Hypnosis for Complete Sleep
(5 sessions every other week, over a 10-week period; $1,000)
The program consists of five, one-hour sessions and two recordings during which I work with you to achieve more restful, restorative sleep. Emphasis is placed on achieving the somnambulistic state through very deep and thorough relaxation combined with compounded suggestions causing sleep expectancy. Recordings include very specific suggestions that address the client’s unique situation.
I recommend this structure as it creates a very firm plan and project for better sleeping. We can, of course, map out a different course depending on your particular needs. Please contact me to discuss your particular sleep habit: firstname.lastname@example.org and/or 212.365.4775. Or schedule your Complete Sleep program now.
Feel free to go to my products page and order the download of Complete Sleep.
Tips for Better Sleeping
Before you decide that you are not a good sleeper, try these tips to rule out anything simple that might be causing you to sleep poorly.
1. Don’t go to bed unless you are sleepy. If you are not sleepy at bedtime, then do something else. Read a book, listen to soft music or browse through a magazine. Find something relaxing, but not stimulating, to take your mind off of worries about sleep.
2. Begin rituals that help you relax each night before bed. This can include such things as a warm bath, light snack or a few minutes of reading. Begin reducing exposure to light (including computers and TV) a few hours before bedtime.
3. Make a short list of the things on your agenda for the next day in the order that you will accomplish them. If you need to go into detail on some points on the list, that’s fine, but try to make it short; a simple outline of the day so you know the day is planned and you can imagine how it will unfold very easily due to your good planning.
4. If you find you are especially worried about something, do the writing exercise accompanying this tip sheet. Avoid using a computer to write later at night as the light from the computer has been shown to give messages to the brain that it’s time to wake up.
5. Get a full night’s sleep on a regular basis. Get enough sleep so that you feel well-rested nearly every day. If possible, keep a regular schedule around sleeping: go to bed and wake at the same times each day even on the weekends. Sleep loves structure, rhythm, routine and habit.
6. In order to reset a sleep routine, change the time you wake rather than changing the time you go to sleep. This will have a greater effect on starting your circadian “clock”. Try waking ½ earlier than usual and turn on lights or go out in the sun if it’s light out: expose yourself to as much light as possible in the morning.
7. Avoid taking naps if you can. If you must take a nap, try to keep it short (less than one hour). Never take a nap after 3:00 pm.
8. Stretch: 10 minutes of mild stretching will help concentrate your mind and release some bodily stress. Lie flat on a rug or mat and stretch arms over your head; stretch your fingertips in one direction and your heels in the other imagining that your body is stretching in both directions wrapping around the earth. Do other stretches of your own choosing, but make sure this is not a work-out, just a light releasing of tension.
9. Take a warm (not hot) bath. If you don’t have a bath, take a warm shower. Put lovely smelling bath salts and oils in the water (yes, even if you are a man). If you feel you don’t have the time, remember that you can take a 10 min. bath. Baths can be short. Light a candle or two. While you are in the bath, watch your breath inhaling and exhaling. Imagine that very restful, calming peaceful clear air is going in through your lungs and infusing your whole body with calm. With the exhale, imagine all the tension, worries, and agitation leaving your body. Do this 20 times, counting each inhale and exhale round as 1, 2, 3 and so on.
10. Hunger may disturb sleep. A light snack at bedtime may help sleep.
Thinking about and worrying over things that have happened in the past or things that may happen in the future can cause confusion and anxiety at any time during the day. When we settle down to sleep and distractions are minimized, however, worries can loom larger than ever.
We often feel we need to think things through (worry about them) in order to find a solution or reach a conclusion. This thinking can sometimes create a loop that repeats itself at sleep time when we are more aware of what we’re thinking.
This writing exercise is designed to help you organize and store these heavy thoughts so that you can relax your mind for sleep and sleep deeply and restoratively for as long as you’d like. The exercise also functions to help you get clear about your worry or problem and temporarily store it on computer or paper to revisit the next day when your mind is rested and can create solutions much more easily.
Use these questions as a guideline and feel free to modify them in any way or create your own:
- What is the main thing I am worried about right now?
- What will happen if the worst part of this worry comes true? Ask this question several times until you get to the bottom of it, for example, if you are worried about what a friend thinks of you, the answer might be, “she won’t be my friend any longer.” Then ask, “what will happen then?” and so on.
- What’s the percentage that it’s likely to come true? (That is, “It’s 30% likely to come true or it’s 90% likely to not come true.)
- What can I do about this right now?
- What’s the first thing I’ll do tomorrow to address this issue?
- Make a list of 5 things you’ll do in the future (tomorrow, next week, etc.) to address this issue, solve this problem, etc.
- Make a list of 5 things you’ll do to make steps toward preventing this from happening again. (Make these believable to you and to others.)
- Let’s say despite all you can do, you feel it’s 99% sure that this thing will happen in the way that’s most distressing for you. State what you will do then, how you will react, how you will feel, etc. If you don’t wish to contemplate this one, please entertain the thought, “I’ll cross that bridge when I get there” or “I’ve managed everything up until now, so there’s no reason I won’t be able to manage this.”
- Write this exact sentence three times to finish the exercise: “I am going into deep sleep now where my own mind will reveal solutions to this issue.”