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The Little Known Secret to
a Good Night’s Sleep
The #1 way to cure your insomnia FAST
without costly prescriptions or nasty side-effects
Another good health guide from
Spencer Alexander

Introduction
• Do you lie in bed, for hours - night after night - tossing and turning,
struggling to fall asleep?
• Do you wake up in the middle of the night, not just once, but two, three,
even four times?
• Do you have to drag yourself out of bed in the morning, drained of all
energy, exhausted from lack of sleep?
If you answered yes to these questions, you may be suffering from insomnia. But
don’t worry. With this guide your sleep problems could soon be over!
You can end your insomnia TONIGHT - without sleeping pills, drugs, or
medication of any kind!

Welcome to a Good Night’s Sleep
Hello. Thank you for selecting this guide. By the time you’re finished; don’t be
surprised if you are thanking me for putting an end to your sleep problems once and for
all!
It’s a fact: everyone has trouble sleeping now and then. It’s annoying, maybe
even inconvenient, but it’s no big deal. What IS a big deal is a pattern of sleepless nights,
where falling asleep and staying asleep are impossible.
When ‘occasionally’ turns into ‘regularly’...there’s a problem. A BIG problem.
It’s called insomnia. Fortunately, there’s also a solution...it’s the ‘secret’ that you’ll be
reading about in just a little while.
As a sleep specialist, I'm here to help you with facts, tips, and tools to help you
get the treatment and sleep you need...
...including the easy as pie Little Known Secret to a Good Night’s Sleep.

Start Sleeping Better TONIGHT!
This book is written in a friendly, easy-to-understand way so it won’t put you to
sleep. What will send you off to the Land of Z’s is the secret that it teaches you. And
don’t worry...
The ‘lesson’ is so easy, you’ll master it immediately and be able to call on it
instantly to fall asleep faster and stay asleep tonight!
And here’s the best part of all: you’ll wake up feeling refreshed and revitalized.
There’s none of the hangover effect you feel from artificial sleep aids...just the natural
‘high’ you get from a good night’s sleep.
No wait! Maybe this is the best part: the secret to getting a good night’s sleep
doesn’t cost a penny. You don’t have to buy costly prescription drugs or take a nightly
dose of over-the-counter medication.
So turn down the covers and set your alarm clock for morning. Because tonight’s
the night that you’re going to sleep like a baby for the first time in a long time. And it’s
just the first night in a lifetime of good sleep.

You Are Not Alone
Sleep is an instinct, a natural ability that usually doesn’t take much effort at all. You
just close your eyes, relax and get taken away to Dreamland, right? Wrong! For many,
many people, sleeping isn’t easy at all.
• According to the U.S. Department of Health and Human Services,
approximately 60 million people suffer from insomnia.
The inability to sleep affects approximately 40% of women and 30% of men. That’s
a lot of people suffering from way too many sleepless nights.
I was one of them...until I discovered the #1 secret for improving sleep. It changed
my life. I hope it will change yours.
Insomnia Made Me A Monster
I never had a problem sleeping as a kid. I would close my eyes at night and the
next thing I knew it was morning. I would jump out of bed, bursting with energy and I’d
go, go, go until nighttime when I’d fall into bed exhausted, but happy.
That’s when it hit me...adulthood.
Suddenly I was on my own with a lot on my plate: a job, relationships, and
family concerns, to name a few. The one thing I didn’t have a lot of was sleep. It was
getting harder and harder to fall asleep at night, and nearly impossible to sleep through
until morning.
My lack of sleep was changing me. I often felt tired and grumpy. I had a hard
time remembering things and it was hard to focus on what I was doing at work and at
home. It was hard for other people to be around me...and I didn’t much like being around
myself either.
Sound familiar?
I know what it’s like to be sleep-deprived night after night after night. And I
know what it’s like to feel powerless and ‘under the thumb’ of insomnia. It’s a terrible
place to be...but you don’t have to be there anymore!
I did a lot of research to find out how to cure insomnia. I combed through a lot of
books, checked all kinds of reference sites, visited the ‘knowledge banks’ at websites like
the Mayo Clinic and the National Institutes of Health.
What I found opened my eyes...and then helped me close for the first good night’s
sleep I’d had in years.

