The Struggle with Insomnia: A Common Experience:
Do you sometimes lie in bed, tossing and turning, for hour after hour wondering just when you are going to fall asleep? Well, you are not alone, there are millions of others in the world just like you. In this article, we will talk about how to beat Insomnia and suggest Self-Hypnosis as a possible aid to achieve a good night's sleep.
How serious is Insomnia in adults?
Insomnia is a sleep disorder that for some, makes it difficult to fall asleep, stay asleep, or get decent quality sleep, even when you have the time and environment to sleep well. It can last for months or years and can interfere with your daily life.
Do I have Insomnia?
You have insomnia if you regularly:
Find it hard to go to sleep
Wake up several times during the night
Lie awake at night
Wake up early and cannot go back to sleep
Still feel tired after waking up
Find it hard to nap during the day even though you're tired
Feel tired and irritable during the day
Find it difficult to concentrate during the day because you're tired
If you have insomnia for a short time (less than 3 months) it's called short-term insomnia. Insomnia that lasts 3 months or longer is called long-term insomnia.
What is causing my Insomnia?
There are many things that may be causing your insomnia. The most common causes of insomnia are:
Stress, Anxiety or Depression
Being in pain
Worrying about something.
Being excited about an upcoming event.
Sleep environment: A room that may be noisy, too hot or cold or uncomfortable beds.
Alcohol, caffeine or nicotine.
Illegal drugs like cocaine or ecstasy.
Jet lag.
Shift work.
There are also several health conditions which may be causing you insomnia including:
Restless leg syndrome It's that annoying feeling in your legs that makes you want to move them constantly, especially when you're trying to relax or sleep. It's like a creepy-crawly sensation that won't stop.
Sleep Apnea is when your breathing stops and starts while you sleep. The most common type is obstructive Sleep Apnea. If you sleep with someone else, they will probably notice this happening. This should not be ignored and needs to be treated because it can lead to more serious problems. More on this further down.
There are many other conditions including: Shifts in hormonal activity (women) menstruation, pregnancy and menopause. Enlarged prostate (men) frequently waking up to go to the bathroom. Cancer, Diabetes, Asthma, Gastroesophageal reflux disease (GERD), Overactive thyroid, Alzheimer's disease, and Parkinson's disease.
How much sleep do I need?
Adults generally need at least 7 hours of good quality sleep however, there are exceptions to the rule. Margaret Thatcher is famously said to have slept for four hours a night. For most people, inadequate sleep can impact memory, mood, concentration, immunity, and overall quality of life.
So, what can we do to improve our sleep?
One method to help sleep routines involves the use of a regular sleep timetable. This entails keeping to a consistent sleep schedule, including set bedtimes and wake-up times throughout the entire week, including weekends. Additionally, applying a calming pre-sleep regime can prove beneficial such as taking a soothing warm bath, reading, or engaging in relaxation approaches like deep breathing exercises or meditation.
Sleep Environment:
Having the correct sleep environment is crucial if you suffer from Insomnia or sleep related issues.
A good sleep environment is cool, quiet, dark and comfortable. Here are some tips for creating a good sleep environment:
Temperature: Set your thermostat to 65–68°F. Try to keep a window open.
Light: Block out outside light with room-darkening curtains or invest in a good eye mask.
Noise: Reduce noise if you can and try using earplugs.
Electronics: Limit screen time before bed, and put away all electronics one hour before bed. More on this further down.
Aromas: Use soothing aromas, like aromatherapy essential oils.
Comfort: Make your bed and bedding is comfortable, trying to sleep well in an uncomfortable bed is a tough challenge.
Other: Keep your room clean and organized. You can also try relaxing before bed with a warm shower, breathing exercises, or a book
Does medication work for insomnia and can you become dependent on it?
The first thing that may come to mind is medication. In some cases, your doctor may prescribe drugs such as sleeping pills for the treatment of sleep problems. These medications are typically used for a short term and work best in combination with good sleep practices. This may be a road you may prefer not to go down as there is also the danger of becoming dependent on these medications and this can manifest itself in just a few weeks. You should discuss any worries about taking sleep medication with your doctor
Cognitive Behavioural Therapy (CBT)
CBT is a structured approach that can help people overcome insomnia. It involves identifying and changing thoughts and behaviors that might be contributing to sleep problems. Your therapist will guide you through steps in order to develop better and more healthy sleep habits and replace negative thought patterns with positive ones. By addressing the root causes of insomnia, CBT can empower you to regain control of your sleep and experience restful nights.
Unfortunately, CBT can have downsides. The process usually involves several sessions which can be time consuming if you have a busy schedule. CBT can be costly if you are not offered it by the NHS or you don't have health insurance that will cover the cost. CBT is very structured and some people may find it challenging to practice the techniques without professional guidance.
Self-Hypnosis recordings for Insomnia:
We have now retired from our face-to face practice however, we sometimes combined counselling and CBT (see above) as a treatment for a client presenting with insomnia.
Apart from the obvious considerations such as cost and convenience, there are reasons why a face-to-face hypnotherapy session which granted, offers personalization, may not be as affective as using a Hypnosis recording while actually in your bed. These are:
Straight application You are already in the sleep environment. You are in your own comfortable bed, not feeling too hot or too cold which in itself can induce a natural state of relaxation. This allows for direct connection of the hypnotic suggestions within the recording to have the desired effect.
Consistency: You are able to familiarise yourself with the content of the recording to which in turn will reinforce suggestions and create a consistent sleep routine.
Privacy: You may feel more comfortable when you are alone.
