Falling asleep may not be as simple as lying down and closing your eyes if you are having bouts of insomnia or just feeling overwhelmed with the stress of day-to-day life.
Various distractions and stressful thoughts can interfere with your ability to give your body the rest it needs that is why sleep hypnosis can help you disengage from distracting thoughts. The following guide will walk you through these steps that can help you relax and make you fall into a soothing sleep state. Here’s how:
1. Before you begin to fall asleep, you need to be comfortable so your mind will not be on your immediate environment. As you get ready for bed, wear loose-fitting, comfortable clothes and lie in whatever position you feel most comfortable. You need to ensure that you find the position that feels most relaxing. It is the first step toward mind and body relaxation.
2. Avoid consuming caffeine.
- For best results, try not to eat anything within 1-2 hours of your bedtime. Also, if you’re one who frequently needs to go to the bathroom, you should also decrease the amount of liquid you drink close to your bedtime.
4. Do relaxing activities before bed.
One of the best ways to clear your mind and get ready to sleep is by doing a relaxing activity before bed. These activities include reading, meditating, or doing word puzzles. These activities help harness your mind and relax your worries about the day. Studies have shown that engaging in relaxing activities before bed, such as concentrated breathing, can help combat those anxious thoughts.
- Try to avoid watching too much TV or surfing the internet using your smartphones before bed for it can overstimulate you and play around with your melatonin levels.
5. Fall asleep with hypnosis by clearing your mind.
You can help put yourself to sleep with self-hypnosis. This is a method where you focus on yourself, your breathing, and your internal thought processes in order to lull yourself to sleep. To start, you need to clear your mind. If you have a hard time pushing other thoughts out of your head, focus more on relaxing each part of your body. The relaxation will come eventually.
6. Visualize a relaxing place.
Once you have relaxed your body and gotten your breathing under control, you need to start the fantasy phase of sleep. To do this, think about the most relaxing place or scenario you can think of. This can be a beach in the middle of summer, a golf course on a beautiful day, a cozy fire in the mountains, or a hammock on the back porch of your childhood home. Immerse yourself in your relaxing place, focusing all your attention it.
Studies have found that focusing on an image in the brain decreases beta waves and increases alpha and theta waves, resulting in feelings of relaxation and drowsiness.
7. Make a hypnosis recording.
If neither of these options work, try making a hypnosis tape for yourself. Listen to your tape while you try to sleep. Research suggests that listening to a recording that urges the listener to “sleep deeper” may improve restfulness and deep sleep
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