Help! I am unable to sleep.

Make sure you do have some physical exercise to get your body tired every day.

Eat the foods that are conducive to better sleep.

Maintain a regular routine and stick to it.


When it is time for you to get some sleep:

Get away from the computer.

Take a soothing hot bath, or at least a hot shower.

Turn the lights down so that your mind starts to know its 'night time' so that you have no visual stimulation and your eyes can truly relax.

Drink a hot drink with soothing properties... no caffienes

Play very quiet and soothing music or hypnosis CD... NO visual stimulation.

Sit down and elevate your feet, or lay in your bed.

Close your eyes. Block out any thoughts that 'activate' your thinking. When you sense a thought or image coming in to your consciousness, WIPE IT AWAY, like an eraser on a blackboard, and make your mind's eye only see blackness.

If you absolutely can not wipe away your thoughts and keep your mind blank, light a candle and stare at the flame in the candle, and concentrate on the beauty and movement of the flame, and let it hypnotize you into a relaxed state.

When you become 'bored' enough your mind will work with your body to send you to sleep, because nothing has stimulated you to wake up again.

Go to bed. If you still can't sleep, you will find it surprisingly effective to threaten yourself with a job you do not want to do. Tell yourself " I will be fast asleep within 15 minutes or I will get up and.... (clean the fridge, wash the floors, whatever chores you DO NOT want to do in the middle of the night).."

As long as you don't 'reward' yourself for staying awake, by going to do things that you ENJOY... your mind will soon become bored and decide that sleeping is better than tossing in bed.

I use all these to overcome my own insomnia, and there are a ton more natural home remedies here: All about Natural Sleep Aid Tips, Remedies & Recipes for better sleeping

*YAWN* It's time for my own bedtime .... sleep well!

I have the same problem and its getting in the way of work/business. It's very difficult to sleep when your mind is full of thoughts and you can't control it. I've tried sleeping pills but it doesn't work that much and I'm afraid of overdosing myself so I quit it. The only thing that worked for me all the time was alcohol. Every time I drink beer it's 100% guaranteed I will fall asleep no matter what. Try that.

id suggest buying a fish tank for your bedroom with a very low dim light in it . It is proven fact watching fish swim around randomly lowers the heart rate ! This makes it easier to go to sleep , also it has the habit of emptying the mind if you just watch them swim around. Agree with above poster on a hot shower.

Limit your sugar and caffeine intake 4 hours before bedtime as well as these also make people stay awake.

Hello Faraz,

My recommendation would be to take up golf. A few years ago when I was at my most stressed out point because of my job, a friend invited me to the driving range and then to a weekend of 18 holes. It was my first time to learn about golf, and he let me borrow some old clubs he had from years ago at K-Mart. Anyway, I wanted to tell you that for me, golf was the perfect solution to forget about stress and forget about all of your other troubles, job related or not.

When I was out there on the golf course, all I could think of was hitting the ball, and making it to the putting green. From horizon to horizon all you could see was lush greens and trees. It was relaxing even though I was working hard during the game. I didn't think about my job; in fact I didn't think about anything else except for that tiny golf ball. It was a great experience.

Afterwards I was able to handle my job in a better state of mind, and the stress had melted away. I have since purchased my own customized set of clubs, and take every chance I can to improve my game by reading books, going to the driving range, and meeting new friends who also want to play 9 or 18 holes. I highly recommend that you get involved in something new, something that requires your total involvement, and gives you back many rewarding benefits.

It doesn't have to be golf. For you the answer might be swimming, or bowling, or hiking, or jogging. The point is that you try something new to engage your brain and forget about the current stressful situation you find yourself in. Good luck. We are very interested to hear what happens.

Hey Faraz,

I learned a relaxation method back in high school (two years ago...how time flies!): start listening to some music, preferably classical, but if that's not your cup of tea, then just pick something that's relatively soothing to you.

Close your eyes.
Do not do anything except listen to the music.
Do not think about anything except the music.

I find this to be an excellent way to purge the thoughts from my head.

Good luck,
Curtis

Make sure your diet contains foods with plenty of L-Tryptophan. This is an amino acid and brain neurotransmitter not made in the body and therefore needs to be consumed as part of the diet.

