Sleep hypnosis and sleep affirmation
Sleep is a fundamental behaviour for our health and overall quality of life. However, sleep insufficiency is a global problem.
While 8 hours of sleep is recommended by the World Health Organization (WHO), the average time people spend in bed is 6.8 h (data obtained from 48 countries).
We pay a high price for this sleep debt, which includes physical and mental health problems such as obesity, cardiovascular diseases, depression, loss of memory and concentration, loss of productivity, and immune system impairment.
Sleep disorders are becoming more and more prevalent in our society. That´s why research in this area is increasing. With the accumulated knowledge about sleep processes and physiology, a great amount of pharmacological and non-pharmacological treatments are being discovered.
Sedative-hypnotic medication is commonly prescribed to treat certain sleep disorders. However, its long-term effects remain unclear. They often come with undesirable adverse events, which has an impact on the patient’s quality of life.
Cognitive behaviour and sleep hygiene are potential alternatives, but they can´t be used to treat all sleep disorders. In this context, alternative practices are also being scientifically tested, so that we can face sleep problems from a holistic approach.
Sleep hypnosis
What is hypnosis?
Hypnosis is defined as the state of consciousness that involves focused attention and reduced peripheral awareness and that brings an enhanced capacity for response to suggestion.
You may think that being hypnotized is the same as being asleep. Although there are similarities, the two states are different.
During sleep, your perception and response to the environment are greatly reduced. When hypnotized, you´re in a highly suggestible state of relaxation, which does not necessarily lead to sleep. Moreover, brain waves during hypnosis are characteristic of awake.
What are the benefits of sleep hypnosis?
The advantage of hypnosis over pharmacological therapy is that it’s brief, and the effects are prolonged, alleviating the symptoms in the long term. It also can be tailored to the patient’s characteristics, tastes, and needs. It can also be used in conjunction with other therapies, such as cognitive-behavioural therapy, and sleep hygiene.
Chamine and co-workers (2018) performed a review including 13 studies and 503 participants evaluated the effect of hypnotherapy on sleep disorders. Hypnotherapy shortened sleep latency (the time that takes for a person to fall asleep) and had some positive effects on sleep. However, due to the low sample size and methodological limitations, the authors questioned the generalizability of the positive results (Lam et al., 2015).
Another review has also indicated several positive effects of hypnosis on sleep outcomes. In most of them, hypnotherapy was used as a single intervention. A few used sleep hygiene, or cognitive behaviour therapy as well.
The authors concluded that sleep hypnosis may be a promising approach for sleep disturbances, but it requires more research to prove its efficacy. They highlight the main benefits of sleep hypnosis:
- Results can be achieved in a short period of time, only 3 to 4 sessions are necessary to obtain the positive benefits in the sleep outcomes measured
- It´s flexible and has a great toolbox of techniques which can be tailored to specific individuals
- It can be done individually or in groups.
- Home practice may boost the efficacy of the treatment
- Sleep hygiene practices may be included to improve the results of the treatment
- It has a low incidence of adverse events
- It has good acceptance by patients
The effects of sleep hypnosis observed in the studies were:
- Improvement in sleep quality
- A decrease in night awakenings
- Increased concentration
- A decreased morning sleepiness
- Longer sleep time
- Decreased sleep latency (time to fall asleep)
- Decrease in pain
- Decrease in depression and post-traumatic syndrome symptoms
- Reduced anxiety
How to practice sleep hypnosis?
Hypnosis can be done with the help of a trained professional, and individuals can be trained to perform self-hypnosis, which is also beneficial in alleviating sleep symptoms (Otte et al., 2020).
When the cause of the sleep problem is biological (e.g. sleep apnea), hypnotic interventions are not recommended. However, if psychological and/or behavioural issues are contributing factors, then hypnotherapy may be efficacious, especially in reducing arousal states.
Here you can see examples of sleep disorders that have been successfully treated with hypnotherapy (as a single or combination therapy).
- Excessive sleepiness disorders (e.g. hypersomnia)
- Circadian rhythm disorders (e.g. jet lag)
- Parasomnias (e.g. somnambulism)
- Insomnia
It´s important to remember that if patients are treated for sleep disturbance with hypnotherapy and there is no improvement in sleep functioning, referral to a sleep disorder centre for evaluation is mandatory (Graci and Hardi, 2007).
Research regarding the use of hypnosis for sleep problems is still in its early stages. Considering the low incidence of adverse events, and its potential in aiding people with sleep problems, it deserves further evaluation.
Sleep positive affirmation
The power of positive thinking
Are you the type of person who always sees the glass as half-full, or half-empty? If you are that person who usually sees the bright side of life, you may be at an advantage over the most pessimistic.
Positive thinking and positive emotions are linked to better health, longer life, and greater well-being.
