Category Archives for sleep and insomnia

Positive Affirmations for Sleep

What are affirmations?

Affirmations are simply ways of putting into words thoughts and beliefs that can manifest themselves under the form of a “internal voice”. You use affirmations all the time. The problem is they often are negative. For example

“There is no point trying. I’ll never succeed. I’ll fail no matter what”

This type of affirmation negatively hypnotizes you into failing and not trying. An opposite affirmation could be something like

“I choose to let go and overcome what worries me. I choose to relax. I can do this and I will do this”

If you resist change you stay stuck in your negative affirmations and nothing changes.  It is not a matter of saying affirmations that are true. It’s a matter of using affirmations that you can believe in and that you believe that are going to be beneficial for you. Believe in what you want to feel and you’ll begin to feel the way you believe .

The placebo effect works in much the same way. For example if you believe that sleeping pills are the only way for you to sleep that will be the case, not because they actually work but because you believe they do. If on the other hand you firmly believe they will never work on you they won’t. The mind is much more powerful than you think it is.

You can use affirmations by reading them, listening to them under the form of an MP3 or by remembering and recalling them during the day while you wait or you do the dishes or such like activity. Affirmations are used under the form of suggestions under hypnosis or in subliminal audio.

The important thing is to fully internalize what you say. Make it yours. Visualize it as clearly as possible. Notice how it makes you feel. Make it real for you and practice it until it feels real.

If you choose to create your own affirmations make sure to put them in the present tense (not the future) and make them positive. Make them about what you want. The subconscious doesn’t understand negatives so don’t use “don’ts”. Instead of saying “I don’t have insomnia” say “I sleep soundly and deeply all night long”

Affirmations for sleeping well

  1. I sleep all night long
  2. I release insomnia now once and for all
  3. I wake up feeling rested and refreshed
  4. As soon as I wake up in the morning I get up and feel completely alert
  5. I look forward to a wonderful deep refreshing sleep every night
  6. My bedroom is relaxing, comfortable and soothing
  7. Every night I enjoy a deep restful perfect sleep and I wake up the next morning revitalized
  8. As I lay down on my bed my thoughts drain away from my body and dissolve from my mind. I leave the day behind and trust the night will bring me good counsel
  9. My bed is a place of deep relaxation. I know sleep is a natural process that takes place as soon as I close my eyes
  10. I feel wide awake during the day and at night my body’s natural sleep cycle lulls me gently into relaxation and sleep
  11. I choose to leave all my worries behind. I ensure my routine is filled with beneficial habits that help me  relax and sleep naturally every night
  12. I deeply and completely accept myself as I am no matter what. I choose to let go of any physical or emotional tension I may have and relax into who I am right now.

 

 

 

The Sleeping Mindset

How do you reduce your stress and anxiety ?

The right mindset is what distinguishes  a natural sleeper from an insomniac. Given the same circumstances (say, an important meeting or a job interview tomorrow morning) the natural sleeper goes to bed relaxed and slowly drifts off to sleep waking up refreshed the next day while the insomniac goes to bed tense obsessing about what needs to be done or what could go wrong and only falls asleep when exhaustion has been reached, waking up grumpy and anxious the day after.

The good news is it is possible for anyone with an insomnia mindset (the worrier) to switch and get back to a natural sleeping mindset (the relaxed person). This doesn’t mean it will happen overnight, but if you are patient with yourself and focus on changing the negative habit of worrying before bed you shall succeed.

EFT is a very easy way to reduce anxiety and it can be invaluable if you feel you cannot seem to stop your obsessive thoughts. However, there are a few simple things you can also do now to help yourself now.

Can’t sleep ? Say “F**k it” to it.

Worrying about sleeping or not sleeping is what actually keeps you awake. Worrying makes you tense and tension is the opposite of relaxation. Relaxation is what is needed for you to sleep naturally. You don’t have to try to sleep. It just happens when you stop trying to make it happen.

