Can hypnotherapy help with sleep problems and insomnia?
About 30% of the adult population suffers from insomnia at some point, any 10% have insomnia at any given time. So you are not alone! It can be a very frustrating condition. One of the cruel paradoxes of insomnia is that trying to sleep can make sleep even harder.
Good sleep is essential for physical and mental health so it’s important to address insomnia and get the sleep you deserve and need. Adults need about 7 to 9 hours of sleep and many of us are not getting that!
There are three distinct types of insomnia:
Transient insomnia Insomnia of short duration, usually as a response to stress, jet lag, or bereavement.
Secondary insomnia Insomnia that is secondary to another disorder, e.g. depression, pain, drug abuse, anxiety disorders, stress, etc.
Primary insomnia.
Insomnia of an unknown origin.
Insomnia can be experienced in initial sleep difficulties, intermediate sleep difficulties where you awaken during gate night and find it hard to go back to sleep, or early morning awakening, which is often accompanied by anxiety or depressive thoughts.
Unfortunately being tired and being able to sleep are not the same thing. Sleep needs two conditions at once: enough ‘sleep pressure’ built up through the day, and a body that is not on high alert. If your system is still scanning for a threat — which could be anything from a difficult conversation, money, health, the next day’s to do list — tiredness sits on top of nervous system arousal, making it harder to feel asleep. You can have the unpleasant sensation of feeling wrung out and wired at the same time.
But the important thing to realise is that it is possible to improve your sleep. First of all, your body knows how to sleep. Everyone is born knowing how to sleep. It's simply a question of helping to restore the natural balance.
There are some basic sleep hygiene measures you can try to help with sleep problems and these should accompany any other remedies anyway:
wake up and get out of bed at the same time every day
relax for at least one hour before bed if you can, such as by taking a bath or read a book
make sure your bedroom is dark and quiet – use curtains, black-out blinds if you need them, or an eye mask, and ear plugs if there is background noise
partake in regular exercise
make sure your mattress, pillows and bedding are comfortable
ideally, do not smoke or drink alcohol, tea or coffee or other stimulants like taurine for several hours before going to bed
do not eat a big meal late at night, it's better to eat earlier in the evening
do not watch television or use devices, like smartphones, right before going to bed, because the blue light makes you more awake and some content might be too stimulating
ideally do not nap during the day
A GP might prescribe sleeping aids in the short term to help you cope with your condition and reduce anxiety and aid sleep. However, they do not resolve the underlying cause of these symptoms.
Does hypnotherapy work for insomnia?
The Royal College of Psychiatrists notes that research has shown hypnotherapy can help with insomnia. So, yes, the honest answer is that it can help a lot of people, particularly when the sleeplessness is tied to stress, anxiety, rumination or a body that will not switch off. It is not a magic switch, and it is not the same as a sleeping tablet, but it tackles the underlying causes of insomnia.
Hypnotherapy works at the subconscious level to identify and address any emotional issues, stress, anxiety or trauma which is affecting your sleep. It is also great for reinforcing new habits, such as a new bedtime routine. And something that is especially helpful about hypnotherapy is that it encourage a very, very deep state of relaxation.
By helping to address the root problems there are other spillover effects: you might find improvements in your general state of mind, reduced stress and anxiety, smoother emotions and, of course, more energy!
Please feel free to get in touch with me to talk about how hypnotherapy can help you sleep better.
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