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What Is Sleep Hypnosis and Does It Actually Work?
by BetterSleep
Jun 1 2019 • 4 min read
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Wouldn’t it be a dream if there was an effective and risk-free sleep aid that you could use every day? Well, there is one, and it’s called sleep hypnosis!

Sleep hypnosis has been a well-known relaxation and subconscious suggestion technique for over a century. The use of sleep hypnosis for quitting cigarettes, managing chronic pain, overcoming insomnia, and more has sparked the growing popularity of this mysterious method of self-improvement. Before we delve into the efficiency of sleep hypnosis, let’s explore why it’s so unique.

What Exactly is Sleep Hypnosis?

Sleep hypnosis is a session in which a hypnotherapist, in person or through a recording, guides a client through verbal cues that induce relaxation and a trance-like state, which can help you drift to Sleep.

Sleep hypnosis allows the recipient to “sleep” while remaining subconsciously aware. The resulting trance-like state occurs with lower-level brainwave activity – the delta, theta, and alpha states – where conscious activity subsides, and subconscious activity heightens. Sleep hypnosis can also put the listener into a deep and restorative sleep.

A sleep hypnosis session includes:

Settling down: The recipient lays down and gets comfortable.

Letting go: The listener is guided to place any concerns or worries aside.

The induction: This prepares the listener to go deeper into relaxation by releasing the conscious mind and opening up the subconscious.

Breathing: This section includes conscious breathing that brings the recipient deeper into relaxation.

The suggestion: The longest and final portion of sleep hypnosis includes guided imagery that plants the desired result into the listener’s subconscious mind.

You may be wondering if hypnosis is wishful thinking or if it works. Thankfully, there’s extensive research on the effects of sleep hypnosis.

The Science of Sleep Hypnosis

James Braid, a 19th-century surgeon, scientist, and pioneer of modern hypnotism used hypnosis on his patients to aid with surgeries. Braid aimed to relieve pain and slow bleeding; his patients had a much higher survival rate.

As it’s tempting to write off Braid’s post-surgery successes as the placebo effect, it would be helpful to look at current research about the impact of hypnosis on Sleep.

Does it Work or Not?

Recent science overwhelmingly says yes. Sleep hypnosis not only helps you sleep but improves sleep quality. In exciting news for light sleepers, a 2014 study found that hypnosis increased slow-wave Sleep (deep, healing Sleep) by as much as 80 percent in some sleepers. Researcher Maren Cordi said, “The results may be of major importance for patients with sleep problems and older adults.”

Parents of sleep-deprived kids can also breathe a sigh of relief. Another study reviewed the use of hypnosis as a treatment for school-age children with sleep problems. The report concluded that hypnosis was an effective treatment for insomnia in children as young as seven.

Unwanted side effects of sleep aids are often a concern, but a recent study suggests that sleep hypnosis is unlikely to create adverse effects. A review of 139 studies on the effects of hypnosis for better Sleep found that the majority showed positive results with no side effects. Researchers concluded, “Hypnotherapy for sleep problems appears to be a promising treatment to explore with little evidence of any adverse events.”

These studies are just a sampling of evidence showing that hypnosis is a natural solution for attaining deep, nourishing Sleep. To start safely and effectively experimenting with sleep hypnosis, we suggest you try the hypnosis tracks on the BetterSleep app. Narrated by a soothing voice, they’re designed to guide you to deep and restful Sleep.

How Effective is Hypnosis for Sleep

Hypnosis is an altered state of consciousness in which a person is more open to suggestions. Although hypnosis is effective for various conditions, its use for Sleep remains controversial. Besides, there’s much research to measure the effectiveness of sleep hypnosis. Some studies have found that hypnosis can enhance sleep quality, while others have found no benefit. In a review of the research on this topic, 24 papers were included for qualitative analysis out of 139 nonduplicate abstracts.

Overall, 58.3% of the included studies reported positive effects of hypnosis on Sleep, while 29.2% found no benefit. When only studies with a lower risk of bias were considered, the patterns were similar.

These mixed results may be due partly to differences in how hypnotic suggestions are used. Overall, the research suggests that hypnosis may be helpful for some people with sleep problems, but more research is needed to understand its potential role in treating insomnia.