Now It’s YOUR Turn
I don’t want anyone to suffer from insomnia the way I did. That’s why I rushed to get
this guide written. I want to help people...people like you who crave nothing more than a
good night’s sleep.
I want everyone to know that if you are feeling beaten down by insomnia...
Help is here!
The Truth About Sleep
You don’t need to be board-certified ‘sleep doctor’ to understand insomnia. The
Internet gives everyone easy access to sound medical information from reliable sources.
Here’s some of the eye-opening information I uncovered.
I think it will surprise you

What Is Insomnia?
According to the National Institutes of Health, insomnia is “a common
condition in which you have trouble falling or staying asleep.” Insomnia is also used by
the National Sleep Foundation to describe the condition of “waking up not feeling
restored or refreshed.”
Insomnia may be mild or severe, depending on how often it occurs and for how
long. Insomnia can be ongoing or acute short term. Chronic insomnia means having
symptoms at least 3 nights a week for more than a month. Acute insomnia lasts for less
time.
What Causes Insomnia?
There are two kinds of insomnia – primary and secondary – and different causes
for each. Life changes trigger primary insomnia, while medical conditions, prescription
and OTC medicines, sleep disorders, and substances can cause secondary insomnia.
The Mayo Clinic lists 10 likely causes for both primary and secondary insomnia
including stress, change in your environment or work schedule, poor sleep habits and
‘learned' insomnia. (This occurs when you worry excessively about not being able to
sleep well or try too hard to fall asleep.)
Can Insomnia Be Cured?
In some cases, insomnia can be cured simply with time. This is usually the case
for short-term insomnia. For example, if insomnia is due to a temporary change in the
sleep/wake schedule, as with jet lag, the person's biological clock will often get back to
normal on its own.
But the exciting news is that virtually every type of insomnia can be
conquered...and conquered quickly...using the ‘miracle cure’ that doesn’t cost a penny.

Exercise Is Part of the Answer
The amount of physical activity that you engage in during the day effects just
how restfully you sleep at night. And in general, the more activity that your body enjoys
during the day the more likely you are to relax fully at night and fall asleep easily.
It sounds impossibly easy, but it is undeniable true: a little bit of time spent in a
healthy activity as simple as walking
• Makes it easier to fall asleep – no more tossing and turning and watching the
minutes tick by on the clock
• Improves the quality of the sleep you get – you’re able to sleep more deeply
and dream without waking up all night long
• Makes the transition between the cycles and phases of sleep is smoother and
more regular – you won’t have to drag yourself out of bed in the morning.
Studies suggest that there is a direct relationship between how much you exercise
and how you feel both emotionally and physically as a result of changes in your brain
chemistry brought about by regular exercise.
Exercise initially raises the level of stress hormones in the body, but after a few
hours, stress levels drop down to lower than they were before exercise began. So you’re
stress-free and ready for sleep.
In a recent Stanford University Medical School study on sleep, older and
middle-age participants who took part in a 16-week moderate intensity exercise program
reported falling asleep about 15 minutes earlier and sleep about 45 minutes longer at
night.
You don’t have to be a star athlete to reap the sleep benefits of regular exercise. Just
20-30 minutes of activity each day will yield BIG results at bedtime each night.
• Tip: It isn’t necessary to do all 30 minutes in one session: break it up into five
minutes here, ten minutes there. A short walk, a few flights of stars...you get the
idea.
Exercising too late in the day actually stimulates the body, raising its temperature.
That’s the opposite of what you want near bedtime, because a cooler body temperature
is associated with sleep. But there’s another reason to get your exercise earlier in the day.
And this reason is...

