Fast Insomnia Cure
- It's been proven that when we're deprived of deep sleep, we experience our greatest day-time impairments, such as drowsiness, nausea, headaches, muscle aches, and trouble concentrating. - When we're deprived of sleep for any irregular amount of time, our body will sacrifice all other stages of sleep to regain deep sleep . It's believed this is why our body tries to gain as much deep sleep as possible in the first 3-4 hours of our sleep. - Because deep sleep is the first stage of sleep the body tries to get the most of, it's the stage least likely to be missed. As you may recall from the previous graph, the periods of deep sleep were longest in the beginning. - Our immune system also turns on during deep sleep to fight diseases. This is why we sleep more when we're ill.
To keep your clients from falling asleep on you, which is more of a problem in the afternoon than in the morning, use rapid or instant inductions and don't over-deepen the client. Letting a client sleep through a session is inexcusable and unethical. Hypnosis is not sleep. Sleep is a state of relative unconsciousness, while hypnosis is a state of focused or heightened consciousness. Bonus Tip Just before the session, if the client looks tired I like to remind them that hypnosis is not sleep, and if they fall asleep they will miss the whole thing, and have a very expensive nap This motivates them to stay awake during the session and wait until they go home to go to sleep. Naps are free at home and about 125.00 at my office.
Because insomnia and depression are so often found together, it is logical to wonder whether insomnia causes depression, depression causes insomnia, or they cause each other. The best evidence to date suggests that insomnia and depression share some common pathology that leads to both conditions (Roth & Roehrs, 2003). Although that may be true, it is of critical importance to note that they do not usually share the same temporal onset. In fact, insomnia often precedes depression (Ohayon & Roth, 2003). The onset of insomnia may serve as an early warning signal for an impending depressive episode and thus may be considered a significant risk factor for the eventual development of depression. Thase (2000) reported that in a prospective study of nondepressed subjects from the general population, complaints of persistent sleep disturbances were risk factors for the onset of depression within one year. In another study by Breslau, Roth, Rosenthal, and Andreski (1996), there was a fourfold...
What is the difference between someone with sleeping problems and someone who can fall asleep easily The answer lies in the natural sleep response. As you recall, the first stage of sleep is Stage 1 Sleep. It's in this stage that our brain waves lower from beta waves to alpha and theta waves, and we enter an Alice in Wonderland day dream stage that takes us deeper and deeper into sleep. For most people this response is automatic after they lie in their bed for a few minutes, I call this response the natural sleep response. Chronic insomnia happens because of a diminished natural sleep response. It's possible for your natural sleep response to be completely erased by a process called negative anchoring , this is how chronic insomnia develops. Usually people with chronic insomnia also live a life-style that involves all the bad sleeping habits we've talked about before, which makes sleep even harder to obtain, and when they do sleep, the sleep is very unfulfilling. We will not talk...
Melatonin is a hormone synthesized in the pineal gland and, to a lesser extent, in the retina. Melatonin is responsible for putting you to sleep and restoring physical energy while we sleep. If your melatonin levels are high, you will experience feelings of drowsiness, loss of energy, etc. Melatonin is released when we're exposed to darkness. The instant sunlight stops entering our eyes, our melatonin hormone level begins to rise. Your melatonin levels are EXTREMELY dependant on the amount of natural sunlight that enters your eyes during the day Higher exposure to sunlight delays the body temperature drop, and lets you stay awake and alert longer. Poor exposure to sunlight will promote a quick temperature drop and make you feel sleepy, tired, and out of balance. You will most likely experience the pressure to sleep very early in the day, or the pressure to sleep will be very minimal which might cause insomnia and poor quality sleep. Because melatonin is released when we're exposed to...
Studies show that when we're deprived of REM sleep, we exhibit certain day-time difficulties as well, mainly trouble with concentrating, and sometimes drowsiness. However, because the body tries to recover deep sleep first as a result of sleep deprivation, we can assume that REM sleep isn't as important to restoring our physical functions. It's not clearly known what purpose REM sleep serves however, scientists do have a theory that we absorb most of our daytime learnings during REM sleep. This would explain why babies spend so much time sleeping, 50 of that time in REM sleep.
Reiter and J. Robinson. Melatonin. New York, Bantam, 1995, p. 173. 2. G. Tooley, S. Armstrong, T. Norman, et al. Acute increases in night-time plasma melatonin levels following a period of meditation. Biological Psychology 2000 53 69-78. Midnight was chosen because melatonin levels normally begin to peak between midnight and 4 a.m. The four pooled samples during the control period varied over a thirteen-fold range from 28 to 363 pg mL. Comparably pooled samples varied in individual meditators over an almost tenfold range after meditation. This much individual variability makes it essential to study a large number of subjects in the future. 3. E. Solberg, A. Holen, O. Ekeberg, et al. The effects of long meditation on plasma melatonin and blood serotonin. Medical Science Monitor 2004 10 96-101. 4. S. Fischer, R. Smolnik, M. Herms, et al. Melatonin acutely improves the neuroendocrine architecture of sleep in blind individuals. Journal of Clinical Endocrinological...
The pattern of the insomnia is clinically revealing. Although insomnia associated with depression can affect sleep's onset or continuity, which sleep pattern is most affected correlates highly with the primary diagnosis. Anxiety and depression are most often found to coexist as comorbid conditions. However, when the anxiety is primary, the sleep disturbance is most often manifested as difficulty falling asleep, called sleep-onset insomnia. When the difficulty is staying asleep, as in early-morning awakening (called terminal insomnia for its disruption of the final, or terminal, phase of sleep), depression is most likely to predominate the clinical picture (Jindal & Thase, 2004). 1. Taking a brief sleep history involving questions about the insomnia's onset, duration, and severity. Asking about any precipitating events, lifestyle changes, and dietary changes (e.g., caffeine or alcohol usage) would be helpful. 2. Assigning the person the task of keeping a sleep diary for at least one...
When melatonin leaks out of the pineal gland and seeps into our bloodstream, it not only promotes sleep and tends to lower body temperature, it also influences our immune system. Sensitive melatonin-1 receptors cover the outer membranes of various cells, and some melatonin receptors act inside the cell's nucleus. Their messenger RNA correlates are found both in thymus and in spleen. In contrast, the messenger RNA for melatonin-2 receptors is detected only in thymus.6 One of the pivotal thymus (T) cells in this gland is called the T helper cell. These T cells help coordinate a large number of mechanisms in our immune response. They do so by releasing a variety of other signaling molecules called cytokines. Cytokines are glycoprotein hormones. They include the various inter-leukins, interferons, and so on. When melatonin promotes a good night's sleep it also confers immunological benefits.
