THERE ARE FOUR TYPES OF INSOMNIA

PSYCHO-REACTIVE INSOMNIA: This is caused by tension. The person's mind is keeping them awake with worry. 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 pain to indigestion.

EXOGENOUS INSOMNIA: This is caused by external disturbances such as noise or a TV that is too loud. This is the easiest type of insomnia or sleep disturbance to beat.

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

Many people who suffer from a sleep disturbance develop a fear of going to sleep because they expect to lie awake. This type of expectation can cause insomnia all by itself.

HERE ARE THE FACTS

1. Nobody ever became ill or died from not having enough sleep. The body and mind will always get at least the minimum amount of rest that it requires, no matter what. If you don't get enough 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 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, research in sleep labs has proven that everyone sleeps during the night. Sometimes you are sure 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 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 people generally awaken feeling more tired than before going to sleep after using sleeping pills.

EFFECTING A CURE

1. See what time you feel the 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 20 minutes. A shower will not have the intended effect.

2. Drink a warm beverage, preferably not tea on account of the caffeine, which will wake you up. Warm milk is the best if you can tolerate it.

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

4. Avoid stimulating thoughts and TV. If you must read, then read something that is uninspiring.

5. Reserve your bed for sleep. Watch TV or read only from a chair or couch.

6. Get into bed at least 20 minutes before your valley of fatigue. Once in bed, if worries begin to pop into your mind, 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 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 generally proves to be very relaxing.

HYPNOSIS FOR INSOMNIA - PSYCHO-REACTIVE AND FUNCTIONAL INSOMNIA

Practice hypnotherapy for insomnia every day.

Anxiety exacerbates and can even cause a sleep disorder. Hypnotherapy can help you to quickly dissipate stress. Post-hypnotic suggestions for coping, and to implant 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."