Self-Hypnosis for Sleep

My clients seek help with anything from anxiety and depression, to pain management and behavior modification.  Although the details vary quite a bit, the majority of them have a secondary issue in common:  sleep.  Some have difficulty falling asleep, while others have difficulty staying asleep. 

As we all know, sleep ensures that our body has ample time to refresh and restore itself.  It allows our body systems to rejuvenate, eliminate toxins, repair tissue, and keep us in good health.  I, like most of my clients, have had an issue with sleep from time to time. 

Self-hypnosis is a wonderful way to re-focus your mind so you can drift off to sleep.  Be sure that you’re comfortable with what you’re wearing, the temperature of the room, the pillows and blankets, and the darkness of the room.  And then …

  1. Focus on your comfort – adjust your position if necessary to make yourself comfortable
  2. Take a few easy breaths (in through your nose, out through your mouth) while thinking to yourself ‘I am safe, comfortable and relaxed’
  3. Focus on your body – relaxing one part at a time, as if you were preparing that part of your body to sleep
  4. Focus on the feeling of drifting, as if you were a leaf drifting on the water

I’ve used this method of falling asleep and find it very helpful.  Although I simply run through it in my mind, I decided to record it (see below) with the hope that it will help others as well.  I’ve added a little music in case you want to use the recording as you practice using this method (headphones or earbuds are recommended for maximum effectiveness). 

Please let me know if you find it helpful, and please feel free to share it with others who may find it helpful as well.

Sleep Hygiene Tips...

Prepare yourself and your sleep environment:  Make sure you’re comfortable (what you’re wearing; temperature of the room; coverings (soft, warm enough/cool enough, etc.); comfortable pillow; quiet bedroom; the bedroom should be as dark as possible.

Follow a nightly routine – Follow a routine that helps you to wind down and relax such as reading, meditating, listening to soft music, etc.  Routinely winding down provides your body with a cue that it’s time to relax.

Go to bed the same time each night – even on the weekends.

Remove electronics from your bedroom (yes, even the tv)

Complete your next day’s ‘To Do’ list before you go to bed.  You’re less likely to worry about remembering what you have to do the next day if it’s already written down.

Do not eat within 3-4 hours of going to bed.  This allows your body enough time to finish digesting before you retire for the day.  If you’re hungry, eat a light snack.

Avoid caffeine, alcohol or sugary treats before going to bed. Alcohol disrupts your sleep, and sugar gets processed and dumped into your system in the wee hours. 

If you follow healthy sleep hygiene and you’re still having trouble sleeping, consider coming in for a few hypnotherapy sessions.  Often, it’s a matter of calming down the nervous system and getting to the root cause of what’s keeping you awake.