It remains for the future to establish the degree to which some immunological responses linked to mindfulness meditation (see chapter 19) are part of a cascade of reactions during which melatonin plays a significant role. Plasma melatonin levels will be only one part of this research. A practical clinical matter will be the degree to which the subjects close their eyes while meditating. Given the glutamate, norepinephrine, and GABA influences discussed above, future investigators would benefit from the active participation of specialists in their team to explore all the implications of melatonin. Consultants in psychoneuroendocrinology and sleep research could be essential in conducting meditation research at this level of complexity.
Normally, our daytime melatonin levels are very low. In a milliliter of blood they often average less than 10 pg. A picogram is something on the order of a gnat's sneeze one trillionth of a gram. The phrase serves simply to point out that melatonin acts as a hormone. Like other hormones, its biological activity depends on its activating exquisitely sensitive receptor systems. Melatonin levels peak in early childhood, decline around puberty, then continue to decline substantially during each passing decade. Melatonin is a nighttime hormone. Normal adult levels don't start to rise until around 7 00 to 8 00 p.m. They peak at levels five to ten times higher around 3 00 a.m. By 7 00 a.m., melatonin has fallen to very low levels.
In the brain, melatonin acts upon its receptors to provide both circadian and seasonal timing cues. Melatonin-1 receptors inhibit the inherently rhythmic firing rate of the SCN. In contrast, when melatonin-2 receptors are activated, they shift the phase of the circadian rhythm that is generated within this nucleus.7 Therefore, melatonin itself is not a hypnotic agent that acts the same way as, say, the barbiturates do. Instead, it acts selectively. It can advance the time of sleep onset, because it shifts the phase of the daily (circadian) pacemaker. Melatonin is a lipid-soluble molecule. Its potent actions as an antioxi-dant have drawn increasing attention to the potential pharmacological roles that higher doses might have in reducing the harmful effect of free radicals in the brain.
Although there have been no controlled studies specific to the use of hypnosis with chronic insomnia secondary to depression, there have been numerous applications of hypnosis described in the literature for addressing insomnia and depression independently. The use of hypnosis in treating insomnia and sleep disturbances (e.g., night terror) has been described in numerous case studies and clinical reports, such as those of Anderson, Dalton, and Basker (1979) Bauer and McCanne (1980) Becker (1993) Borkovec and Fowles (1973) Evans (1976) Fry (1973) Graham, Wright, Toman, and Mark (1975) Koe (1989) Kohen, Mahowald, and Rosen (1992) and Stanton (1989). In general, each of these articles described the successful use of hypnosis for anxiety reduction, relaxation, and thought slowing and redirection. Stanton's 1989 study is particularly relevant for its successful use of a hypnotic relaxation technique compared with a stimulus control and placebo conditions for reducing sleep-onset latency....
Most Insomniacs suffer from a combination of type 1 and 2, if you suffer from type 3, you are most likely suffering from Sleep Apnea, or PLM (period limb movement), or other underlying sleep disorders. Also, if you are pregnant it is very common to experience type 3 Insomnia, especially in the last tri-semester of pregnancy. You've already learned about what makes sleep and qualitative sleep possible. You might already have an understanding as to why most people can't sleep, or sleep poorly. You've also learned some basics about the conscious and subconscious mind. What you'll learn here is that there's a very interesting mechanism that actually prevents people with insomnia from sleeping
Insomnia is often mistakenly looked at as a problem that has to be solved, when in fact it is simply a symptom of a weak sleeping system. If your sleeping system is weak insomnia is very likely to occur, and the only way to cure it is by strengthening your sleep system through using the methods in this book Inversely, insomniacs often have very unbalanced wakefulness systems as a result, which is why they wake up many times during the night and have trouble falling back asleep. These periods of nighttime awakenings usually happen at the end of a sleep cycle in Stage 2 Sleep. If someone has a weak sleep system it is very difficult for that person to sleep deeply, therefore they experience a lot more Stage 2 sleep, and awakenings are even more likely to happen. You can see how this results in an endless loop of poor sleep and day-time fatigue
Alcohol will suppress the 3rd, 4th, and 5th stage of sleep, which will result in a very light, un-restful sleep. Reduced REM sleep usually leads to a REM sleep rebound, in the form of intense dreaming or nightmares, which weaken your sleep for days afterwards. Alcohol also dehydrates your body, so even small doses of it will produce un-restful sleep. As you remember, your blood vessels dilate during deep sleep to allow more
Have you ever had trouble falling asleep Or perhaps you frequently wake up at night and can't fall back asleep As you may already know, my initial work deals with helping people with chronic insomnia cure their sleeping disorder at www.WonderfulSleep.com. If you've ever suffered from Insomnia, you're about to get a crash course on what causes it and how to deal with it. You'll also be able to use this information to increase the quality of your sleep. There are three types of Insomnia
Thus, rumination is an especially high-priority target at which to aim one's interventions, hypnotic or otherwise. Rumination generates both somatic and cognitive arousal, both of which can exacerbate insomnia, but the evidence suggests cognitive arousal is the greater problem. As Harvey (2000) reported in her research on the relationship between cognitive arousal and insomnia, insomniacs were 10 times more likely to cite cognitive arousal as central to their sleep difficulties, compared with somatic arousal. Harvey went on to say that the need for minimal cognitive processing and a reduced effort to fall asleep are key treatment goals.
As you recall, melatonin is a hormone in your body which controls your sleep, and is regulated in reaction to the amount of light available to you. Melatonin is produced when you're exposed to darkness. The more melatonin in your body, the easier it is to fall asleep and to sleep deeply. If you have too much light in your room while you sleep, your melatonin levels will be affected Recent studies show that melatonin is even affected by light touching our skin, not just coming into our eyes. This is why it's so important to sleep in total darkness, and again, why you should GET MORE SUNLIGHT
Stage 5 Sleep is probably the most fascinating stage of sleep, as scientists still do not know the true purpose of this stage. Stage 5 sleep is also termed Rapid Eye Movement, or REM sleep. During the 1950s a scientist by the name of Nathaniel Kleitman discovered that when people were in this stage of sleep, their eyes moved very rapidly in all directions. He also discovered that when people were woken up from this stage, 95 of the time they said they were dreaming just at that time. This is why REM sleep is also commonly referred to as dream sleep. It's believed that we dream mostly in the REM sleep stage. What happens to our brain waves during REM sleep
Researchers found that during certain phases of sleep, people's eyes start fluttering very rapidly even though they remain closed. Movements of the eyeballs can be horizontal or vertical. In addition, researchers found that REM sleep is characterized by the production of more alpha and beta waves by the brain, while ordinary sleep produces more theta and delta waves (having a slower frequency). This may sound like a paradox, since beta waves are characteristic of the waking state, while alpha waves are usually produced during a state between waking and sleep.