What are the Top Sleep Hypnosis Techniques?

It is possible to relax deeply and have a good night’s Sleep with the help of deep sleep hypnosis. Here are some of the top sleep hypnosis techniques:

  • Guided Meditation: This is one of the most popular methods of sleep hypnosis. In this method, you will be guided through a series of relaxing images or scenarios that can help you drift off to Sleep.
  • Use Audio Recordings: Many audio recordings are available to help you relax and fall asleep. These recordings usually use calming music, nature sounds, and positive affirmations to help you relax and fall asleep.
  • Progressive Relaxation: This technique involves tensing and relaxing different muscle groups in your body, starting from your toes and moving up to your head. This can help to release any tension you may be feeling and make it easier for you to fall asleep.
  • Visualization: This technique involves picturing yourself in a peaceful and relaxing setting, such as a beach or a meadow. This can help to calm your mind and make it easier for you to fall asleep.
  • Breathing Exercises: This technique involves focusing on your breath and taking slow, deep breaths. This can help to relax your body and mind, making it easier for you to fall asleep.
  • Disrupting balance and equilibrium: One of the most effective sleep hypnosis techniques is to disrupt your balance and equilibrium. This can be done by standing on one leg or by lying down and moving your head from side to side. This will help to confuse your brain and make it easier for you to fall asleep.
  • Positive affirmations: This technique involves repeating positive statements or affirmations to yourself, such as “I am relaxed, and I am safe.” This can help to calm your mind and make it easier for you to fall asleep.

These are just some of the top sleep hypnosis techniques to achieve deep relaxation and a good night’s Sleep. If you are having trouble sleeping, try one or more of these techniques to see if they help you.

What Happens to the Brain During Sleep Hypnosis?

Hypnosis is often associated with mind control and stage performances, but recent research suggests that there is more to this altered state of consciousness than meets the eye. While the exact mechanisms of hypnosis are still not fully understood, researchers at Stanford University School of Medicine have made some interesting discoveries about what happens to the brain during a hypnotic state. 

A team found that distinct brain sections have altered activity and connectivity while hypnotizing someone. The findings, published in the journal Cerebral Cortex, could have implications for using hypnosis as a clinical treatment for conditions such as anxiety disorder, pain, or trauma.

During the study, the scientists scanned the brains of 57 people during guided hypnosis sessions similar to those that might be used clinically. They found that certain brain areas showed increased activity during hypnosis, including the default mode network (DMN) - a network of brain regions that are active when we are not focused on the outside world.

The DMN is thought to be involved in self-reflection and daydreaming, and its activity is known to be reduced in states of meditation and mindfulness. This suggests that hypnosis may help to quiet the mind and promote a more relaxed state of consciousness.

They found that two areas of the brain responsible for processing and controlling information from the body show increased activity during hypnosis. This suggests that hypnosis may help people to focus better on certain sensations and information from their bodies. At the same time, the area of the brain responsible for motor control appears disconnected from the area aware of those actions.

This could explain why people in a hypnotic state may be more open to following suggestions to move or change their behavior in some way. While more research is needed to understand the full potential of hypnosis, these findings offer a glimpse into how this intriguing state of consciousness affects brain activity. Ultimately, hypnosis may provide a new tool for clinicians to help patients address various mental and physical health concerns.

Is Hypnosis the Same as Hypnotherapy?

Hypnosis is a trance-like state in which a person becomes more open to suggestions. Hypnotherapy is the use of hypnosis for therapeutic purposes. Although the two terms are often used interchangeably, there is a distinction between the two. Hypnosis is a tool that can be used for various purposes, both therapeutic and non-therapeutic.

Hypnotherapy is the use of hypnosis specifically for therapeutic purposes. In other words, hypnosis is to hypnotherapy what dogs are to animal therapy. All hypnotherapy is based on hypnosis, but not all uses of hypnosis are meant to be therapeutic.

Achieving Deep Sleep with Hypnosis

Achieving deep Sleep, also known as slow-wave Sleep (SWS), is important for our overall health. However, as we age, it becomes more difficult for our bodies to reach this part of our sleep cycle. Deep Sleep is when our body repairs itself and consolidates memories. It’s also when the brain detoxes, clearing out toxins that have built up during the day. Without enough sleep, we wake up groggy, unfocused, and more susceptible to illnesses.