L-Tryptophan metabolises to 5-Hydroxy Tryptophan and then Serotonin and Melatonin. It is Melatonin that reglates sleep cycles and Serotonin waking cycles. Serotonin metabolises to Melatonin for sleep.

You could purchase the dietary supplement 5-HTP which is made from a plant that grows in Africa, and which metabolises to Serotonin then Melatonin.

Make sure you take it in the morning otherwise the Serotonin will keep you awake - it metabolises to Melatonin in the dark.

You can also buy Melatonin which is very effective.

Also relax for 30 minutes before you go to bed.

Ok...This is the easiest most effective thing you can do. Write everything down that you have in mind on a piece of paper before you go to sleep. Ideas, a to do list for the next day, and anything else.

I don't recommend drinking alcohol. It'll actually prevent you from having a good night sleep because...

"Previous research has shown that alcohol affects spindle waves, which are brain rhythms associated with normal sleep. The primary generators of spindle waves are proteins called calcium channels that are involved with cell communication. These channels may also help to set the phase of sleep." from sciencedaily.com/releases/2004/10/041030183411.htm

Make sure your room is dark as dark can be.

If traffic/outside noise and light is a problem you can't solve in other ways - try an eye mask and ear-plugs.

Also, try and go to bed and rise at the same time every day.

Another one I've tried with some success is to have a stupid amount of low-GI carbs - like a pot full of pasta - about 20 minutes before you want to crash. The trick is to ride the blood-sugar crash all the way to Dreamsville, so make sure you're ready to go to bed. Apparently it raises your temperature while you're asleep, so probably avoid it if you're in a hot climate (when I did it I was in rainy Tasmania )

And I like to breathe in big, then as I'm exhaling I slowly say 'easy' in a relaxed voice. That works well.

This is more of a sleep quality thing, but try and remove all electronic devices from your room. And don't let little dogs come in your room at 3am and lick your face 'til you wake up with a fright, lol

Do the best sleeping and releasing excersise there is.....

While laying down.....Take a deep breath, hold it, swallow more and more, fill yourself with alot of air, just before its aching, let it be comfortable. Hold it as long as u can, it should be until just befor its not comfortable, and just let it out..........woshhhhhhhhh.

Do it a couple of times......this will slow down your hearth.....release all the stress for the day......and make you at ease....and just continue doing it, and suddenly u will just go in to another state, and then finally u will dive in to a more restfull sleep than ever.....

Enjoy the ride!!!!!

Frodo

Read History books. It work for me, honestly.

Hey Faraz,

get outside. Look at a tree. That's it.
just get outside, with no music, no distractions
and go somewhere where you can be alone. Like a park or something.

When you there, try "be in the now", I would suggest picking
up the book "The power of now", it is just what you need.

Igor

the only thing i can do is to point you to a free report i give away at my site that can induce sleep.

The stress report, try it and perhaps give me a testimonial if it works for you. I'd love to hear how it works out for people.

Good luck

Attachment 2029

I was suffering with the same situation few days back and that was mainly due to migraine problem i was having but i tried to wake up early in the morning for few days and after that i was able to sleep at night.
Just try to wake up as early as possible and don't sleep in the day time even if you feel too much drowsy just don't sleep and you will then get sleepy at nights for sure
Thanks
Webmatic

Try 3 glasses of Blue Moon red wine and a few crackers. You'll sleep like a baby.

Grant

visit_faraz I know you said you've tried guided meditation. I have a doctorate in clinical hypnotherapy and produce hypnosis audios. I have just made an overcoming insomnia audio and am looking for a few reviewers to review and give me testimonials for this product.

If you (and anyone else) are interested in testing this audio send me an email (don't PM me) at: insomnia@transformativeimagination.com

I'm going to start a thread on this - I need only ten reviews/testimonials and have already contacted my clients. So first come - first served except visit_faraz who gets it if he's interested since as a synchronicity I saw this thread before I could start mine.

Thanks for your suggestions, friends.

Its not that I am completely unable to sleep. I can sleep and sometimes i sleep more than 8 hours.
The problem is that I work for about 1 to 2 am in the morning and when I go to bed,
my mind is like brimming with ideas and thoughts and I just cant get them to slow down.

And although I do sleep, It is a sort of very light sleep where I dont even feel like I am sleeping. Its like I am just lying down with my eyes closed.