There are two types of Insomnia, short-term insomnia and chronic Insomnia. Short term Insomnia IS quite common, everyone in their life suffers from Insomnia at some point or another, and it is in reflect to the natural occurrences in our lives, stress, family and relationship problems, finances. Depression, medical and health problems are also very common causes of short term Insomnia. Here's where the real important thing you must understand comes into play. For most people, short term Insomnia lasts only a few days, afterwards their normal sleep patterns return. For others, that period never ends, short term Insomnia becomes a part of their daily lives, perpetuated by the Insomnia Cycle Effect, which turns short term insomnia into
A small proportion of sleep disturbance is associated with sleep apnea or medical problems and will not be amenable to treatment by psychological techniques. The largest proportion of sleep disorders are associated with psychiatric disorders, or alcohol or drug dependence that will require broad-spectrum interventions with these disorders along with symptomatic disturbance. It is thus vitally important to carefully evaluate sleep disorders to assess the etiologic contributors. Depression, medical conditions (e.g., apnea, myoclonus), substance abuse, and overuse of caffeine or nicotine should all be ruled out prior to considering intervention with hypnotherapy. There are, however, a proportion of insomnia patients whose sleep is disturbed by (1) cognitive overactivity and conditioned habit patterns incompatible with sleep (e.g., presleep patterns of worrying, rumination, compulsive analysis of the day's activities or planning for future events, reading, watching TV), (2) central...
It's during these 2 stages that we are truly officially asleep , this stage is also called deep sleep. As we enter deep sleep, our blood pressure, respiration, and heart rate, reach their lowest point of the day. Our blood vessels dilate and most of the blood which is usually stored in our organs during the day travels into our muscles to nourish and repair them.
Interventions currently in use for treating depression-related insomnia fall into two general categories medications (pharmacologic) and psychotherapy. These are not mutually exclusive treatments, and so-called combined treatments are common. There are four main categories of pharmacologic intervention for depressed individuals with insomnia single antidepressant medication (monotherapy) approaches, the use of two antidepressants, the use of a single antidepressant with either a hypnotic or antianxiety (anxiolytic) drug, or two antidepressants in combination with a hypnotic. Psychotherapeutic interventions for chronic insomnia associated with depression have focused on a number of key issues improving sleep hygiene (i.e., the behaviors and environmental conditions associated with one's sleep habits), reducing anxiety about sleep, and correcting erroneous perceptions about sleep (e.g., If I don't get 8 hours of sleep, I'll never be able to function ). In line with these goals,...
There are also many other individuals in the world who don't sail yachts or perform outrageously physically demanding tasks, yet they also sleep very little. Regardless of their sleep deprivation , they're always up beat, energetic, and full of life. Were these people just born with this ability, or is it something they're doing on a conscious subconscious level
There are people who get an average of 8 to 10 hours of sleep, and always feel tired, drowsy, low on energy, and complain about poor sleep , or sleep deprivation , and try to compensate by sleeping even longer In reality, they are sleeping TOO MUCH, and decreasing the quality of their sleep as well as their energy levels. This happens because there is an underlying energy and sleep mechanism in their body that they're not even aware of.
You will hear all the instructions given. Whether I am giving you instructions in person or you are giving them to yourself or your lover, you will hear everything that goes on around you and everything that your partner is saying. The only time you won't hear everything that is being said is when you go physically to sleep. As you relax in hypnosis it is very easy to fall into natural sleep. In a few minutes, however, you will wake up on your own. You will, however, respond to any suggestion you gave yourself before falling into natural sleep. Answer You will remember everything. (Unless you fall asleep while
Remember, your body temperature begins to rise the moment you get out of bed, start moving, and allow sunlight to enter your eyes. If you get up at different times every single day, this is the equivalent of putting your body through jet lag every morning. If your body temperature rises 2 hours later one day, then it will drop 2 hours later as well, making it harder for you to fall asleep and sleep deeper the next day if you decide to get up at a different time.
Sometimes we experience dukkha quite directly and graphically in our meditation our knees hurt and our backs hurt and our minds hurt. At other times, it's more subtle. We can't seem to concentrate we feel restless we don't think we're doing very well.Then our perception of suffering comes from seeing that we can't control things. The mind is ungovernable. We say, I will never fall asleep in meditation again, and then we fall asleep.
After sleep deprivation.5 The drug nialamide is a monoamine oxidase inhibitor and stimulant. Patients who take this medication on a long-term basis become highly resistant to LSD's effects.6 The reasons are complex. Nialamide slows the metabolic breakdown of biogenic amines, and it profoundly reduces REM sleep, among its several other side effects. We are still learning about all the places that LSD acts on, and the ways it interacts there.15 Human and animal studies provide four intriguing leads. First is the way LSD enhances early REM sleep. LSD prolongs either the first or the second episode of REM. The effect is substantial LSD can increase the length of the first REM period some 160 percent. But it does so only it is given either just before sleep, or one hour after sleep begins (figure 14).'6 And the dose of LSD is External chemical substances are only one way to abuse the nervous system and to promote alternate states. Many societies have used other rigorous means. To help...
Just after four weeks of meditation practice, the duration of pain shortened, appetite improved and my weight increased. That's around the time of opening up the Governor and Conception Channels. At the same time, I didn't feel tired so easily anymore. I felt more energetic and I slept better. My job requires me to 90 home two o'clock in the morning. I used to toss in bed, unable to fall asleep. I woke up unre-freshed. Nowadays, I would fall asleep after twenty minutes of meditation practice and wake up refreshed and energetic. Altogether, I have studied meditation for a year and a half now. My stomach trouble, my insomnia, my nervous anxiety, and my hot tempers have completely disappeared. I am much healthier and happier than ever. I am very grateful to my teacher and to all those who made meditation available to the public.
Now, if you would like to just go ahead and see if you can close your eyes. And I wonder if you can imagine, everybody can, imagining is something you can do, remember how much you imagined when you were little, or you can just remember a time when you were falling asleep (yawn), just falling sound asleep. Now, perhaps you can remember a time when you were soo-oo tired, and relaxed all your muscles totally relax and just remember a time when you were falling asleep, going into a deep sleep. Deeper and deeper and deeper (etc). That's right. Now, this is important, you can stay asleep as long as you want to stay asleep until I tell you, and remember, you will always hear the sound of my voice, however far or deep you go and you will always feel just fine and be just fine as a result of these suggestions. So, it's OK, just go ahead and fall sound, sound asleep. Deeper and deeper and deeper asleep. (Continue for 5 minutes.) You may or may not remember to forget everything that happens....
After being selected as an imperial student, I was to attend the university at Beijing. During my year-long stay at the capital, my interest in meditation grew and I often sat silently without giving rise to a single thought. I lost interest in books and did not study at all. Before I was to enter the national university at Nanking, I paid a visit to the enlightened Zen master Yun Gu at Chi-shia Mountain. We sat face to face in the Zen Hall for three days and nights without ever falling asleep. Master Yun Gu questioned me saying
In fact, traditional meditation postures include sitting, standing, walking, lying down, and moving in particular patterns (for example, t'ai chi or Sufi dancing). Basically, any position that you can comfortably sustain is appropriate for meditation. (To find a posture that works for you, check out Chapter 7.) Of course, lying down has its downside (so to speak) You're more likely to fall asleep. So, you may have to make a special effort (without getting tense about it, that is) to stay alert and focused. Also, you're better off lying on a mat or carpet, rather than on your bed for obvious reasons
Guide yourself consciously up to and. then let your rnind drift. Let whatever will come into your mind come, and allow your fantasy to flow naturally, however it wants. Don't bother to try directing it. (This is a trick I and many people use to fall asleep construct a sexual or other wish-fulfillment fantasy and then just let the mind wander as it will.) Go on for as long as you'd like, then take a deep breath, count up, and end the experiment by opening your eyes.
