Insomnia is one of the more common symptoms of stress and depression. Whether you have a hard time falling asleep, or you fall asleep promptly and then awaken later and are unable to fall back to sleep, you have insomnia.

THERE ARE FOUR TYPES OF INSOMNIA 

PSYCHO-REACTIVE INSOMNIA: This is caused by tension. The person's mind is keeping them awake with worry. The worry can become worse, because often the person begins to worry about falling asleep or not getting any sleep. Insomnia sufferers often worry that they may become ill or die from lack of sleep. 

ENDOGENOUS INSOMNIA: This is often 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 sleep disturbance to cure. 

FUNCTIONAL INSOMNIA: This is caused by a functional problem in the subject's sleep-wakefulness center in the brain. 

Many sleep disturbance sufferers develop an irrational fear of going to sleep because they expect to lie awake. This negative type of expectation can cause a bout of insomnia all by itself.

HERE ARE THE FACTS

1. No person ever became ill or died from a lack of sleep. The mind and body will get at least the minimum amount of rest that it needs, no matter what. If you lose some sleep one night, the next night you will get enough 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 the maximum amount of fatigue, and this is when it's easiest for you to fall asleep. Once you pass that valley of fatigue you will experience a renewed feeling of energy and it will become very difficult for you to fall asleep. 

3. Even if you are positive that you were not able to sleep at all, research labs have proven that everyone sleeps during the night. Sometimes you are sure 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 drink wears off, you will awaken abruptly and it will become very hard to fall back to sleep. 

6. Sleeping pills can help: It is the dream phase of sleep in which we get our rest. Sleeping pills suppress the dream phase of sleep (REM sleep). That is why one generally awakens feeling more tired than before going to sleep after using sleeping pills. 

EFFECTING A CURE 

1. See what time you feel the most fatigued 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 will not have the intended effect. 

2. Have a warm drink, preferably not coffee because of the caffeine, which will wake you up. It's best to drink warm milk if you can tolerate it.

3. Stop dwelling on problems and think about something soothing. Do not think about what you need to do tomorrow. If you are concerned about forgetting what you have to do tomorrow, write it down. 

4. Avoid stimulating thoughts and TV. If you must read, then read something that is monotonus. 

5. Reserve your bed for sleep. Read and watch television 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 you are in bed, if worries start to pop into your head, repeat this mantra several times to yourself, "I'll think about it tomorrow." This will help to stop the excessive thinking. Do not try to make your mind blank and don't try to fall asleep. Just allow yourself to rest. 

7. For Endogenous Insomnia, you should do away with the discomfort to the best of your ability. 

8. For Exogenous Insomnia, make the bedroom as quiet as possible. If you have a partner who snores, you can move to another room. Running a fan can also help induce sleep, as it will tend to cover up noise. The monotonous drone of the fan usually proves to be quite hypnotic and relaxing. 

HYPNOSIS FOR INSOMNIA - PSYCHO-REACTIVE AND FUNCTIONAL INSOMNIA 

Practice self-hypnosis for insomnia every day. Anxiety worsens and can even cause insomnia. Hypnotherapy can help you to promptly overcome stress. Post-hypnotic suggestions for coping, and to encourage the prospect of sleep can assist. Your sub vocalized motto should be: "I fall asleep promptly, and sleep soundly and restfully all through the night."

Alan B. Densky, CH. is certified by the National Guild Of Hypnotists, and he is an NLP Practitioner. He offers hypnotherapy MPs for insomnia. He hosts a FREE hypnosis article library on his MP3 Downloads Hypnosis & NLP website.

This document may NOT be re-printed. All Rights Reserved. However . . .

Unique "spun" versions of my hypnosis articles are available for publication directly on your website without charge, as long as the byline and the links back to Neuro-VISION are kept intact.