Well, that title has already put ideas into your head. You probably have this idea that self-hypnosis involves mind control, brainwashing or just some peculiar form of mind frame. Shock on you! Self-hypnosis does not involve any of these things.
You will be pleased to know that during self-hypnosis you are fully aware and in control of your body. Adding to that is this state is harmless and entirely natural, no wizardry mumbo-jumbo is involved. Coming out of the hypnosis is done at your own will or convenience. It is not a statuesque kind of state. Here is how to self-hypnotize yourself to sleep:
Clearing your mind
One of the main reasons you may be unable to sleep is due to having too many thoughts. What you do is release everything that happened during the day. Thoughts of what will happen tomorrow should also be released. Once you clear your mind of these thoughts, the next phase focuses on your breathing. Breathing should be done heavily, focusing efforts on drawing in deep and long inhalations. Exhaling slowly as you feel the air leaving your body, will give you a meditation like feeling.
It is followed by visualizing relaxing places, golf courses, beaches or a camping trip can be visual aids. The more visual the experience, the easier it becomes for sleep to come. If you are trying to figure out how to beat meth addictions check side-effects.
Releasing tension in the body
To make it easy for the self-hypnosis to work,ensure you have loose fitting clothes once you get to bed. Tight clothes such as jeans and vests should be removed and replaced with loose fitting garments. In this step flex or move each muscle in the body starting with the toes all the way up to the head.
It is meant to simulate how each of the muscle feels during active hours. After every muscle has been moved, allow your feet and toes to go limp with theminimal pressure exerted on them. Doing this allows your body to go into a relaxation mode making sleep easier.
Choosing a mantra
You may fall into the category of people who find it hard to visualize a relaxing place when you want to relax. That should not worry you as choosing a mantra will work the same way as visualizing an area. Say you decide mantras such as peaceful sleep, or beautiful sleep chants them after every exhale making it easy for you to sleep. Studies haves shown how self-hypnosis makes it easy to sleep by suggestions and relaxation. Your thought pattern in the brain will be completely rewired due to these suggestions, making it easy to catch some sleep.
Tips to help you sleep at night
Once you figure out how to cope with stress, sleep may or may not come naturally to you. We offer some of the tips to help you sleep.
Stressful situations often result to stress eating. Stress eating is unhealthy, and it causes discomfort that’s deprive you a chance to rest. What you eat in most cases influences how you sleep. Researchers say that those who eat fiber have deep, slow-wave sleep.
Those who eat a lot of fat have a restorative sleep. Sugar has proven to keep people awake. It is okay to have a little snack before bedtime but make sure that you eat lightly and healthy if you instead to have a good night’s sleep.
Cool Down Your Room
If you keep your room warm, you will feel comfortable. Cooling your room down is more likely to help you sleep much better at night. It’s much easier for your brain to relax in a cooler room. According to researchers, the ideal temperature to help you sleep at night is about 60 to 67 degrees Fahrenheit.
Dim the Bright Lights
Bright lights disrupt you from sleep. When going to sleep, make sure to either dim the lights or switch them off. It is much easier and soothing to sleep in a dark room. If you must keep the lights on, then consider buying a sleep mask.
Avoid Napping For Longer Than Half an Hour
We all love our afternoon naps. However, longer naps result to exhaustion and lack of sleep later in the evening. To avoid that, nap for a shorter time. Short naps prevent your body from falling into deep sleep. Keep your naps as short as ten to fifteen minutes.
Cut off Caffeine in The Afternoon
It is proven that caffeine takes around four to six hours to wear off completely. This could mean that if you indulge in caffeine in the afternoon, it will kick in at night and deprive you of sleep as a result. A cup of coffee might keep you alert, but it will also keep you awake when you need to sleep if you take it the wrong time. Simply avoid drinking caffeine after lunch.
Regular exercise relieves stress. Exercise has proven to use up energy and maintain a healthy weight. Maintaining healthy weight prevents some of the sleep problems like apnoea. It is advisable, however, to exercise at least four hours before your preferred bedtime. Working out before sleep gives your body time to relax and allow you to drift off to sleep.
Have a Warm Shower
Having a warm bath just before bed allows your body temperature to drop in response to the cool air in your bedroom. The temperature drop automatically signals the brain that it’s time to retire.
Schedule a Sleep Time
Having a consistent sleeping time has proven to be very effective. Your brain is automated to the fact that at a certain time it should be asleep. Try going to sleep and waking up during the same time every day for you to schedule your body into a constant and helpful routine.
Most people tend to check their emails and follow up on their social media while in bed. In most cases, that is not a good idea because you often find yourself glued to your phone for more hours than you would expect. To allow yourself to sleep, switch off all your gadgets thirty minutes before sleep time.
Adapting some of these changes into your life will make a difference. Your mood and energy will improve, you will be able to handle stress and as a result, sleep calmly at night.
The brain is very susceptible to suggestions, and it will be easy to self-hypnotize yourself to sleep by making continuous suggestions to it. It will eventually heed to those commands allowing you to fall asleep quickly.