What’s Included in This Bundle
For a Goodnight’s Sleep
Super Sleep ($19.95) – Use this exercise and loop it throughout the night. Looping all night is not something we recommend for long-term use. But to get things started … you can do that initially.
It is best played all night by using an iPod, iPhone, MP3 player, computer, CD player or similar. You can project the sound by using an iPod or MP3 desk, if you are using something besides a CD player or computer. For ideal effect, if you are not using headsets, which can be uncomfortable, you can have speakers on either side of your bed or place the playing device at the head or foot of your bed. To ensure the exercise loops continually, you can do this by using the repeat button or feature.
Once you get use to this routine and feel like your sleep cycle is improving, then you need to change what your doing a little bit! You need to run Super Sleep for only up to 3 cycles at one time so that you will encourage more REM sleep in the later parts of your sleep cycle. The way I do this is I load Super Sleep three times in one playlist and let it cycle through my playlist. It stops when done. If you are not sure how to do this on your particular device, do what I always do. Google it! Super Sleep helps you produce the natural brain-wave patterns of the delta sleep state and enjoy the benefits of totally refreshing, deeply restorative sleep.
For Assistance in Going to Sleep
Energy Walk ($19.95 value) – This exercise is designed to relax you and help you fall asleep whether it is at the beginning of sleep or during the middle of the night. To have the most impact, you can play over an MP3 or CD player with speakers directed towards right and left ears. The most effective way is to wear headsets, but you might have to experiment with this and see if it’s too disruptive to your sleep. There are sleep headbands and sleep pillows available for purchase or you can design your own as long as you have a pair of ear buds.
If You Wake Up in the Middle of Night
Hemi-Sync Meditation ($19.95 value) – This exercise can be most helpful to help someone fall back asleep who, after wakening in the middle of the night, has trouble returning to sleep. The deeply relaxing sound patterns of Hemi-Sync® Meditation does not include verbal guidance and also can be repeated. This exercise will gently lead you to a more relaxed sleep and can be especially helpful for diminishing agitation. An additional benefit of this exercise is that it can be used during the day for either relaxation or meditation.
To Help you Wake Up
Morning Exercise ($19.95 value) – This is a perfect exercise to play immediately upon waking up. We suggest that you set your alarm 20 minutes ahead. When it goes off, play this exercise to help you go from sleep to an awake state. What’s even better, it’s filled with positive affirmations about the state of your emotional, physical and mental health. It’s only 18 minutes long and is an excellent practice to add to your routine.
If You Need a Power Nap
Catnapper ($19.95 value) – This exercise was originally created to help mothers of newborns who needed to rest for short periods of time while their babies were sleeping. It did not take long for others to discover it and to use it. In our opinion Catnapper is more effective than a power nap, a term coined by Social Psychologist James Maas at Cornell University, suggesting an individual can effectively supplement normal sleep taking short naps during the day, which are typically less than 15 minutes. Catnapper, an exercise that lasts thirty minutes, is designed to help individuals complete a full sleep cycle in a compressed format, which normally averages 90 minutes. This exercise is verbally guided, narrated by Bob Monroe and is designed to provide the opportunity to obtain deeply restorative rest. You can ask to swap out for the non-verbal selection, Hemi-Sync Nap ($19.95 value), if you prefer not to hear a voice. It’s the same frequencies without words.
INCORPORATING SOUND MEDICINE INTO YOUR PRACTICE
Equipment Needs: There are numerous ways to play the CDs and/or MP3 files. It can be as simple as playing it on a CD player. Most people like to download the CD and/or the MP3 file to an iPod, MP3 player, tablet, computer or their smart phone.
It is also recommended to use headphones to listen to the exercises, especially in the beginning except for the sleep CDs/MP3 files. The headphones do not have to be expensive or sophisicated. Earbuds can work just as well. Some people like to use noise cancelling headsets to help block out external noise. If someone is using the technology for sleep enhancement or when they are lying down, they might prefer to either purchase a headband with earbuds or make their own headband with earbuds. Pillows with earbuds are also available to help direct the sound to the right and left ear appropriately. There are others who will put speakers on either side of their bed or head for the same impact.
If you are downloading a file to iTunes or similar media player, you need to make sure you have the correct settings to maintain the integrity of the file.
For more information about this visit: www.samvitwellness.org/downloadinstructions.