See how you tense up and fight these contractions Now I am going to show you how you can relax your whole body by breathing correctly so you will be able to be more comfortable and endure the contractions and perhaps even sleep until your baby comes. It is very easy to do. All you have to do is cooperate and fix your eyes upon this target. . At this point a fairly prominent object in the line of vision of the patient was used. Keep your eyes on this target and no matter what happens do not move them away. If you do, bring your eyes back to the target and you will find it will make you much more comfortable. This whole procedure is very much like your everyday activities for example, when you watch TV and are interested in the program, people come and go and you are not aware of them. Also, you may have experienced cutting your finger while cooking and not have noticed the pain or that it had been cut until afterwards. Or perhaps you might have seen a baby fall and hurt...
Remember that reducing your sleep isn't just about waking up earlier in the day. You may reduce your sleep by going to sleep later in the day. As you implement this program you will find that it becomes easier to stay awake longer and fall asleep later in the day, as your body temperature will drop at a later part during the day.
Now on the other hand, let's say that you are working in an environment where it is not important when your client emerges. Let's say that you are working in a clinic or hospital and working on pain management. Your client is in deep hypnosis and is totally without pain, perhaps for the first time in years. You can understand why your client does not want to emerge. So if your client patient is lying in her hospital bed, fine, just leave her there feeling wonderful. She will probably just fall asleep or she will just emerge on her own. Obviously, learning how to guide clients into these deep levels of hypnosis would benefit anyone working in a hospice environment.
Using my imagination I can begin to imagine that you I am sponge being wrung of any stress and unwanted feelings, down and out through my toes. I take these 3 deeper breaths and as I say sleep now so I do just that. I am aware of my own communication until my relaxation sensations are complete, then I do just go into a deep easy natural sleep. I now am going to spread through myself the colours of the rainbow. The colours are red and orange, yellow and green, blue and purple, lavender, and white. As I go through the colours, imagining them working their way through my mind and body, I do go deeper and deeper into that wonderful natural sleep. Just sensing the colour red and allowing it slowly evolve and turn into the colour orange, in my mind and in my body, slowly, calmly, easily and gently going into deep, usual sleep. That orange moving into the colour of yellow, filling my senses as it evolves through me into the colour of green, every nerve and muscle in my body is loose and limp...
The only time you won't hear everything that is being said is when you go physically to sleep. As you relax in hypnosis it is very easy to fall into natural sleep. In a few minutes, however, you will wake up on your own. You will, however, respond to any suggestion you gave yourself before falling into natural sleep.
R Weitzenhoffer (1971) has investigated slow eye movements of a pendular (sinusoid) type resembling those which have been reported to accompany Stage I of natural sleep and certain other altered states of consciousness. At such times the subjects have been found to be still responsive to the hypnotist. Spiegel (1972) has found eye-roll (the ability to look upward on signal while closing the eyelids) and squint during induction to be indications of clinical hypnotizability. Other investigators (Switras, 1974 Wheeler et al., 1974), however, have found no relation between eye-roll and other measures of hypnotic susceptibility in the laboratory. Ancient images as well as modern photographs of yogi in meditation also show the upward roll of the eyeball. Even though there are great individual differences in eye behavior during trance, it can be studied for whatever clues it provides regarding altered states of consciousness.
The shoulder and you can double your relaxation again from where you were. Then I would like you to ask your Unconscious Mind to just develop whatever inner mechanisms or imagination you need, so that you can see something. And if you don't see it clearly the first time, then perhaps you could see what you would see, if you could see it. You see Good. Just go ahead and close your eyes and go even more deeply asleep, good. Just go very deeply asleep, that's right. Deeper now, deeper, just relax every single muscle. Double your relaxation again, double it again, and go even deeper. Chris, I'd like you to make sure that the muscles around your eyes are so relaxed that you can't open them. And when you know they are, go ahead and test them, and notice how they stay totally closed. Good. Remaining deeply asleep, I'd like to borrow both your hands for a moment. I am just going to simply see what happens if we just (setting hands in motion) that's right. Remaining deeply asleep, let your...
If you get inadequate light exposure your body temperature will be closer to flat-lining , preventing quality sleep and lowering your energy levels throughout the day. Lack of sunlight also inhibits melatonin hormone secretion, this further promotes lower energy levels and sleep difficulties.
The best way to reduce your sleep is to do it gradually and go at a pace that is comfortable to you. Do not try to reduce your sleep cold-turkey. If you reduce your sleep by two hours right away your body temperature rhythm will not adjust immediately. Although it has been known to work, I do not recommend it. The first challenge with reducing your sleep comes with sleep cycles. As you know, during the last sleep cycle the period of rEm sleep is the longest. This is naturally when most of us wake up as it's easiest to get up from. The last period of REM sleep lasts for about 1 hour, but this varies from person to person. If you begin reducing your sleep it's possible that you might start waking yourself up in the deep sleep phase. If you wake yourself up during deep sleep it's relatively hard to get up and you will feel very tired, slow, and lethargic. If this happens, experiment by reducing your sleep by another 20 to 30 minutes to wake yourself up in REM sleep instead of deep sleep.
Your digestive system slows down at night, and it becomes harder to digest food. During deep sleep, a lot of energy is required by our body to pump blood through our muscles and replenish physical energy. Most of the energy during sleep is sucked up by our digestive system, therefore, the more demand you put on your digestive system during the night, the poorer the quality of your sleep will be.
In samatha meditation, the difference in terms of experience is in the levels of jhanas. Starting with access, the first, second, and up to the eighth jhanas are absorptions where they are like frozen states of mind. The mind is frozen and one with the object. It goes into deeper and deeper states. Usually people describe it as going into a void because the object is so subtle it seems like being in a deep sleep.
You find yourself standing at the bottom of the escalator now, just in front of you there is a bed, a very special bed, a bed of dreams. Should you clamber onto this bed, you will instantly fall into a deep, deep sleep. But not the kind of sleep that you enter at night, a special kind of sleep, for this is the bed of trance and when you clamber upon it you will enter a deep, deep hypnotic sleep.
