How to Sleep Better? Managing Insomnia with Hypnotherapy & Other Remedies
In the previous article we defined insomnia, described its symptoms, and discussed its causes. We also understood that hypnotherapy (such as sleep hypnosis) can help treat insomnia in conjunction with cognitive behavioral therapy (CBT)—or as a supplementary method in a regimen of treatments and routines.
After reviewing 24 papers on the impact of hypnosis on sleep outcomes, a 2018 study found that 58.3% claimed they had benefited from hypnosis.
Watch this fresh take on the problem with sleep: HOW TO CURE INSOMNIA ONCE AND FOR ALL WITH PROVEN SCIENTIFIC RESEARCH!
This interview can also help you understand what quality sleep is: The World’s No.1 Sleep Expert: The 6 Sleep Hacks You NEED!
Reach out to JarvisHypnotherapy if you need the help of a therapist to get better sleep.
Possible risks of hypnosis for sleep problems?
The same 2018 study noted a LOW risk of adverse results when utilizing hypnosis to treat sleep problems.
It's important to also recognize the potential effect of hypnosis. According to research, it can potentially induce hallucinations, clinical delusions (beliefs that are obviously incorrect and indicate confused thoughts), and clinical confabulation (accidentally creating false memories).
Moreover, the American Association of Professional Hypnotherapists warns against believing that hypnosis is a cure or treatment for mental illness.
How is insomnia diagnosed?
Your doctor will inquire about your sleep habits, use of medications, intake of coffee and alcohol, and any other symptoms you may be experiencing, like pain. They might also examine you to rule out underlying illness or problem that might be the source of your insomnia.
Managing Insomnia: Other Remedies
Understanding sleep, learning healthy sleep habits, and making the necessary lifestyle changes are the first steps in managing insomnia.
The Centers for Disease Control and Prevention (CDC) advises that people between the ages of 18 and 60 get seven or more hours of sleep every night. However, survey findings indicate that between 50 and 70 million people suffer from an ongoing sleep disorder.
Chronic sleep deprivation can contribute to a person's risk for developing certain medical conditions, such as diabetes, depression, heart disease, and obesity. A few examples of how fatigue can increase the risk of injury include drowsy driving and operating heavy machinery without full focus.
So here, we will share some simple tips and home remedies to help you get better sleep.
1- Exercise regularly
A person can sleep better if they exercise for 20 to 30 minutes during the day. But they should refrain from engaging in vigorous exercise two to three hours before bed as it can have the reverse effect.
2- Use the bedroom for sleeping only
People can sleep better by developing a strong association between their bedroom and sleeping. Refrain from doing work, hobbies, or exercise in the bedroom. Keep your sleeping space free of electronics (i.e., TV, phones, laptop).
3- Get a high-quality mattress
Sleep issues may result from an old mattress or one that is not a good fit for the user. The National Sleep Foundation states that high-quality mattresses typically last for nine to ten years.
3- Maintain a regular bedtime
Our bodies have a natural sleep-wake cycle. By sleeping and waking up at different times on different days of the week, you break this pattern which may result in sleep problems. Whenever possible, we should adhere to regular bedtimes and waking times, including on weekends.
4- Make your bedroom environment conducive for sleep
Make your space for sleeping a comfortable cocoon. Do this by keeping the temperature cool, by removing devices that produce light or noise, and by making sure it is dark.
5- Follow winding down routines
Calming activities help you get better sleep. These include reading a book, taking a hot shower, listening to soothing music, and doing meditation.
6- Avoid napping at daytime (especially after 3PM)
People who have trouble falling asleep at night ought to try to avoid taking naps during the day as this can make it harder to fall asleep at night. If someone does need to nap, it is best to keep the nap to under an hour and absolutely avoid taking a nap after 3PM.
7- Avoid eating large meals before bed
Eating too much before sleep can cause indigestion which disrupts sleep. If hungry at nighttime, just eat a light snack instead.
8- Do not consume excessive beverages at night
Drinking too many liquids before bed will disrupt sleep as this can cause one to wake up several times to urinate during the night.
9- Limit alcohol at night
While alcohol is a sedative and can help with falling asleep, it can also disrupt sleep patterns and causes one to wake up in the middle of the night.
11- Do not consume caffeine in the evening
A study revealed that taking in caffeine up to six hours before bedtime can have an adverse effect on a person's quality of sleep.
12- Try taking melatonin supplements
A hormone called melatonin plays an essential role in controlling a person's sleep-wake cycles. Many use melatonin as a dietary supplement to treat insomnia, jet lag, and other sleep-related conditions.
When to seek a health professional's help?
People who have tried to change their sleeping patterns but are still having trouble falling asleep should consult a doctor. A doctor can assess someone for indications of sleep problems and other diseases that might affect their sleep. They can professionally offer advice for potential treatments.
So we've seen that getting sufficient, quality sleep is vital to a person's health –both mental and physical. And by having a better understanding of sleep, people will appreciate it more.
If you're still struggling with insomnia while observing a healthy sleep hygiene and after following these home remedies, don't hesitate to reach out to JarvisHypnotherapy today!
Also watch: Doctor, I have insomnia. What can I do?