"Most of the leading medical authorities say that sleep medications provide only occasional relief, and often make the problem worse....".

"The more you relax in everyday situations, the easier it will be to relax in readiness for sleep at night....."

"First of all I want you to tense your whole body.......now let go......keep letting go......".

"Don't try to sleep, just say the word 'sleep' every time you breathe out....."

"Imagine you can feel the tension leaving your right arm, each time you breathe out and say 'sleep'..........there's no hurry........don't try to sleep.......just listen to my voice....."