In the thalamus, NO' levels rise 38 higher during active waking than during slow wave sleep. NO' levels are 6 higher during the active episodes of REM sleep than during the baseline state of active waking.9 Acetylcholine nerve cells down in the pons provide a plausible source for this release of NO' into the thalamus. Once there in the thalamus, NO' changes the oscillatory bursts of thalamic relay cells toward more tonic modes of firing. The direct effect of NO' on some GABAa receptors is to reduce their activity.10 However, in the hypothalamus, NO' may enhance the synaptic functions of GABAA in the paraventricular nucleus.11
A trigger represents an abrupt influx of stimulation. It prompts the lower cholinergic and glutamate systems in the brain stem to relay their activations to the cerebrum above. Under ordinary circumstances, our layers of inhibitory GABA and serotonin systems, among several others, suffice to hold these lower excitatory mechanisms in check. But some ascending activating projections may still be able to escape. This occurs especially when the brain happens already to be on the rising tide of one of its less stable transition periods. The advancing tidal edge of desynchronization recurs in cycles. It tends normally to occur at three times (1) during awakening (2) recurrently during the waking hours and (3) recurrently as part of entry into episodes of desynchronized sleep (REM sleep).
TM meditators have also reported that they witnessed a quiet peaceful inner awareness or wakefulness during sleep. Another series of sleep EEG studies was commendably performed in these subjects' own homes.3 While sleeping during the earlier portions of the night, the meditators developed the expected delta waves (1-3 cps), the EEG signature typical of slow wave sleep. However, on these slow waves, they also superimposed unusual degrees of faster theta-alpha activity. Moreover, during deep slow wave sleep, these advanced meditators now showed an unusual EMG finding epochs during which the EMG activity of their chin muscle was decreased. Such a decrease usually accompanies the elevated levels of brain activity found during normal REM sleep Z 316-322 . In addition, during their actual REM sleep, the density of their REM EEG changes was unusually increased.
We usually think that our dreams take only a visual form. Closer inspection reveals that dreams embody a kind of story. The yarn unfolds in narrative form. Recent evidence suggests that we don't process these storybook qualities of our REM dreams the same way that we process their visual counterparts. For example, one intelligent patient was studied after having had major damage to the right temporo-parietal region. This patient's dreams during REM sleep lacked their previous visual imagery. It was almost like I had a complicated story going on rather than a complicated movie going on. S9
Your sleeping posture can also have a very significant effect on how deep you sleep. If you sleep on your back or on your side, you should be fine. However, if you sleep on your front, or need to lie on your front to fall asleep this could have some serious repercussions on your sleep and your back
The cognitive series (cittavlthi) is an explanatory tool introduced in the Abhidhamma and the commentaries to account for the organization of acts of mind into purposive sequences. In the philosophy of mind underlying the Abhi-dhamma, the mental process falls into two general categories. One is passive consciousness, the other active consciousness. Passive consciousness consists of a succession of momentary mental states of a uniform nature, called the life-continuum (bhavanga). This type of consciousness runs through and beneath the whole existence of an individual from birth to death, interrupted only by the occasions of active consciousness. The life-continuum is a result of kamma generated in the past existence, and determines the basic disposition of the individual in the present. It is most prominent in deep sleep, even though it occurs undetected countless times each day during waking hours in the brief intervals between active consciousness.
I then added specific posthypnotic suggestions that upon reopening his eyes he would find himself in a pleasant and interesting posthypnotic state that during this state his right hand would take a pencil and begin to write on a sheet of paper the word sleep several times until his eyes became heavy and closed that when the pencil would become too heavy and fall out of his hands he would find himself in a deep and relaxed sleep. His need to be in control permitted him to write the word sleep 10 times before any response to the posthypnotic suggestion of falling asleep became evident.
All the images that you perceive in your mind are clairvoyant. When you are falling asleep they become stronger. When you are falling asleep or coming out of sleep you can see things very vibrantly. It is because you are starting to walk in or out of these worlds. While the physical body is sleeping, the consciousness, maybe in the ego or out of the ego, is walking around in the 5th dimension.
Determine the first moment at which the patient experienced the pain. Discover whether the patient was awake or asleep at the time. (Sleep means either natural sleep or a period of unconsciousness as from chemo-anesthesia.) 10. Train the patient carefully with auto-hypnosis induction and simple use of brief periods for complete relaxation. This should be restricted to three minutes, at the most, from onset of a medium trance to the moment when the eyes feel like opening. The author insists that the patient stick to the time limits rather than drifting off into natural sleep or prolonged reverie. If too much time is lost during these exercises, the patient will tend to discredit results and will give up the rehearsals as a needless waste of time. The two- or three-minute exercises should be repeated after each meal and at bed time, four times a day. This is no more time than might be taken in smoking five cigarettes during the day.
The Insomnia Terminator of Wonderf ulSleep.com How Important is Deep Sleep _13 How Important is REM Sleep _13 Melatonin and Sunlight_ 17 Chapter 4 Can't Fall Asleep _3 7 Methods to Battle Insomnia, and What Else Could Be Preventing You From Getting Types of Insomnia_37 The Natural Sleep Response_38 How Light Creates Insomnia_45 Insomnia is a Symptom, not a Problem_47 Tying it All Together to Increase Sleep Quality and Reduce Sleep_49
The beautiful thing about giving them the choice about when it is going to happen, in other words, before they fall asleep tonight, or in maybe a long, long time like three or four nights' time, is we are actually giving them something to redirect their resistance towards.
Another example would be in the case of insomnia. When an insomniac worries so much about whether or not they will sleep, that the worry alone creates the insomnia. The more they try not to think about whether or not they will sleep well the more anxiety it creates, producing the very thing they don't want.
In fact, clients in the coma state tend to become unresponsive and may not even follow instructions to emerge They can emerge if they want to, they just might not want to. They are not stuck in hypnosis. If left unattended they will either emerge when they are ready to or fall asleep. If you must have them emerge, use the coma threat. (The coma threat will be discussed in number 89.)
Another reason why you may have trouble falling asleep at night is because your body temperature simply isn't dropping If this is the case, it could either mean You're not getting adequate sunlight or exercise during the day. Or you simply need less sleep Stay awake longer and this won't be a problem -) If this problem still persists, you taking a hot shower before going to sleep can help drop your body temperature, however, you must do this right. A lot of people have conflicting opinions whether taking a hot shower or bath before sleep actually helps you fall asleep.
Still, the right hemisphere is not the sole generator of visual imagery, including that during dreams. The same number of dreams occurs during sleep whether the EEC of the right or the left hemisphere was the more activated at the time. Moreover, if EEC asymmetries do occur during desynchronized REM sleep, they lateralize to the same side as they did when the same subjects were in synchronized, non-REM. sleep.22
Thus, in hypnosis, imagery experiences that might otherwise seem superficial and silly may often produce potent therapeutic change. Watkin's (1980) silent abreaction procedure (see Chapter 16), in which a patient imagines demolishing a large boulder to safely vent resentment and anger, is an example of this category of techniques. Another clinically useful method is the red balloon technique (Walch, 1976). Some symbolic imagery techniques that were formulated by Dr. Harry Stanton may be found in this volume in the sections on ego-strengthening, anxiety, and sleep disorders. Hammond's master control room technique in the chapter on sexual dysfunctions is yet another example of a symbolic imagery procedure.
