If you are feeling stressed or depressed, you may also be suffering from insomnia. Whether you have a hard time falling asleep, or you fall asleep promptly and then awaken later and are unable to fall back to sleep, you have a sleep disturbance. This article explores that fastest and easiest ways to become a good sleeper.
If you are feeling stressed or depressed, you may also be suffering from insomnia. Whether you have a hard time falling asleep, or you fall asleep promptly and then awaken later and are unable to fall back to sleep, you have a sleep disturbance.
THERE ARE FOUR TYPES OF INSOMNIA
PSYCHO-REACTIVE INSOMNIA: Psycho-reactive Insomnia is generally caused by tension. Worry is the most common reason that the person seems to be stuck in the "awake" mode. The worry can become compounded when the Insomnia suffer begins to worry about falling asleep. The person may worry that they may become ill or die from lack of sleep.
ENDOGENOUS INSOMNIA: This is usually caused by a discomfort within the body ranging from pain to indigestion.
EXOGENOUS INSOMNIA: This is caused by external disturbances such as noise or loud neighbors. This is the easiest type of insomnia to beat.
FUNCTIONAL INSOMNIA: This is caused by a functional problem in the subject's sleep-wakefulness center in the brain.
Many people who suffer from a sleep disturbance develop an irrational fear of going to sleep because they expect to lie awake. This negative type of expectation can cause insomnia all by itself.
HERE ARE THE FACTS
1. No one has ever died from or become ill from a lack of sleep. The mind and body will always get at least the minimum amount of rest that it needs, no matter what. If you lose some sleep one night, the next night you will get additional sleep to make up the loss.
2. Our internal clock brings about a valley of fatigue in cycles. Every four to six hours you will experience the maximum amount of fatigue, and this is when it will be easiest to fall asleep. After that you will experience a renewed level of energy and it will become difficult for you to fall asleep.
3. If you are worried that you have not slept for a second, stop worrying because it has been proven that everyone sleeps during the night. Sometimes you think that you've been lying awake thinking, but actually you have been sleeping lightly and dreaming.
4. Trying to fall asleep: There is a law of nature called "The Law of Reversed Effect." It says that if you "try" to do something, you will get the opposite. And the harder you "try," the more you will get the opposite. So, trying to fall asleep will insure that you will remain awake. Do not "try" to fall asleep, and do not try to will yourself to sleep. Merely allow yourself to fall asleep.
5. Alcohol will put you to sleep: This may be true, as alcohol is a depressant. However, as soon as the booze wears off, you will awaken abruptly and it will be very hard to fall back to sleep.
6. Sleeping pills can help: During sleep it is the dream phase in which you get your rest. Sleeping pills suppress the dream phase of sleep (REM sleep). That is why you generally awaken feeling more tired than before going to sleep after using pills.
EFFECTING A CURE
1. See when you feel most fatigued in the evening. From that point forward, every evening at least an hour before that time, take a bath that is slightly warmer than body temperature for twenty minutes. A shower will not have the intended effect.
2. Drink a warm beverage, preferably not coffee or tea because of the caffeine, which will wake you up. It's best to drink warm milk if your stomach can tolerate it.
3. Discontinue thoughts of problems that you have. Do not think about what you need to do tomorrow. If you are worried that you will forget what you have to do tomorrow, write it down.
4. Stay away from stimulating thoughts and TV shows. If you must read, then read something that is tiresome.
5. Reserve your bed for sleep. Watch TV or read only while sitting in a chair or while on your couch.
6. Get into bed at least twenty minutes before your valley of fatigue. Once in bed, if worries start to pop into your head, repeat this mantra several times to yourself, "I'll think about it tomorrow." This will help to eliminate the excessive thinking. Do not try to make your mind blank and don't try to fall asleep. Just allow yourself to rest.
7. For Endogenous Insomnia, you should eliminate the discomfort to the best of your ability.
8. For Exogenous Insomnia, make your room as quiet as possible. If you have a partner who watches television, you can move to another room. Running a fan motor can bring on sleep, as it will tend to muffle outside noises. The monotonous drone of the fan usually proves to be very hypnotic.
HYPNOSIS FOR INSOMNIA - PSYCHO-REACTIVE AND FUNCTIONAL INSOMNIA
Practice self-hypnosis for sleep disturbances on a daily basis. Anxiety exacerbates and can even cause insomnia. Self-hypnosis CD's can help you to quickly dissipate stress. Post-hypnotic suggestions for coping, and to encourage the expectation of sleep can assist. Your sub vocalized mantra should be: "I fall asleep promptly, and sleep soundly and restfully all through the night."
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Author's Bio
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Alan B. Densky, CH. is certified by the NGH, and he is an NLP Practitioner. He offers hypnosis for insomnia CDs. He hosts a FREE hypnosis article library on his Neuro-VISION Video Self-Hypnosis website.
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