Sleep Soundly Self Hypnosis

By Kym Tolson, Guest Author

Hypnosis is fantastic for promoting healthy sleep patterns. You can use self-hypnosis to help induce a deep state of relaxation that will lead to nights of deep uninterrupted sleep. Using my P.R.E.V.A.I.L system from my last article, you can practice self-hypnosis to induce long lasting subconscious changes to eliminate insomnia forever. The following is a step-by-step guide to help you sleep more soundly.

(P) repare your environment
Prepare yourself for success.  Eliminate all caffeine after 11:00 am.  Exercise early in the day. Arrange your sleeping area to become a sleep sanctuary. Make sure your bedroom is very dark. Eliminate television watching, reading, eating etc. in your bedroom. Your subconscious mind needs to know this is where you sleep and only sleep. Lastly, place scents in your room that promote sleep; lavender, chamomile, mandarin, bergamot, or sandalwood.

(R) elax
There are so many ways to relax ranging from visualization, to deep breathing, to meditation.  Today, I’ve chosen progressive muscle relaxation to work towards ending insomnia.  Feel free to spend a lot of time on this relaxation exercise. Begin my tightening the muscles in your feet…. tightly, hold for 5 seconds….. release. Move up to your calves by pointing your toes; lift them off the bed, hold for 5 seconds…..and release. Move up to your thighs, tighten, hold for 5 seconds…..and release. Move to your buttocks, tighten for 5 seconds……and release. Focus on your belly now, push it out as far as you can and hold for 5 seconds….. and release. Move up to your chest, squeeze tight for 5 seconds….and release. Move up to your shoulders, squeeze up to your ears, hold tight for 5 seconds….and release. Move to your arms, make your muscles tight, hold 5 seconds….and release. Move to your mouth open wide, hold 5 seconds….and release. Simulate a yawn. Move to your eyes, squeeze shut tight for 5 seconds and release. Go through this cycle three times. With each release say to yourself “sleep soundly, relax, and sleep”.

(E) mphasis on breathing
Now that your muscles are relaxed, you can focus on breathing. The simple 3-4-5 system discussed in my last article can help you focus on your breathing. Inhale for three seconds, hold for four seconds and exhale for five. Spend 2-3 minutes focusing on your breathing. You may even be asleep at this point.

(V) isualize  your surroundings
This part is really fun. Visualize what ever you would like. Might I suggest a bed made of clouds? How about the most luxurious bed you can imagine? I’m thinking tons of pillows, 1000 count cotton sheets and the smell of lavender.

(A) cknowledge your desires
Write your sleep desires before you begin your self hypnosis session. Writing them down lets the universe know your intentions.

(I)nclude specifics
Remember to be very deliberate in the statements you are going to give your subconscious mind. Record your desires to play through the night or just remember the positive, present oriented, self-soothing statements your wrote down before your self-hypnosis session. Ex: I fall asleep quickly and as soon as my head hits the pillow.  I always sleep soundly through the night only to be disturbed briefly if I have to use the bathroom.

(L) eave feeling peaceful
Generally, you will be completely asleep by now. If for some reason you are still awake, repeat the process over again.

I hope you have enjoyed learning how to use self-hypnosis to end insomnia and to sleep soundly.  I would love to hear your comments and feedback after trying this sleep soundly exercise.

Also, I have exciting news for the sleep deprived.  I’m releasing a FREE Sleep Soundly Hypnosis Iphone App in a few weeks! Stay tuned.

The Succulent Wife notes: of course, these are useful tips for us, the stressed-out adults. But let’s not forget our stressed-out students that are coping with cramming and finals right now. Let’s teach them these good techniques now so that they can maintain them for the rest of their lives. Kym’s CD or downloads are most useful too, especially for those who prefer to be guided through such exercises. Her Sleep Soundly program can be found here.