Its really frustrating that way.
I try to do some self hypnosis but I dont even feel like I am going into a trance.
Its kind of sad, because I used to do self hypnosis earlier and I used to go into such a deep trance, that I didnt notice anything till I got up early in the morning and most of the times, i was even lying in the same position when I started going into a trance.
I wish I could do it again.
I am just wide awake.

Its not that I dont exercise.
I play tennis for 2 hours,
workout in the gym for an hour.

I did have a migraine pain a few days ago which almost lasted for 2 days.
It was like hell and even putting the lights on was hurting.

I kind of like the suggestion about waking up early and not going to sleep
during the day.
I used to do that whenever I went to a new place and had to adjust my sleep timings.
But, it seems that I work better during night.

I used to listen to the sound of ocean waves earlier, while going to sleep and it used to
relax me everytime but I kind of lost the tape.
I am thinking of buying it again, maybe just as a download.
The name of the tape was Lazy Waves (Smart Music) if any one of you is interested.

And if you know about it, then please tell me where I could buy it as a download instead of cd.
I dont take sleeping pills at all. I feel like you get addicted to these kind of things.

And actually the stress part. I dont think I am unable to sleep because of stress.
Its the other way, I am getting stressed and frustrated because I cant go to sleep.

Its really frustrating when you are still awake after lying on bed for an hour.

Dr.Jay I already sent you the mail.
Thanks for the offer.
Hope your audio helps me out.

Thanks everyone,
Faraz
and you keep wondering whether you will ever be able to sleep.

find a health wellness provider and get a hair dna analysis for alergies. if you elimnate the foods you body is interally allergic to you will fall asleep by 11pm and sleep through the night.
It happened to me!!! I would not have believed it. I got tested because of muscle inflamation and the great nights sleep was an unexpected side effect of eating the right foods to fit your own body!!

get couple beers before you sleep..that helps relax your brain..don't mean to get inappropriate here but my bed partner also helps me relax and enough tired to zap out.

An ex girlfriends mother taught me a breathing technique that's always worked well:

Inhale, and count the seconds in the inhale.

Exhale and count the seconds, but try to make it 2 seconds longer.

Over the course of breathing, try to make the inhales and exhales (+2) take longer and longer.

Works every time for me.

All these suggestions are great. Try shutting down the computer about 15 minutes before bed, don't take it to bed with you! It will help calm your mind down.

Hi Faraz,
I used to have the same problem. You know what has worked for me? Aromatherapy. There is something about lavender that has relaxation qualities to it. So burn a lavender candle or try Johnson & Johnson's Melt the Stress away lotion before bed. do not do anything computer related at least an hour before bed.

Sweet dreams!

I have to go with the yoga. Try for 15 minutes and work up to an hour over a few days or weeks. Your last post should be the corpse pose. You can also just meditate starting at 15 and working up to an hour. Just focus on breathing

Even if you don't fall asleep you'll get some energy. I usually do this when I have something due and can't get a full night sleep.

Of course the no sugar or caffeine will help, avoid protein rich foods late at night like meat, eggs, as snacks as the protein will keep you awake as well.

Hey faraz,

No wonder you can't sleep...
That "..." is expired a week ago...relax.
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lm

I absolutely hate taking any kind of pills of medicine, but occasionally I find that I have to break down and swallow a sleeping pill. I go to buy the Walgreen or CVS brand (store brands) of sleeping pills. The box recommends 2 pills at a time, but I find that one is more than enough to give me a very restful night's sleep. If nothing else it switches my brain off for a few hours, something that I find very difficult to do most times. I'm always thinking about business.

You need maxgxl. Find it at maxcanhelp dot com.

Most of the time when I can't sleep it is because I am thinking about what I need to do
the next day or because good ideas start popping into my head. It sounds like you may be having the same problem as you say you find yourself thinking.

Before you go to bed, write your to do list for the next day so you won't be worried
you'll forget anything. If you find you are thinking of things still after you get into
bed, and then getting up to add them to your list, try this.

Get a small recorder and lay it next to your bed. When ideas or things you need to do
pop into your head, say them quickly into the recorder so you know you won't forget
them by morning. This way you do not have to turn the light on and write them down
which makes it like starting all over trying to go to sleep.

Also deep breathing exercises may help and repeat to yourself, relax, relax, relax.

Hope this helps!