In your Powerful Sleep plan I suggest that you take a 10-45 minute nap during your day to physically recharge yourself, it's ideal to take this nap when you experience this body temperature drop as it will help you sleep. Always limit your naps to 45 minutes to avoid entering deep sleep. When you wake up from your power nap it's usual to feel a bit lethargic and drowsy, this is because your melatonin levels are high. Get as much high intensity light as possible the moment you wake up, and make sure to MOVE your body to get your body temperature up and running again.
During deep sleep our blood vessels dilate, and most of the blood which is usually stored in our inner organs throughout the day travels into our muscles to repair them. If your body is dehydrated, your blood clumps together and doesn't get to all the places it needs to, it doesn't carry enough oxygen to all your muscles. During REM sleep, respiration and blood pressure escalate dramatically, blood flow to the brain and muscles also increases.
Different people have different tolerance levels to caffeine, so caffeine doesn't affect everyone's sleep in the same way. Also, if you drink one or two cups of coffee in the morning, it's unlikely your sleep will be affected. However, seeing how caffeine can stay in the blood stream for hours at a time, if you drink caffeine at least 6 hours prior to sleeping, it will affect the quality of your sleep, it will be difficult for your body to enter deep sleep or spend a lot of time in deep sleep because of the stimulative effects. You might also experience frequent night time awakenings out of Stage 2 sleep.
It should also be noted that premenstrual syndrome (PMS) patients may be benefited by self-hypnosis training (Hammond, 1988d). Hypnosis may assist these patients to reduce such primary symptoms as anxiety, overemotionality, and anger (Hammond, 1988e). PMS patients commonly feel out of control, and experience diminished esteem and depression. Self-hypnotic techniques offer PMS patients a self-management skill that allows them to regain feelings of control, and it may be used to increase ego-strength and feelings of self-efficacy. Hypnosis may further assist such patients to cope with premenstrual cravings for sweets and salt, which seem to exacerbate the condition, and to cope with fatigue and insomnia.
Now there are many ways in which you can radiate metta. As we have said you can do it anywhere and at any time even when you are doing things, working, eating, shopping, walking on the road, standing in a queue, lying down at night before falling asleep, etc. All you have to do is to radiate thoughts of goodwill to the
Sleeping pills are complete poison to your sleeping system. Sleeping pills often turn short term insomnia into chronic insomnia. 4) Synthetic Melatonin The National Institute of Health recommends that sleeping pills be prescribed to patients for a maximum of 4-6 weeks as the body does become habituated to sleeping pills after a few weeks, and they lose their effectiveness. However, most doctors prescribe them for months or in some cases even YEARS Sleeping pills perpetuate insomnia because they support the belief that insomnia is a disease that has to be cured with pills. As you know by now, sleeping is an inner system that is very easily corrected if you know the mechanics of it The main reason why doctors prescribe sleeping pills is because they simply don't want to deal with the patient's sleeping problem, as most doctors only receive about 1 hour of training on sleeping problems, prescribing pills seems like a very easy solution. Patients often become psychologically dependant on...
The authors was conclusion that treatment needed to attend to both the tinnitus and the depression when present. Common challenges facing tinnitus sufferers in at least half of all cases include clinical depression (75 ), insomnia (56 ), adverse effects in lifestyle (93 ) and sexual difficulties (52 ).
Every time you are in bed ready to go to sleep, you will get the feeling you are getting a headache as soon as you experience this feeling, you will breathe slowly, regularly, and deeply, as you are doing now with each slow, regular, deep breath, the feeling that you are getting a headache will begin to subside, and then leave you completely. You will then go into a normal, natural, deep sleep you will sleep the night through, and awaken refreshed at the correct, proper time, feeling very good, sound in body, sound in mind.
If we realize the Natural State for the moment, then there is no special description to be made of the state of calm or of the movement of thoughts. There is just this presence, whether there is calm or movement, it makes no difference. But this Natural State of Rigpa is not the same as just relaxing and having a blank mind with no thoughts present for a little while, or like deep sleep without dreaming, or like unconsciousness generally. This is because a bright clarity is present here in the Natural State. We are aware and we are alert, although we are not thinking. This is nothing special and it is quite normal, but usually we are unaware that we are aware.
(xviii) I then count very slowly, 1, 2, 3, 4, 5, 6, 7. The patient may have to make a strong effort, but usually succeeds in opening his eyes at the time appointed. In unusual cases blowing upon the eyelids and suggesting awakening will succeed. Should even this fail, which is extremely rare, or should you be called in to deal with a case which has been hypnotised, and whose hypnotist has, through want of skill, failed to awaken the person, you will speak as to a third person, and say 'Mr. (or Miss) X will wake up refreshed, and without any headache or tiredness, in exactly five minutes time. This method will always succeed. (vii) (The great advantage of this method is that the patient can afterwards hypnotise himself by the use of a similar record, only with auto-suggestions also recorded on the gramophone record, so that the patient not only gets the benefit of the hypnotic sleep, but also of the potent suggestions, made out in the form of a telegraphic wire, using a self-stopping...
When evaluating a new patient, I listen to the patient's communication regarding dysphoric feelings of helplessness, anxiety, hopelessness, inner tension, insomnia, fear, restlessness, and so on. I introduce the idea of using hypnosis by making it relevant to the patient's presenting symptoms, saying to the patient something like this, 'Would you like to learn an exercise of how to reduce your anxiety and promote a sense of calmness and relaxation ' Patients generally respond affirmatively. I then proceed by teaching the patient a self-hypnosis exercise loaded with suggestions and images of calmness and comfort, asking the patient to select a place associated in their mind with such feelings. Some patients select a mountain trail, an inland lake or a state park, many select an ocean beach.
Once our spaniel has descended further into deep sleep, another faint footstep won't stir him. Only when he is lighter will the stimulus rouse him. Only when his brain is operating near this more elevated plane of tonic arousal will the next noise prompt him into a brief phasic arousal, one strong enough to cause his ears to prick up. Arousal carried to its furthest extreme could cause him to become hyperexcitable and develop seizures. At the opposite, low end of his scale of arousal, he might not respond because he had been deeply anesthetized or was in coma. Note what we have been doing. We have been using how quickly our dog responds to a weak sensory stimulus to gauge what his basic level of arousal is.
This stream of ideas, images, and instructions from the hypnotist tends to rely on metaphors to a much greater extent than does normal conversation. Furthermore, in order to perform as directed, you are urged to complete these metaphors by engaging in a process of as if imagining. The hypnotist says, You are becoming very, very sleepy and you are supposed to let yourself feel as if you were failing deeply asleep. You are not merely to imagine feeling asleep but are to enact a performance of falling asleep.
