Insomnia is defined as the inability to fall asleep or stay asleep. According to the Cleveland Clinic, 50 percent of the population suffers from occasional insomnia, and 10 percent struggle with chronic sleeplessness. Stress, worries or the fear of not being able to fall asleep are common causes of insomnia. Psychophysiological insomnia is a term used to describe the inability of the mind or body to relax enough to enter and remain in a sleep state. Because relaxation of the mind and body is the foundation of hypnosis, it may be considered a safe and effective alternative to medications and expensive treatments.
The Facts
That hypnosis is a form of sleep is a common misconception. Rather, hypnosis is defined as a natural state of relaxation along with a heightened sense of awareness. While it is possible to fall asleep during hypnosis, it is important to stay awake in order to teach the body and mind how to fall asleep at appropriate times. Sleeping pills, over-the-counter medications and alcohol may induce sleep, but sleep is often not restful and the results may be short-term.
How It Works
In a study conducted at Pennsylvania State University College of Medicine, researchers found people who are sleep-deprived release excessive amounts of the stress hormone cortisol. When running thoughts and worries prevent sleep, hypnosis calms the mind and body and encourages production of the feel good hormones known as endorphins. Focused breathing and pleasant imagery induce relaxation and allow the body to fall asleep naturally.
Techniques
Imagining a peaceful image, tensing and relaxing different parts of the body or repeating a word such as "peace" are hypnotic techniques that induce the relaxation response. Counting backwards from ten to one or envisioning a gradual descent down a long staircase are alternative ways to distract the conscious mind and stop repetitive thoughts.
Significance
Billions of health care dollars are spent each year for problems related to sleep deprivation and other sleep disorders, notes the Sleep Foundation website. Lack of sleep is detrimental to personal happiness, career success, relationships and physical and mental health. Hypnosis is approved as a medical practice by the American Medical Association, and is an evidence-based complementary modality frequently recommended as a way to eliminate stress disorders related to insomnia.
Considerations
Whether sleep-hypnosis training is obtained through private therapy or group sessions, techniques should be mastered to enable self-practice. Insomnia can be an indicator of a serious illness that may require medical attention. If symptoms do not respond to hypnosis or related relaxation therapies, it is important to consult with a primary care physician for a thorough evaluation.