You need to tune your biological clock such that when it's at a certain time, you'll feel like sleeping. You should set a fixed time to go to bed and a fixed time to wake up. What you can do is, set an early time to wake up and force your body to wake up, even though you may still feel tired from staying up till late night. Don't take naps in the day. Try to stay awake till your ideal bed time or till you are really sleepy. Head to bed and repeat the cycle. Try to stick to the bedtime and wake up times to ensure that your body is attuned to the cycle.

Also, remember to make your room really dark to fall asleep faster.

It works for me and perhaps you can try it and see whether it helps.

All you need is a warm bath and light some aromatherapy candles that will make you relax, Let go of the things that you keep on thinking, just relax feel the flow of the water. Stay in there for maybe 30 mins. And when you are done, drink a glass of warm milk.

I hope that will help you.

Hey Faraz,
I like to listen to some quiet music, that gets me to sleep real easy. It can be anything of your choice but so long as the volume is turned down to where you can just hear it. You may also look at getting a speaker that fits under your pillow. They are great.

watching tv in bed does it everytime for me...especially if its a real boring show.

Some questions that I don't think has been asked is - what is in your environment? What is your evening activities? Are you in a relationship & sleeping with a partner? Do you have a comfortable bed? Is there external noise that affects you or is it more that your mind won't stop?

well I guess they have said it all ... the best thing is read a 500 page novel book in one sitting that one might help you out to go to sleep.

Faraz,

I heard, and this is true cause it works for me and others, to eat a red apple 30 minutes before you go to sleep. This should help you a lot.

Try taking passion flower or lavender capsules before bed.

I usually read before sleep and drink a warm milk will be so much helpful

2 tsp. of honey before you go to bed.

I kinda have the same problem, what i do now, i usually go to bed at the same time every da, i go off the pc atleast an hour before going to bed, go watch some tv or somthing, take a shower. It get's my relaxed and i dont think about IM as much, so i sleep better. If i get off the pc and go straight to bed, im wide awake and thinknigabout everything. Worth a shot

Have you tried Binaural Beats. There are some free download sites.They offer ones for sleep. Iuse them and they work well for me.

Therapeutic grade lavender essential oil. Put a drop on your pulse points and on your pillow.

Cool dark room.

White noise, like a fan, but not blowing on you.

As far as I can figure if he does everything everyone has recommended he would be dead. Life is about balance. He can take a little of everything, but it needs to be what he feels would work for him. Yes, exercise is good but be more creative like using swimming, it develops breathing control and strength with natural and healthy resistance. Eating good, obvious but use variety and what makes you feel healthy, never over do a good thing. The body is in constant homeostasis, that means it's always trying to balance, too much acid bad, too much alkalinity bad, too many buffers bad, too little bad, too low a blood pressure bad, too high a blood pressure bad. Get my drift, I can go on and on...think Yin and Yang....balance is the key.

Have a bedtime ritual that you stick to every night before you go to bed.

DO NOT use your bed for anything other than sleeping or sex. If you watch TV or work on your laptop while in bed, you get used to being awake in bed, and when bedtime comes you're still awake.

And like some people above suggested, try taking a half hour to an hour off the computer before you go to bed. I notice that if I'm up working on a project right up until the time I go to bed, sometimes it can be hard for me to shift gears once my head hits the pillow because my brain is still in work mode. Try turning the computer off earlier and reading a book or something instead.

Hope that helps!

Try to take some time to exercise your body and mind, outdoors if possible (bodybuilding, jogging, walking or sports) once per day, you are going to sleep better and feel relaxed before going to bed. For me this is the only way to keep away the stress.

try to read a book or watch TV while on the bed to relax you mind and as well as your body before you go to sleep.

This is a case of overly disciplined.

Your brain automatically thinks logically and rationally even at the brink of insanity.

To override logic and rationality, you got to input emotions.

I would suggest listening to some emotion-invoking songs and then think back about your love life.. It will probably bring tears to your eyes, but the main point to lie down and relax, and you will definitely fall into a deep sleep.

As for the songs, its a matter of preference, choose some favorite ballads of yours and just sit back and reflect upon your love life.

Regards,
Edmund

"Cheerfulness in most cheerful people is the rich and satisfying result of strenuous discipline."

When you have so many ideas swirling around in your head it is best to write down your ideas along with a to do list prior to going to sleep. If you do wake up in the middle of the night keep a note pad next to your bed to capture any ideas that you may have.

