THERE ARE FOUR TYPES OF INSOMNIA



PSYCHO-REACTIVE INSOMNIA: This is caused by tension. The person's mind is keeping them awake with worry. The worry can become compounded when the Insomnia suffer begins to worry about falling asleep. Some people 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 a loud television. This is the easiest type of sleep disturbance to overcome.

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 negative type of expectation can cause a bout of insomnia all by itself.

HERE ARE THE FACTS

1. No person ever became ill from a lack of sleep. The body and mind will get at least the minimum amount of rest that it needs, 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's easiest for you to fall asleep. After that you will experience a renewed feeling of energy and it will become difficult for you to fall asleep.

3. Even if you are positive that you have not slept at all, 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 be harder than ever to fall asleep.

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 more tired than before going to sleep after using drugs.

EFFECTING A CURE

1. figure out what time you feel most exhausted in the evening. From that point 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. Drink a warm beverage, preferably not tea because of the caffeine, which will wake you up. The best warm drink is milk if you can tolerate it.

3. Stop dwelling on problems and think about something relaxing. Do not 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 TV. If you must read, then read something that is uninteresting.

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 in bed, if worries begin to pop into your head, 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 can. If your partner listens to loud music, 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 relaxing.

HYPNOSIS FOR INSOMNIA - PSYCHO-REACTIVE AND FUNCTIONAL INSOMNIA

Practice hypnotherapy for insomnia on a daily basis.

Anxiety exacerbates and can even cause a sleep disorder. Hypnotherapy can help you to promptly dissipate stress. Post-hypnotic suggestions for coping, and to instill the expectation of sleep can help. Your sub vocalized mantra should be: "I fall asleep promptly, and sleep soundly and restfully all through the night."