Little Known Secret to A Good Night’s Sleep
Most people know and understand that exercise contributes to a good night’s
sleep. But what few people know is that exercising outdoors in natural sunlight is the
real key to a good night’s sleep.
Have you ever noticed during the warmer months, when you're outside and active,
you tend to get tired earlier in the evening? This is due to the extended amount of time
you're exposed to sunlight and the physical activity.
Both exercise and sunlight have a direct impact on your sleep system and your
body temperature rhythm. If you don’t get sufficient exercise and sunlight, you increase
daytime drowsiness because you inhibit the daily rise and fall of body temperature.
Researchers at the Fred Hutchinson Cancer Research Center learned that morning
exercise increased the sleep quality of cancer-free, post-menopausal women, but when
the women exercised closer to bedtime, there was no improvement in sleep quality. They
determined that morning exercise helps set a person’s body clock (circadian rhythms)
to be awake during the day and asleep at night naturally.
Many factors can affect our internal clock, but light appears to be the most important.
The timing of exposure is crucial; the body clock is most responsive to sunlight in the
early morning, between 6 and 8:30 a.m. Exposure to sunlight later does not provide the
same benefit.
The type of light also matters, as does the length of exposure. Direct sunlight
outdoors for at least one-half hour produces the most benefit. (The indoor lighting in a
typical gym or spa has little or no effect on your internal clock.)
Light tells your body clock to move to the active daytime phase. When you get
up, open the shades or go outside to get some sunlight. If it’s not possible to get natural
sunlight, at least turn on the lights to make your environment bright.
The best way to ensure a good night’s sleep and counter a sense of tiredness,
fatigue and lack of energy is by getting sunlight and exercise, NOT by staying inactive
and resting. This will only trap you further in this cycle!
Bottom line: No matter how little you sleep or how little you think you have slept
or how drowsy you feel - get out and get active! This is the best way to turn this vicious
cycle around: incorporate an element of daily outdoor activity into your life!
Researchers at the Stanford University School of Medicine studied how daytime
exercise affects sleep patterns of people aged 55-75 who were not physically active and
had insomnia. The subjects were asked to moderately exercise for 20-30 minutes every
other morning. The outcome of their exercising was that they fell asleep 50% faster and
slept nearly one hour longer. Very impressive!

When the Sun Doesn’t Shine
If you're battling insomnia but can't consistently expose yourself to outdoor light in
the morning, you may want to try phototherapy with artificial light. In phototherapy,
you sit in front of an artificial-light box for between 30 minutes and two hours a day.
The specially designed light can have an effect on your biological clock similar to that of
natural sunlight.
Light boxes are priced between $250 and $500 and are available from many
manufacturers. If you decide to purchase a light box, be sure to get one that has a
brightness of 10,000 lux, which is the intensity needed to regulate your circadian
rhythm.
Doing What Comes Naturally
Exercise increases chemical levels in the brain. It makes you feel more awake and
gives you more energy. That’s why it’s not a good idea to exercise shortly before going
to bed. However, if you exercise a few hours before bedtime, you’ll find that your body
will naturally crave sleep. And if you exercise outside, during daylight hours, your
body will naturally crave sleep on an appropriate schedule.
Of course exercise in the sunshine has a number of other benefits including
making you feel great, improving your general health, helping you to lose weight and
giving you more energy during the day. So, before you turn to the sleeping pills, get your
RDA of exercise and sunshine and enjoy a basketful of benefits.

Natural Tips and Tools for Better Sleep
Because insomnia has many causes and since ‘one size does not fit all’ when it
comes to sleep problems, you may want to include any or all of the following in your
arsenal for the war on sleeplessness:
Cut Back on Naps
Some people can take a short afternoon nap and still sleep well at night. However,
if you are having trouble sleeping at night, try to eliminate napping.
If you must nap, do it in the early afternoon, and sleep no longer than about
thirty minutes.
Enjoy a Pre-Bedtime Snack
A healthy snack eaten 2-3 hours before bedtime can help take the edge off of your
hunger and help you sleep through the night. Your snack should contain mostly
carbohydrates and a small amount of protein. This combination may help increase the
availability of tryptophan (an amino acid that helps induce sleep) to your brain.
A few pre-bedtime snack ideas include:
o A small bowl of oatmeal
o Cereal with low-fat milk
o Yogurt with granola sprinkled on top
o Half of a bagel topped with peanut butter
o A piece of whole wheat bread with one slice of deli turkey
o Six whole-grain crackers with one ounce cheese
o Sliced apple with one ounce cheese or peanut butter

