Have you noticed how cases of people with sleep difficulties have increased? According to Drauzio Varella and based on data from the Brazilian Sleep Association (ABS), insomnia affects 73 million people in Brazil.
As harmless as it may seem, difficulty sleeping “is not a mere inconvenience; it is a disorder associated with increased risk of death, cardiovascular disease, depression, obesity, dyslipidemia, hypertension, fatigue, and anxiety“, according to Varella.
One possible solution for this disorder is hypnosis for sleep.
We have already talked in another post about self-hypnosis (if you haven’t read it, it’s worth checking out). It is possible and can be directed towards different goals, including sleeping.
But does it really work?
Below, we list two possibilities for you to learn how to use hypnosis to sleep and have a great night’s sleep. Follow along and find out!
Method #01: Betty Erickson
Betty Erickson is the daughter of Dr. Milton H. Erickson, considered the father of Ericksonian Hypnosis. From a young age, she learned the technique from her father and became one of the main people responsible for spreading this method today. Let’s learn more about the method that bears her name?
Step 01: prepare the environment
Do what you usually do before sleeping, according to your rituals.
Turn off electronic devices and make the environment as cozy as possible – according to your preferences, of course.
Leave the light on, and if that bothers you, prefer a dim light with a lamp or similar object.
Step 02: make a self-declaration of your goal
In this case, you want to sleep/treat insomnia. Therefore, when starting the process, reinforce the goal to yourself – out loud or silently, as you prefer.
You can repeat the phrase: “I will work on hypnosis to achieve a deep and refreshing sleep, waking only with the sunrise”.
Next, look at three things nearby, one by one. Stare at each for at least 5 seconds and describe that moment to yourself.
For example: “I am looking at the lamp” or “I am looking at the texture of the wall”. Take your time and respect your pace.
Once done, it’s time to direct your attention to what you hear: pay attention to three sounds.
Next, focus on your body: what are your three bodily sensations? It could be the fabric your foot touches or the sensation your pajamas give you.
Step 03: make a self-declaration of your goal
Did you notice that, in this sleep hypnosis process, you focused your attention on three types of sensations?
- Visual;
- Auditory and
- Kinesthetic.
Now, continue the process, but reduce the number of items: go from three to two, then from two to one. Go at your own pace, don’t rush, the important thing is to focus and be open to the process.
Once done, build an image in your mind that brings you peace. It could be a grassy field full of flowers, a beach, the waves of the sea, etc.
From this scenario, focus on a sound: birds flying, waves crashing.
Now, it’s time to imagine the physical sensation. If you imagined the waves of the sea, for example, feel their breeze touching your body.
Did you notice that, again, you focused on the visual, audible, and kinesthetic manifestation? The process is exactly that. Repeat it slowly, calmly, and pay attention to your breathing and your sense of relaxation.
Gradually and slowly, if you allow yourself and are truly open to the process, sleep will come.
Method #02: define a fixed point above you
In this sleep hypnosis technique, we will mix gaze fixation and the consequent fatigue of your eyeball.
Focus on something above you – at a height of 80 cm, if possible – on the wall or wherever you prefer (a stain or a piece of tape, for example). The important thing is that you are looking up and at something specific.
Stay focused on this point. The environment should be as you normally feel comfortable (if you like ambient music, you can play it).
With your gaze fixed on the point you marked, your eyes will start to tire. From there, focus your attention along your body: turn it to your feet, for example, and think about why they are tired. Tell them they need to relax.
Work in your mind this feeling of tiredness while breathing deeply, in a relaxation movement.
Repeat the process as many times as necessary, focusing on what works best for you.
You can think about your arms, for example, that need to relax; or even your head, which is heavy after so many tasks throughout the day.
Gradually, the tiredness of the eyes increases and, thus, they will naturally close.
In this sleep hypnosis method, the key points are the state of concentration combined with breathing and relaxation.
Use hypnosis to sleep
So, is it time to test the methods on yourself, understand how they work and contribute to your relaxation? Maybe this is the solution to end your insomnia!
But, of course, don’t forget to consult specific doctors to understand the cause of your disorder, agreed?
If you think sleep hypnosis can be useful for you, also count on the help of hypnotherapy professionals. Look for the nearest one for online or in-person care at app.www.hipnose.com.br.
Originally posted 2020-10-01 12:00:11.
