Make sure you are not driving or doing anything that requires you to be awake or paying attention. This white noise and isochronic tones at 2hz track will put you to sleep. If ischronic's and white noise work for you then it will really knock you out quick, so be careful that you are lying down and ready for bed.DO not use headphones. Just play through any stereo speakers, and have a great night's sleep. If this does not work for you, we are really sorry, but these techniques do not work for everyone. We hope you find something that does.