A lack of deep Sleep has also been linked to chronic diseases such as Alzheimer’s and Parkinson’s. While there is no magic bullet for restoring deep Sleep, there are some things we can do to improve our odds of reaching this critical stage of slumber.

Besides maintaining good sleep hygiene, hypnosis is a proven method to achieve deep Sleep. Previous research has shown that hypnosis can improve sleep quality and increase the duration of deep Sleep.

However, it is unclear how exactly hypnosis affects deep Sleep. In a study, Maren J and Björn Rasch investigated the effects of hypnosis on deep Sleep. Using a highly suggestible group of women as their subjects, they found that those who listened to a hypnosis tape experienced 80% more slow-wave sleep than those who listened to a neutral text.

In addition, the amount of time spent awake was reduced by 67%. These results suggest that hypnosis can be an effective tool for inducing deep Sleep. However, it should be noted that the effects of hypnosis are not limited to those highly suggestible; even those with low levels of suggestibility can benefit from this technique.

With additional control experiments, the psychologists confirmed that the beneficial impact of hypnosis on deep Sleep is attributable to the hypnotic suggestion to “sleep deeper” and is not simply due to expectancy effects. This study provides convincing evidence for the efficacy of hypnosis in achieving deep Sleep.

Which Sleep Hypnosis Is Best?

There are many types of sleep hypnosis, and it can be difficult to know which one is right for you. One of the most popular sleep hypnosis types is progressive relaxation. This technique involves slowly tensing and then relaxing each muscle group in your body, from your toes to your head. This can help to release any physical tension you may be feeling and allow you to drift off to Sleep.

Another popular type of sleep hypnosis is known as guided imagery. This involves focusing on peaceful and calming images, such as a flowing river or a field of flowers. This can help to relax your mind and body, making it easier to fall asleep. Whichever type of sleep hypnosis you choose, consult with a doctor or sleep specialist first to ensure that it is safe for you.

What is the Best Time for Sleep Hypnosis

Green JP and colleagues researching the optimal time for hypnotherapy concluded that the mid-morning might be the optimal time to be hypnotized and the afternoon the least favorable. Green JP & colleagues found that those hypnotized in the morning had a more positive reaction than those hypnotized in the afternoon.

The researchers concluded that the best time for sleep hypnosis is in the mid-morning when people are more likely to be relaxed and have a positive response to hypnosis. They found other studies that supported the same idea.

If you’re looking for a good time to try sleep hypnosis, there are a few things to keep in mind. First, it’s essential to find a time when you’re likely to be tired but not too exhausted. If you’re too tired, you may find it difficult to relax and focus on the hypnotic suggestions. Likewise, if you’re not tired enough, you may not be able to fall asleep easily, even with the help of hypnosis. Second, choosing a time when you won’t be interrupted is important. This means finding the time when you can relax in a quiet, dark room without any distractions.

Finally, it’s helpful to try sleep hypnosis at the same time each night so that your body can get used to the idea of falling asleep at that time. Experimenting with different times until you find one that works best for you is the best way to ensure success with sleep hypnosis. However, it is also important that the individual feels comfortable with the therapist and trusts that they will not be coerced into doing anything against their will.

Does Hypnosis Involve Mind Control?

There is a common misconception that hypnosis is a form of mind control. This idea is usually based on stage acts or TV programs that show people doing things they would not normally do, like clucking like chickens. However, these portrayals are not accurate representations of how hypnosis is used. In reality, hypnotized people are not under the control of the hypnotist.

They are more open to suggestions and may be more likely to comply with them. However, they still retain agency and can make their own decisions. Consequently, hypnosis should not be confused with mind control. Research has shown that hypnosis is a safe and effective way to treat various conditions. It can help people overcome fears, quit smoking, and manage pain. When used correctly, it is a powerful tool to help people improve their lives.

Are You Asleep During Hypnosis?

While hypnosis may appear to be a sleep state, it is quite different. During hypnosis, people remain awake and aware of their surroundings, but their focus is so narrowly concentrated that they may seem zoned out or in a trance.

