Tag Archives: Hypnotherapy For Insomnia

Overcoming Insomnia

insomnia

We have already seen that those of us who have experienced significant childhood trauma are at increased risk of developing insomnia.

Fortunately, however, with an increasing amount of research being conducted into the condition, we are learning more and more about how we can overcome it. I provide a list of the main ways the experts suggest we deal with insomnia below:

1) Remind ourselves that insomnia is a common complaint and that it does not do as much harm as many people think

2) Remind ourselves that it is eminently treatable and does not need to be a long-term condition

3) Turn off the light as soon as we go to bed and ensure the room is as dark as possible. The reason for this is that the darkness helps the body produce more of the ‘sleep hormone’ melatonin.

In connection with this it should be noted that ‘blue light’ is especially disruptive to sleep. Unfortunately, gadgets such as computers, tablets and smart phones emit such blue light so it follows that we should refrain from using such gadgets directly before we go to bed.

Indeed, research now shows that wearing amber tinted glasses (which block out blue light) can improve not just our sleep, but also our mood.

Finally, in relation to the effects of light on sleep, it has been found that individuals who feel the need to have a night light switched permanently on, perhaps because they suffer from nightmares/ night terrors, may benefit from one that emits red light; this is because red light does not adversely affect the body’s production of melatonin.

4) Only go to bed when sleepy (hopefully, this will lead to a mental association between bed and sleep – but to help make this happen, it will also be necessary to stick to point number 5, below).

5) If you’ve been lying in bed awake for more than 15 minutes, get up and do something relaxing.

6) Research suggests that the ideal room temperature in which to sleep is approximately 18 degrees Celsius

7) Psychologically, it helps anxious/fearful type individuals to feel extra-safe in their bedroom which may be achieved, for example, by fitting a strong lock to the bedroom door.

8) It is well known, of course, that taking at least moderate exercise during the day helps one to sleep well at night; in this respect, T’ai chi and yoga may be of particular benefit.

9) A small amount of carbohydrate (say, 200-250g) before going to bed can have a relaxing and soporific effect.

10) Research suggests that a room humidity of about 65% is optimum for most people.

11) Many people lie in bed at night worrying about what they have to do the next day. Therefore, making a ‘to do’ list before going to bed and then telling yourself you now don’t need to think about it again until the next day can be helpful in preventing nocturnal fretting.

12) Try aromatherapy (eg spray some lavender aroma on your pillow)

13) Try visualization techniques

14) Try to concentrate on thinking about positive things (such as happy memories)

15) If negative or distressing thoughts intrude, try a thought blocking technique such as mentally repeating a neutral word such as ‘the’.

16) Trying desperately to sleep, of course, does not work. Paradoxically, trying to stay awake can help to induce sleep.

17) Remind yourself that, even though you are not asleep, the rest is still doing you good.

Resources :

Insomnia Beater Pack

 

David Hosier BSc Hons; MSc,; PGDE(FAHE).

 

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