Insomnia- Sleep Like A Baby Using 8 Simple Steps

Insomnia is one of the more common symptoms of stress and depression. Whether you have had a hard time falling asleep, or you fall asleep quickly and then awaken later unable to fall asleep again, you have insomnia. This article explores that fastest and easiest ways to become a good sleeper.

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 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. Insomnia sufferers often 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 pain to indigestion.

EXOGENOUS INSOMNIA: This is caused by disturbances outside of the body such as noise or loud neighbors. This is the easiest type of insomnia or 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 phobia of going to bed because they expect to lie awake. This negative expectancy will cause insomnia all by itself.

HERE ARE THE FACTS

1. Nobody has ever died from or become ill from not sleeping enough. The body and mind will get at least the minimum amount of rest that it requires, no matter what. If you lose some sleep one night, the next night you will get enough 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 will be easiest to fall asleep. Once you pass that valley of fatigue you will experience a renewed level of energy and it will become very difficult for you to fall asleep.

3. If you are worried that you haven’t slept for a second, stop worrying because it has been 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.” 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, as alcohol is a depressant. However, as soon as the booze wears off, you will awaken abruptly and it will become harder than ever to fall asleep.

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

EFFECTING A CURE

1. See what time you feel most tired in the evening. From that point on, every evening at least an hour before that time, take a bath that is slightly warmer than body temperature for 20 minutes. A shower won’t have the intended effect.

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

3. Stop thinking about any problems that you have. Do not 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 TV. If you must read, then read something that is boring.

5. Reserve your bed for sleep. Read and watch TV only from a chair or while on a couch.

6. Get into bed at least 20 minutes before your valley of fatigue. Once 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 do away with the discomfort to the best of your ability.

8. For Exogenous Insomnia, make your room as quiet as you can. If your partner snores, you can move to another room. Running a fan motor can encourage sleep, as it will tend to muffle noise. The monotonous drone of the fan can prove to be quite hypnotic.

HYPNOSIS FOR INSOMNIA – PSYCHO-REACTIVE AND FUNCTIONAL INSOMNIA

Practice hypnosis for sleep disturbances daily. Stress worsens and can even cause a sleep disorder. Self Hypnosis can help you to promptly manage stress. Post-hypnotic suggestions for coping, and to inspire the prospect of sleep can assist. Your sub vocalized motto should be: “I fall asleep promptly, and sleep soundly and restfully all through the night.”

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

Popularity: 1% [?]