INSOMNIA
SELF-HYPNOSIS PROVIDES THE QUICKEST FIX
Insomnia is one of the more common symptoms 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: This is caused by tension. Worry is the most common reason that the person seems to be stuck in the "awake" mode. The worry can become compounded when the Insomnia suffer begins to worry about falling asleep. Often, people 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 disturbances outside of the body such as noise or a TV that is too loud. This is the easiest type of sleep disturbance 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 an irrational fear of getting into bed because they expect to lie awake. This negative expectancy can cause insomnia all by itself.
HERE ARE THE FACTS
1. Nobody ever became ill from a lack of sleep. The body and mind will always get at least the minimum amount of rest that it needs, no matter what. If you don't get enough sleep 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 your maximum 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 to fall asleep.
3. Even if you are positive that you haven't slept at all, research labs have proven that everyone sleeps during the night. Sometimes you think 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." It 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, because alcohol is a depressant. However, as soon as it wears off, you will awaken abruptly and it will become much harder to fall asleep.
6. Sleeping pills will help: During sleep it is the dream phase in which you get your rest. Sleeping pills suppress the dream phase of sleep (REM sleep). That is why people generally awaken feeling more tired than before going to sleep after using pills.
EFFECTING A CURE
1. figure out what time you feel most tired in the evening. From that point forward, every evening at least an hour before that time, take a bath that is slightly warmer than body temperature for 20 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 dwelling on problems and think about something relaxing. Don't think about what you need to do tomorrow. If you are worried that you will forget what you have to do tomorrow, write it down.
4. Refrain from stimulating thoughts and shows on TV. If you must read, then read something that is monotous.
5. Reserve your bed for sleep. Read and watch television only while sitting in a chair or while on your couch.
6. Get into bed at least 20 minutes before your valley of fatigue. Once you are in bed, if worries start to pop into your thoughts, repeat this mantra several times to yourself, "I'll think about it tomorrow." This will help to stop 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 get rid of the discomfort to the best of your ability.
8. For Exogenous Insomnia, make your bedroom as quiet as possible. If your partner listens to loud music, you can move to another room. Running a fan motor can encourage sleep, as it will tend to cover up loud noises. The monotonous drone of the fan can prove to be quite hypnotic.
Thanks to Alan B. Densky, CH. for allowing the re-print of his article here. You can visit Alan at:
http://www.neuro-vision.us/AboutUs.html
A NOTE FROM LISA
I have worked with various aspects of insomnia/sleep disorders and have found hypnosis to be highly effective. There are multiple possible hypnotic approaches which can be customized to address your specific experience of sleep disturbance. Please feel free to contact me with any questions or concerns. The consultation is free of charge.
I look forward to hearing from you!
lisa m watson
