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Hypnosis - Cure Insomnia In Eight Quick Steps

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Sleep disturbances are a common symptom of stress and depression. Whether you have a hard time falling asleep, or you fall asleep promptly and then awaken later and are unable to fall back to sleep, you have a sleep disturbance.

THERE ARE FOUR TYPES OF INSOMNIA

PSYCHO-REACTIVE INSOMNIA: Psycho-reactive Insomnia is generally caused by tension. It is generally worry that is keeping the person awake. In addition, they may begin to worry about getting to sleep because they have to awaken in the morning. Insomnia sufferers often worry that they may become ill or die from lack of sleep.

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

EXOGENOUS INSOMNIA: This is caused by non-physical disturbances such as noise or loud music. This is the easiest type of sleep disturbance to beat.

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

Many insomniacs develop an irrational 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 having enough sleep. The body and mind will always get at least the minimum amount of sleep that it needs, no matter what. If you sleep less one night the next night you will get 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 for you to fall asleep. After that you will experience a renewed feeling of energy and it will become difficult to fall asleep.

3. Even if you think you were not able to sleep a wink all night long, it has been proven that we all sleep during the night. Sometimes you feel 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 harder than ever to fall asleep.

6. Sleeping pills will 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 feeling more tired than before going to sleep after using 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 coffee or tea because of the caffeine, which will wake you up. It's best to drink warm milk if you can tolerate it.

3. Stop dwelling on problems and think about something soothing. Do not think about what you need to do tomorrow. If you are concerned about forgetting what you have to do tomorrow, write it down.

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

5. Reserve your bed for sleep. Watch TV 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 thoughts, repeat this mantra several times to yourself, "I'll think about it tomorrow." This will help to put a halt to 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 eliminate the discomfort to the best of your ability.

8. For Exogenous Insomnia, make your room as quiet as you can. If your partner snores, 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 very hypnotic.

HYPNOSIS FOR INSOMNIA - PSYCHO-REACTIVE AND FUNCTIONAL INSOMNIA

Practice hypnotherapy for a sleep disturbance every day. Anxiety worsens and can even cause a sleep disorder. Self-hypnosis CD's can help you to quickly overcome stress. Post-hypnotic suggestions for coping, and to instill the prospect of sleep can assist. Your sub vocalized motto should be: "I fall asleep promptly, and sleep soundly and restfully all through the night."