The Marketplace for Sleep
There are millions of people suffering from insomnia and looking for a natural
solution to the problem. So it’s no surprise that companies are making millions of dollars
in profits selling all kinds of natural sleep aids...some better than others.
You can purchase sleep masks to keep out the light, and sound machines to
drown out the noise. There are also pillows, body cushions and mattress pads to make
your bed more comfy.
But perhaps the most popular answer for a good night’s sleep is a cup of tea...
Nutritional Supplements
These preparations use natural ingredients derived from plants and herbs to
promote drowsiness and sleep. Some are more effective and more safe than others.
It should be noted that nutritional supplements are considered controversial because
they are not regulated by the Food and Drug Administration. However, natural sleep
aids do have their supporters, especially these:
• Chamomile Tea – The chamomile herb has been used for thousands of years to
treat insomnia. Apigenin is a chemical in chamomile that causes the muscles to
relax and initiates sleep. A cup of chamomile tea at bedtime may be a perfect
answer for you.
o Note: People who are allergic to ragweed should not use chamomile
• Yogi Brand Kava Kava Tea –A member of the pepper family, kava kava is a
popular mild sleep aid and a natural anxiety reducer from the Pacific Islands. One
of the great things about kava use is that it does not lose its potency over time. If
you take kava on a regular basis, you will never have to take larger doses of kava
to achieve the same result.
• Valerian Root Tea - Valerian root is derived from a plant native to Europe and
and has been used for thousands of years as a remedy for sleep problems. It is
believed that valerian root has an impact on the availability of the GABA. a
neurotransmitter in the brain. Unlike the milder supplements above, Valerian Root
may cause headache, upset stomach, daytime drowsiness, and dizziness.
If you are taking any prescription medications you should cross check those before taking
anything to ensure that there are no interactions.

10 Things You Can Do To Prevent Insomnia
Prevention of insomnia involves a balance of rest, recreation and exercise in
combination with stress management, regular physical examinations, and a healthy
diet. That sounds pretty good...and pretty easy...doesn’t it!
Food and Drink Tips
What you eat and drink has a huge impact on your ability to get to sleep each night.
You don’t have to completely abstain from anything, but reducing your intake of certain
substances will definitely pay off in better sleep.
1. Cut Back on Rich Foods - Too much food, especially fatty, rich food takes a lot
of work for your stomach to digest and may keep you up. Spicy or acidic foods in
the evening can cause stomach trouble and heartburn, which worsens as you
are laying down
2. Don’t Drink Too Much Liquid – Drinking lots of fluid may result in frequent
bathroom trips throughout the night.
3. Cut Down on Alcohol - Many people think that a nightcap before bed will help
them sleep. You fall asleep faster, but alcohol reduces your sleep quality,
waking you up later in the night. Stay away from alcohol in the last few hours
before bed.
4. Limit Caffeine - Caffeine can cause sleep problems up to ten to twelve hours
after drinking it! If you rely caffeinated beverages to keep you going during the
day, consider eliminating caffeine after lunch or cutting back your overall intake.
Lifestyle Changes
5. Re-Consider Smoking - Smoking causes sleep troubles in numerous ways.
Nicotine is a stimulant, which disrupts sleep. Additionally, smokers actually
experience nicotine withdrawal as the night progresses, making it hard to sleep.
6. Get on the Clock - Set a regular bedtime and wake-up time and make every
attempt to stick to it, including on the weekends. This will help to set the body's
clock in a way that will make nighttime sleep deeper and more consistent.
7. No Food, TV, or Books in Bed – Your bed is not a rec-room. Use it for sleep
and sex, not reading or watching television. If you do not fall asleep fairly
quickly, get out of bed. Do not return until you are feeling drowsy.

