Hypnotherapy for Insomnia
Discover how Hypnotherapy for insomnia may help to allow both the body and mind to relax and let go of the anxiety that not falling asleep can create.
Most of us have at some time experienced difficulty getting to sleep or sleeping well enough to feel fully refreshed the following morning. But when this problem persists, action is required.
Everyone is different in terms of the amount of sleep they need, which may vary according to age, lifestyle, diet and environment. Newborn babies can sleep for 16 hours a day, while school children need about 10 hours’ sleep. Most adults need seven to nine hours, although this often reduces with age. About a third of all Australians suffer insomnia at some time, and this is often greater among women.
The effects of insomnia
These can vary greatly, both in the severity of symptoms and in the length of time the problem persists, which can range from one to four weeks or much longer. Effects can include:
- not being able to get to sleep at all
- lying awake for a long time before sleep
- waking in the night
- waking up too early and not being able to get back to sleep
- waking from sleep because of pain or noise
- not being able to function properly the following day
- having difficulty concentrating during the day
- feeling tired rather than refreshed after sleep
- being irritable
- health problems, such as high blood pressure and diabetes
- increase in weight.
In extreme cases, insomnia can have a dramatic effect on your life and your ability to function properly. You may not be able to work properly; you might even not be allowed to drive. If you experience problems owing to insomnia, you should consult your doctor.
Self-treatment
Your doctor will discuss all the issues with you, and ask about your particular problems and your health, diet and lifestyle. You may be asked to keep a sleep diary, to help understand the pattern of your insomnia. There are a number of suggestions that may be made to introduce a good sleep regime. These include:
- taking regular exercise
- having fixed times to go to bed and to get up
- avoiding trying to sleep after a bad night
- relaxing before going to bed
- keeping a comfortable sleeping environment (neither too hot or cold)
- avoiding naps during the day
- avoiding caffeine, nicotine and alcohol with six hours of bedtime
- avoiding exercise within four hours of bedtime
- avoiding eating heavy meals late at night
- avoiding checking the time in the night
- avoid using the bedroom for work or play
- developing a bedtime routine, perhaps a bath and a warm, milky drink to cause drowsiness and create a proper sleeping habit
- developing good relaxation techniques
- making simple lifestyle changes.
Professional treatment
If insomnia persists, your doctor may prescribe a short course of sleeping tablets (not recommended for long-term use), or other medication. Some people like to take herbal remedies, but you should always ask your doctor first. Cognitive and behavioural treatments may also be recommended.