Are restless nights and elusive sleep robbing you of a healthy fulfilled life?

You’re not alone in this struggle. Nearly 1 in 5 individuals in the UK faces the challenge of inadequate sleep, impacting mental health and overall well-being.

To guide you towards better quality sleep, let’s look deeper into the intricacies of various sleep disorders, the significance of a good night’s rest, and how the combination of hypnotherapy and cognitive-behavioural therapy (CBT) can help you discover more restful nights.

Understanding Sleep Disorders: A Closer Look

Insomnia, a common sleep disorder, affects up to one in three individuals, presenting real challenges in both initiating and maintaining a restful night’s sleep. A common scenario for insomniacs is a night where you cannot drop off to sleep, your mind races with thoughts about your day, week, year….and the elusive embrace of sleep remains just out of reach. Then if you do get off the sleep you’ll often wake during the night unable to relax again and get that much needed shut eye. This relentless cycle not only diminishes the quantity but also the quality of sleep, impacting daily functioning and overall well-being.

Chronic sleep difficulties compound this issue, casting a broader net over 10-15 out of every 100 individuals. It’s not merely an inconvenience; it’s a challenge that affects a substantial portion of the population. The relentless pursuit of a good night’s sleep becomes an ongoing battle, with repercussions that extend far beyond the nocturnal hours.

Sleep deprivation, often downplayed, is a silent disruptor that wreaks havoc on both mental and physical health. It’s not just about feeling a bit groggy in the morning; it’s about a cascade of effects that impact cognitive function, emotional well-being, and overall stamina to live your life. 

So why do so many people experience sleep issues? Sometimes the answer is obvious; parents with babies and young children regularly suffer from insufficient sleep, knowing this won’t last forever doesn’t make the situation any better in the moment though! Other factors that influence sleep include health problems such as cancer, heart disease and restless leg syndrome. If the health issues themselves don’t keep you awake then worrying about them can stop you sleeping. Concerns over relationships, work, money and housing are also common concerns causing you to lie awake at night.

Recognising that these sleep-related issues are issues that you NEED to take seriously is the first step towards addressing them effectively. If sleep problems are affecting your ability to carry out your daily activities then it’s worth saying you should seek professional medical assistance.  

Steps Towards Tranquil Nights: Creating a consistent routine

Embarking on a journey towards restful nights involves a series of intentional actions, allowing you to reclaim the rest your body craves. I’ve broken these steps down into actionable insights, providing you with a roadmap to better sleep:

Establish a Consistent Sleep Schedule:

• Why: Imagine your body as an orchestra, each component playing its part in harmony. A consistent sleep schedule acts as the conductor, orchestrating a symphony of biological rhythms. Going to bed and waking up at the same time each day reinforces your body’s internal clock, promoting a sense of routine and enhancing sleep quality.

Immerse Yourself in Natural Light:

• Why: Natural light is nature’s reset button for your internal clock. Exposure to daylight, particularly in the morning, signals to your body that it’s time to wake up and start the day. This not only enhances alertness but also contributes to a more robust sleep-wake cycle, reinforcing your body’s natural circadian rhythm. Try to get outside first thing every morning, even for a few minutes. If you can’t walk outside try having your morning drink next to an open window.  

Incorporate Physical Activities:

• Why: Envision physical activity as a conduit for dissipating accumulated stress and energy. Engaging in activities like your favourite sport, yoga, or a quick YouTube workout serves as a release valve, reducing tension and preparing your body for a more relaxed state conducive to sleep. For some people I know this is easier said than done. But there are options; there’s so many quick exercise videos online nowadays, a quick walk before or after dinner, doing household tasks, gardening, or dancing to your favourite song are all great ways to get some movement into your day. 

Avoid Potential Disruptors:

• Why: Visualise your sleep environment as a sanctuary. While the temptation of alcohol and the glow of screen devices may seem tempting, they can disrupt sleep. The light from screens, and the fact that our brains are constantly processing what we see, keeps you alert and less likely to be drowsy at bedtime. As for alcohol, that glass of wine after a tough day is very appealing to many but …alcohol acts as a sedative, it can markedly affect both the quality and duration of your sleep. Consuming a considerable amount of alcohol in the evening tends to make your sleep more delicate and superficial, often resulting in frequent awakenings during the latter part of the night and leaving you feeling unrefreshed during the day. 

If you’re a smoker you need to know that nicotine, being a stimulant, can hinder your ability to fall asleep. Its stimulating effects can keep you awake and disrupt your sleep patterns. It’s advisable to avoid nicotine, especially close to bedtime, to promote a more restful night’s sleep.

Being mindful of these disruptors allows you to curate a calming space, promoting an uninterrupted and restorative night’s sleep.

Craft a Wind-Down Routine:

• Why: Envisage a wind-down routine as a gentle descent into slumber. Engaging in calming activities, such as reading a book, practising relaxation exercises such as a body scan, engaging in self-hypnosis and sipping a soothing herbal tea such as lavender or valerian, signals to your body that it’s time to unwind. Some people prefer to drift off to sleep to the sound of a calming playlist or white noise. This deliberate transition prepares your mind and body for sleep.

Maintain a Comfortable Sleep Environment:

• Why: Picture your sleep environment as a comforting cocoon. Choose an ambient temperature that works for you, not too hot or too cold. If you can use bedding made from natural fibres. Also consider hiding clocks in your bedroom. Excessive time-checking can contribute to anxiety and disrupt your sleep. Instead, rely on an alarm placed away from your bed to wake you, allowing you to create a more peaceful sleep space. All these tips create an inviting sleep space and sets the stage for a peaceful night.  

