Simply setting this intention before going to sleep each night may result in a more restorative rest and awaken feeling more alert to start a brand new day.

Because I want to get a full night’s sleep, and because I want to wake up in the morning feeling refreshed, rested and full of energy, each night as I retire, I relax every muscle in my body by taking three deep breaths. After each breath I say “sleep now” and let every muscle and nerve go loose and limp. After the third breath, I am so completely relaxed, I immediately drift off into a deep, restful sleep, which remains unbroken until morning. Only an emergency awakens me, and if this happens, I return to bed after attending to it and go to sleep within sixty seconds. It is easy for me to relax and go to sleep because I expect to sleep.

Throughout my sleep, I am completely relaxed.

I always relax completely upon taking three deep breaths, and at bedtime I always go to sleep as I relax. I sleep soundly and comfortably and without effort and I carry this calm, contented sense of relaxation over into my waking state. I always awaken at my usual rising time and feel wonderful! Completely rested, alert and cheerful! I thoroughly enjoy my deep restful sleep.

At bedtime I just take three deep breaths and think “sleep now” after each one and I go to sleep automatically. All of these thoughts come to me when in hypnosis when I think the code word “bedtime.”