Self-Hypnosis- Your Fastest Cure For Insomnia

Sleep disturbances are 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 insomnia.

THERE ARE FOUR TYPES OF INSOMNIA

PSYCHO-REACTIVE INSOMNIA: This is caused by tension. The person's mind is keeping them awake with worry. In addition, they may begin to worry about getting to sleep because they have to awaken in the morning. Often, people worry that they may become ill or die from lack of sleep.

ENDOGENOUS INSOMNIA: This is usually 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 insomnia to eliminate.

FUNCTIONAL INSOMNIA: This is caused by a physical 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 expectancy will cause a bout of insomnia all by itself.

HERE ARE THE FACTS

1. Nobody has ever died from or become ill from not sleeping enough. The mind and body will always get at least the minimum amount of sleep 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 the maximum amount of fatigue, and this is when it's easiest for you to fall asleep. Once you pass that valley of fatigue you will experience a renewed feeling of energy and it will become very difficult for you to fall asleep.

3. Even if you are positive that you were not able to sleep at all, research labs have proven that everyone sleeps during the night. Sometimes you are sure 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, because alcohol is a depressant. However, as soon as the booze wears off, you will awaken abruptly and it will be harder than ever to fall asleep.

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

EFFECTING A CURE

1. figure out when you feel the 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 twenty minutes. A shower won't have the intended effect.

2. Have a warm beverage, preferably not tea on account of the caffeine, which will wake you up. Warm milk is the best if you can tolerate it.

3. Discontinue thoughts of problems that you have. Do not think about what you need to do tomorrow. If you are worried about forgetting what you have to do tomorrow, write it down.

4. Avoid stimulating thoughts and TV shows. If you must read, then read something that is monotous.

5. Reserve your bed for sleep. Watch TV or read only while sitting in a chair or while on your 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 get some 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 possible. If your partner watches television, you can move to another room. Running a fan can encourage sleep, as it will tend to muffle outside noises. The monotonous drone of the fan can prove to be quite relaxing.

HYPNOSIS FOR INSOMNIA - PSYCHO-REACTIVE AND FUNCTIONAL INSOMNIA

Practice hypnosis for insomnia on a daily basis. Stress exacerbates and can even cause a sleeping problem. Hypnosis CD's can help you to promptly eliminate stress. Post-hypnotic suggestions for coping, and to implant the prospect of sleep can help. Your sub vocalized mantra should be: "I fall asleep promptly, and sleep soundly and restfully all through the night."

If you would like to learn more about hypnosis for insomnia and other stress related symptoms, visit my FREE hypnosis article library.

Alan B. Densky, CH. is certified by the National Guild Of Hypnotists, and he is an NLP Practitioner. He offers hypnotherapy CDs for insomnia. Visit his Neuro-VISION Video Hypnosis & NLP website for Free MP3s and newsletters.