Hypnosis is often misrepresented in movies and TV as a form of mind control. But, in reality, hypnosis is not like it is portrayed at all. True hypnosis isn’t practiced on a stage and the hypnotist won’t make you bark like a dog or act ridiculously.
Hypnosis is a genuine therapy (that’s been around for more than 200 years) conducted by a trained hypnotherapist. The practice has a surprisingly strong scientific framework. There are decades upon decades of research and data that support the effectiveness of hypnosis for irritable bowel syndrome, smoking cessation, pain, weight loss, and many other conditions.
Hypnosis may even help you sleep better too. This is great newsfor the 70 million people in the United States who suffer from insomnia and other sleep problems. Let’s take a closer look.
What is Hypnotherapy?
During a hypnosis session, the therapist will guide you into a deep state of concentration or a trance-like state. You may look like you are asleep during hypnosis. But, you are awake. While you are in this state, the therapist will make suggestions to improve your behavior or resolve a symptom. When you are successfully hypnotized, your brain activity changes. This makes you more open to new recommendations or ideas.
Therefore, ideas from the hypnotherapist may stick better than they would otherwise. Some people worry that hypnosis might put them at risk for some sort of mind control. This is not the case. You are in complete control of your body and decision-making during hypnosis.
Alternatively, you can try self-hypnosis, which is some what similar to meditation. You reach a deeply focused state without the help of a hypnotherapist. However, self-meditation may not work as well as meeting with an in-person expert.
Does Hypnosis Really Work for Sleep?
Multiple studies have demonstrated that hypnosis can improve sleep. It’s been shown to help with insomnia, sleep apnea, and restless legs syndrome. Hypnotherapy is a good alternative treatment method for sleep problems.
A review study, published in the Journal of Clinical Sleep Medicine, reviewed 24 studies that used hypnosis for sleep problems. Nearly 60 percent of the studies found evidence that hypnosis was an effective treatment.
A study published in the Journal of Women’s Health found that hypnosis may help improve the sleep of menopausal women suffering from hot flashes and night sweats. In the study, 77 percent of menopausal women reported better sleep after self-hypnosis.They also reported better mood.
Hypnosis may also be effective for treating parasomnias, especially sleepwalking, sleep terrors and nightmare disorder, according to researchers at the Mayo Clinic.
The Effect of Hypnosis on Sleep Architecture
Hypnosis also affects sleep architecture itself. It seems that this practice can lengthen slow-wave sleep, which is the type of sleep that occurs during the non-rapid eye movement (NREM) stage. One study conducted by researchers at the University of Zurich found that subjects who were hypnotized had longer periods of slow-wave sleep, which is the deep, restorative sleep fundamental for wellness.
This wasn’t the only study showing hypnosis’s positive impacton slow-wave sleep. Another study, published in the journalSleep, measured the impact of hypnosis on sleep architecture in70 young females. The researchers found that subjects who listened to audio hypnosis had 80 percent more slow-wave sleepwhen they were told to “sleep deeper” during hypnosis sessions. In addition, overall sleep quality improved and hypnosis had few side effects.
Hypnosis for Sleep: How it Works
You will be awake during your hypnosis session, but in a trance-like state. You are free to bring yourself out of this state at anytime.
During the session, your hypnotherapist will lead you into adeep state of relaxation using calming imagery. Once you are in this hypnotic state, the therapist will suggest new thoughts or habits to help you sleep better, such as:
- Set an earlier bedtime
- Cut down on alcohol use
- Cut out caffeine after noon
- Build a relaxing bedtime routine
- Stick to the same bedtime and wake-up time every day, including on the weekends.
The hypnotherapist might also make suggestions about the benefits of getting a better quality sleep. Because you are in a deeply focused state, you may be more likely to follow the suggestions made during hypnosis.
Afterward, the hypnotherapist will gently bring you out of the deeply focused state. You should leave the session feeling relaxed.
Can Anyone Be Hypnotized?
No, hypnosis doesn’t work for everyone. Only 15 percent of people are highly hypnotizable or respond strongly to suggestions during hypnosis.
One in four people are very resistant to hypnosis. That means, they just don’t fall into a hypnotic trance. These individuals tend to be skeptical of hypnosis. Therefore, they are not likely to benefit from the practice.
Risks
Most studies have found that hypnosis is pretty well tolerated. Serious side effects are rare when it is performed by a trained hypnotherapist, properly applied, and informed consent is obtained beforehand.
However, hypnosis is capable of causing hallucinations, delusions, and false memories in some people. That’s why experts caution against the use of hypnosis in those who have severe mental illness, like schizophrenia or bipolar disorder —unless they are closely monitored by a psychiatrist.
How to Try It
- Find a professional hypnotherapist: It’s best to look for a therapist, psychologist, or another health professional trained inhypnosis or a hypnotherapist. You can try the Psychology Today directory and filter the therapy types to hypnotherapy.
- Combine it with other treatments: Hypnosis can be used in conjunction with cognitive behavioral therapy for insomnia (CBT-I), which is a highly effective therapy for insomnia.
- Do your homework: Learn everything that you can about hypnosis. Also, talk to your doctor to see if they believe you would be a good candidate for hypnosis. If you plan to try self-hypnosis, research various sites and apps.
Final Thoughts on Sleep Hypnosis
Although there are a lot of stereotypes surrounding hypnosis, it is a true therapeutic procedure conducted by a trained hypnotherapist. A good hypnotherapist can help you get the sleep you so desperately need.
