Follow the instructions listed below for relaxation daily and you may feel as if you've gained an extra four hours of sleep without all the snoring and time loss.

1. Seclusion: You must isolate yourself from all external stimuli to include friends, family, dogs, cats, TV, radio, etc. Choose a comfortable chair and bring a watch with you.
2. Muscle Contraction: In the seated and relaxed position start a wave of muscle contraction from your toes to your nose. First tighten the muscles in your feet & legs and hold each of these contractions for 2 second while you tighten the muscles in your thighs.  Then tighten your back, followed by your arms, neck, and shoulders in sequence and hold each of these contractions for two seconds. Now relax your feet, your legs, thighs and so on in the same sequence as you contracted. Perform this wave of contraction - relaxation three times and proceed to number three.
3. Relaaaaax: Now when you relax this third time, try to "over relax." Picture yourself forcing this energy out through your feet. You will eventually feel a "tingling" in your feet.
4. Breathing: After you’ve over relaxed, become conscious of your breathing, inhaling for 2 seconds and exhaling for 4 seconds. On exhalation think to yourself the number "one." And each time thereafter for the next twenty minutes think yourself the number "one" on exhalation.
5. Timing: This relaxation exercise must be done for 20 minutes daily to recap the benefits. Have a watch with you and time yourself.

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