One way to deal with this is to use reverse psychology and try to keep awake instead of trying to sleep. That will reduce the stress associated with trying to sleep and paradoxically you will be able to sleep. Alternatively a very good way to lose your attachment and therefore your anxiety is to  just say “F**k it” to it. This is the equivalent of the eastern concept of ‘acceptance” but we in the west understand it more easily this way.

When you say “f**k” it to anything you let it go, you stop caring and you relax. You have survived sleeping before, you will survive again. It’s not the end of the world. A watched pot never boils. What you resist persist. So just stop watching the pot, stop resisting, stop trying so hard and give in to whatever is now. Perhaps you could do something else for a while. Eventually you will naturally fall asleep, if you stop wanting it so much. Consider buying this book “f**k it, the ultimate spiritual way’ by John C.parkin.

 Use positive Language and Imagination

If you spend all your time telling yourself negative things such as

  • What if I can’t sleep?”
  • “I’ll never be able to sleep again”
  • “This is useless”
  • “If I can’t sleep tonight tomorrow will be a disaster”
  • “I have to sleep 8 hours or I won’t be able to function”
  • “I’m scared of going to bed in case I don’t sleep”

what you are effectively doing is hypnotizing yourself into not sleeping. Your subconscious follows your orders no matter what you say to it, so it will do what you imagine and think.

So imagine how much better it would be to choose to hypnotize yourself into sleeping well by saying to yourself more beneficial things such as

  • “I am looking forward to relaxing in bed”
  • “I love the feeling of relaxation I get when I am in bed”
  • “No matter what happens Ill be ok” “I am going to have a wonderful relaxing sleep and Ill wake up refreshed in the morning”
  • “I am safe and secure”
  • “sleeping is such a peaceful and nourishing experience”
  • “I relax easily and naturally in bed”
  • “I get all the sleep I need each and every night”
  • “every noise I hear helps me relax more as I feel safe in my cacoon of warmth while the world goes on outside” etc

Remember that what you imagine tends to come true so if you cannot change what is accept it and reframe it in your mind in a way that makes you feel better ! The same way you make yourself feel bad you can make yourself feel good. The choice is yours!

Keep a Journal

If you have thoughts that keep you awake consider writing them down on a journal before bed. Write down your feelings, your problems, your solutions, your tasks, your to do list. See it as a way to store them safely in ‘hibernate mode’ until you wake up again. This way you can let go of them confident that they will be there for you to ‘resolve’ if you wish tomorrow.

Listen to Soothing Music or a Hypnotic Tape.

An easy way to distract your mind is to focus it on something other than your thoughts. It is easy to hear your chattering mind when all is quiet, so introduce some soothing music in your environment or listen to an hypnotic tape. You could use binaural beats or subliminal tapes. Whatever you do make it enjoyable, not just another chore and try to let go of ‘results’. This is just for you to enjoy no matter whether it makes you fall asleep or not.

Put your life on hold

If you use your bedtime to plan your day or solve problems you will keep yourself awake by not allowing your brain to calm down enough to sleep as well as  creating an association between bed and conscious thinking rather than sleeping. It has now been proven that ‘sleeping on it’ makes people make important decisions 40% quicker than if they don’t. This is not due to conscious thinking but to subconscious processing (which takes place during sleep).  So if you have an important decision to make, write it down, ‘put it to sleep’ and pick it up tomorrow morning. You could even ask your subconscious to give you a dream that will give you valuable insights on it.

Throw the clock away.

Watching the clock will only make you more anxious thinking of all the time you have wasted keeping awake and worrying about how little sleep you are getting. Get rid of it. Use a mobile phone to wake you up or some kind of clock that doesn’t make a sound or emit light. Alternatively get a clock that emits a more relaxing light such as blue rather than red.

 

 


 

Help with Sleep

Do you need help with sleep now?

When it comes down to sleep problems there are three areas that need to be addressed if you want to learn how to get a better night’s sleep.

  • CHANGE YOUR MINDSET

You need to learn to relax your mind and stop worrying about sleep. The more you obsess about sleeping or not sleeping the more difficult it will be to sleep. Accept where you are and how you feel and focus on relaxing instead. Think of what you want instead of what you fear or don’t want. Expect the best and accept the rest.

