THERE ARE FOUR TYPES OF INSOMNIA



PSYCHO-REACTIVE INSOMNIA: This is caused by tension. It is generally worry that is keeping the person awake. The worry can become worse, because often the person begins to worry about falling asleep or not getting any sleep. Insomnia sufferers often worry that they may become ill or die from lack of sleep.

ENDOGENOUS INSOMNIA: This is often 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 loud music. This is the easiest type of insomnia to beat.

FUNCTIONAL INSOMNIA: This is caused by a functional problem in the subject's sleep-wakefulness center in the brain.

Many people who suffer from insomnia develop a fear of getting into bed because they expect to lie awake. This negative expectancy can cause a bout of insomnia all by itself.

HERE ARE THE FACTS

1. No one ever became ill from a lack of sleep. The mind and body will always get at least the minimum amount of sleep that it requires, no matter what. If you lose some sleep one night, the next night you will get enough 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 your maximum fatigue, and this is when it is easiest to fall asleep. After that you will experience a renewed feeling of energy and it will become difficult to fall asleep.

3. Even if you think you were not able to sleep a wink all night, research labs have proven that we all sleep during the night. Sometimes you believe 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." The law 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 alcohol wears off, you will awaken abruptly and it will be much harder to fall asleep.

6. Sleeping pills will help: It is the dream phase of sleep in which you get your rest. Sleeping pills suppress the dream phase of sleep (REM sleep). That is why people generally awaken feeling more tired than before going to sleep after using drugs.

EFFECTING A CURE

1. figure out when you feel most fatigued in the evening. From then on, 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 tea because of the caffeine, which will wake you up. It's best to drink warm milk if your stomach can tolerate it.

3. Stop thoughts of problems that you have. Don't think about what you need to do tomorrow. If you are concerned that you will forget what you have to do tomorrow, write it down.

4. Refrain from stimulating thoughts and shows on television. If you must read, then read something that is uninspiring.

5. Reserve your bed for sleep. Watch television 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 the 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 very hypnotic.

HYPNOSIS FOR INSOMNIA - PSYCHO-REACTIVE AND FUNCTIONAL INSOMNIA

Practice hypnosis for sleep disturbances daily.

Anxiety exacerbates and can even cause a sleeping problem. Self-hypnosis CD's can help you to quickly overcome stress. Post-hypnotic suggestions for coping, and to encourage the prospect of sleep can help. Your sub vocalized motto should be: "I fall asleep promptly, and sleep soundly and restfully all through the night."