This heightened state of focus can be useful for relieving anxiety, improving muscle relaxation, and even helping to break bad habits. While the exact mechanism is not yet understood, it is clear that hypnosis is not simply a state of Sleep. Instead, it represents a unique state of consciousness that can be harnessed to promote well-being.

How Many Sessions of Sleep Hypnosis Do I Need?

Sleep hypnosis is a treatment that uses guided sleep meditation, relaxation, deep breathing, and positive suggestion to achieve a state of mind similar to Sleep. People who use sleep hypnosis often find it helpful in treating insomnia. Although one session of sleep hypnosis can be helpful for some people, most therapists will tell you to begin hypnosis therapy with four to five sessions. After that phase, you can discuss how many more sessions are needed.

You can also talk about whether any maintenance sessions are needed as well. Sleep hypnosis is generally considered safe when performed by a trained professional. However, as with any treatment, there is always a risk of complications. If you have any concerns, be sure to discuss them with your therapist before beginning treatment.

Is Self Hypnosis for Sleep Possible?

Although self-hypnosis is often associated with stage performers and circus clowns, the reality is that it can be a useful tool for promoting relaxation and improving Sleep. While the idea of ​​being in a trance may seem strange, the truth is that we all experience altered states of consciousness daily. For example, have you ever been so absorbed in a book that you forgot where you were?

Or driven to your destination without really remembering the journey? These are both examples of what is known as hypnosis. In general, hypnosis is simply a state of focused attention and heightened awareness. When used for Sleep, self-hypnosis techniques can help to train the mind to relax and let go of racing thoughts. As a result, self-hypnosis can be an effective way to promote better Sleep. While self-hypnosis may work for you, it is better to engage a trained hypnotherapist to help you achieve the best results.

Step-by-Step Guide to Achieve Self Hypnosis

Many people find it difficult to get a good night’s Sleep. According to the National Sleep Foundation, 50 to 70 million US adults have a sleep disorder. While there are many potential causes of insomnia, one of the most common is simply the inability to focus on sleeping. This is where sleep self-hypnosis can be helpful.

By learning to focus your thoughts at will, you can train your mind to be more relaxed and receptive to Sleep. The goal is not to fall asleep fast during the self-hypnosis process but rather to change your negative thoughts about Sleep and develop better sleep habits for quality Sleep. With practice, sleep self-hypnosis can be an effective way to improve your Sleep and avoid fatigue and other insomnia-related problems.

Here are the interesting steps for self-hypnosis:

  1. Set a goal: It is important to have a focused intention when you enter into hypnosis. This could be something like “I want to drift off to sleep easily tonight” or “I want to relax my body and mind.”
  2. Find a quiet spot: You need to be in a comfortable place where you can relax without being interrupted. Excessive noise can disturb a potential hypnosis episode.
  3. Get comfortable: You’ll want to be relaxed, sitting in a chair or lying down. You may want a pillow or blanket nearby in case you get chilly.
  4. Close your eyes & focus your gaze: Once you’re comfortable, close your eyes and focus on relaxation. Start by tensing and then relaxing different muscle groups around your body.
  5. Breathe deeply: Once you’re relaxed, start taking deep, slow breaths in through your nose and out through your mouth. Focus on each breath and let your mind clear.
  6. Continue to relax: Keep breathing slowly with your eyes closed, concentrating on your breath to keep your thoughts from wandering. If your mind drifts, simply refocus on your breathing. You’re now in a state of self-hypnosis. From here, you can begin to visualize your goal. For example, if you’re trying to sleep, imagine yourself in a peaceful setting, like lying on a beach or floating in a pool. If you’re trying to relax, visualize a calm scene or image that makes you feel happy and at peace. If your goal is to drift off to sleep easily tonight, imagine yourself falling asleep quickly and easily
  7. Continue the hypnosis: Start by counting down from 100 to 0. With each number, imagine yourself becoming more and more relaxed. Once you reach 0, you’ll be in a deep state of relaxation.
  8. Affirm your goal: While you’re in deep relaxation, it’s the perfect time to affirm your goal. Repeat your intention to yourself several times, either out loud or mentally. For example, “I am now falling asleep easily and effortlessly. I drift off to sleep as soon as my head hits the pillow.”
  9. Exit hypnosis: Once you’ve focused on your goal, start counting from 0 to 100. With each number, you’ll feel yourself becoming more and more alert. Once you reach 100, you’ll be out of hypnosis.