This should help...

Listen to relaxing music or take a long, warm bath so your body feels well-rested. Exercise also helps put a person to sleep quickly.

I find it effective for me, I have read before that Your bedroom should be for sleeping only, don't have the pc, laptop or even the tv. inside Your bedroom. in that case, your body and mind is convince that when you enter the room, it's time to sleep.

zolpidem tartrate aka "stilnox" usually does the trick,

but a more natural way is to add meditation to your nightly routine, that helps to calm your mind and body and get you ready for rest

I found I was having the same problem. Everytime I tried to sleep more ideas for my business would pop and of course there was always the htoughts of bills and stuff which could keep me up for hours. If I started to think about anything it always led back to the problems I needed to address and I would be awake again.
What I started doing was daydreaming about a world that could not possibly be. Because it was not at all like the real world none of my activities from the day could intrude. I'm a sci-fi fan and had just seen "The Day After Tommorrow" So when I go to bed at night I daydream about the world in an ice age. I find that because I can't do anything about it tommorrow I don't get all wound up about what I should be doing and always end up falling asleep. Last night for example I went to the house next door to see if there were any survivers or any food and found a puppy curled up and freezing and that's as far as I got before I was out.
Give it a try I hope it works for you. Just remember it can't have anything to do with reality. Good luck, sweet dreams

I do not want to take you lightly, but I think it is all about trying to calm yourself down and relax. Other methods can be good, maybe better, in the short term. But introspection and composure is the long term key.

Try taking Aloe vera capsules for couple of weeks

You must do have some physical exercise to get your body tired every day, walking, running, swimming etc.
In your bed close your eyes, stop thinking, when your mind get neutral you get sleep.

1. Make sure your bed is top size - 90cm width for one person, 140cm for two persons.

2. Use your bed only for sleeping. No reading, no computer games on bed, except sex.

3. Make sure there is no computer in your room.

4. Slow , calm music should help to fall in a sleep faster.

5. Ventilate your room with fresh air before going to bed.

6. If you wake up in the middle of the night, do not watch to a watch, it just annoys you more.

7. If you still cant sleep go to a balcony for a five minutes. Then go to bed again.

These tips should help

Taking a break from work will help.

I have the same issue as you, I can never go to sleep at night I'm usually up till like sun up and then my eyes shut its crazy...

I hear the best to fall asleep is lay in bed and take yourself to your happy place such as on a beach, with a cool breeze blowing just relax, all you hear is water and the soft breeze and you can fall right asleep...

try that!

Adrian Cooper gave you a great suggestion: take melatonin. Melatonin is completely natural and secreted by the pineal gland. It can definitely put you to sleep. You can find melatonin in vitamin and health food stores. Something else that may help is to avoid caffeinated drinks (such as sodas and coffee) before bed.

Sweet dreams!

True.. do some physical exercise because it will enhance the circulation in your body. Or take some vitamins with Iron since it will help you have peaceful sleep :-)

As to my experience, we can't sleep at night since that's the time ideas floods our minds, right? so I guess learn how to control your mind :-)

A pizza and beer works for me every time!

There are some useful chi-kung methods to get the body
into a receptive state for restful and refreshing sleep.

Eating heavily before bed is not one of them. You may pass-out
but you'll wake-up feeling bloated and crappy much of the
time. Same thing, more or less, with getting drunk.

1. Learn to be passive

Don't watch exciting movies, read exciting books, or stimulate
your nervous system. Back when I was really into my guitar
playing I would practice late at night and I discovered my
imagination got very active and I could not sleep, so I
stopped practicing before bed and would just be very restful
and quiet, perhaps reading or meditating or listening to
restful music, and that would help.

Obviously browsing internet sites can be stimulating to
the mind and will work against you healing your sleep
disorder.

2. Diet for restful sleep

Eliminate caffeine drinks from your diet and do not
eat anything for 2 hours before bed. Some people find
a glass of warm milk is helpful. I sometimes would
drink camomile tea but if you fill up your bladder you
may need to get up to pee, so be careful with
fluid solutions.

3. Herbs and drugs

I've not had very good results taking non-prescription
sleep aids. Valerian is ok but doesn't always work.

4. Ethics

If your conscience is troubled sleep will be troubled as well.

