According to the American Sleep Association, between 50 to 70 million adults in the United States suffer from a sleep disorder. Not only is adequate sleep important for our physical health but also for our mental and emotional well-being.

Often when people have trouble sleeping, they turn to over-the-counter or prescription medications. The problem with these solutions is, many come with side effects and can be addictive.

A potentially effective strategy for falling and staying asleep, but one that is often overlooked, is sleep hypnosis.

What is Sleep Hypnosis?

Hypnosis, or hypnotherapy, is a mental health protocol where an individual is put into a trance-like state from which they can alter their unhealthy habits and behaviors. For example, someone may use hypnotherapy to stop smoking or emotional eating. Hypnotherapy is also successfully used to manage chronic pain, improve mood, decrease depression and anxiety, and yes, help people get a better night’s sleep.

How Does Hypnotherapy Work?

No, your therapist won’t swing a watch in front of your eyes. That is the stuff of old Hollywood movies. They will simply talk softly and suggest some relaxation techniques to put you into a calm and trance-like state.

Don’t be put off by the term “trance-like”. You know that feeling you get when you zone out a bit and find yourself staring off into space for a minute or two? You just sort of zone out? This is a bit what hypnosis feels like. It is deeply relaxing and my own clients feel refreshed after a session.

Once you are in this deeply relaxed state, you will have greater access to your unconscious mind. You can then “install” ideas and concepts, in this case, that sleep comes naturally.

Is Hypnosis for Sleep Safe?

Hypnosis is completely safe. While you will be very relaxed, you will remain fully conscious the entire time. You will only do things and accept suggestions you feel 100% comfortable with. And no, you will NOT quack like a duck afterward!

And, unlike sleeping pills or other self-medicating behaviors, sleep hypnosis does not come with any unwanted, long-term side effects.

If you or someone you know has difficulty falling asleep or staying asleep and would like to explore sleep hypnosis, please get in touch with me. I would be happy to discuss how I may be able to help.

 

SOURCES:

• https://blogs.psychcentral.com/life-goals/2019/12/hypnotherapy-sleep/
• https://www.psychologytoday.com/us/therapy-types/hypnotherapy
• https://www.verywellhealth.com/hypnosis-for-sleep-disorders-89676

Humans are social creatures and we don’t do well in isolation. That’s exactly why state penitentiaries punish prisoners by putting them into solitary confinement. It causes them great mental anguish.

Many of us have felt like prisoners in solitary confinement over the last couple of months because of the COVID-19 pandemic and subsequent lockdown. And many of us have been feeling our own mental anguish from this extended isolation.

Who knows how long this may go on? While none of us have control over what our governments do, we do have control over ourselves and our perceptions of the world. With this in mind, here are some tips for coping with social isolation, for however long it goes on.

Isolate Yourself from the Media

If you’re paying attention, it almost seems as if the media is trying to confuse us and cause panic more than report on actual news. Watching too much news doesn’t help anyone’s anxiety levels, so stay informed as best you can but don’t binge-watch.

Get Creative

Being isolated can get very boring very quickly so it’s important that you try and get creative with your time. This could mean painting the living room and rearranging the furniture or getting your husband and kids to learn a new language with you. It could mean experimenting with an old recipe or making up a game with your kids. Just have fun and think outside the box!

Reconnect

Now is a great time to reconnect with friends and loved ones you haven’t spoken to in a while. And technology like Skype and Facetime makes it incredibly easy to chat with someone no matter where in the word they are.

Stay Active

A lot of the anxiety we may feel comes from the fact we aren’t moving our bodies as much as we usually do. It’s important to stay physically active during this time. So get outside and get some sun. Go for a walk or ride your bike. Not only is exercise good for us physically, but physical activity releases endorphins that make us feel good mentally and emotionally as well.

Meditate

The world is a chaotic place right now and it seems we are being hit with noise and negativity from all sides. It’s important to make time each day for some quiet meditation.

If you’ve never meditated before, that’s okay. Just try it.

One of the easiest ways to meditate is through a listening meditation. Find a space in your house where you can be alone and get into a comfortable position. Close your eyes and breathe deeply in and out… and simply listen to the ambient sounds.

What do you hear? The buzzing of a light? A fly? Your dog’s collar rattling down the hall as he scratches. Expand your hearing to see what else can you hear outside your house. Birds? Lawnmowers? Traffic?

Simply breathe and listen intently for 5-10 minutes. When you listen, you can’t think at the same time, and so you will notice finally your thoughts go quiet. This is paradise!

If you find that the social isolation is really beginning to trouble you and you’d like to speak with someone, please get in touch. I would be happy to discuss how I may be able to help.

 

SOURCES:

• https://www.psychologytoday.com/us/blog/addiction-and-recovery/202003/coping-isolation
• https://psychcentral.com/blog/quarantine-quandaries-how-to-beat-the-hum-drum-of-isolation/
• https://www.psychologytoday.com/us/blog/out-the-ooze/201611/the-perils-social-isolation