Hypnosis For Sleep
When we think of hypnosis for sleep , we often think of a doctor with a pendulum swaying back and forth, telling you that you are getting very sleepy. In truth, it is impractical to have a hypnotist hanging around waiting for you to fall asleep and you can do it all on your own. Self hypnosis is the act of hypnotizing oneself. It is used to create a state of inner concentration that allows you to be more receptive to suggestions.
There are several methods of self hypnosis you can use in order to fall asleep. A couple of these fine techniques will be shown to you in this article. Remember that all types of hypnosis involve using the power of focused concentration in order to influence your behavior. Relaxation so you can sleep is the goal of self hypnosis.
How to do self hypnosis for sleep?
Comfortably position your body
Start by putting your body in a comfortable sleeping position, using pillows to support your head in a natural alignment. Some people also use a thin pillow between their legs before the self hypnosis begins.
Almost all hypnosis begins with the breath. You need to close your eyes, taking in three long breaths with your focus on your chest and abdominal muscles. Allow your jaw and mouth to relax and gently breathe in and out. Three breaths should remind you that you are trying to rest.
Relax your body
Practice relaxing all your body parts but do so one at a time. Many people start with the feet and legs, moving up on your body relaxing all your skeletal muscles with the exception of the muscles used in breathing. You should gradually begin to feel more and more relaxed as you lie there on the mattress. You can talk to yourself in your mind, indicating that each of the muscles relax in turn. All body parts should be completely relaxed after this particular exercise. You may feel very light when this happens or feel very heavy.
Next, it is time to go deeper, suggesting to yourself that you are becoming more and more relaxed. You can picture yourself descending a staircase with each step taking you deeper and deeper into a trance state. Tell yourself you are becoming increasingly sleepy with each breath. Let any worried thoughts float by with only a passing thought. You can also count backward from 10 or 20, allowing deeper relaxation as you count down.
Imagine yourself in a place of serenity and peacefulness. It might be seeing yourself on a hammock in your back yard or on the beach at your favorite vacation destination. Feel how it seems to clear your thoughts of all worries as you begin to feel more peacefulness and happiness. Allow yourself to drift into a state of sleep as you are lying there.
Choose a mantra
Getting to sleep is not always the whole problem. You may use self hypnosis in order to get to sleep but the worries of the day creep into your subconscious and you must push them aside. Tell yourself not to worry and allow your body to fully know that you are attempting to get back to sleep. Say a mantra (a soft word or syllable) that you only use for self-hypnosis and sleep.
Repeat the self-hypnosis pattern if you find yourself awakening during the night.
Good sleeping habits
Don’t forget to practice good sleeping habits when doing self hypnosis. Make sure the room is not too hot or too cold and avoid drinking or eating anything with caffeine in it before bedtime. You don’t need the added stimulant effect of coffee, sodas or energy drinks to mess up your hypnosis. Eat lightly before going to bed. Large meals will make you uncomfortable and it will be harder to sleep. Don’t drink much before going to bed or you may have the urge to get up during the night to void, which will disrupt your sleep.
Exercise is good for sleep but if it is done just before sleep, it can energize your metabolism and you won’t be able to relax enough to drift off to sleep. Try exercising at least 4-5 hours before retiring for the night. It might be a good idea to do some stretching exercises of your muscles before getting into bed.
Go to bed at the same time every night so that the body will be able to recognize that it is the proper time for sleep. Try to awaken at the same time every day, setting an alarm if you feel it will help.
Avoid excessive noise while trying to hypnotize yourself, using ear plugs if necessary. White noise machines or machines that play the sounds of the ocean will further relax you so that you fall asleep more easily. Make sure your clothing is comfortable for the act of sleeping.
Once you are becoming an expert at hypnosis, you should be able to get to sleep without the use of sedating medications. If you decide you like soft, relaxation music, white noise, or the sounds of nature, incorporate them into your self-hypnosis routine. Try not to switch back and forth between the different modalities so your brain can better associate sleep with the particular external noise you have chosen.
If self-hypnosis doesn’t seem to be working to get you to sleep, you may have a biochemical, medical condition that needs a doctor’s opinion. There is no disgrace in trying natural forms of sleep induction before resorting to medical intervention.