Study Selection And Classification
Inclusion criteria were: primary research published in English in a peer-reviewed scientific journal RCTs or prospective studies with at least 10 subjects included adults , regardless of health conditions outcomes of interest included measurable objective or subjective data reflecting sleep quality and hypnosis or hypnotherapy studied alone or as a part of a multicomponent intervention. Only interventions defined as hypnosis,hypnotherapy or hypnotic were considered. Approaches such as guided imagery or relaxation methods often used along with hypnosis were not included in this review on their own unless described as hypnotic to minimize heterogeneity in intervention approaches and to ensure that the interventions were likely to result in development of a hypnotic state with an increased capacity for response to suggestion inherent in hypnosis definition.12 The full text of studies meeting the inclusion/exclusion criteria, the relevant review articles, and the articles with insufficient information to determine eligibility from the abstract were retrieved and reviewed by two authors for determination for inclusion in this review .
Who Is Hypnotherapy Right For
Most people who are willing and ready to change can benefit from hypnotherapy. Self-efficacy, the belief that a person has the ability to succeed in achieving his or her goals, plays an important part in the outcome of any program involving hypnosis treatment.2
If a person is lacking that kind of self-confidence, the hypnotherapist will take that into account and work with the person to reframe any doubts or hesitations that may limit the effectiveness of the treatment.
Once some degree of self-efficacy is established, hypnotherapy can help people working on issues surrounding:
- Sleep apnea and snoring*
- Lifestyle and health issues related to sleep
Although there is evidence to suggest that some people cannot be hypnotized, it is not clear whether this is caused by physiological or psychological factors. Basic tests for a persons level of suggestibility can determine whether or not they will be responsive to hypnotherapy.
*Sleep apnea can be a serious condition with physiological or psychological causes such as obesity, chemical dependency, or chronic depression. Always consult with a variety of health professionals when exploring treatment options such as hypnotherapy.
What Is Sleep Hygiene
Sleep hygiene is basically incorporating good habits and behaviours into your nightly routine that promote sound sleep. In nursing, I would devise care plans that patients were expected to follow if there were issues with their sleep pattern. These good habits were things such as: going to bed at the same time each night, avoiding caffeine-rich tea or coffee five hours before bed as well as large meals, avoid electronic devices that over-stimulate your brain at least two hours before bed, avoiding exercise before bed and to take a warm bath or to listen to relaxing music prior to bed instead of tv.
In summary, adopting these good habits in conjunction with your hypnotherapy sessions should promote a good sleep pattern and re-establish your circadian rhythm. Hypnotherapy has also been found to be successful in dealing with other night time problems that affect sleep such as sleepwalking and bedwetting.
So if you think that the definition of the word hypnosis itself is derived from the Greek god of sleep then what better tool for tackling this annoying but very treatable problem?
Hypnotherapy Directory is not responsible for the articles published by members. The views expressed are those of the member who wrote the article.
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What Happened When I Tried Hypnosis To Get A Better Nights Sleep
When it comes to mastering healthy habits, sleep is probablyby farthe one I have to work at the most. When life gets busy, sleep is the first thing that gets compromised, every time.
But Ive been hearing more and more anecdotally from friends that when they prioritized sleep, they saw a noticeable difference in their energy levels and focuseven more so than eating a better diet and exercising. And I cant ignore the research-backed evidence that indicates a small level of sleep deprivation can affect your cognitive performance. Ive found that when I consistently get even just 15 to 30 minutes less than I need, my focus suffers.
So after years of neglect, I decided it was time I gave sleep the attention it deserves. But I wanted to start with a small habit that I could maintain. I didnt want to experiment with an elaborate bedtime routine I would never maintain. After lengthy research, I came across a studyconducted by the University of Zurichthat found that women who listened to audio hypnosis before bed experienced 80% more time in deep sleep compared to those who didnt. This seemed like an easy routine to add to my bedtime, so I decided to give it a go. Heres how I fared.
Hypnosis To Help Insomnia
Most people at some point in their lives suffer insomnia or some other form of sleep disorder. This can be difficulty getting to sleep, or waking up too soon. Most people who wake during the night usually do this between 3 and 5, or early in the morning, well before the alarm goes off. You then find youre to get back to sleep, or sleeping restlessly and fitfully. You may find that such problems start, or get worse, when youre busy or at times of stress and anxiety.
Inability to sleep is worsened when you are experiencing stress, anxiety and depression. This is because it is hard to switch off from your thoughts. You may be anxious about what has happened in the day, or what might happen tomorrow or in the future. You may have worries about your health, school, college or work, money, or your relationships. Or perhaps you are just worried because you cant sleep!
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How Hypnosis Is Induced
Although hypnosis is often induced by a hypnotherapist, self-hypnosis techniques are commonly used in the treatment of insomnia.
Hypnosis is, in many ways, similar to the experience of losing track of time while watching a movie or while daydreaming. While we are not hallucinating, we have stopped actively attending to our physical surroundings and we are focused on an internal reality. Self-hypnosis, therefore, isn’t as tricky as it may sound. Guided imagery is a tried-and-true method of self-hypnosis many are available online or as tapes, or you can create your own guided imagery. Simple imagery includes imagining each body part becoming heavier, descending into sleep on an elevator, or relaxing in the warm sun.
