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How To Do Self-Hypnosis For Sleep


    There are times when sleep problems might seem intolerable, which can lead to an unending cycle of tossing and turning. And it’s a condition that many people have to deal with. Up to thirty percent of individuals have indicated that they get less than seven hours of sleep each night, which is considered the optimal amount of sleep.

    The use of self-hypnosis methods may help you in changing your pattern of disrupted sleep.

    Common Sleep Issues

    There are a variety of potential causes for why you aren’t receiving regular, high-quality sleep, and the effects of obtaining less sleep may be rather variable. Common sleep problem symptoms include:

    • having difficulties going asleep
    • having trouble staying asleep
    • regular nightmares or night terrors
    • excessive daytime sleepiness
    • increased activity and mobility during sleeping

    Insomnia is characterized by difficulties falling asleep or staying asleep, according to medical professionals. Acute insomnia, also known as short-term insomnia, can only endure for a few nights. On the other hand, if you suffer from chronic insomnia, you have trouble sleeping for at least three evenings every week over at least three months.

    Sleep disturbances may be caused by various disorders affecting a person’s physical and mental health, such as various pain syndromes or neurological problems. You may be suffering from primary insomnia if there isn’t a specific medical condition keeping you up at night. On the other hand, if you know that your trouble sleeping is a manifestation of a more serious health problem, this is referred to as secondary insomnia.

    Sometimes it’s simply life that’s irritating your sleep, rather than a documented health issue, such as if you’re going through unpleasant relationship troubles, doing shift work, or under a lot of stress.

    Common Solutions for Bad Sleep

    Melatonin, valerian, and tryptophan are over-the-counter pharmaceuticals and natural supplements that are often the first line of defense for those struggling to get a good night’s sleep despite their best efforts. If you seek the assistance of a healthcare practitioner, there is a good chance that the practitioner may recommend pharmaceutical intervention as a treatment for your sleep disturbance.

    On the other hand, sleep pharmaceuticals, often known as sedative-hypnotic drugs or sleeping pills, are not completely risk-free. These drugs may cause dependence, daytime sleepiness, nausea, lethargy, disorientation, and memory issues when used for extended periods.

    Many individuals choose non-pharmacological therapies, such as meditation, hypnosis, and programs that teach proper sleep hygiene due to the recognized adverse effects of pharmaceutical options.

    Do not undervalue the significance of having good sleep hygiene; it might be just as vital as having good bodily cleanliness. According to the American Academy of Sleep Medicine, your actions may significantly affect your sleep quality, particularly in the hours leading up to the night. Your routine in the hours before bedtime has the potential to either encourage good sleep or contribute to an extended night of unrest, followed by a challenging morning.

    First, to increase the quality of your sleep, you should improve your sleep hygiene. This may be done by keeping a regular sleep and waking routine.

    Creating a soothing routine for bedtime can help reduce the need for naps in the afternoon.

    Maintain a regular exercise routine and stay away from bright lighting.

    Turning off the television or other electronic device before going to bed, winding down before bedtime with an activity that you find calming, such as reading (a book—not your Kindle) or listening to soft, relaxing music avoiding heavy, filling meals right before bed avoiding alcohol, caffeine, and cigarettes just before you turn the lights out switching off the television or other electronic device before going to bed turning off the lights before going to bed

    These steps are simple and straightforward to carry out. However, if you find these suggestions for good sleep hygiene aren’t helpful, you may consider taking a more complete approach. For instance, cognitive behavioral therapy (CBT) is beneficial in treating sleep disturbances, especially when paired with hypnosis.


    You will enter a state of profound relaxation, heightened concentration, and heightened receptivity to suggestions while you are hypnotized. It is not a mind control method; rather, it makes you more open to new ideas. Instead, it is a method backed by science that may assist in lowering arousal levels and promoting relaxation.

    If you’ve been having trouble falling or staying asleep, hypnosis may help you relax to the point where you can go to sleep and remain asleep. One way to think of it is as a more potent kind of guided meditation that has been purposefully developed to enhance sleep.

    Individuals who suffer from sleep difficulties may find that hypnosis as a therapy for sleep is an attractive alternative since it is cost-effective, safe, and simple to put into practice. Additionally, hypnosis may help people fall asleep faster and stay asleep longer.

    The use of hypnosis as a treatment for sleep problems has been the subject of a significant amount of study, and the body of knowledge on the advantages of adding self-hypnosis into your evening routine is expanding.

    More than half (58.3%) of the studies included in a meta-analysis published in the Journal of Clinical Sleep Medicine showed evidence that hypnosis might benefit sleep. This finding was based on examining the findings from 24 separate research publications.

    The study also showed minimal adverse effects when hypnosis was used to treat sleep disturbances. This was one of the main takeaways from the study.

