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Sleeplessness and Insomnia
Quote "It worked! Fell asleep on my own bed in my own bed room and can't remember waking up till the alarm clock went off. Thanks a million you can't know what a difference it makes"
name withheld
Quote "Since I was so relaxed, I could dream and come to terms with those dreams"
name withheld
Reasons for not sleeping, that hypnotherapy can help with;
Frightened of being in the house on your own,
You are just a light sleeper.
You are anxious.
Your partner snores.
Early morning light wakes you.
You are worried about something
You drink too much.
If you are one of the 15% of people who view this site before 6.00 am then you know the problem of not sleeping. If you are anxious, just a light sleeper or are woken by your partner snoring, Hypnotherapy can be a rapid technique to break the debilitating habit of sleep depravation.
Using a direct cognitive approach, hypnotherapy (usually in two or three sessions) can make getting to sleep easier, getting back to sleep after waking up easy. Giving a better quality of life.
Hypnosis itself is not a therapy (however, it can be used to relax and take back control).
Contact The Hypnosis Clinic at [email protected]
Insomnia
Sleep is as essential to us as food, air and water. Sometime in your life
you may have difficulty sleeping - many people do. Anyone can suffer from
insomnia, although sleeping problems are more common among women (especially
menopausal), the ill, the elderly, smokers, and alcoholics. Sleep problems
are, however, surprisingly common among young people. While it is not
an illness and is in no way life-threatening, insomnia can be very distressing,
frustrating, exhausting, depressing and at worst it can make you feel
like you're going crazy.
Types of Insomnia
There are two broad categories:
Chronic insomnia - lasting for several weeks, months or even years
Transient insomnia - lasting for a few nights or weeks only, usually connected
to a stressful event e.g. an exam, a bereavement.
Within these broad categories insomnia usually takes one or more of the
following forms:
Difficulty falling asleep - more common among young people
Sleeping lightly and restlessly, waking often, lying awake in the middle
of the night - more common in people over 40. In younger people it may
be associated with depression.
Waking early and being unable to get back to sleep - this is more common
in older people and anyone worrying about something in particular.
Common Symptoms
If you ...
are tired during the day
have frequent headaches, are irritable or lack concentration
are tired and not refreshed on waking
sleep better away from home
take longer than 30-40 minutes to fall asleep
wake repeatedly during the night
wake far too early and are unable to get back to sleep
only get to sleep with the aid of sleeping pills or alcohol
... then you are probably suffering from insomnia.
Main Causes
Insomnia is a condition that is caused by something else! Sometimes it
won't be immediately obvious what the causes are in your own case, but
the following list might give clues:
states of mind - anxiety, depression, worry, anger, grief, anticipating
a difficult event
change - moving house/city, starting university
environment - noise, discomfort, time zone change
pain - one of the commonest causes
medical conditions - heart, breathing, stomach, digestive, high blood
pressure, arthritis, anorexia.
recreational drugs - including nicotine, caffeine, heroine, cocaine, amphetamines,
LSD, cannabis
sleeping pills and tranquillisers - can actually cause sleep disturbance
other prescription drugs - including some contraceptives, diuretics, slimming
pills, beta-blockers, stimulants.
Some causes of insomnia can't be easily dealt with but most can.
What can you do about insomnia?
A great deal. The good news about insomnia is that you can cure yourself
- in your own way, in your own time and at your own pace. You may wish
to enlist the support or help of your doctor, a college nurse or a counsellor,
but you won't necessarily need to. However you must be prepared to make
some changes in your lifestyle in order to sleep better.
Things you can do to help yourself
Change Your Environment
You need a comfortable bed and a room that's quiet, warm and dark enough.
Unfortunately this is not always be possible. You might have noisy neighbours,
a cold north-facing room, a partner who snores, furniture you have to
make do with. But there are some things you can do which will help.
Your bed - put a board under the mattress if it sags, or try putting your
bed in a different position. Make sure your bedding is clean and that
you are warm enough, but not too hot.
Light - if light troubles you use thicker curtains or putting a scarf
or a sleep mask over your eyes. If you feel more comfortable with a little
light, leave the curtains open a little or use a night light.
Noise - a common cause of sleeplessness! Use earplugs if it's noise you
can't do anything about - or change your attitude towards it. People can
sleep through high levels of noise - it's not so much the level of noise
but how you feel about it that keeps you awake. Use relaxation exercises
to calm yourself and take your mind off it. Take some 'diplomatic action'
- e.g. talking to noisy neighbours. Keep a radio/tape player by your bed
and use it to mask other noise. And if noise from neighbours continues
to be a serious problem - speak to college authorities or the local Environmental
Health Officer.
Change Your Lifestyle
If you are having difficulty sleeping and are serious about solving the
problem you will have to change some aspects of your lifestyle. For a
start you will need to cut out or cut down on all stimulants. These include:
coffee and tea, alcohol, nicotine, cola drinks, food additives, 'junk
food', slimming pills or appetite suppressants.