For some people, being positive is something natural. Other´s may have to work a little harder to achieve their happiness.
What is a positive affirmation?
Positive affirmation is phrases or mantras that you repeat to yourself to achieve the desired outcome. They usually describe who you want to be, what do you want to have in your life, what do you want to achieve, in a way that affirms that this is already true.
How does it work?
Self-affirmations are a way to allow individuals to focus on sources of positive self-worth that transcends specific threats, thus their reactivity to them is reduced (see review, Cascio et al., 2016).
The benefits of self-affirmation
Positive self-affirmation is beneficial because:
- It Increases the focus on sources of positive value
- It activates reward mechanisms in the brain
- It increases focus on self-worth and personal success
- It leads to behavioral changes (e.g., engaging in physical activity)
- It’s enjoyable to dwell on what you value
- It reminds you of those things you value about yourself
- It can help you regulate your emotions
Positive affirmation and sleep
Have you ever noticed that people who really enjoy sleeping tend to sleep better? This happens because there´s a close connection between what you think and how do you behave.
If you go to bed believing you just can´t sleep well, or that sleep is preventing you from doing the things you have to do, you´ll behave in a way that will mess with your sleep. This is because your mind and body will respond unconsciously to a context that triggers certain habits and beliefs.
Luckily, if positive affirmation can alter the way people think and behave, maybe it can be used to change your relationship with your sleep. This is the mindset behind defendants of sleep positive affirmation.
In fact, a research study carried out with 54 undergraduate college students with chronic insomnia, indicated that self-affirmed participants were not more likely to adhere to behavioural treatments for their condition than participants who were not self-affirmed (Ruiter, 2011).
How to practice sleep positive affirmation
Sleep positive affirmations can be used together with other practices such as sleep hygiene and meditation to calm your mind before going to bed.
It can be part of your everyday routine, especially in the 30 minutes before bedtime.
To practice positive sleep affirmation, repeat the phrases to yourself over and over, silently in your mind. You have to believe in them and to pay attention to their meaning, till they consolidate in your mind.
Here are some examples of phrases that you can use according to Dot Zacharias, Integrative Adult Sleep Coach from Sleepability:
- Today, I did everything that I could, and I did the best that I could. There is nothing more I can do now to change what happened.
- I am now in my bed, free from the stress, fear, anger, blame from today. I invite in and welcome calm and serenity. It is time now for me to let go of my day and sleep well so that I can be strong and resilient for what comes tomorrow.
- I trust that my mind and body know exactly what to do to sleep. All I have to do is to let it happen. There is nothing I need to do to fall asleep. It will just happen when it is time.
- I feel calm and safe in my bedroom. This is my space where I can let go, be completely myself, and feel completely relaxed.
- I have nothing to do now and nowhere to go. No one needs me in this moment. Now it is time to be caring and compassionate towards myself. I deserve to sleep and to rest my body and mind.
- I am breathing slowly and calmly. I am emptying my head of busy racing thoughts. I am listening to my breath. I am calm, I am sleepy.
Remember: if you feel that something is wrong with your sleep, seek medical attention before starting any treatment.
References
Chamine, Irina, Rachel Atchley, and Barry S. Oken. “Hypnosis intervention effects on sleep outcomes: a systematic review.” Journal of Clinical Sleep Medicine 14.02 (2018): 271-283.
Lam TH, Chung KF, Yeung WF, Yu BY, Yung KP, Ng TH. Hypnotherapy for insomnia: a systematic review and meta-analysis of randomized controlled trials. Complement Ther Med. 2015;23(5):719–732.
Chamine, Irina, Rachel Atchley, and Barry S. Oken. “Hypnosis intervention effects on sleep outcomes: a systematic review.” Journal of Clinical Sleep Medicine 14.02 (2018): 271-283.
Julie L. Otte, Janet S. Carpenter, Lynae Roberts, and Gary R. Elkins.Journal of Women’s Health.Mar 2020.461-463.http://doi.org/10.1089/jwh.2020.8327
https://www.health.harvard.edu/topics/positive-psychology
Graci, Gina M., and John C. Hardie. “Evidenced-based hypnotherapy for the management of sleep disorders.” Intl. Journal of Clinical and Experimental Hypnosis 55.3 (2007): 288-302.
Cascio, Christopher N., et al. “Self-affirmation activates brain systems associated with self-related processing and reward and is reinforced by future orientation.” Social cognitive and affective neuroscience 11.4 (2016): 621-629.
https://www.thecut.com/2015/11/why-self-affirmation-works.html
https://www.sleepability.be/2019/08/02/20-positive-sleep-affirmations-to-help-you-fall-asleep/
Ruiter, Megan. Self-affirmation and working memory capacity’s influence on adherence to brief behavioural insomnia treatment. Diss. University of Alabama Libraries, 2011.
