We’ve all experienced insomnia. It is very common – affecting 40 – 50% of the population at any given time according to the Sleep Health Foundation.
We held a seminar on this topic in August 2017, in North Beach, Western Australia.
For those who could not attend, I have copied some of the information below.
If you are interested, you can purchase the two hypnotic recordings (Relaxation for insomnia – 17:25, and Restful sleep – 16:40) and 6-page handout from the session for $30 (digital format), or printed notes and recordings on a CD for $35. Just contact us at firstname.lastname@example.org, or phone 0403 932311.
A quick reminder: insomnia can be a sign of an underlying health condition, so if you are concerned about your insomnia, or feel that there could be an underlying medical condition, please see your GP or healthcare provider. This article (and the handouts and recordings from the course if you decide to purchase them) are not a substitute for medical treatment.
Insomnia can be categorised in several ways, and one way of doing this to to split it into (1) inability to get to sleep, and (2) inability to maintain sleep, i.e., waking up during the night and finding it hard to get back to sleep.
Some people consider time spent sleeping as a waste, and try to make do with the minimum sleep with which they can function. However, during sleep, the body repairs itself, and the brain sorts through the memories from that day, so sleep is vitally important.
The predominant brain wave frequency in the brain changes during sleep.
- Beta Normal waking state 5 – 40 Hz
- Alpha Meditation, learning, analysis, hypnosis 9 – 14 Hz
- Theta Dreaming, meditation, hypnosis 4 – 8 Hz
- Delta Sleep 1 – 4 Hz
As we fall asleep, we move from beta down to delta, and when we wake up, we move back again.
There are several ways that you can use the knowledge of the brain wave patterns to help you fall asleep:-
- slow down your thinking when you are going to go to sleep
- leave your worries until morning
- practice a ‘body scan’ of relaxation from your toes to your head
- concentrate on your breathing – a form of self-hypnosis
- keep your bed for sleeping, so you associate it with this
- avoid upsetting items (e.g. news, certain movies) before bedtime.
You could also keep a sleep diary of what affects your sleep – helping it or making it more difficult. This could be very helpful in determining how you should change your routine to enable you to obtain healthy sleep.
There are several sources of information on the internet about sleep, and how to improve its quality. Two which I used when compiling the course are:-
- National Sleep Foundation https://sleepfoundation.org/
- Sleep Health Foundation http://www.sleephealthfoundation.org.au/