• Tip: Consider having pets stay outside of your sleeping area. Having
a pet in bed with you may cause you to wake if you have allergies or if
the pet moves around on the bed.
8. Create a Sleep ‘Ritual’ - Set up a regular bedtime routine that revolves around
an activity that helps you unwind such as a warm shower, deep breathing, or
anything else that calms you. Do not over-focus on falling asleep by watching
the clock.
9. Block Out External Noise and Light – Cut down on the effect of external noise
with earplugs and minimize light with window blinds, heavy curtains, or an eye
mask.
• Tip: Do not turn on bright lights if you need to get up at night. Use a
small night-light instead.
10. Block Out Internal Noise – Bedtime is the worst possible time to focus on
problems. Use meditation techniques and deep breathing exercises to help you
tune out the negativity that can keep you awake.

The #1 Reason for Failure
You are now in possession of the little known secret that any man, woman, or
child can use to get a better night’s sleep...starting tonight. It’s the #1 choice of anyone
who wants to stop insomnia before it starts and keep it from being a problem. It’s the
‘miracle cure’ used by Hollywood starlets, captains of industry, grammar school nurses,
and top medical practitioners.
Make exercise your natural ‘sleep aid’ and you can wake up to a lifetime of being
well-rested.
But there’s something you should know. Even though you know what to do, you
can still fail. Thousands of people do, and its’ for the same reason...
...Failure to act.
You’re One in a Million
Anyone who suffers from insomnia wants to be cured, but not everyone will be.
Rather than utilizing what they’ve learned, they’ll continue to do things the same way
they always have and continue to suffer the same way they always have, too.
The reason: procrastination. Instead of choosing to act, millions of people
condemn themselves to day after endless day of feeling tired, irritable, unfocused, and
unhappy.
But you’re not a procrastinator, are you? You proved that when you ordered this
guide. You said, “No more sleepless nights for me” and then did something to make that
statement come true.
Congratulations! You’re on a roll. And the best is yet to come.
Wake Up to A Whole New Day
When you finish the book, why not take the first step to curing your
insomnia...literally! Go out for a brisk 20-minute walk...or a slow 20-minute stroll. Do
that, and when your head hits the pillow tonight, get ready for sleep to wash over you like
a warm, gentle wave.
You’ll close your eyes to the night sky, and when you open them again, you’ll be
facing a bright new day feeling refreshed and well-rested, eager to jump into your day
and live your life to the fullest.

Thank You...Please Stay In Touch
Thank you for letting me share the secret of a good night’s sleep with you.
Insomnia is a subject I’m passionate about, and it’s truly important to me that this book
has helped you with your problem.
I love a good success story. If you’ve had trouble sleeping in the past and this
guide has made it possible for you to get the rest you need, I hope you’ll tell me about it.
And if you have any suggestions, comments, or feedback, you’d like to share, I’d
love to hear that, too.
“Sweet dreams are made of these” – Annie Lennox
Spencer Alexander

Advanced Reading and Resources
If you’d like to do more reading or connect with others who are struggling with
insomnia, the following resources will be helpful to you
• American Academy of Sleep Medicine - http://www.aasmnet.org
• American Sleep Association - http://www.sleepassociation.org/
• National Sleep Foundation - http://www.sleepfoundation.org/
• SleepNet.com Forum -
http://www.sleepnet.com/insomnia/insomniainf.html
• MD Junction Insomnia Support -
http://www.mdjunction.com/forums/insomnia-discussions
• HelpGuide. org - http://helpguide.org/life/sleep_disorders.htm
• U.S. News & World Reports Article -
http://health.usnews.com/articles/health/living-well-
usn/2008/10/16/10-reasons-not-to-skimp-on-
sleep.html?s_cid=related-links:TOP
• 42 Tips for Dealing with Insomnia -
http://www.well.com/~mick/insomnia/
• Hydrotherapy for Insomnia -
http://insomnia.ygoy.com/2007/08/21/hydrotherapy-for-insomnia/
• Yoga for Insomnia -
http://yoga.about.com/od/yogatherapy/a/insomnia.htm
• Hypnosis for Insomnia -
http://www.hypnosis.edu/articles/insomnia.asp

The Little Known Secret to Sleep Book

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The Little Known Secret to Sleep Book

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