Strategy for maintaining sleep
Getting back to sleep
it affects us , there is usually very little we can do , if anything , about the " issue " in question . No business is being conducted , people we may want to contact are probably sleeping and , at that time , when fatigued , we are not at our best .
Strategy for maintaining sleep
This strategy for maintaining sleep throughout the night is based on two elements of human behavior : 1 ) As we approach sleep , we become more " suggestible ." Remember that to attain the unconscious sleep state , we must pass through the " hypnoidal " stage ( of hypnosis ). As we approach this stage , our mindset is one of receptiveness , or increased suggestibility . ( For this reason , it is also a good idea to avoid depressing , fear-provoking news programs prior to sleep .) 2 ) There is one person in our lives to whom we are the most suggestible : ourselves . We talk ourselves into and out of things . Whatever we tell ourselves , we are more likely to follow through on . Considering that toxic worry can trigger us out of unconscious sleep , a good strategy for maintaining sleep is to give ourselves a " suggestion " when getting into bed . Say to yourself ( aloud or silently ), " I refuse to worry during my sleep state . This kind of worrying accomplishes nothing . I deserve my peaceful , restful , sleep ." When we tell ourselves that , we are certainly more likely to follow that suggestion ( or advice ).
Getting back to sleep
Sometimes , we do wake up in the middle of our sleep , whether it ' s for a trip to the bathroom , a pet disturbing us , a change in room temperature , a loud noise , a light going on or off , or toxic worry . An excellent strategy for getting back to sleep is to concentrate on your normal breathing . ( What you are really doing is controlling your thoughts .) Become aware of how your normal inhale and exhale actually feel . This takes some practice , but once you concentrate on your normal inhale and exhale , begin repeating a series of words only on the exhale : peaceful , restful , sleep or peaceful , deep , restful , sleep . What this repetition of words ( silently or aloud ) actually does is prevents you from going back into the thinking stage . You could also think of this repetition of words as a " substitute fantasy stage ." With practice , you will most likely be back asleep within five to ten repetitions of the series of words .
Marc Gravelle
Clinical hypnotherapist
Tarzana , CA , US