    According to other scientific investigations, an improvement in sleep quality brought on by hypnosis is only a side effect. For instance, one research that investigated the efficacy of lowering pain with hypnosis showed that participants not only reported decreased pain but also improved their sleep quality simultaneously.

    Insomnia, whether primary or secondary, and many other health issues, such as cancer or troubling menopausal symptoms, are treatable with hypnosis. This is because issues with sleeping and a wide variety of other health disorders might occur simultaneously.

    Advantages of Sleep Hypnosis

    The advantages of sleep hypnosis have previously been investigated by researchers from all over the globe, namely for the following reasons:

    • people suffering from multiple sclerosis who have trouble sleeping
    • syndrome of persistent tiredness (CPS) people who were having trouble sleeping
    • Menopausal flashes are seen by cancer patients
    • , persons who suffer from sleep bruxism, often known as teeth grinding, and those with post-traumatic stress disorder (PTSD), which may cause sleep disruptions.
    • individuals suffering from fibromyalgia who have trouble sleeping
    • , persons who have issues with their lower backs
    • Irritable bowel syndrome in women who have passed menopause (IBS).
    • Techniques of self-hypnosis for better sleep

    The capacity to concentrate one’s attention whenever one chooses is a talent of incalculable value and forms the basis of self-hypnosis for sleep.

    However, it is important to remember that according to The Sleep Foundation in the United States, self-hypnosis is not to put you to sleep during the procedure but rather to change your negative views about sleep or bad sleeping patterns.

    Instead, the expectation is that after you have finished the self-hypnosis session, you will improve your ability to sleep.

    Steps on How To Do Self-Hypnosis For Sleep

    The following is a self-hypnosis guide to help you get a better night’s rest.

    • Find yourself a cozy spot where you can unwind and rest.
    • This might occur in your bedroom before you go into bed or take place wherever is most convenient.
    • Learn how to unwind using hypnotic inductions.

    First, bring your attention to the way you are breathing. The next step is to begin a process of gradual muscle relaxation by imagining the tension leaving your body by dissolving or evaporating or gently contracting and relaxing each muscle group in turn. Then, bring your attention to your head, shoulders, and neck. Then, travel down to your back, arms, stomach, and chest. Finally, bring your attention to your legs and feet. It is expected that you will start to experience a profound and pleasurable sensation of relaxation.

    • Make a suggestion

    Consider some straightforward advice on how you might improve the quality of your sleep by altering your routine. You will be able to pay closer attention to these ideas while in a state of hypnosis because you will be more relaxed and attentive.

    It might be something you decide to do differently, such as saying, “I will turn off all of my electronic devices an hour before bedtime.” Or, as an alternative, you may concentrate on responding differently to difficult circumstances, such as saying to yourself, “I won’t freak out if I wake up before my alarm.” I anticipate that I will soon be dozing off. Just keep things basic.

    Alternately, you might try repeating a positive affirmation, such as “I will sleep the entire night without waking up” or “Tonight I will fall asleep easily and quickly.” All of these recommendations are post-hypnotic, which means they will begin to work for you after your self-hypnosis session has concluded, assisting you in getting a better night’s rest.

    • Bring yourself back up to your normal level of awareness.

    By counting to five while telling yourself that you are reawakening your awareness of your surroundings, you may train your brain to become more attentive and aware. But, of course, you may skip this stage if you’re immediately trying your hand at self-hypnosis before going to bed.

    A variety of hypnosis techniques may be used to particularly target insomnia. One of these techniques is to employ the metaphor of a fish swimming further and deeper into the ocean to get quality sleep. You might also attempt an age-regression method, such as concentrating on your earlier recollections of when it was easy for you to get restorative sleep. This could be one way to help you go back to a younger state of mind.

    It is necessary to engage in a regular practice of self-hypnosis to observe the effects. However, if you feel like you need more guidance, you may try listening to hypnosis recordings online or downloading a digital health app that does the same.

    Clinical tests have shown that completing hypnosis sessions for either Irritable Bowel Syndrome (IBS) or menopause can lead to improved sleep quality as a side benefit. The Evia hypnosis app is designed specifically for women going through menopause. The Nerva app is a self-hypnosis program to support people with IBS.

    Suppose you have trouble sleeping for an extended period. In that case, you should talk to a medical professional to rule out the possibility of an underlying health problem contributing to your lack of sleep.

    Self-hypnosis is a technique that may be used to assist with a variety of sleep disorders, such as an inability to fall asleep, difficulty waking up, insomnia, and recurring nightmares or night terrors. Self-hypnosis can be used to help with these issues and more.

    In addition, it has the potential to assist you in changing your behaviors and routines concerning sleep. However, it is important to remember that you will need some practice before you can experience the advantages of using self-hypnosis to get a better night’s sleep.

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