Did you know that more than a third of adults get fewer than 7 hours of sleep [1] nightly on average? Wouldn’t it be a dream if there was a natural solution that could help you sleep better and also improve your mental health?
Sleep hypnosis is a guided form of sleep meditation that uses various techniques to improve the quality of your rest. The ultimate goal of this method is to deeply relax you so you fall asleep quickly and feel rested upon awakening. For this reason, it’s a preferred treatment among people with insomnia. Let’s look at the sleep hypnosis method and related statistics regarding its efficacy.
What is Sleep Hypnosis?
Sleep hypnosis is a method that puts you in a trance-like state, calm, and open to suggestions. You enter an altered state of consciousness where your mind disconnects from the outside world. A trained hypnotist helps you get into a trance and uses guided imagery and breathing exercises to help you drift off to sleep. Hypnosis for sleep uses relaxation strategies, verbal cues, visualization, and breathing exercises.
How Does Hypnosis Work?
Data shows that 10% to 15% [2] of people are highly receptive to hypnosis, and about 90% of those [3] who can get hypnotized say they are cognizant of everything that happens during the process.
Hypnosis for sleep causes functional changes [4] in brain activity so that the areas responsible for processing emotions and cognition are more active. This promotes sleep by making the mind more open to suggestion.
During a session, the hypnotherapist will discuss ideas and imagery that make you feel safe, like walking in a forest or relaxing by the sea. The practitioner creates a mental picture, for example, asking you to imagine a warm breeze, the smell of sea salt, or the sound of seagulls. Visualization creates deep relaxation, making it easier to submerge yourself in the sensory experience.
How to Try Hypnosis By Yourself?
Many of us have anxiety surrounding sleep and poor quality of rest. When you have ongoing insomnia, it’s critical to identify the root causes. Problems with sleep can be psychological, physical, or both, and hypnosis works best if the root is psychological. Want to try self-hypnosis for sleep? These are the basic steps:
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Get Comfy: Wear your most comfortable clothing.
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Find a Quiet Space: Sit or lie in a favorite spot, put your phone on silent, and remove anything that could distract you.
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Know What You Want: Set a clear, specific goal for your hypnosis for sleep sessions, like gaining confidence, managing stress, or improving performance.
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Create a Point of Focus: If you decide to keep your eyes open, choose something to focus on like a candle, dot on the wall, or picture.
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Keep Tension at Bay: Close your eyes and concentrate on taking slow, deep breaths. If your mind wanders, focus back on your breath. Release tension with each exhale.
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Create a Mental Image: Picture yourself in your happy place, release the stress from your body, and keep your mind calm.
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Reassure Yourself: Repeat a calming mantra like, "I feel at peace with myself."
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Keep Going: Once you are completely relaxed, picture your goal in detail. If your aim is better quality sleep, imagine yourself in bed with a warm blanket over your body, drifting off peacefully.
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Be Kind to Yourself: Repeat positive statements related to your goal, and remember to show yourself compassion.
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Return to Normal: After about 5 minutes, get ready to leave the hypnotic state. Picture yourself drawing energy from the outside world, and let it flow so your body feels lighter.
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Wake Up: Count down from 10 after telling yourself “When I get to 1, my eyes will be wide open, and I will be alert and awake.”
5 Proven Benefits of Sleep Hypnosis
By practicing deep sleep hypnosis consistently, you can set the foundation for positive transformation. Whether that means finding a solution to your current problem or detaching yourself from a painful experience, hypnosis can lead to physical and mental relaxation. Here are 5 of the proven benefits you can expect.
1. Reduces Sleep Latency
A 2018 review of the research [5] explored the impact of hypnotherapy on sleep disorders. Based on reports from 503 patients, researchers concluded that sleep hypnosis decreased sleep latency, making it a viable option for people who can’t get enough shut-eye.
2. Promotes Deep, Restful Sleep
The latest findings [6] suggest that hypnosis for sleep could improve subjective sleep quality. Since it taps into the subconscious mind, this therapy can address underlying problems like trauma, stress, and anxiety.
3. Sharpens Thinking Skills
People with insomnia often find it hard to concentrate because poor sleep can deplete mood and decrease reaction time. Hypnosis helps you eliminate the mental and emotional distractions that keep you awake. The better your sleep quality, the easier it is to focus on the tasks at hand.