Here are a number of other suggestions
exercise regularly
stay up until a reasonable bedtime even if you feel sleepy earlier
go to bed only when you are feeling really tired and sleepy
if you can't sleep, get up and only go back to bed when you're really
sleepy again
establish a routine that gives you 7-8 hours sleep (though individual
needs do vary)
get up at the same time each day
if you're a late sleeper, force yourself to get up earlier
relax mentally and physically for an hour before bedtime
have a warm bath, do some yoga or take a light walk before turning in
make a list of the things on your mind then forget about them
do a security check - but only once!
replace negative thoughts with positive ones e.g. "I can sleep/get
back to sleep"
Some things to avoid:
taking stimulants to keep you awake, or sedatives or alcohol to help you
sleep
sleeping during the day no matter how tired you are
going to bed when you're stressed, wound up or not ready
having arguments at bedtime or in bed
using your bed for working, watching TV, eating, telephoning - i.e. waking
activities
lying in bed awake for more than 30 minutes
eating, drinking or smoking when you get up during the night
falling asleep in front of the TV
drinking too much towards the end of the evening
worrying yourself into not sleeping
getting angry with yourself or the world if you can't sleep - it only
makes it worse!
You won't need to do all of these. Decide which would be most helpful
and start with those. If that doesn't help, try others until you are sleeping
better. Your aim is to break the cycle of insomnia. You achieve this by
establishing a good bedtime/sleep routine and by reinforcing the connection
between bed and sleep.
Relaxation
Research suggests that people with sleeping difficulties tend to be more
worried, depressed, unhappy and anxious than others, although apparently
cheerful, calm and confident people can also suffer from insomnia. If
you are stressed or anxious here are a few suggestions:
change or resolve the things causing you stress when possible
accept situations you can't change
keep your mind and body as relaxed as much as possible throughout the
day
give yourself enough time to do the things you need to do -including eating
don't take on too much and avoid unrealistic demands
live in the present, rather than worrying about the past or fearing the
future
talk to your partner if there are problems in your relationship
have some relaxing, non-competitive activities - something you do just
for pleasure, for fun
give yourself some 'quiet time' each day
practise a relaxation technique or breathing exercises regularly
There is a lot of help available. There are numerous books on relaxation.
You may find that your college runs a relaxation group.
Self Confidence
Research also suggests that people who suffer from insomnia tend to be
less confident and have lower self esteem than others. Therefore anything
that you can do to increase your confidence or improve your self esteem
is likely to help you sleep better. Once again there are very many self-help
books available, or you may prefer to consult a counsellor.
Depression
If you have been suffering from insomnia for some time you may be depressed.
Signs to look out for are:
waking in the middle of the night or early morning and unable to get back
to sleep
loss of interest, energy and appetite
aggression and anti-social behaviour
aches and pains that have no physical explanation
Food and drink
There are some foods and drink which interfere with sleep, particularly
if taken just before bed e.g. very rich foods and alcohol. It's therefore
wise to avoid or cut down on these before sleeping. On the other hand,
there are some foods that are thought to aid sleep. Here are some suggestions:
if getting to sleep is the problem, eat a carbohydrate-high meal 2 hours
before bed
if staying asleep is the problem, have some bread and honey or a bowl
of cereal at bedtime
have a warm milky drink at bedtime
some people find herbal teas soothing and helpful, especially camomile
hot water, lemon and honey or hot red grape juice are good alternative
hot drinks
Sleeping Pills
If you are wondering about taking medication to help you sleep, speak
to your doctor. It is also advisable to consult your doctor if you are
already taking medication and are concerned about the side-effects or
are thinking of stopping.
Alcohol and sleep
Alcohol is more disruptive to sleep than caffeine! Your body will produce
adrenaline to compensate for the alcohol in your system. Alcohol also
makes you thirsty. Both cause you to sleep fitfully or to wake. You don't
have to give up alcohol altogether but in the interests of solving the
problem of sleeplessness and establishing a healthy sleeping pattern,
why not think about cutting down - perhaps by not drinking late at night
or by deciding to have a number of alcohol-free days a week.
If you are concerned about the amount you are drinking or think you might
have an alcohol problem, speak to your doctor, a college nurse or a counsellor.
Anger and Sleep
'Bottled up' anger could be the underlying cause of your sleeplessness.
If this is true for you:
figure out why you feel quite so angry
address or remove the cause of your anger
where there is nothing you can do about it, accept and understand your
feelings
do some physical exercise; this might help you get pent-up anger and frustration
out of your system
if you are depressed or grieving (anger can be a feature of both) make
sure you get the support that will enable you to deal with your feelings.
Much of the above applies to other feelings, although anger can be particularly
troublesome.
Mental games to help you sleep
There seem to be two schools of thought on this subject - those who believe
that mental games can send you to sleep and those who believe that they
stimulate your mind and keep you awake!
If you think they might help you, here are a few examples:
Word games
spell long words and sentences backwards
think of a poem or song then count how many a's or b's there are in it
work your way through the alphabet thinking of a four-letter word beginning
with each letter
repeat long pieces of poetry or prose
Imagination games
recall in great detail a favourite painting, piece of music, place
imagine a storm raging outside while you are safe and warm in bed
visualise yourself sinking into your bed until you can't tell where your
body ends and the bed begins
make your mind a complete blank then imagine a pleasant colour and prevent
it from taking any form.
And yes, if all else fails, you can always count sheep!