  • LEARN HOW TO RELAX YOUR BODY

If your body is relaxed, your mind will soon follow. You need to give your body the message it is time to wind down.  Avoid activities that stimulate your body before sleep and train yourself in self hypnosis or meditation or use hypnotic tapes to relax .Get enough exercise during the day so that you are tired when you go to sleep.

  • KEEP HEALTHY SLEEPING HABITS

Condition yourself to follow routines that help you sleep. In detail here’s

A few tips to help you sleep better tonight:

 

  • Do not drink alcohol before going to sleep

Alcohol might seem like a good idea before sleep because it makes you feel relaxed. However although you may fall asleep faster you will also be more likely to wake up when the alcohol leaves your body and your sleep quality will also be poorer because alcohol increases the amount of REM sleep you get to the detriment of deep sleep.

  • Do not use your bed for anything  except sleep and sex

Mental associations are vital to how well you sleep. If you work on your bed or you watch TV on it your mind will not associate it with sleep and therefore will not automatically relax when you are in it!

  • Dim your lights before sleep – and expose yourself to bright light in the morning

Your body releases melatonin when it is dark and it suppresses it when it is light. When melatonin is in your body you feel more drowsy and when it is suppressed you feel more awake. So dim your lights before bed and open the curtains as soon as you get up. If you get up when it’s dark consider buying a light-box (they simulate daylight)

  • Avoid Stimulants before sleep

Do not smoke, exercise heavily, drink caffeinated drinks or take sugary sweets before bed.

  • Get Regular Exercise

If you exercise during the day your muscles will relax and they will remain so when you sleep so you are less likely to move a lot in bed. Also exercise is a good way to release anxiety and stress, and it also helps ease depression. You don’t need to go to a gym to exercise. Walk everywhere and you will already feel the benefits.

  • Create a Relaxing Atmosphere

What relaxes you? Candles? Incense? Soothing Music? A Bath? A good fiction book? Luxurious bedsheets? A nice pillow and cosy cushions? A comfortable bed? Beautiful curtains? Consider coloring your room a nice relaxing soft blue or purple, or whatever you find relaxing. Use lavender oil or amethyst crystals , candles and whatever else makes you feel relaxed. Switch the phone off, shut the computer down and enjoy the calmness for its own sake.

  • Listen to a relaxation tape

There are lots of relaxation tapes available over the internet. If you are looking for relaxing Music, positive affirmations, hypnotherapy for relaxation, to reduce stress and anxiety and improve sleep and self esteem you will find an excellent one here: 
Relaxation Music, Sleep Music, Relaxing Music for Stress Relief

If you feel none of these works for you it doesn’t mean hypnosis is not for you. It just means you need a more personalized approach.  Call me on 075 4424 7800 and not only I will address your specific issues when it comes to sleep but I will also record  a personalized tape for you tailored to your personal  needs and requirements.

 

Sleep Apnea

What is Sleep Apnea ?

This is a sleep disorder that happens when as your throat muscles relax during sleep the airways become obstructed and you find it hard to breathe. When this happens your body wakes you up so that the muscles in your throat can start to work again , the airways are cleared and you are able to breathe once again.

This problem is usually caused by

  • Low muscle tone – especially with the onset of old age your throat muscles can be weakened and so that they cannot keep your airways open when the throat relaxes.
  • Obesity – being overweight can mean that fat stored in your neck is so heavy that the muscles in your throat cannot handle it effectively. When this happens your airways get blocked.
  • Physical Abnormality – if you have enlarged tonsils these might cause your airways to become blocked therefore making it hard for you to breathe. It could also be that your airways are naturally smaller than other peoples’. This increases your chances to develop sleep apnea.

How do I know if I have Sleep Apnea ?

The most common symptoms of sleep apnea are:

  • Loud snoring (irregular)
  • Headaches (in the morning)
  • Daytime sleepiness

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