The steps above offer one approach to self-hypnosis. It is possible to reach a relaxed hypnotic state using different methods. The BetterSleep app can be used for self-hypnosis. It has several features, including a sleep hypnosis track that can help you relax and reach a hypnotic state. It uses guided relaxation and breathing exercises to help you relax, including sleep stories that can be used to induce Sleep. Experiment to find what works best for you.

Will Working with a Professional Help?

You may consider hypnosis a possible treatment if you’re struggling with insomnia or another sleep disorder. Hypnosis is a state of deep relaxation during which your subconscious mind becomes more open to suggestions.

You can enter into a hypnotic state on your own, but some people find it difficult. You can also try hypnosis by working with a trained hypnotherapist. During a session, your hypnotherapist will help you enter a relaxed state and then offer suggestions specifically tailored to the key goals you’ve discussed.

Professional hypnotherapy may be an option worth considering if you have difficulty entering a relaxed state on your own. If you decide to try it, be sure to work with a certified hypnotherapist who has experience helping people with sleep issues.

How to Use Sleep Hypnosis Audio

Sleep hypnosis audio recordings can be a helpful tool for those who struggle with insomnia or other sleep disorders. Though there is no scientific evidence that sleep hypnosis can surely cure sleep disorders, the Mayo Clinic reports that it can be used as a complementary treatment to help patients fall asleep and stay asleep.

When choosing a sleep hypnosis recording, it is important to find one tailored to your specific needs. For example, if you struggle with anxiety, look for a recording that promises to help you relax and let go of worry. And if you struggle with sleep, look for a recording that promises to help you drift off to sleep easily.

There are many different sleep hypnosis audio recordings available online and on apps. The BetterSleep app has a variety of sleep hypnosis recordings that can be used to induce Sleep. Experiment to find what works best for you.

Once you have found an appropriate recording, it is important to create a safe and comfortable environment to listen to. When using sleep hypnosis audio, it is important to create an environment that will help you relax and drift off to sleep easily. Ensure you will not be interrupted and that you will not need to get up for at least 30 minutes after the recording ends. Then, simply lie down in a comfortable position, close your eyes, and press play. As you listen, the soothing voice of the hypnotherapist should help you relax and drift off to Sleep.

How to Get the Best of Sleep Hypnosis?

Most people who use sleep hypnosis find it helpful to start with shorter sessions, gradually working up to longer ones. They also find it helpful to practice regularly, ideally every day. Some people find it helpful to add self-hypnosis to their morning routine or set aside a few minutes before they start cooking dinner. Others find it helpful to practice just before bedtime. Practicing for 10-15 minutes daily is usually sufficient to notice improvements in sleep quality.

However, some people may need to practice for longer to see noticeable effects. It’s also important to believe that self-hypnosis can help improve sleep quality. This confidence can make it easier to stick with the habit over time. Many resources are available online and in libraries, if you’re unsure how to get started with sleep hypnosis. You might also consider talking to a certified hypnotist about getting personalized help with this Sleep enhancing technique.

What are the Risks of Sleep Hypnosis?

Numerous studies have shown hypnosis to be an effective treatment for various conditions, including pain management, anxiety, and stress. While side effects are rare, it is important to consult with a health professional before undergoing hypnosis, as there are some risks to be aware of.

For example, people with mental health conditions like PTSD may react adversely to hypnotherapy. It is also important to only receive hypnosis from a trained professional, as there is a risk of adverse reactions if the procedure is not conducted properly. However, when used correctly, hypnosis can be an incredibly effective tool for managing various conditions.

Will Sleep Hypnosis Work for Everyone?

The term “hypnosis” conjures up different images for different people. For some, it evokes a sense of mystery and intrigue, while for others, it elicits apprehension or even fear. However, despite its often negative connotations, hypnosis can be a very effective tool for promoting relaxation and improving Sleep.

While hypnosis is not suitable for everyone, research suggests that it can be helpful for those who are highly receptive to it. It is believed that around 15% of people fall into this category. Sleep hypnosis can be an extremely effective way to explore the subconscious mind and promote healthy sleep habits for these individuals.

