Remedy Insomnia With 8 Simple Techniques

By: Alan B. Densky, CH

Sleep disturbances are one of the more common symptoms of stress and depression. Whether you wake up during the night and have a hard time falling back to sleep, or you have a hard time falling asleep initially, you have insomnia.

THERE ARE FOUR TYPES OF INSOMNIA

PSYCHO-REACTIVE INSOMNIA: Psycho-reactive Insomnia is generally caused by tension. The person's mind is keeping them awake with worry. The worry can become compounded when the Insomnia suffer begins to worry about falling asleep. Some 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 pain to indigestion.

EXOGENOUS INSOMNIA: This is caused by external disturbances such as noise or loud music. This is the easiest type of sleep disturbance to overcome.

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

Many insomniacs develop a fear of going to sleep because they expect to lie awake. This expectancy will cause insomnia all by itself.

HERE ARE THE FACTS

1. No person ever died from not sleeping enough. The mind and body 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 the maximum amount of fatigue, and this is when it's easiest for you to fall asleep. After that you will experience a renewed feeling of energy and it will become difficult for you to fall asleep.

3. Even if you think you were not able to sleep a wink all night, research labs have proven that everyone sleeps 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, because alcohol is a depressant. However, as soon as it wears off, you will awaken abruptly and it will be much harder to fall asleep.

6. Sleeping pills will help: It is the dream phase of sleep in which you get your rest. Narcotics suppress the dream phase of sleep (REM sleep). That is why people generally awaken more tired than before going to sleep after using pills.

EFFECTING A CURE

1. See what time you feel most fatigued 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. Drink a warm beverage, preferably not coffee on account of the caffeine, which will wake you up. It's best to drink warm milk if you can tolerate it.

3. Stop thinking about any problems that you have. Don't think about what you need to do tomorrow. If you are concerned that you will forget what you have to do tomorrow, write it down.

4. Refrain from stimulating thoughts and TV shows. If you must read, then read something that is uninteresting.

5. Reserve your bed for sleep. Watch TV or read only from a chair or 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 mind, repeat several times to yourself, "I'll think about it tomorrow." This will help to eliminate 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 the room as quiet as you possibly can. If your partner watches television, you can move to another room. Running a fan motor can also help induce sleep, as it will tend to cover up outside noises. The monotonous drone of the fan usually proves to be very hypnotic.

HYPNOSIS FOR INSOMNIA - PSYCHO-REACTIVE AND FUNCTIONAL INSOMNIA

Practice hypnosis for insomnia daily.

Anxiety worsens and can even cause a sleeping problem. Self Hypnosis can help you to rapidly manage stress. Post-hypnotic suggestions for coping, and to implant the expectation of sleep can assist. Your sub vocalized motto should be: "I fall asleep promptly, and sleep soundly and restfully all through the night."

Article Source: http://appliedhealtharticles.com

Alan B. Densky, CH. is certified by the National Guild Of Hypnotists, and he is an NLP Practitioner. He offers hypnotherapy CDs for sleep disturbances. He hosts a FREE hypnosis article index on his Neuro-VISION Video Hypnosis & NLP website.

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