Hypnosis In Children With Insomnia
Not all treatments that work on adults work on children and vice versa.
In the case of insomnia, its usually caused by stress and anxiety in adults, while fear of nightmares is more common in children.
The effect of hypnosis on school-aged children was studied and showed positive results :
Of the 70 patients reporting a delay in sleep onset of more than 30 minutes, 90% reported a reduction in sleep onset time following hypnosis.
There were improvements seen in multiple aspects of sleep quality, even in children with comorbidities.
As you can see in the chart above, no subject had a sleep onset time of under 30 minutes at the start . By the end, a clear majority of students were able to get to sleep within 30 minutes.
SummaryNot only does hypnosis improve insomnia in children, but it appears to work for the majority of children, even if they have other conditions.
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What Is Sleep Hypnosis
Sleep hypnosis is the use of hypnotherapy to address sleeping problems. The goal of sleep hypnosis is not to make a person fall asleep during the hypnosis itself. Instead, it works to change negative thoughts or habits related to sleep so that a person can sleep better once hypnotherapy is complete.
Hypnosis for sleep may be combined with other types of treatment. For example, it can be used alongside cognitive behavioral therapy for insomnia , a form of counseling that reframes negative thinking about sleep. Sleep hypnosis may also promote sleep hygiene improvements to develop healthier sleep-related routines.
What Else Can I Do To Improve My Sleep
Insomnia is a complex issue and mostly a symptom of something else rather than a primary problem. Environment, diet, exercise, medical health, routines are all contributing factors.
You may have fixed one part, but sometimes work needs to be done on other areas too.
Hypnosis for sleep may be combined with other types of treatment. For example, it can be used alongside Cognitive Behavioural Therapy for Insomnia , a form of counselling that reframes negative thinking about sleep. Sleep hypnosis may also promote sleep hygiene improvements to develop healthier sleep-related routines such as:
- Stopping caffeine within 4 hours of bedtime
- Stopping alcohol within 3 hours of bedtime
- Ditching Digital Devices within 1 hour of bedtime
- Kissing the sun for 15 minutes every morning
- Eating a balanced diet with plenty of fibre, protein, healthy fats and non-starchy carbohydrates
While Hypnotherapy is a promising treatment, more clinical studies are needed to establish its sleep benefits.
An analysis of the existing research found that the majority of studies reported improved sleep in people receiving hypnotherapy, but larger, more robust studies will be necessary before it can be considered a standard treatment for sleeping problems.
To sleep peacefully at night and to create a happy and calm future, through the use of Hypnotherapy, contact Marcelle, at Enlighten My Health, by clicking on this link:
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Is Hypnotherapy Effective For Sleep
Numerous peer reviewed studies and meta-analyses have been done that suggest that hypnosis and hypnotherapy are effective treatments for a variety of sleep issues and disorders.
A single-site, randomized controlled trial examined the effectiveness of sleep-directed hypnosis as a complement to an empirically supported psychotherapy for PTSD. It found that participants who received complimentary hypnosis treatment showed significant improvement in sleep quality over the control group. It concluded that hypnosis was effective in improving sleep impairment.3
A randomized control trial of 90 menopausal women by the National Center for Complementary and Integrative Health found that 50-77% of participants reported clinically meaningful improvements in reducing the perception of poor sleep quality over time. The study concluded that overall, the use of self-hypnosis as a treatment program for sleep problems related to menopause was acceptable for women.4
One trial studied ninety five women with different cancers. Groupbytime effects were shown for fatigue, sleep, emotional distress and cognitive functioning showing that symptoms improved in the intervention group compared to the waitlist control group.5
Central Concepts Of Hypnotherapy
Hypnosis, or hypnotic trance, is a state of physical and mental relaxation where the critical faculty is bypassed and a person becomes open to accepting positive suggestions for change. Although some people appear to be resistant to hypnosis,1 even they can benefit from the process by simply following the suggestions of the therapist as best they can.
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Can Hypnosis Help Insomnia
For a long time, hypnosis has been associated with pseudoscience thats more of a gimmick in TV shows than anything else.
But recently, research is showing that hypnosis appears to have real therapeutic effects, and may be useful for disorders like insomnia.
Im going to walk you through that research in this short post.
What Are The Symptoms
The symptoms of chronic insomnia can vary from person to person depending on when it occurs in their lives.
· Loss of libido.
The good news is you that you can turn around your sleep hygiene today and rid yourself of sleeping problems. There are many helpful techniques out there, with sleep hypnotic induction or hypnotherapy work being one of them.
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Hypnotherapy For Insomnia From Moving Minds Hypnotherapy
Here at Moving Minds Hypnotherapy, our hypnotherapy for insomnia program includes two in-person sessions. The first session involves discussing the sleep issues youve been having and establishing how the issues developed. You will then take part in a deep trance session where together, we can discover how long it takes for your mind to drift off into a sleep-like state or nowhere land as some like to call it. Through this day dream state, your hypnotherapist Greg Thompson will help you find the answers for treating your insomnia.
