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Insomnia- Fix It With Self-Hypnosis

Sleep disturbances are one of the more common symptoms of stress and depression. Whether you wake up during the night and have a hard time falling back to sleep, or you have a hard time falling asleep initially, you have a sleep disturbance.

Author: Alan B. Densky Ch

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THERE ARE FOUR TYPES OF INSOMNIA

PSYCHO-REACTIVE INSOMNIA: Psycho-reactive Insomnia is generally caused by tension. Worry is the most common reason that the person seems to be stuck in the "awake" mode. The worry can become worse, because often the person begins to worry about falling asleep or not getting any sleep. Some people worry that they may become ill or die from lack of sleep.

ENDOGENOUS INSOMNIA: This is generally caused by a discomfort within the body ranging from pain to indigestion.

EXOGENOUS INSOMNIA: This is caused by disturbances outside of the body such as noise or a partner's snoring. This is the easiest type of insomnia to beat.

FUNCTIONAL INSOMNIA: This is caused by a functional problem in the subject's sleep-wakefulness center in the brain.

Many people who suffer from insomnia develop a fear of going to sleep because they expect to lie awake. This negative type of expectation can cause a bout of insomnia all by itself.

HERE ARE THE FACTS

1. No one ever became ill from not sleeping enough. The mind and body will always get at least the minimum amount of rest that it requires, no matter what. If you don't get enough sleep one night the next night you will get some additional sleep to make up the loss.

2. Our internal clock brings about a valley of fatigue in cycles. Every four to six hours you will experience the maximum amount of fatigue, and this is when it is easiest to fall asleep. After that you will experience a renewed feeling of energy and it will become very difficult for you to fall asleep.

3. Many people are sure that they have not slept a wink, but research in sleep labs has proven that everyone sleeps during the night. Sometimes you believe that you've been lying awake thinking, but actually you have been sleeping lightly and dreaming.

4. Trying to fall asleep: There is a law of nature called "The Law of Reversed Effect." The law says that if you "try" to do something, you will get the opposite. And the harder you "try," the more you will get the opposite. So, trying to fall asleep will insure that you will remain awake. Do not "try" to fall asleep, and do not try to will yourself to sleep. Merely allow yourself to fall asleep.

5. Alcohol will put you to sleep: This may be true, as alcohol is a depressant. However, as soon as the drink wears off, you will awaken abruptly and it will become very hard to fall back to sleep.

6. Sleeping pills can help: It is the dream phase of sleep in which we get our rest. Narcotics suppress the dream phase of sleep (REM sleep). That is why one generally awakens more tired than before going to sleep after using sleeping pills.

EFFECTING A CURE

1. See when you feel most exhausted in the evening. From then on, every evening at least an hour before that time, take a bath that is slightly warmer than body temperature for twenty minutes. A shower will not have the intended effect.

2. Have a warm drink, preferably not tea because of the caffeine, which will wake you up. It's best to drink warm milk if you can tolerate it.

3. Stop thinking about any problems that you have. Do not think about what you need to do tomorrow. If you are concerned that you will forget what you have to do tomorrow, write it down.

4. Stay away from stimulating thoughts and TV shows. If you must read, then read something that is uninteresting.

5. Reserve your bed for sleep. Watch television or read only while sitting in a chair or while on a couch.

6. Get into bed at least twenty minutes before your valley of fatigue. Once you are in bed, if worries begin to pop into your head, repeat this mantra several times to yourself, "I'll think about it tomorrow." This will help to eliminate the excessive thinking. Do not try to make your mind blank and don't try to fall asleep. Just allow yourself to rest.

7. For Endogenous Insomnia, you should eradicate the discomfort to the best of your ability.

8. For Exogenous Insomnia, make your bedroom as quiet as possible. If you have a partner who listens to loud music, you can move to another room. Running a fan motor can also help induce sleep, as it will tend to cover up loud noises. The monotonous drone of the fan usually proves to be quite hypnotic.

HYPNOSIS FOR INSOMNIA - PSYCHO-REACTIVE AND FUNCTIONAL INSOMNIA

Practice hypnotherapy for a sleep disturbance on a daily basis. Anxiety worsens and can even cause insomnia. Self-hypnosis CD's can help you to promptly dissipate stress. Post-hypnotic suggestions for coping, and to inspire the expectation of sleep can assist. Your sub vocalized mantra should be: "I fall asleep promptly, and sleep soundly and restfully all through the night."

About Author

Alan B. Densky, CH. is certified by the NGH, and he is an NLP Practitioner. He offers hypnotherapy CDs for insomnia. He hosts a FREE hypnosis article repository on his Neuro-VISION Video Hypnosis & NLP website. http://www.neuro-vision.us/

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