One of the most common things I get asked about is hypnotherapy for insomnia. Insomnia is increasingly common nowadays, with recent reports stating that as much as one third of the UK population may be affected.
Insomnia is one of the most frustrating, debilitating issues to suffer with, as it can have a knock-on effect on our whole day. Fatigue, irritability and that annoying brain fog can make daily life seem much more difficult than it already is.
Hypnotherapy for insomnia can be a very useful therapy, as it’s a deeply relaxing process that allows us to calm our frazzled mind and teaches us how to let go of those annoying thoughts that pop up just as we’re trying to get to sleep.
However, there are other things that can keep us awake at night, aside from those restless thoughts. Lifestyle habits, certain medications and even artificial light can prevent us from drifting off to sleep easily and naturally.
Here are several lifestyle changes you can make to gain relief from insomnia and help you sleep deeply.
9 ways to beat insomnia
1. Eliminate caffeine
Caffeine is a stimulant that can have a strong effect on people who are sensitive to it. Replace any drinks containing caffeine (eg coffee, tea, cola, irn bru, red bull etc) with substitutes such as plain water or soothing herbal teas like chamomile.
2. Get daily exercise outdoors
Natural light is very important in regulating your sleep patterns as it helps to reset the circadian rhythms of the body. Regular exercise also helps you get a better night’s sleep. A daily walk in bright daylight will be very beneficial.
3. Avoid artificial light, especially during the evenings
TV, cellphones, and computer screens all emit a ‘blue light’ which disrupts sleep. So minimise use of any of this technology, especially in the evenings.
4. Reduce sugar intake
Sugar is an energy food, so eating sweet things and carbs in the evening sends the wrong message to your body. Choose protein-based snacks instead, and avoid going to bed with a full stomach. Let your body get on with the important task of resting and healing, rather than having to digest heavy meals.
5. Clear your mind at bedtime
If you find you have a lot on your mind when you go to bed, try writing your thoughts down in a journal. Once you’ve got them down on paper it’s easier to relax. If the thought of journaling doesn’t appeal, you could try speaking them into a voice recorder instead.
6. Black out
Melatonin ‘the sleep hormone’ is disrupted by artificial light during the night. Keep your bedroom as dark as possible, and wear an eyemask if necessary.
7. Bedtime stories
Who says we’re too old for bedtime stories? Try listening to an audio book in the evening as you wind down ready for sleep. Choose something that isn’t too exciting so you don’t get too drawn into the story. A guided relaxation audio recording can also be very helpful.
8. Insomnia hypnosis MP3
Listen to a guided relaxation at bedtime to help soothe your mind and tell yourself it’s time to sleep. I’ve recorded one that you’re welcome to use; here it is:
And here’s a link to an MP3 you can download, if you prefer: Insomnia hypnosis MP3
9. Hypnotherapy for insomnia
If you feel you need further individual help, get in touch to book a consultation with me, and find out more about how I can help you. One-to-one support can be highly effective as I can tailor the sessions just for you and your unique needs.
Click HERE to get in touch.
Lisa Murphy is a counsellor and hypnotherapist based in Cambuslang, Glasgow. Lisa specialises in stress, anxiety, and weight management.