Beat the night time - no sleep - blues

            Z

              Z

                Z

                  Z

                      Z

                          Z        Sleep - I need to sleep!!!

There is a lot of truth to the expression, I need my - beauty sleep.

When you sleep your body repairs itself.

If you are dieting, try and go to bed an hour earlier than usual. You reduce your weight when sleeping. Makes sense to use the extra sleep to dump some extra weight.

If you weight train, you build muscle whilst sleeping.

And of course, your subconscious mind files away all that has happened to you during the day for future reference, as you sleep.

Basically, lack of sleep – is a bitch. Causing all sorts of problems.

As well as the obvious, tiredness. Comes irritability, thanks to being overtired.

The less obvious is what lack of sleep is doing to our bodies. We need approximately 7 to 9 hours of sleep a night. If we don't get enough sleep all sorts of unwelcome side-effects can happen. From weight gain to a weakened immune system.

It's the problems of weight gain associated with lack of sleep that as a Clinical Hypnotherapist, I recommend going to bed an hour earlier than your usual bedtime. Getting enough sleep is crucial when practising self-hypnosis in helping you reduce your weight.

As this article is about helping you beat the no sleep blues, I shan't go on about the health problems associated with lack of sleep. I've put a link in this article that takes you to a site that explains the health risks.

http://www.healthline.com/health/sleep-deprivation/effects-on-body

Chances are you already have my book – Stop Dieting and Get Slim, and have read the section on meditation to get into self-hypnosis.

 If you haven't got the book, obviously I'm going to recommend you do get it, but if you don't want to get the book, there is a lot of information on the net that will tell you about self-hypnosis.

Self-hypnosis is brilliant in helping you achieve a positive sleep pattern.

You don't need to go through the whole meditation gambit, just get eye-closure, then use, what we Hypnotherapists call – a deepener.

It's a lot faster than going through two lots of meditation.

Chances are though, that you will be asleep before you have finished the entire self-hypnosis process.

I call my method for getting to sleep - Ten Steps to Tranquillity.

My preference whilst using this deepener is to imagine an elevator but if you don't like enclosed spaces, then switch the elevator for stairs. It's the same principle, and equally as effective.

You can start by using the Basic Relaxation Technique, described in Stop Dieting and Get Slim – or get eye closure, again as described in the book. 

When you have got to the part where you would normally add your weight reduction script, don't, but continue with the deepening relaxation routine this way ---

Elevator Method.

Imagine you are standing in-front of a elevator door, there is a button on the wall by the door, you press it and the door opens. You step inside and the door closes behind you. On the wall by the door is a panel of 10 buttons numbered 1 to 10, above the door is a floor level indicator also numbered 1 – 10.

You press the button numbered 1. Imagine a gentle sensation of moving downwards. You watch the floor level indicator move from zero to level 1.

Now press the button numbered 2. Feel the elevator descend and as it does, feel yourself letting go of your tension.

When the indicator reaches level 2, press the button numbered 3. With each level you go down, you feel even more relaxed than you did with the level before.

You have reached level 3, so now you press the button numbered 4, enjoying the journey downwards to the next level.

With each button you press and every level you reach you feel more and more relaxed than you did at the level before.

Now press button number 5, half-way to total relaxation.

You have reached level 5 so now you press button 6, and continue down further into your blissful state of peace and tranquillity.

The indicator tells you, you have reached level 6. You feel so wonderfully relaxed as you press the button numbered 7.

Not far to go now. The indicator shows level 7. You press the button numbered 8. Down you go to level 8.

You press the button numbered 9. The level indicator moves slowly from level 8 to level 9 and finally you press the button numbered 10.

As you watch the indicator arm move from 9 to 10, You are now very relaxed as you reach level 10 and all your residual tensions have left your body.

The elevator door opens you walk into the most beautiful bedroom you have ever seen. In this room is a large comfortable bed, let your imagination create the perfect place for you to go to sleep. ****

Stairs Method

The stairs method of deepening your relaxation is essentially the same principle as the elevator method.

Visualise yourself standing at the top of a set of stairs, ten steps down is a doorway, and behind the doorway a room. This room is the perfect place for you and your subconscious mind to relax in.

Decide whether the stairs are carpeted or not, if carpeted, choose your favourite colour. Imagine the wall next to the stairs and what it is covered with and the stair-rail. Maybe you have decided the stair rail is wooden, take time to let your hand rest on it.

Now, take the first step down, as you do so, say to yourself, first step down now, beginning to feel relaxed.

As you take each step say the number.

Second step down now, feeling more relaxed.

Third step down, with each step I take I am more relaxed than the step before.

Fourth step, toward total relaxation.

Fifth step, half-way down down.

Sixth step, almost there and feeling more and more tranquil.

Seventh step down, deeper and deeper than the step before.

Eight step, deeper still now.

Ninth step, feeling every part of me, completely at peace.

Now take that tenth step down. Walk toward the door and open it and as with the elevator deepener go into that beautiful bedroom with the wonderfully comfortable bed. ****

See yourself laying on the bed, then simply count from 1 to ten – before you begin the count know that once you have reached 10 or shortly afterwards, you are going to fall into a peaceful sleep, waking only when you need to.

I hope you enjoy using this Self-Hypnosis deepener to get to sleep as much as I do.