Self Help for Insomnia from North Shore Hypnosis, Long Island, New York

Self-Help for Deep Sleep
from North Shore Hypnosis

Sleeplessness...
For one reason or another, most of us probably don't get enough sleep. Difficulty falling asleep or awakening during the night (with difficulty returning to sleep), is generated by many causal factors. Because sleep is essential to a healthy life, it's important to do everything within reason to reduce a sleep problem's severity. If difficulty sleeping persists despite your self-help efforts, see your doctor. In addition to listening to your hypnosis recording and practicing self hypnosis, try the following self-help tips:

Exercise, but avoid heavy-duty exertion just before bedtime. (Exception: of sexual activity which can help you sleep.)
Three no-no's: caffeine, alcohol, and tobacco. They all upset sleep, even if they seem to be relaxing.
Avoid the temptation to "rest your eyes" in the afternoon. Naps can make it hard to fall asleep later.
Schedule just enough time for sleep to feel alert and rested the next day; no more, no less, retire and rise at the same time daily. If you take daily naps, do so at the same time every day, or not at all.
If you're caffeine sensitive, don't consume it after 4 p.m. No alcohol after 7 p.m.
Consult your doctor before taking sleeping pills, and don't take them for longer than a month.
Don't eat heavy before bedtime, but don't go to bed feeling hungry, either. Light snacks (low protein, high carbohydrate) are a sensible compromise. Bedtime snacks, such as juice and light cookies, can shorten the time one needs to fall asleep.
Make your bed and bedroom a place reserved for sleep and sex only. No TV, reading, working, or anything else where you sleep. Create a relaxing bedtime ritual before turning in. Listen to music, take a warm (not hot) bath, practice relaxation techniques, (listen to this tape) whatever you find relaxing.
Determine the room temperature that best helps you sleep, and maintain it all night.
Sleeping longer on the mornings of " days-off" can upset the body's sleep rhythms all week long. For extra sleep, go to bed earlier, (suggests Peter Hauri, director of the insomnia program at the Mayo Clinic in Rochester, Minnesota).
Make bedtime the final stage of your regular evening ritual. Whether walking your dog, watching the news, reading, meditating, self-hypnosis, deep breathing techniques, writing in your journal, etc. The particular activity is less important than maintaining the ritual night after night.
The need for sleep doesn't decrease with age; the ability to sleep for long periods may. If that's the case, an afternoon nap may actually help.
Practicing regular stress-reduction techniques such as meditation, self hypnosis or progressive neuromuscular relaxation techniques (as found at the beginning of your tape) will alleviate tension and helps to redirect disturbing self-talk, relaxes stressed muscles, and facilitates restorative sleep.
Relax yourself toward sleep by escaping to a perfect place of mind involving all of your senses: Imagine strolling in a lush garden; inhale the fragrance of vibrant flowers, and feel the soothing gentle rays of warm sunlight upon your skin. BANISH STRESSFUL ISSUES FROM YOUR FIELD OF THOUGHT!!
Insomnia can result from a specific event, such as the death of someone close, or a change in a job situation, or it may signal health problems. Whatever the cause, if insomnia persists longer than three weeks or recurs frequently, see your doctor.
Be sure to see a doctor if you exhibit symptoms of sleep apnea, a disorder characterized by loud snoring interrupted by a stop in breathing, followed by a gasp as breathing resumes.
Rather than fretting over sleep you've lost, remind yourself of the sleep that will come. Replace the issue of sleep with relaxation, positive affirmations, or pleasing distractions.

Research has shown that restricting your sleep time to specific hours; sticking to those hours, and not allowing yourself to sleep except during those hours brings about restful sleep.

CAROL DENICKER, MEMBER
BOARD CERTIFIED HYPNOTIST
NGH INSTRUCTOR, ADJUNCT FACULTY MEMBER
CERTIFIED HYPNOBIRTHING® EDUCATOR
PRESIDENT, LI-NGH

(BACK TO HOME PAGE)

7 Rochelle Lane, Northport, NY 11768 - By appointment only
888-828-4934 631-757-7647

CLICK HERE TO PROCESS PAYMENT FOR TRAINING, CDs & SERVICES