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Home | Self Improvement | Stress Management THERE ARE FOUR TYPES OF INSOMNIA PSYCHO-REACTIVE INSOMNIA: This is caused by tension. Worry is the most common reason that the person seems to be stuck in the "awake" mode. In addition, they may begin to worry about getting to sleep because they have to awaken in the morning. Insomnia sufferers often 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 partner's snoring. This is the easiest type of insomnia or sleep disturbance to eliminate. FUNCTIONAL INSOMNIA: This is caused by a physical problem in the subject's sleep-wakefulness center in the brain. Many people who suffer from insomnia develop an irrational fear of getting into bed because they expect to lie awake. This expectancy will cause insomnia all by itself. HERE ARE THE FACTS 1. No person ever became ill or died from not sleeping enough. The body and mind will get at least the minimum amount of sleep that it requires, no matter what. If you sleep less one night the next night you will get 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 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 to fall asleep. 3. If you are worried that you haven't slept for a second, stop worrying because research in sleep labs has proven that everyone sleeps during the night. Sometimes you feel 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, because alcohol is a depressant. However, as soon as the alcohol wears off, you will awaken abruptly and it will be harder than ever 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 you generally awaken more tired than before going to sleep after using drugs. EFFECTING A CURE 1. Figure out when you feel the most exhausted 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 20 minutes. A shower won't have the intended effect. 2. Have a warm drink, preferably not coffee or tea on account of the caffeine, which will wake you up. The best warm drink is milk if your stomach can tolerate it. 3. Stop thinking about any problems that you have. Do not think about what you need to do tomorrow. If you are worried that you will forget 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 tiresome. 5. Reserve your bed for sleep. Watch TV or read only while sitting in a chair or while on your couch. 6. Get into bed at least 20 minutes before your valley of fatigue. Once in bed, if worries begin to pop into your thoughts, repeat this mantra several times to yourself, "I'll think about it tomorrow." This will help to eliminate the excessive thinking. Do not try to make your mind blank and don't try to fall asleep. Just allow yourself to get some rest. 7. For Endogenous Insomnia, you should get rid of the discomfort to the best of your ability. 8. For Exogenous Insomnia, make your bedroom as quiet as you possibly can. If you have a partner who watches television, you can move to another room. Running a fan can induce sleep, as it will tend to muffle outside noises. The monotonous drone of the fan generally proves to be quite relaxing. HYPNOSIS FOR INSOMNIA - PSYCHO-REACTIVE AND FUNCTIONAL INSOMNIA Practice hypnotherapy for a sleep disturbance every day. Tension exacerbates and can even cause a sleeping problem. Hypnotherapy CD's can help you to promptly overcome stress. Post-hypnotic suggestions for coping, and to inspire the prospect of sleep can assist. Your sub vocalized mantra should be: "I fall asleep promptly, and sleep soundly and restfully all through the night." Article Source: http://www.articlewheel.com
Alan B. Densky, CH. is certified by the National Guild Of Hypnotists, and he is an NLP Practitioner. He offers hypnotherapy CDs for sleep disturbances. He hosts a FREE hypnosis article library on his Neuro-VISION Video Hypnosis website.
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