5. Exercises

There is a chi-kung thing called the "triple warmer" which
moves stuck "chi" out of the head and distributes it evenly
throughout the body. You can do some research on the
triple warmer and that will yield exercises you may find beneficial
for getting restful sleep.

Physical exercise until you're exhausted. Go for a run around the block, it works like a charm.

As mentioned, warm milk is a good sedative.

Calcium magnesium has a nice calming effect.

Going to the doctor or naturopath and having blood work done would be a good thing to do. Have your thyroid levels checked to make sure you aren't hyperthyroid.

Try drinking some hot tea or soaking in a hot bath. That always works for me. Put on some soothing music and just soak yourself in the bath. There are bath oils, chamomille and lavender, and they are supposed to relax you and help you sleep. Maybe it will help you out. I certainly hope so. Oh, there are natural sleeping pills too. I believe its called "meletonin" it works really well. Best of luck to you.

It sounds like your problem is working to late into the evening. I know what that is like as I used to do it myself. I would come home and work all night and then have trouble switching off.

Try setting a time limit for work, say one to two hours a night and then stop. You need to have a rest and a let your self wind down. Watch the TV, exercise, talk with friends and family. Relax, and dont stress if you didn't get everything done, there is always tomorrow.

I set a limit of an hour to work in the evenings. If I need more time I'll get up early in the morning, say 6 am, which is early for me, and do my work then. I normally find it quieter and less disturbing.

I also make sure that when I go to bed that I read a book. Most times by reading I only cover one page and I'm asleep. I snore too, just ask my girlfriend.

So set limits, take time to relax, stop stressing, and read or watch tv to get your mind away from work.

All the best

I would directly go to The MonroeInstitute.org, visit the online store.
They offer a sound recording for sleep.
Sound technology is not a new science, in fact is ancient, and thoroughly researched.
From our limited perspective at least.


I have a friend who has insomnia, and plan to purchase one for him.
I hope you get some rest soon,
Victoria

Read a book before you sleep. then drink a glass of milk

Not being able to sleep is often because of the incessant chattering of the thinking mind. So if that's your case, then the question is really, how do you silence the thinking mind, or the little voice.

Pay attention to your bodily feelings. Get out of your head, and into your body. Pay attention specifially to your breathing. Your chest moving, the sound, the temperature of the air, the feeling in your nostril or mouths or esophogus or lungs. Just leave the words behind..

Before I got into internet marketing a friend of mine gave me an ebook on setting your body clock. some of the tips in it included :

1. only use your bed for sleep and sex. No watching tv, no reading, no computing. It trains your body that the bed is only for those two purposes.

2. Try getting some natural light in your room in the morning...leave some blinds or windows open. This helps to set your body clock.

3. Don't wear sunglasses all day. Expose your body to sunlight in the morning, at noon and especially at evening. This helps set your body clock.

4. Cut out caffeine and sugar in the late afternoon so your body can wind down.

5. Try to have some quiet time before bed. Cut of tvs and computers do something relaxing an hour or so before bed.

6. If you wake up and cannot get back to sleep, get out of the bed and go do something else until you get tired, when you get tired get back in bed. That goes back to number one.

7. Get some exercise and vitamins, cut back on tobacco and any non necessary drugs (recreationals).

8. Set your alarm and get up at the same time every day regardless of what time you went to bed. Forces your body into a pattern.

That's all I can remember off the top of my head. Hope it helps. Good luck!

check this out:

Relax Like A Pro: 5 Steps to Hacking Your Sleep

James

There's a simple qigong trick I learned that can help you to calm down and get to sleep. Try rubbing the center of your palm with your other hand, works wonders!

You know what I do when I can't sleep? I imagine my most beautiful perfect life in fullest detail. And I don't stop until I'm asleep.

Now, it is typical for the mind to wander, so when I remember, I just bring my mind back to all the most beautiful things I can think of in my life. And even if it hasn't materialized yet, I just image the perfect scenario that I would be most happy with:
friends, family, possessions, money, love, sex, house, car, social events, parties, how much I can contribute, what to contribute to, etc...

It is very enjoyable and relaxing... I'm asleep before I know it.

Well I know some things that work for me is turning off all electronics and diving into a book. It relaxes me and allows me to get rid of any anxiety I have so I can just rest. Hope I could be of any help.