sleep Better Iso-Cool Memory Foam Pillow doesn't sink into the bed like most
traditional pillows do. Being someone that usually had to use two or three
traditional pillows myself, I find that I've only needed one Sleep Better pillow to
offer the same amount of support. That's the beauty of memory foam!
The pillow also is able to stay cool much longer than most other pillows I've tested,
and certainly longer than traditional pillows. While it still heats up slightly, it does
so at a much slower rate than standard pillows and tends to not get uncomfortably
warm as most people do. By the time the pillow begins heating up (if it does so at
all!) you'll already be asleep.
I cannot recommend the Sleep Better Iso-Cool Memory Foam Pillow enough. $50
is nothing compared to the drastic improvement in the quality of your life you'll
receive by this pillow. After all, we spend more than 7 hours a day in bed - why not
make the best of it?
If youre interested in buying this pillow, simply do a search for Sleep Better Iso-
Cool Memory Foam Pillow on Amazon.com!
 Conclusion
Again, I am terribly sorry that you have had to read through this book. If I had it
my way, you would be the last person to ever purchase this book, because that
would mean that people were no longer suffering from insomnia.

While scientists and researchers are learning more and more about insomnia, we
can feel good knowing that insomnia is becoming more and more treatable every
single year. Not only that, but people in the medical industry are coming up with
new ways to prevent it completely. I feel optimistic knowing that in the future, not
nearly as many people will have to go through what we have both gone through.

For now, I hope you have found the advice laid out for you in this book helpful,
and I wish you a speedy recovery from your insomnia.