It's important to note that these are potential advantages, and individual experiences may vary. Factors such as your responsiveness to hypnosis, and the underlying causes of insomnia can also influence the effectiveness. A positive mindset and belief in the effectiveness of hypnosis can also enhance results. It may be that the combination of both CBT and face-to-face hypnotherapy may work better for you.
If you have no experience of Hypnosis why not take 3-4 minutes and
If you feel skeptical about trying Hypnosis or are unsure of what is involved.
Meditation:
Meditation is an additional avenue to try. While there are many variants of meditation, they all necessitate concentrating the mind on a specific object, notion, or action to attain a state of calmness. Studies have emphasized the potential of meditation to reduce stress and improve sleep quality, making it a viable tool for individuals dealing with insomnia. We have a Meditation session for Insomnia if you want to try it out.
Please be aware that using Self-Hypnosis and Meditation should not be perceived as an alternative to professional medical intervention for insomnia. If you find yourself struggling with persistent sleep challenges, it's imperative to talk to your doctor. This step is essential in finding the root cause of your sleep issues and identifying the right path of action for treatment.
How does using electronics such as smart phones at bedtime cause sleep problems?
The use of electronic devices, such as smartphones, tablets, and laptops, close to bedtime has the potential to disturb sleep rhythms and hinder the onset of sleep due to several factors:
Blue light emission: The screens of these devices emit blue light, known for its capability to suppress the secretion of melatonin, a pivotal hormone in sleep regulation. Exposure to blue light during nocturnal hours can interfere with the body's inherent sleep-wake cycle, rendering the process of falling asleep more challenging.
Stimulating content: Electronic devices provide access to stimulating content, including social media, games, or news updates. This content can keep the brain in an active state, hampering relaxation and the ability to get to sleep.
Notifications impact: Electronic devices are equipped to give notifications that can impede sleep by disrupting the sleep environment. These notifications can abruptly intrude on the setting conducive to sleep, prompting the brain to enter a state of alertness and wakefulness.
Sleep ambiance disturbance: The use of electronic devices in the sleeping area can distort the sleep environment by introducing excessive light or noise, thus posing obstructions to the process of falling asleep.
To foster a healthful sleep routine, it is advisable to establish sound sleep practices and avoid the use of electronic devices at bedtime.
Alcohol and Insomnia.
Alcohol, serving as a relaxant, has the capacity to induce relaxation and help the process of falling asleep. Nonetheless, it is worth noting that alcohol can also disturb sleep cycles and pave the way for insomnia.
When alcohol is consumed before sleep, it can create a reliance, where the body needs it to initiate sleep. This dependence can result in difficulties with sleep in the absence of alcohol use.
Furthermore, alcohol has the ability to disrupt the body's inherent sleep-wake rhythm. It can contribute to waking during the night or hinder the attainment of deep sleep stages, resulting in sensations of weariness and sluggishness when waking up.
Excessive alcohol consumption can cause more severe sleep disturbances, such as sleep apnea, characterized by temporary stopping of breathing during sleep. Sleep apnea can lead to recurrent waking up during the night and can contribute to other health issues like high blood pressure and heart problems
.
All things considered, it is generally recommended to avoid alcohol consumption at bedtime, particularly when struggling with insomnia.
Sleep Apnea:
Sleep apnea is a sleep condition distinguished by instances of temporary halts in breathing while asleep. These breaks can persist for varying durations, ranging from a few seconds to minutes, and can manifest frequently, even exceeding 30 times within an hour. This condition holds substantial health implications, primarily due to its potential to disturb sleep continuity and diminish the body's oxygen saturation levels.
There are three types of sleep apnea:
Obstructive sleep apnea (OSA) is caused by a physical blockage of the airway, usually when the soft tissue in the back of the throat collapses during sleep.
Central sleep apnea (CSA) is caused by a failure of the brain to transmit the proper signals to the muscles to initiate breathing.
Complex sleep apnea syndrome, also known as treatment-emergent central sleep apnea, is a combination of the other two types.
Several factors can heighten the susceptibility to sleep apnea, including factors such as excessive body weight, a substantial neck circumference, tobacco usage, and a family history of the condition.
Indications of sleep apnea might involve loud snoring, recurrent waking up to go for a pee, and sensations of weariness or lethargy during the day.
Different treatments are available for addressing sleep apnea, including changes in lifestyle habits, like losing weight, stopping smoking, and changing sleeping positions.
Other options include the use of continuous positive airway pressure (CPAP), which entails a mechanism supplying air pressure via a mask to maintain an open airway. Surgical procedures are also available, aiming to eliminate excessive tissue in the throat or rectify structural anomalies causing blockages.
Should you desire more information, please do not hesitate to ask. about CPAP HERE
It is important to see a doctor if you think you might have sleep apnea. The disorder can be diagnosed through a sleep study, and treatment can help improve your sleep, increase your energy levels, and reduce your risk of other health problems.
In Conclusion.
In conclusion, sleep disruption stands as a common condition that has the potential to influence an individual's quality of life. Establishing regular sleep patterns and the use of calming pre-sleep rituals emerge as constructive strategies in fostering improved sleep routines.
I am Sharon Shinwell a UK qualified clinical hypnotherapist. I have now retired from my face-to-face hypnotherapy practice. However, I am able to continue to help individuals through my range of downloadable Self-Hypnosis sessions that address a variety of issues. With my extensive knowledge and experience in the field of hypnotherapy, I am able to provide effective solutions for those seeking to improve their mental and emotional well-being.
Here To Listen Ltd is the parent company of Self Hypnosis UK.
To access any of our downloadable Self-Hypnosis sessions. CLICK HERE
"This article represents the personal views and opinions of the author and should not be taken as representative of the official policy or position of any organization, professional, expert, or individual."
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