4. Reduces Stress and Anxiety
There’s compelling evidence [7] to suggest that self hypnosis for sleep is a fast, cheap, safe, non-addictive alternative treatment for stress and anxiety. It may also be effective in relieving anxiety-related disorders like irritable bowel syndrome and headaches.
5. Eliminates Night Terrors
Hypnotherapy can help you find solutions to problems and deal with bottled-up emotions. When you don’t process these subconscious feelings, it can sometimes lead to night terrors.
Does Sleep Hypnosis Have Any Risks to Watch Out For?
Not everyone can be hypnotized, and about 25 to 30% [8] of the general population are minimally susceptible. Although deep sleep hypnosis is considered relatively safe, it is not the best treatment for people with drug addictions or serious mental health complications like schizophrenia.Possible side effects include:
- Dizziness
- Anxiety
- Headaches
- Creating false memories
If you do plan to try sleep hypnosis, consult with a licensed expert to minimize the risks and reap the benefits.
Other Options for You to Try
Many people are not aware of how to increase deep sleep. Some need more than an hour to drift off into sleep, while others struggle to get much rest. These are some useful science-backed tips to help you get the quality shut-eye you deserve.
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Adjust the Thermostat - Set the temperature from 65 to 68 °F for the optimal sleep environment. You don’t want it to be too hot or cold.
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Take Brief Naps - Try to take a 20-minute nap just after lunch, but no longer. That way you can recharge a bit, and still fall asleep later.
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Improve Your Nighttime Routine - We forget how bad habits can disrupt our sleep patterns. It’s best to have a soothing bedtime routine and consistency, so go to bed at about the same time every night.
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Keep a Sleep Journal - Write down anything that disrupts your sleep or helps improve your rest. A sleep diary can help you see what works and what doesn’t.
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FAQs
Who does the best sleep hypnosis?
A licensed hypnotherapist has the proper skills and experience to guide you through deep sleep hypnosis. In addition, when you see expert help, you are less likely to experience side effects.
Is it OK to fall asleep during self-hypnosis?
The main purpose of hypnotherapy is to stay focused during the session, and your response to external stimuli and conscious awareness will diminish. In many cases, people fall asleep, but to fully reap the benefits, it is best to stay awake.
How do I fall asleep in 30 minutes?
Try to meditate every night before you go to bed. Techniques such as mindfulness, guided meditation, deep breathing, and mantra meditation can help curb sleep latency, lower stress, and improve mood.
How long does sleep hypnosis last?
Most online videos on deep sleep hypnosis last anywhere from 30 to 90 minutes, and a hypnotherapy session can take 1 or 2 hours. However, the duration will vary depending on the issue you have.
Wrap-Up
Sleep hypnosis blends conversation-based therapy and visualization. You use it to tap into your emotions, beliefs, ideas, and thoughts to pave the way for optimal sleep. This therapeutic tool has much to offer, especially if you are receptive.
Regular sessions can teach you how to relax at home and eliminate negative thinking patterns that make it hard to fall asleep.
References
1] ↑https://www.sleepfoundation.org/how-sleep-works/sleep-facts-statistics#references-229186
2] ↑https://academic.oup.com/nc/article/2018/1/niy006/5032616
3] ↑https://coachfoundation.com/blog/hypnotherapy-statistics/
4] ↑https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8773773/
5] ↑https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5786848/
6] ↑https://link.springer.com/article/10.1007/s10608-022-10345-6
7] ↑https://pubmed.ncbi.nlm.nih.gov/20136382/
8] ↑https://psychcentral.com/lib/all-about-hypnosis-and-hypnotherapy#1
Amr
Amr Adel Helmy is a 29-year-old pharmacist who has established himself as an experienced medical content writer. He holds a bachelor's degree in pharmacy from the esteemed Faculty of Pharmacy at Alexandria University. Amr's passion for writing stemmed from his interest in healthcare, and he combined his knowledge of the medical field with his creative flair to become a proficient content writer. Throughout his career, Amr has worked on various projects, including medical articles, research papers, and informative blog posts for clients in the healthcare industry. He has a comprehensive understanding of medical terminology and can translate complex medical jargon into easily understandable language for the general public. Amr's dedication to his craft is reflected in the quality of his work, and his attention to detail ensures that each piece of content he writes is accurate, informative, and engaging. When he's not working, Amr enjoys reading about the latest advancements in healthcare and spending time with his loved ones.
