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Sleep disturbances are one of the more common symptoms of stress and depression. Whether you wake up during the night and have a hard time falling back to sleep, or you have a hard time falling asleep initially, you have a sleep disturbance.

THERE ARE FOUR TYPES OF INSOMNIA

PSYCHO-REACTIVE INSOMNIA: This is caused by tension. The person's mind is keeping them awake with worry. 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 indigestion to pain.

EXOGENOUS INSOMNIA: This is caused by external disturbances such as noise or a TV that is too loud. This is the easiest type of insomnia to cure.

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

Many insomnia sufferers develop an irrational fear of getting into bed because they expect to lie awake. This negative expectancy will bring about insomnia all by itself

HERE ARE THE FACTS

1. No one ever became ill from lack of sleep. The body and mind will get at least the minimum amount of sleep that it needs, no matter what. If you don't get enough sleep 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 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 moment, stop worrying because it has been proven that we all sleep during the night. Sometimes you think 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. It 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.

5. Alcohol will put you to sleep: This may be true; as alcohol is a depressant. However, as soon as the booze wears off, you will awaken abruptly and it will be harder than ever to fall asleep.

6. Sleeping pills can help: During sleep it is the dream phase in which you get your rest. Sleeping pills suppress the dream phase of sleep (REM sleep). That is why one generally awakens more tired than before going to sleep after using pills.

EFFECTING A CURE

1. See when you feel most tired in the evening. From that point 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 because of the caffeine which will wake you up. Warm milk is the best if you 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 about forgetting what you have to do tomorrow, write it down.

4. Refrain from stimulating thoughts and television shows. If you must read, then read something that is tiresome.

5. Reserve your bed for sleep. Read and watch television only from a chair or couch.

6. Get into bed at least 20 minutes before your valley of fatigue. Once in bed, if worries begin to pop into your mind, repeat several times to yourself, "I'll think about it tomorrow." This will help to eliminate 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 eliminate the discomfort to the best of your ability.

8. For Exogenous Insomnia, make the room as quiet as possible. If your partner watches television, you can move to another room. Running a fan motor can also help induce sleep, as it will tend to cover up outside noises. The monotonous drone of the fan generally proves to be very relaxing.

HYPNOSIS FOR INSOMNIA - PSYCHO-REACTIVE AND FUNCTIONAL INSOMNIA

Practice hypnotherapy for a sleep disturbance on a daily basis. Anxiety exacerbates and can even cause insomnia. Self-hypnosis can help you to quickly manage stress. Post-hypnotic suggestions for coping, and to instill the expectation of sleep can help. "I fall asleep promptly, and sleep soundly and restfully all through the night."

(c) 2006 By Alan B. Densky. This document may be re-printed as long as it is not altered and the author's name and clickable web address are retained.

Alan B. Densky, CH. is certified by the National Guild Of Hypnotists, and he is an NLP Practitioner. Mr. Densky is the developer of the Neuro-VISION Video Hypnosis Technology, which received a US Patent because of its effectiveness. The technology has been perfected for appetite control hypnosis and for quit smoking hypnosis.

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