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Are these 7 mistakes killing your sleep?
Take the quiz and overcome insomnia

1) You have a big day tomorrow. How do you react if you're still awake after 30 minutes, or if you wake up during the night and can't fall asleep again?

I take a sleeping pill
I get up and watch TV
I stay in bed and keep trying

2) You've been sleeping badly lately. How do you feel when bedtime comes?

I hope for the best, even though I'm starting to feel tense and anxious
I don't feel anything special; I just go to bed when I'm tired
I know I won't sleep otherwise, so I take a pill right away
I postpone the moment to go to sleep because I dread it

3) What do you think about while lying in the dark, waiting for sleep to come?

I think about how I'll be a wreck again when morning comes
I worry about something that bothers me and I look for a solution
Thoughts come and go, but I don't seem to have a handle on them at that point
I just can't stop thinking about a million things

4) What happens to your activity level when sleep deprivation causes you to be extremely tired?

I tire myself even more by exercising and going about my day
I sink into a depressive state where I just feel desperate and cancel activities
I take it easy and rest the most I can

5) How do you prepare for the night?

I get settled into bed and talk for a while with my spouse
I take a warm bath and start to let go of the day
I have too much to do to wind down
I read or watch TV in bed until I'm drowsy

6) You basically didn't sleep at all last night. How do you compensate for that?

I go to bed earlier the next evening
I hit the snooze button and sleep later in the morning
I take a nap during the day

7) How would you estimate your chances of being able to sleep deeply and easily on a consistent basis in the future?

almost nonexistent
slim
moderate
high

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Insomnia's Vicious Circle Made in Hell

A message from SleepTracks' founder, Yan Muckle

Have you noticed how the more you fear insomnia, the more you dread going to bed… and the more sleep seems to elude you?
And have you noticed how the more it makes you feel anxious, depressed, and zoned out, the more you become an easy prey for stress, illness… and the more insomnia seems to become a permanent fixture in your life?
Do you fear that you won’t ever be able to enjoy a good night’s sleep, like regular people do? That things will just keep going from bad to worse?
Welcome to what I call Insomnia’s Vicious Circle Made in Hell.
Hi, my name is Yan Muckle. I don’t know what your personal insomnia story is, but I struggled with insomnia for most of my life, and I’ve been hearing a LOT of insomnia stories since I started this site in 2007.
And I'm here to tell you that you can escape from that hellish circle.
I won’t pretend to be able to solve everyone’s sleep problem — the truth is that there are many different possible reasons at the root of one’s sleeplessness. What I can say is this:

• If you’re like the vast majority of people I’ve worked with, insomnia is NOT something you need to “learn to live with” — even if you’ve been plagued by insomnia for years and tried just about everything…
• And I discovered (after a lot of research) that a few simple changes, along with a specific brain technology, can be all you need to restore your body’s innate ability to sleep naturally. I also developed a powerful and easy way to get there faster — at least that's what the vast majority of people who’ve tried it say.

So… If you’re determined to get out of insomnia’s vicious circle WITHOUT SLEEPING PILLS — but don’t know what else you could possibly do (because you’ve already tried just about everything out there) — you’re at the right place…

What to do now

At the moment of writing these words, over 54,703 persons have discovered how to beat their insomnia, and there's no reason you can't too. But don’t take my word for it:
I suggest that you take two minutes to answer the quiz. It will help you get clearer about the biggest mistakes you may be making right now, and right after submitting your answers you’ll get a detailed analysis along with helpful suggestions. You’ll also receive by email, over the next few weeks, a free series in which I explain the mistakes in greater details and show you what exact steps you can take to avoid them.
Once you’re done with the quiz, just come back here. I’ve prepared a video presentation on the following page to show you what you DON’T need to settle for, what you DO need in order to get your sleep and your life back, and whether or not the Program is the right solution for you.

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失眠解决方法

一、保持乐观、知足长乐的良好心态。对社会竞争、个人得失等有充分的认识，避免因挫折致心理失衡。

二、建立有规律的一日生活制度，保持人的正常睡—醒节律。

三、创造有利于入睡的条件反射机制。如睡前半小时洗热水澡、泡脚、喝杯牛奶等，只要长期坚持，就会建立起“入睡条件反射”。

四、白天适度的体育锻炼，有助于晚上的入睡。

五、养成良好的睡眠卫生习惯，如保持卧室清洁、安静、远离噪音、避开光线刺激等；避免睡觉前喝茶、饮酒等。

六、自我调节、自我暗示。可玩一些放松的活动，也可反复计数等，有时稍一放松，反而能加快入睡。

七、限制白天睡眠时间，除老年人白天可适当午睡或打盹片刻外，应避免午睡或打盹，否则会减少晚上的睡意及睡眠时间。

另外，对于部分较重的患者，应在医生指导下，短期、适量地配用安眠药或小剂量抗焦虑、抑郁剂。这样可能会取得更快、更好的治疗效果。