I usually take a while to get to sleep (20-40 minutes usually, 30-90 if I'm having a bad night). My mental chatter is usually very great while I sleep, but meditation techniques keep me awake, too (as they require great focus). Because my descent into sleep is usually a cycle of awake -> hypnagogia -> noise/distraction/self-awareness -> awake. I'm getting pretty good at inducing light hypnagogia, but I quite often become self-aware and wake back up.

I'm trying to WILD, but because my descent into sleep is so jarred, it's hard to stay focused on controlling my hypnagogic hallucinations, especially if they're simple, and i have to focus for a while (my current focus is just a white room, from which I can "load" whatever dream I want). I've tried lying perfectly still, which helps, but I'm quite often confronted with the urge to swallow, or I become aware of my breathing, or my muscles seem to jerk of their own accord, and then I'm awake again.

Any suggestions?