How to do metta for a long time (before sleep)? Usually i do a short metta after vipassana  -  saying good wishes to myself than to someone close than to people i like lsess and less and in the end include all beings  

i want to do metta before sleep so i can sleep better-   but it usually takes me a long time to fall asleep no matter the stuff i tryed  ---  so in case i have an hour maybe two before sleeping  -  or even 10 minutes is a long time for me to do metta 

how do i extend the metta time ?  -  just repat the metta cycle again and again and again ?
just repat the metta cycle again and again and again?


I guess you mean "repeat the words"?

I think not.

As an analogy: if I decide to go somewhere, then I might be verbal or have some specific direction[s] initially -- I might decide, for example, "I will travel, to that place". After I have started, while I'm going there, however, I won't keep repeating that same phrase -- instead, I am conscious of 1) being somewhere 2) moving in a direction toward a destination 3) what I see on the way.

If I decide to start meditating, instead of what I was doing before, then discursive thinking (producing words) stops. Instead of thinking about words, I think about "real" (defined as "actually existing as a thing", so physical as well as sentient) people, who as people exist here and there in directions more or less far away from me.

Thinking about that physicality (with the intention of being kind "in real life") switches off my discourse. Switching off my discourse, my breathing changes, instead of shallowly I breathe deeply. Conscious of suddenly breathing relatively deeply I'm conscious of being more relaxed, of well-being, of well-being being associated with metta.

Conscious of well-being (or of "travelling in the right direction") I have no desire to change that direction, and instead want to continue in that state. If you're travelling (for example on foot or by car) and start to veer towards the right or the left, then you correct the steering to resume the right path/direction. If I start to leave the state of well-being then I'm conscious of what I'm beginning to do wrong (for example, thinking about myself instead of expanding my conscious attention to include and wish well towards other people, or for example beginning to think discursively again), and undo that (don't continue in the wrong or less rewarding direction) to return to the right direction.

Doing this in bed is especially pleasant: relaxed, warm (under cover), eyes closed. Eyes closed makes it easier to expand/extend my awareness (or imagination or consciousness) of space (instead of being stuck behind my eyes and looking in one direction, i.e. visual consciousness).

Warm and relaxed, and breathing, contributes to the feeling of well-being. Sometimes my thought (or focus of awareness) comes back to my body (instead of being 'out there'). I think that's because it "needs attention" e.g. it's tense or uncomfortable in some way ... it's enough to consciously relax that part (musculature) that feels of tense, for the feeling (of tenseness) to go away, after which my mind is free to leave again.

It usually isn't very long before I'm asleep, though. See also Meditating as sleep aid.

Another pleasant thing about a metta meditation is that it's time to do nothing except goodwill (i.e. wishing people well). It's time to stop making practical plans, to switch off the discursive machinery.