This approach takes four one-half hour visits and is practical in a family practice office setting. I use this approach for conditions from insomnia to migraine. I may superimpose specific suggestions for particular symptoms, but have found that this general approach results in spontaneous remission of many symptoms, which is very powerful feedback to the patient to keep practicing. The patient is seen in follow-up at one month and two months, and then reinforced on routine visits for medical care.
Another important cluster of GABA nerve cells resides down in the ventro-lateral preoptic area. GABA from their terminals inhibits the firing of both the histamine cells of the tuberomammillary nucleus of the hypothalamus and the serotonin and norepinephrine nerve cells down in the brainstem.2 Normally, when the tuberomammillary nerve cells do fire in the posterior hypothalamus, they help to drive our wakeful states. In contrast, GABA cells farther forward in the preoptic cluster are more active in slow wave and REM sleep. And when GABAA receptor agonists are injected directly into the tuberomammillary nucleus, they inhibit its functions and produce sedation.3
Now during our sleep we often have periods where our eyes move more quickly. This stage became known as Rapid Eye Movement or REM sleep. At this time our brains emit very fast waves of up to twenty cycles each second known as beta waves. During this period a number of very important things are happening within our bodies. It is at this time that we dream and if awakened we could give accurate descriptions of our dreams. The eye movements are very similar to those that might be made by someone who is awake and is looking about them. When REM sleep stops the first stage of sleep starts over again.
REM is commonly observed in clients experiencing the deeper levels of hypnosis and is commonly observed in clients when they are in deep levels of natural sleep. If the client becomes unresponsive, you will need to check to make sure that the client is not asleep or in a deeper level of hypnosis than is useful, for example the Esdaile State (commonly know as Hypnotic Coma State). These deeper levels of hypnosis are perfectly safe, but are not ideal for hypnotherapy (unless the hypnotherapist intends to guide the client into a state of hypnotically-induced anesthesia for a medical procedure or for working on chronic pain).
Have you begun to fight over whose turn it is I hope not. In any case this chapter will help because in Plan B, you are going to alternate roles has hypnotist subject, every single night. You may continue your role for two or three consecutive sessions if you like. You have both been conditioned by now to fall into a deep state of hypnosis as you fall into natural sleep. Whatever intervals you both agree on will be the correct intervals.
As a simple example, Erickson is on record as having treated insomnia NOT by focusing on sleep at all, nor on the belief that, I suffer from insomnia, but by putting his effort into establishing a new pattern of behaviour, which is that if sleep does not come then the sufferer should get up and polish floors for hours (Gordon & Myers-Anderson (1981)Bib pp. 149-150). Let us see how this works. A typical insomnia problem involves an increasing positive feedback loop Arousal Anxiety Arousal . Notice that no claim is being made that those are the ONLY ways of tackling the above problems. The problem of insomnia may be tackled in many ways. A common one is to give the sufferer a suitable tape which, typically, activates a non-rational part of the mind. This might be a generic, Imagine yourself on a desert island script or a more specific, You like walking. You are now going to imagine yourself on an old familiar walk, and follow it every foot of the way
It remains for future research to clarify to what degree the dim zendo light acting on the SCN contributes to these phenomena, and also to what degree additional mechanisms hinge on norepinephrine, on melatonin, and on the other intricate neuroendocrine influences on CRF, ACTH, and cortisone that are mediated via the hypothalamic-pituitary-adrenal axis.
Biofeedback and Self-Control (Aldine Publishing Company), an annual on the regulation of bodily processes and consciousness also has numerous reports on the beneficial effects of biofeedback, relaxation and meditation n hypertension, abnormal heart rate, headaches, chronic pain, asthma, insomnia, epileptic seizures, stroke patients, eating disorders and peripheral blood circulation. This annual is of a highly technical nature, consisting entirely of scientific papers. The Reports will bring you excerpts in layman languge in future volumes. and SOCIIOLOGICAL effects of Transcendental Meditation. The papers under Physiology practically confirms all the aspects quoted above. In short, pateints with hyperthension, angina pectoris, bronchial asthma, inflammation, insomnia, and overweight problems were helped by T-M as borne by scientific studies.
Transcendental Meditation, Biofeedback, Autogenic Training, Hypnosis and Progressive Muscular Relaxation. Progressive Muscular Relaxation advocated by Edmond Jacobson M.D. had achieved excellent clinical results in treating cardiac neurosis, sleep disorders, hypochondria, chronic tiredness and anxiety neurosis etc. . Autogenic Therapy introduced by the German Physician J.H. Schultz had great successes with common psychosomatic disturbances like insomnia, neuraesthenia, constipation, stomach ulver, headache, nuscular tension and irritable bowel syndrome on the other hand psychosis, depression, schizophrenia and epilepsy had responded well only when there is concurrent tight psychiatric supervision. Biofeeback has helped many people to loosen up, to reduce their worries, anxiety or frustration, and has provided them an alternative to alcohol or tranquilizers. Biofeedback has no khown adverse side effects while all drugs potentially have some.
Most frequent of all symptoms were the symptoms of insomnia (but, interestingly, not hypersomnia) and feeling fatigued most of the time. Targeting insomnia with hypnosis has special importance because insomnia is both a symptom and risk factor. (See my insomnia chapter in this volume Chapter 7 for a more in-depth consideration of this topic.) For reasons currently unknown, there is a correlation between insomnia and later relapses. For someone suffering a depressive episode and experiencing a sleep disturbance, if the sleep disturbance remits when the depressive episode ends, the person is statistically at a lower risk for later relapses. If, however, the depression lifts and the person's disturbed sleep does not return to normal, the person is at a higher statistical risk for later relapses (Kravitz & Newman, 1995). Thus, assessing the client's sleep is important for clinicians to do. Actively intervening with hypnosis to enhance sleep (through suggestions for...
Hypnotherapy is often ineffective with pain of a psychological nature, particularly when pain is seen to be a depressive equivalent. Masked depression is one of the conditions where hypnosis should be avoided unless the hypnotist is able to deal properly with depression, using medication and psychotherapy. This situation should be suspected if the patient gives a history of sleep disorder, fatigue, lack of interest in sexuality or in general, or inability to work or a tendency to stay in bed. This is particularly so if the patient functioned effectively previously such patients can respond dramatically to antidepressant therapy. Hypnosis may be used after the depression is controlled.
Firm evidence shows that meditators fall asleep. One study was performed on five TM meditators, four of whom were teachers. They spent 19 percent of their time in stage 1 drowsiness, 23 percent in stage 2 sleep, and 17 percent in stage 3 or 4 sleep. Even during their first twenty minutes, over 40 percent of their time was spent in stages 2 to 4 of sleep.24'25 The fact that no REM sleep episodes were observed may be explained by the fact that the studies were performed in the afternoon when the pressures to enter REM are lower.