Don’t over overthink it: Get up after 15-20 minutes of sleep

• Why: Lying in bed worrying about why you’re lying awake is counter productive. Your mind will start to revert back to negative memories and thoughts around sleep and you’ll begin to focus on how awful you’ll feel in the morning. All of this activity in your brain will counteract your body’s natural sleep processes and keep you more awake. Instead, if you’ve already tried self-hypnosis or another relaxation technique then get up and move to a different room. Engage in something low key, nothing stimulating, read a few pages of a book, sit and meditate, or listen to some chilled out music then return to bed once you feel sleepy again. Remember if the morning comes and you haven’t managed as many hours as you craved you’ve still done everything you could to improve your sleep and with consistent practice it will get better.

By encouraging relaxation and creating an opportunity to reorient thoughts and emotions, hypnosis may be a useful tool in enhancing sleep.

Hypnosis and sleep…

So, how can hypnosis fit into your sleep routine? 

By encouraging relaxation and creating an opportunity to reorient thoughts and emotions, hypnosis may be a useful tool in enhancing sleep.

Hypnotherapy may reduce symptoms of anxiety and depression, both of which are strongly correlated with sleeping problems. It has been employed to treat pain as well, which can also cause disturbed sleep. Hypnosis is an accessible and cost-effective technique. It allows you to tune into your body and can become part of your holistic approach to a more peaceful balanced lifestyle. 

A thorough investigation published in the Journal of Clinical Sleep Medicine, which analysed findings from 24 distinct research papers, revealed that over half (58.3%) of the studies indicated positive outcomes for sleep improvement through hypnosis. The study also underscored a minimal occurrence of adverse events associated with the use of hypnosis as a tool in addressing sleep disorders.

It is accurate to state that while hypnosis shows promise as a treatment, additional clinical studies are necessary to confirm its sleep-related benefits.

Self-Hypnosis for Tranquil Sleep

Self-hypnosis can help you get to sleep and stay asleep. You can teach yourself self-hypnosis through reading books on the topic or watching a video tutorial. However in my opinion one of the best ways to discover how beneficial self-hypnosis can be is by asking a trained hypnotherapist to explain and demonstrate the skill to you. 

Practising a self-hypnosis technique regularly will help you drift off to sleep more easily and, if you wake in the night, you can simply repeat it as often as you need.

A progressive muscle relaxation self-hypnosis technique

This self-hypnosis practice can be done in bed, ideally just before you’d like to fall asleep, or wherever works best for you. 

One thing to know:

Having the right attitude to self-hypnosis will enhance your experience, give you the ability to focus fully and use your imagination, and engage with the suggestions you’ll give yourself. 

You need to adopt an attitude that is positive about the outcome you want to achieve, you must be motivated that you’ll be successful and be confident in your ability to focus and use your imagination! Be interested in the process, and practice!

• Relax using a hypnotic induction: 

Keeping your head still, roll your eyes up as though you’re looking at a spot on your own forehead, focus on this area and allow your eyelids to grow heavy and close. Tell yourself your eyelids are growing heavy and tired now. The eye closure should be on a prolonged exhale.

Instantly feel your body soften and relax.

Tell yourself that each breath out is a letting go of everything you don’t need right now.

• Now begin to deepen your experience. 

Focus fully on your breath, noticing how your breath feels as you inhale, is it cool, warm ? And notice how on each exhale your body becomes more relaxed, you feel lighter, maybe as though you are floating, softer, sleepier ….

Next, initiate a progressive muscle relaxation by scanning your body slowly and methodically visualising tension dissolving or evaporating away from each part of your body, or by slowly tensing and relaxing each muscle group. 

Start by focusing your attention on your head, your shoulders and neck, move down to your back, arms,hands, stomach and chest, then legs and feet. You should begin feeling a deep and pleasant sense of relaxation. 

You can repeat this starting from your feet and working back up to your head if you still feel wide awake. 

• Introducing a suggestion: 

Generate straightforward yet clear statements outlining changes you can make for improved sleep. During a focused hypnosis session, you can concentrate more deeply on these suggestions. This may involve behavioural adjustments, such as ‘I will power down electronic devices an hour before bedtime.’ Alternatively, consider adopting a different approach to challenging scenarios, for instance, ‘I will remain calm if I awaken before my alarm and will return to sleep.’ Keep the instructions uncomplicated. Another option is to regularly affirm positive sleep outcomes, like ‘I will experience uninterrupted sleep throughout the night’ or ‘Tonight, I will easily and quickly fall asleep.’ These statements, known as post-hypnotic suggestions, take effect after the self-hypnosis session, contributing to an enhanced sleep experience.

You can then let yourself drift off to sleep peacefully in the knowledge that your mind has taken on board the positive suggestions you gave it. 

• Another approach is to focus on visualising deep relaxation.

Visualise deep sleep as a gradual descent into a comfortable, cushioned lounge chair. With each imaginary recline, you imagine sinking deeper into a state of total relaxation. Picture the chair moulding perfectly to your body, creating a sense of security and calmness. As you sink further into the softness, the world around you fades away, and your mind unwinds, guiding you into a restful and peaceful sleep.

​​You might also explore an age-regression technique. Once you are deeply relaxed you can concentrate your mind on positive memories from an earlier time when you experienced restorative sleep effortlessly.

You can improve your sleep…….

Whether you try all or just some of these suggestions, embracing a holistic approach to sleep, incorporating lifestyle adjustments, and exploring techniques like hypnosis, can pave the way to peaceful nights. By incorporating these strategies into your routine, you take a significant step toward unlocking the rejuvenating power of a good night’s sleep.

Hypnosis effects on sleep outcomes

All about sleep