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Insomnia is one of the more common symptoms of stress and depression. 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 insomnia. THERE ARE FOUR TYPES OF INSOMNIA PSYCHO-REACTIVE INSOMNIA: Psycho-reactive Insomnia is generally caused by tension. It is generally worry that is keeping the person awake. In addition, they may begin to worry about getting to sleep because they have to awaken in the morning. Often, people 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 indigestion to pain. EXOGENOUS INSOMNIA: This is caused by disturbances outside of the body such as noise or a loud television. This is the easiest type of insomnia or sleep disturbance to cure. FUNCTIONAL INSOMNIA: This is caused by a functional problem in the subject's sleep-wakefulness center in the brain. Many sleep disturbance sufferers develop an irrational fear of getting into bed because they expect to lie awake. This expectancy will cause a bout of insomnia all by itself. HERE ARE THE FACTS 1. No person ever became ill from not having enough sleep. The mind and body will get at least the minimum amount of sleep that it needs, no matter what. If you lose some sleep one night, the next night you will get some 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's easiest to fall asleep. After that you will experience a renewed feeling of energy and it will become difficult for you to fall asleep. 3. Many people are sure that they were not able to sleep a wink, but it has been proven that we all sleep 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 drink wears off, you will awaken abruptly and it will become 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. Narcotics suppress the dream phase of sleep (REM sleep). That is why one generally awakens feeling more tired than before going to sleep after using sleeping pills. EFFECTING A CURE 1. figure out 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 won't have the intended effect. 2. Have a warm beverage, preferably not coffee or tea on account of the caffeine, which will wake you up. It's best to drink warm milk if you can tolerate it. 3. Stop thinking about any problems that you have. Don't think about what you need to do tomorrow. If you are concerned about forgetting what you have to do tomorrow, write it down. 4. Avoid stimulating thoughts and television shows. If you must read, then read something that is monotous. 5. Reserve your bed for sleep. Watch TV or read only from a chair or couch. 6. Get into bed at least twenty minutes before your valley of fatigue. Once you are in bed, if worries begin to pop into your thoughts, repeat several times to yourself, "I'll think about it tomorrow." This will help to eliminate 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 you possibly can. If your partner watches television, you can move to another room. Running a fan motor can also help induce sleep, as it will tend to cover up outside noises. The monotonous drone of the fan can prove to be quite hypnotic. HYPNOSIS FOR INSOMNIA - PSYCHO-REACTIVE AND FUNCTIONAL INSOMNIA Practice hypnosis for sleep disturbances on a daily basis. Stress exacerbates and can even cause a sleep disorder. Hypnotherapy CD's can help you to swiftly dissipate stress. Post-hypnotic suggestions for coping, and to implant the anticpation of sleep can help. Your sub vocalized motto should be: "I fall asleep promptly, and sleep soundly and restfully all through the night."
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Alan B. Densky, CH. is certified by the National Guild Of Hypnotists, and he is an NLP Practitioner. He offers hypnotherapy CDs for insomnia. He hosts a FREE hypnosis article library on his Neuro-VISION Video Self-Hypnosis website.
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