A self-hypnosis technique for insomnia

By Nil Pozcu - Clinical Hypnotherapist

Most of us are aware what lack of sleep can do to our body and mind. With up to 25% of Australians reporting trouble getting enough sleep, it’s a common problem. If you’ve been finding it hard to drift off at night, try some of the practical tips below followed by the self-hypnosis technique outlined:

• Sleep onset is brought on by progressive relaxation so make sure the lights are dim during the evening as darkness increases levels of Melatonin.
• Stop watching TV or ‘playing on the internet’ at least an hour before going to bed as these activities stimulate the emotions.
• Having a hot bath an hour before bedtime will increase your body’s temperature to the extent that your unconscious mind will step in to cool it down, this cooling results in the drop of body temperature that happens when we’re falling asleep.
• Change your bedtime routine to interrupt the pattern, such as going for a walk half an hour before bed or change the position of your bed.
• Keep the bedroom for sleep or sex. Avoid having a desk or TV in the bedroom as you don’t want to anchor the space to work related stress.
• Don’t have any stimulants like tea or coffee after 6pm for obvious reasons.
• Eat dinner early, late eating can interrupt sleep in the early hours of the morning.
• Having a small high carbohydrate snack just before bed makes you feel sleepy & relaxed.
• Get some physical exercise during the day making sure you stop at least 2 hours before going to bed.
• Avoid naps during the day as they disrupt night time sleeping.
• Avoid illuminated bedroom clocks, you don’t need to remind yourself how late it is and how little time you have left to sleep.
• If you can’t sleep get up and sit in a cold, dark room so your body cools down and you feel ready to go to sleep or make use of the time by doing something productive, for example cleaning it’s amazing how quickly the unconscious mind will prefer sleep over doing chores late at night.
• Use self-hypnosis to help the natural process of sleep kick in. I’ve outlined an effective technique called ‘The 3 things technique’ below:

The 3 things technique

Part 1:

Fix your gaze on a point on the wall. Notice the characteristics of that spot; the colour, texture, shape, size, whether it’s dull or shiny or so on. Close the eyes and imagine the spot. Repeat.

Part 2:

Notice 3 things you can see in your peripheral vision. For example: I can see a picture, I can see a shadow, I can see the wallpaper.

Notice 3 things you can hear. For example: I can feel the back of the chair, I can feel my shirt on my skin, I can feel myself beginning to relax.

Repeat this 3 times. It doesn’t matter if you can’t come up with new things every time.

Part 3:

Close you eyes and remember, or imagine being in a relaxing place. Take a little time to build up the experience using all the senses. Then notice somewhere in that place – a picture, or portal, or gateway through into somewhere even more relaxing. Go through into that place. Again, take time to put detail into the scene. The notice a picture, or portal through into an even more relaxing scene and float into it. Take time to just enjoy how it feels to be so pleasantly relaxed. Then float back into that second place, then the first place, then back to the room.

(Source Uncommon Knowledge UK)

At first glance this technique may seem complicated but with a bit of practice you’ll soon get the hang of it & reap the rewards. If you have any further questions about this technique or sleeping problems in general please feel free to email me at nil@boostyourhealthnow.com.

Sydney-based Clinical Hypnotherapist Nil Pozcu is a regular contributor to the celebrated ‘Natural Health Booster’ fortnightly ezine with 1,000+ subscribers. If you’re ready to optimise your health, wellbeing and fertility, get your FREE tips now at www.boostyourhealthnow.com or www.boostyourfertilitynow.com.

Nil has private consultations available, to make an appointment please phone us on 1300 85 84 90.

Keywords: Hypnosis > Hypnotherapy > Insomnia