Hypnotherapy can also be used to treat underlying issues that may be contributing to sleep problems, such as anxiety or stress. Of course, not everyone is equally responsive to hypnosis. Some people are resistant to it and are unlikely to benefit from hypnotherapy. However, it doesn’t mean that sleep hypnosis is not worth trying. Many people initially skeptical of hypnosis find it a very effective way to improve their Sleep.

If you are interested in trying sleep hypnosis, it is important to consult with a health professional first. Once you have found a reputable hypnotherapist, you can work together to create a tailored plan that meets your specific needs and goals.

Is Sleep Hypnosis The Same Thing as Sleep?

Sleep hypnosis is a form of therapy that is used to treat insomnia and other sleep disorders. Sleep hypnosis aims to help the patient relax and fall asleep.

A trained therapist usually performs sleep hypnosis and uses relaxation techniques and soothing words to induce Sleep. While sleep hypnosis can be effective for some people, it is essential to note that it is not the same as actual Sleep.

During sleep hypnosis, the patient is in a state of deep relaxation, but they are still aware of their surroundings. As a result, sleep hypnosis is not considered a true form of Sleep and is different from lucid dreaming. However, it can be helpful for people who have trouble falling asleep or staying asleep.

What to Expect in My First Sleep Hypnosis Session

You may wonder what to expect if you’ve never experienced sleep hypnosis. First, it’s important to understand that hypnosis is a natural state we all experience daily. For instance, you may have been in a “trance-like” state while driving on the highway and arrived at your destination without remembering the journey.

Sleep hypnosis is simply harnessing this natural state to help you achieve specific goals, such as getting a good night’s Sleep. During a sleep hypnosis session, you will be guided into a state of deep relaxation. You may feel your body becoming heavy and your mind becoming calm and still. You may also experience some gentle tingling or floating sensations.

These are all perfectly normal reactions to hypnosis and are signs that the hypnotic state is beginning to take effect. Once you are in a deep state of relaxation, the sleep hypnotherapist will give you positive suggestions for improving your Sleep.

For example, you may be instructed to picture yourself sleeping soundly through the night or to imagine yourself feeling rested and rejuvenated after a good night’s Sleep. These suggestions will help your subconscious mind to start working towards your goal of getting better Sleep. After the session, you will usually feel refreshed and relaxed, and most people report feeling more sleepy than before the session began.

Do Doctors Recommend Hypnosis for Sleep?

There is a great deal of debate among healthcare professionals about the use of hypnosis for Sleep or other conditions. Some doctors are hesitant to recommend hypnosis as there is not yet much scientific research to support its use. However, some evidence is that hypnosis can effectively treat insomnia and other sleep disorders.

In one study, patients who underwent hypnosis treatment for insomnia reported significant improvements in their sleep quality and duration. In another study, patients who used self-hypnosis techniques reported better Sleep and less daytime fatigue.

These studies suggest that hypnosis may be a useful treatment option for those struggling with sleep problems. Of course, more research is needed to determine whether or not hypnosis is an effective treatment for sleep disorders on a long-term basis. However, if you are struggling with sleep problems, it may be worth speaking to your doctor about the possibility of using hypnosis as a treatment option.

Before You Use Sleep Hypnosis

As with any methodology, it’s best to try and experience the results yourself. About a quarter of the population is determined not to be “suggestible,” meaning they’re unable to be hypnotized. Therefore, results will be better for some than others.

Fortunately, sleep hypnosis is a safe approach free of side effects, and it’s as easy as putting on an audio track. When you wake up, your body and mind will thank you for it. If you’re looking for more methods to unwind, take a look at our 21 Science-Backed Relaxation Techniques guide.

Wrapping Up

Sleep hypnosis is a powerful tool that can be used to improve sleep quality. It uses suggestions and imagery to promote relaxation and Sleep. While the scientific evidence on its efficacy is mixed, many people report that it has helped them get better Sleep.

Some people use it to help them sleep, while others use it to manage stress or anxiety. Working with a certified hypnotherapist is important if you’re interested in trying sleep hypnosis. They can help you tailor the suggestions to your needs and ensure you are comfortable with the process.

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