Want to find out more about our hypnotherapy for insomnia program? Call Greg on to have a chat and book in your sessions.
Whats Involved In Hypnotherapy Treatment
Treating insomnia with hypnotherapy doesnt mean having one session with a hypnotherapist, and youll be sleeping like a baby right away. To get real results, you need to commit yourself to a hypnotherapy regimen.
This includes a number of sessions with a hypnotherapist combined with at-home techniques to use right before bed or as you drift off to sleep. During your sessions with a hypnotherapist, youll be guided into a deep state of relaxation, and hypnotic suggestion will be used to help you envision things that will calm your mind.
Once youre out of that chair, your hypnotherapist may also offer you recordings, techniques or anxiety-reducing mantras that will help you ease your mind at home, right before its time to sleep.
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Can Hypnosis Help You Sleep
Hypnosis does not cause sleep, and it will not completely get rid of insomnia. However, it is a powerful tool that you can use to become more relaxed. When you are in this state, your brain waves slow down, and you enter into the alpha level. It is the state where most people fall asleep. By inducing hypnosis, you are helping your brain get closer to that state.
While hypnotherapy is not meant to be a cure all for insomnia or any other conditions , it can certainly help you improve sleep quality at night. The more relaxed the mind and body are, the easier it becomes to fall asleep.
An Integrative And Mindful Approach To Sleep
Lying in bed and trying to sleep is extremely frustrating when it does not occur naturally. You obsessively glare at the clock as you calculate how many hours until the alarm goes off, hoping you can force yourself to sleep. You toss and turn as you think about the next day, worrying more and more that you will be uncomfortable and wonât be able to get things done. Your mind races with conversations from the day past, tomorrowâs anticipated interactions, worry about unfinished projects and racking your brain for things you may have missed.
Dr. Samantha Gaies and Dr. Karolina Pekala are Licensed Clinical Psychologists who combine hypnosis, mindfulness, interpersonal techniques, and CBT to help people suffering from insomnia. Relying on modern research in insomnia, they have developed an integration of hypnosis and therapy that is both flexible and evidence-based. Our therapists have trained extensively in mindfulness meditation, self-compassion theories and practice, hypnosis, and acceptance-based techniques, and use this combined experience to help clients overcome their struggles with sleeping.
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How Is Hypnosis Induced
Commonly hypnosis is induced by a therapist using mental images and verbal repetition. Patient experiences changes in perceptions, sensations, feelings, thoughts or behaviour. The suggestions given to a patient under hypnosis is an important aspect of hypnotherapy. Normally a patient may not be receptive to these suggestions, however under hypnosis these suggestions enter the sub-conscious mind thereby resulting in change in thought and behaviour.
Self-hypnosis can also be practiced by the patient. It is best to learn self-hypnosis from a expert hypnotherapist, rather than from a book.
Can Hypnotherapy Work On its Own for Sleep Disorders?
Hypnotherapy cannot work on its own without following sound sleep hygiene practices. These include having adequate time to unwind for yourself before going to bed, not watching TV or hearing/reading disturbing news before going to bed, avoiding large meals, coffee, alcohol and exercise just before bed time. A glass of warm milk and listening to slow music will help.
Rules To Help You Sleep Better
The rules of sleep hygiene will also be explained to you. These are the basic rules you need to follow to ensure good sleep. These include not drinking caffeine, not using the bedroom for working on your PC or phone, and getting up after 20 minutes if you cant get to sleep. Perhaps the most important sleep hygiene rule is keeping a strict routine. This means getting up and going to bed at the same time each day, including weekends. You shouldnt sleep during the day.
With the help of hypnosis, you will be able to quickly get into the habit of easily falling into a relaxing, refreshing sleep. And after the treatment stops, you will have learnt the methods and techniques of falling asleep naturally. So you can then use this knowledge if insomnia is ever a problem again. Youll never again have to face the day having had no sleep.
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Does Sleep Hypnosis Work
Hypnosis doesnât work for everyone. Research shows that about 1 in 7 people are âhighly hypnotizable.â They slip into deep focus with relative ease. On the flip side, 1 in 3 seem to be âhypnosis resistant.â You just canât hypnotize them, so they are unlikely to get benefits from this type of therapy.
Everyone else falls somewhere in between these two extremes. If youâre in this group, hypnosis may be worth a try.
If you respond to hypnosis at all, your results will depend on the purpose of the hypnosis and how the therapist conducts the session. It may take several sessions to see the benefits.
As for sleep hypnosis in particular, thereâs very little data on its effects. The studies that have been done include relatively few people.
In one small study of about 70 young women, hypnosis that included the suggestion to âsleep deeperâ resulted in deeper sleep and seemed to cause the women to fall asleep faster than those who didnât have hypnosis. It may also help ease the depression and anxiety that often go along with insomnia.
In a review of numerous small studies of hypnosis for insomnia and other sleep problems, researchers concluded that hypnosis looks promising, but that more research is necessary to be sure of its benefits. Another review noted that the âplacebo effectâ — the idea that a therapy works simply because you believe it will work — is strong in hypnosis.