Do you find yourself tossing and turning when you go to bed, unable to fall
asleep? Do you wake up in the middle of the night and then spend ages trying
to get back to sleep. Do you often wake up feeling groggy and unrefreshed? If
so, you’re not alone.
Insomnia is so common, it affects millions of people every night. According to the NHS, it’s a problem that regularly affects around one in three people in the UK.
As a sleep specialist, I know poor sleep is more than just frustrating. It can have
a significant impact on both physical and mental health. It can cause
headaches, muscle pain, and other physical symptoms and can lead to fatigue,
irritability, and difficulty concentrating during the day.
Long-term sleep deprivation can increase the risk of developing chronic health
problems such as obesity, diabetes, and heart disease. It can weaken the
immune system, making it more difficult for your body to fight off infections.
Insomnia can also affect memory and cognitive function, making it difficult to
learn and retain new information. It can also lead to a lack of motivation and
Poor sleep can lead to a negative spiral where anxiety, depression, and other
mood disorders are amplified making good, healthy, sleep even less likely.
No wonder there are so many instant experts with their own solutions for
insomnia. They may recommend pillow sprays, weighted blankets, roll-ons,
CBD drops, melatonin, counting backwards, counting sheep, drinking lettuce
water, and adopting US military visualisation techniques to name just a few. Of
course, all of these will work for some of the people some of the time.
For some sufferers, one or more of these remedies may directly address the
symptoms of insomnia. For others, they will work because of the Placebo
Effect, one of the most highly researched and most undervalued aspects of
modern medicine. The Placebo Effect is powerful evidence of the power of the
human mind, and the suggestibility of people’s brains.
But, for many others, these ‘solutions’ either don’t work, or only work
temporarily, as they typically address the symptoms of insomnia and not the
According to research, the most common causes of insomnia are: stress,
anxiety or depression, noise, a room that’s too hot or cold, an uncomfortable
bed, alcohol, caffeine, nicotine, recreational drugs such as cocaine or ecstasy,
overstimulation (for example from tv, scrolling, mobile phones, blue light), jet
lag & shift work.
Of course, some of these can be overcome by making simple (though often not
easy) lifestyle adjustments and adhering to well-established and proven sleep
hygiene protocols. Some of those include:
Stick to a sleep schedule: Go to bed and wake up at the same time every
day, even on weekends.
Create a relaxing bedtime routine: allow yourself time to unwind and
destress before going to bed.
- Create a relaxing sleep environment: Make sure your bedroom is cool,
dark, and quiet. Use comfortable bedding and pillows.
- Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can
interfere with sleep and cause you to wake up during the night.
- Get regular exercise: Exercise can help you sleep better, but avoid
exercising too close to bedtime.
- Avoid electronic devices: the mental stimulation of tv shows, social
media and the blue light of electronic devices can interfere with the
natural sleep process.
- Limit daytime naps: Long daytime naps can interfere with night-time
While all these may be helpful, if you can stick to them, they may not be
enough to overcome insomnia if it is more deeply rooted in the subconscious.
When insomnia is a symptom of underlying issues, for example an overactive
brain, stress, anxiety, or even depression, hypnosis may be the answer to
address those issues in a sustainable and effective way to help you sleep.
Hypnosis can be an effective tool for overcoming insomnia by helping to
reprogramme the brain to reduce unhelpful thoughts, emotions, and
behaviours that can get in the way and to encourage deep relaxation and
restorative rest. It can help people accept subconscious suggestions so they
can let go of old habits & patterns and install news ways of thinking, feeling and behaving.
It can also help the brain reframe relaxation and calmness so
sleep can come more quickly and easily – typically in 12 minutes or less – at
If you wake up during the night, for whatever reason, hypnosis will help you go
back to sleep straight away by maintaining a calm, relaxed state, without any
invasive thoughts stimulating your brain at the wrong time. And hypnosis can
help you stay asleep longer, until it’s time to get up, resetting your internal
expectation so you wake up feeling recharged, refreshed, and ready to tackle
Hypnosis can also help with developing some of those simple, not-always-easy,
lifestyle changes and healthy sleep hygiene habits that can support a good
night’s sleep but can be difficult to adopt as everyday routines. They can all be
enhanced by hypnosis so they become automatic, default behaviours, instead
of relying on recall and will-power to make them happen.
Hypnosis is a quick and effective solution for overcoming insomnia and
achieving restful, restorative sleep with no side-effects.
My clients are often amazed at the difference just a few hypnotherapy
sessions can make. They often describe the difference as lifechanging when
they are now able to sleep easily and well, waking up with rediscovered
energy, enthusiasm and optimism about the day ahead
If you’re struggling with insomnia, consider giving hypnosis a try. It may be just
what you need to get the restful nights you deserve.