Dr. Ahmed
If you have been struggling with insomnia, then googling remedies must be a daily task.
You could have tried everything from following a strict sleep schedule to counting sheep. If these techniques have not worked for you, let us introduce you to hypnosis.
Hypnosis is a state of complete attention where you will receive suggestions to treat a certain health condition.
In the case of insomnia, hypnotherapists will guide you through a session. There is much more to hypnosis for insomnia, and it’s before and after reviews, so let’s dive in.
What to Expect During a Hypnosis Session for Insomnia
A typical hypnosis session for insomnia will involve the following steps:
Consultation:
A trained professional will first discuss your sleep problems and medical history to make sure that hypnosis is the right solution for your insomnia.
Induction:
Then, you will be guided into a relaxed state of mind using techniques like deep breathing and visualization.
Suggestions:
In that state, the hypnotherapist will make positive suggestions according to your specific needs, like relaxation, reducing anxiety, or improving sleep quality.
Emergence:
The hypnotherapist will gently guide you out of that state.
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How Effective is Hypnosis for Insomnia?
In most cases, hypnotherapy will work for insomniacs even though it is not a magic bullet.
It is still a helpful tool for frustrated people looking for quick relief. Here, we have provided some evidence in favor of hypnosis for insomnia.
A study from 2020 was conducted in which around 30 shift workers from an Austrian railway company attended a 2-day sleep coaching seminar.
Researchers focused on improving sleep quality using holistic methods like Gestalt therapy, dream work, and relaxation techniques.
They found improvements in overall sleep quality and other issues, but daytime sleepiness did not decrease as expected.
Another research explored 139 studies related to hypnosis for sleep issues and other health problems.
From 139, only 24 met the inclusion criteria, and over half of them reported positive effects of hypnosis on sleep. [ref]
90 post-menopausal women were given a hypnosis program for poor sleep and hot flashes.
They were taught self-hypnosis and reported satisfactory results with improvements in sleep quality and duration. So, hypnosis is a useful therapy for insomniacs. [ref]
Researchers studied if the hypnotic suggestion to “sleep deeper” could boost deep sleep in 70 young women. The results showed an 81% increase in slow-wave sleep. [ref]
The above studies show that hypnosis is incredible at improving sleep quality. Insomniacs can use hypnotherapy to increase sleep duration and fall asleep quicker.
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How Safe is Hypnosis for Insomnia?
Most research reports little to no adverse effects related to hypnosis for insomnia.
However, there are a few risks involved with hypnotherapy.
- Strongly believing in things that are clearly untrue signals abnormal thoughts.
- Perceiving things like sounds or sights that aren’t real and exist only in the mind.
- Feeling pain without any actual cause from inside or outside the body.
- Unintentionally making up false memories.
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Benefits of Hypnosis for Insomnia:
There are more benefits than risks when it comes to hypnotherapy. It has been used for smoking cessation, anxiety, depression, and whatnot.
Benefits include:
- Calm your mind and body, and sleep quickly
- Reduce both stress and anxiety, which are risk factors for insomnia
- This leads to deeper and restful sleep
- This is not a pharmacological intervention; it is natural
- It can be tailored to your demands precisely
- It provides a long-lasting solution for insomnia.
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Is Hypnosis Right for You?
Hypnosis is deemed safe as it is a natural process and is done by a professional. But is it right for everyone? Here are a few things you must consider:
Openness to suggestion:
The core of hypnosis is based on your willingness to receive suggestions. If you resist or doubt the suggestion then this method won’t work for you.
Underlying medical conditions:
Your medical history will be discussed. If your insomnia stems from any health condition, then hypnosis will not be suitable for you.
You must make sure that the professional is qualified for hypnotherapy. Look for someone who is affiliated with a reputable organization and has experience in treating insomnia.
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Other methods to treat insomnia
If you are skeptical about hypnotherapy, then try the following methods.
Develop a relaxing bedtime routine:
Remain in a calm environment where you can relax. You can develop a bedtime routine, including a warm bath or reading in dim light.
Try stretching your body to relieve muscle tension. Avoid stimulating activities like watching TV or using mobile devices.
Maintain a consistent sleep schedule:
A bedtime routine also needs a strict sleeping schedule. You must go to bed and wake up at the same time each day, even on weekends.
This will help regulate your body’s circadian rhythm or sleep-wake cycle. As time goes it will be easier for you to fall asleep and wake up refreshed.
Optimize your sleep environment:
Modify the environment around you to help you sleep calmly. You blackout curtains or an eye-cover/mask.
Try noise-canceling earplugs to block any sound that might disturb your sleep. Also, keep your room’s temperature suitable, not too cold or too hot.
Use comfy bedding and pillows so you can sleep like a baby. By addressing these sensory factors, you can create an environment that promotes good sleep.
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