Hypnotherapy for Sleep
If you struggle with falling asleep, or staying asleep and finding it difficult to go back to sleep, you may be suffering from insomnia. Sleep hypnosis or Hypnotherapy for insomnia is frequently a really effective and successful tool to help you to get the quality of sleep you require.
There are different types and levels of insomnia and whilst there are many medical and psychological conditions that may cause the insomnia. In many cases it is as a result of stress, worry, anxiety or depression. There are many natural ways to gently assist a good nights sleep and I have outlined some of them here. There are medications which can help you sleep, however the quality of your sleep is often compromised when you take them. Also, most sleep medications are either addictive and can be used only short term, or they become ineffective as you build up a tolerance to them.
There are some simple sleep techniques outlined below and I can share with you self-hypnosis techniques and also having professional hypnosis session can be a much more effective, not to mention safer, alternative.
What is insomnia
Insomnia is a common sleep problem for adults. The National Institutes of Health estimates that roughly 30 percent of the general population complains of sleep disruption, and approximately 10 percent have associated symptoms of daytime functional impairment.
There are four different types of insomnia
- Psycho-reactive Insomnia: This is caused my mental tension and worry
- Endogenous Insomnia: Caused by discomfort within the body ranging from Indigestion and pain.
- Exogenous Insomnia: External disturbances such as noise or a partner snoring.
- Functional Insomnia: Functional issue in the sleep-wakefulness center in the brain
Medical & Psychological Causes of Insomnia
Examples of medical conditions that can cause insomnia are:
- Nasal/sinus allergies
- Gastrointestinal problems such as reflux
- Endocrine problems such as hyperthyroidism
- Neurological conditions such as Parkinson’s disease
- Chronic pain
- Low back pain
- Restless Leg
Medications Causing Insomnia.
Medications such as those taken for the common cold and nasal allergies, high blood pressure, heart disease, thyroid disease, birth control, asthma, and depression can also cause insomnia. Again, some illegal drugs may cause insomnia.
Insomnia and Life Style
Insomnia can be triggered or perpetuated by your behaviors and sleep patterns. Unhealthy lifestyles and sleep habits can create insomnia on their own (without any underlying psychiatric or medical problem), or they can make insomnia caused by another problem worse.
You work at home in the evenings, making it difficult to unwind.
You use technology in the evening and the light from your computer could also make your brain more alert.
You take naps (even if they are short) in the afternoon.
Confused Body Clock – Sleeping in later to make up for lost sleep.
Shift Worker – Again this can confuse your body clock
Within a typical hypnotherapy for sleep session there would be a full consultation to uncover the underlying causes, this may result in a referral to your Doctor if you haven’t already visited your Doctor. The session would cover some Self-Hypnosis techniques as well as a professional hypnotherapy session tailored to your requirements. Typically 2-3 sessions would be required, however many clients benefit from just one.
Symptoms of lack of sleep
It’s not just the frustration of not being able to fall or stay asleep. It is also the affects that is has in other areas of your life as a result. People suffering from insomnia may experience one or more of the following:-
- Low energy
- Difficulty concentrating
- Mood disturbances
- Decreased performance in work or at school
What Causes Insomnia
Insomnia can be caused by psychiatric and medical conditions, unhealthy sleep habits, specific substances, and/or certain biological factors.
Techniques to help you sleep
- Avoid too much liquid before you go to bed and avoid (Tea/Caffeine/Alcohol)
- Always Write a to-do list at the end of the day to close the day off.
- Observe when you usually begin to feel tired and at least one hour before take a warm bath/shower for 20 mins.
- Have a sleepy time tea drink, 1 hour before bed
- Create a bedtime routine and establish the same time to go to sleep each night and if you can and also the same wake up time.
- Wind down 30 mins before going to bed and do something relaxing. Switch off the TV, computer games, facebook, etc. (Dim the lights)
- STOP worrying. It doesn’t serve you or anyone else.
- Be clear with your instructions to your mind. i.e don’t say I hope I get a good nights sleep, or I will try to get a good nights sleep. Your unconscious mind will follow those instructions and will keep “Hoping” and “trying” v’s you will sleep well and awake refreshed at X time. Be positive (Don’t mentally tell yourself you can’t sleep)
- Disconnect electrical items i.e phones, laptops, computers. The light can effect your sleep patterns
Breath work and relaxation exercises
- Make your sleep space is calm and relaxing. (Make sure your blinds darken the room, if it is noisy then try ear plugs.
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Hypnotherapy, NLP and Life-Coaching with Lynda Johnson
*Disclaimer: Outcomes can vary on an individual basis, as a professional therapist we are not legally allowed to guarantee, or suggest permanent, life long changes.