In Fenwick's laboratory, almost all meditators showed the slow, rolling eye movements diagnostic of drowsiness. Many also had gross jerkings. These jerks were comparable with those seen in transitional periods when other persons are descending into sleep. These findings led the authors to suggest an important point meditators seemed able to hold themselves at the transitional level, a level at which they were neither entirely awake nor entirely asleep.20 Other EEG studies confirm that some experienced meditators do learn to enter and remain in a stable EEG condition, a phase intermediate between wakefulness and drowsiness, yet one during which they do not actually fall asleep.21
Stay at home, particularly in the winter they are afraid of the cold. So they keep the heating on and the windows shut, burning the oxygen out of the air. Then they fall asleep. As a result they find themselves getting even more tired a d weak. But they think this is just a normal condition of old age. Even doctors tell them, 'Oh, that's only to be expected at your age. Just get more rest and you will be all right.' But basically what they are missing is the main source of energy -fresh air The best thing to do is to open windows for a couple of minutes in the morning and evening to allow the house to breathe. You may even save on your heating bill because fresh air warms up more quickly than stale air When you want to go to sleep you need to prepare your mind and body. Take some fresh air, or just close your eyes for a while. The best preparation is a combination of Qigong and meditation. This will allow you to have a good night's sleep and wake up refreshed, because your body and...
Insomnia Insomnia Case An elderly lady came in for a free con sultation to see what my fees were and if I could help her overcome her insomnia. Typically, she lay awake nearly all night, every night, not getting her needed rest. She was on social security and couldn't afford a multi-session program. She felt all she could afford was one 25 session. 1. That she would drift into a deep, completely restful, natural sleep and remain soundly asleep until it was time for her to awaken.
As with any of the self-hypnosis methods I share with you here, direct your mind using your internal dialogue and your imagination throughout this process. Doing this before you sleep is best for some people, however, as I mentioned earlier in this programme - you may well fall asleep if you do it at this time. You unconsciously associate this time with sleeping, and your unconscious mind also associates your bed with sleeping and may well just instigate the sleep process because it thinks that is what you want. So you need to keep your wits about you and not wander off while you are running through each of these steps - focus is key here.
Migraine *29 hypochondria *21 insomia, see sleep disorders interest in work, loss of 147 mental faculties concentration, poor 147,148 emotion, sad 138 memory, impaired 147, 148 mind, clouded 139, mind, disturbed 183 thoughts, uncontrolled 156, 182, 183 nervous tension *23, *25, *29, 138, 139, 140, 146, 147, 148, 152, 153, 156, 170, 171, 182
The bhavanga or stream of consciousness is made up of a succession of cittas proceeding through beginningless time. With each new life the bhavanga springs up in the mother's womb at the moment of conception (in the case of human or animal life). It is rooted in ignorance (avijja), supported by the desire to exist (bhavatanha), and given its specific form and character by the generative kamma of the past. Through the course of a lifetime it continues to function whenever the mind is free from active thought processes. It is most conspicuous in deep sleep, but it also occurs very briefly innumerable times during waking life between occasions of active perception and cognition.
Tape 3 Module 26 Ericksonian-style Indirect conversational covert hypnosis - explanation & demonstration Module 27 Exercise & independent study assignment Indirect methods of hypnosis Module 28 Hetero-hypnosis versus self-hypnosis Module 29 Hypnosis scripts Module 30 Exercise Creating hypnosis scripts Module 31 Exercise Self-hypnosis Module 32 Hypnosis for relaxation & stress reduction Module 33 Exercise Applying hypnosis for relaxation & stress reduction Module 34 Hypnosis for Smoking cessation Module 35 Exercise Applying hypnosis for smoking cessation Module 36 Hypnosis for weight reduction weight management Module 37 Exercise Applying hypnosis for weight reduction weight management Module 38 Hypnosis for sports improvement Module 39 Exercise Applying hypnosis for sports improvement Module 40 Hypnosis for insomnia Tape 4 Module 41 Applying hypnosis for insomnia Module 42 Hypnosis for Pain control Module 43 Exercise Applying hypnosis for pain control Module 44 Hypnosis for...
One noteworthy finding was that, while sleeping, subjects reduced habituation to the sound of a tone. Hence, hypotheses derived from studies of normal waking subjects could not be transferred to the way they might respond to stimuli when they had entered slow-wave sleep or were dreaming.9 Of particular note was the evidence that subjects who had entered REM sleep made no clear EEC response to the stimuli used, nor did stimuli presented during REM sleep cause habituation of either their heart rate response or their finger pulse response. Moreover, habituation studies in general gave inconsistent results, even when the stimulus parameters were well defined.
Put a full glass of clear water on a table in your sleeping room. Sit in a chair beside the table and gaze into the glass of water and think how calm it is. Then picture yourself , getting into just as calm a state. In a short time you will find the nerves becoming quiet and you will be able to go to sleep. Sometimes it is good to picture yourself becoming drowsy to induce sleep, and, again, the most persistent insomnia has been overcome by one thinking of himself as some inanimate object--for instance, a hollow log in the depths of the cool, quiet forest. Those who are troubled with insomnia will find these sleep exercises that quiet the nerves very effective. Just keep the idea in your mind that there is no difficulty in going to sleep banish all fear of insomnia. Practice these exercises and you will sleep.
Other examples arise in many contexts sleeplessness can lead to an anxiety (about lack of sleep) which in turn leads to sleeplessness a sickness at the thought of food can lead to a fear of starving to death which can lead to an increased feeling of sickness the pain of muscle tension can lead to mental worry which can lead to yet further muscular tension an asthmatic attack may both be caused by anxiety and provoke anxiety, in which case a vicious circle can exist acid production in the stomach can both be prompted by stress and (because of its discomfort) cause stress perhaps simplest of all we have the fact that the feeling of fear can itself be fearful, though a more careful analysis of this will usually show that there are two parts to the system - the emotion of fear and the mental process which says, This feeling is dangerous .
Mack who was having trouble sleeping. Night after night he lay awake staring at the ceiling. His son was very concerned, tried many remedies, tried many doctors, and finally, in desperation, called a famous hypnotist who specialized in insomnia. Her fee was enormous, but worth it. Madame arrived, scarves flowing, eyes gleaming. She hypnotized Mr. Mack, ending with the suggestions Your eyelids are closing now, you are sleepy, you are sleepy, you will sleep for eight hours. Every night you will quickly fall asleep at midnight and awaken at 8 A.M., completely rested. Your eyes are closed, you are sleeping, you are sleeping. Mr. Mack's eyes did indeed close and his breathing grew deep and regular.
The Insomnia Battle
Who Else Wants To Sleep From Lights Out 'Til Sunrise Without Staring At The Ceiling For Hours Leaving You Feeling Fresh And Ready To Face A New Day You know you should be asleep. You've dedicated the last three hours in the dark to trying to get some sleep. But you're wide awake.