Sleeping Tips
If you keep having insomnia, you probably should talk with a doctor to make sure you don’t have anything physically wrong with you.

But even after I got my doctor’s OK, it’s been my experience that my doctor would immediately ask me if I wanted a prescription to help me sleep.

I personally prefer not to take medicine if I don’t need to.  And if you are a client coming to me about sleep issues, I would teach you some techniques to preoccupy your mind while you are in bed so you can fall asleep.  But you will also hear me talk to you about the following habits I learned to adopt that I have found have helped me when I had insomnia.

1. Practice Good Sleep Hygiene
With your schedule always changing, this can be the hardest thing to do. But my read of what sleep experts will say is that part of the secret to getting good sleep is to have habits, routines if you prefer, that you do as time for bed approaches. These cue both your body and mind to become sleepy. Getting into bed is the final cue, and then sleep comes over you. Some routines you may already have are:

Showering or bathing, and other habits like brushing your teeth Putting on bed clothes like pajamas Reading, especially reading in bed Listening to music, especially while lying in bed

Avoid watching television or working on the computer or playing computer games in the last half hour or hour before bedtime. The light from the screens, in particular blue light, stimulates your brain into staying awake.

When you feel “ready” to sleep, then get into bed. Or, have a set time, as best that your circumstances allow, and get in bed at that time. If the latter, recognize that just because you went to bed at that set time does not mean you will immediately fall asleep, but it does mean you are prepared to sleep when sleep comes.

Good sleep hygiene also includes doing things that help your body drift to sleep. While in bed, lie still, stay in the same comfortable position that you found when you got into bed. Allow your mind to let go of the day’s business. Mentally call a time-out: now is the time to sleep. All the other things on your mind will be taken care of in due course.

It takes about 20 minutes to fall asleep once the process has started.

Keep in mind that poor sleep hygiene can prevent the sleep process from occurring. Or, it may interrupt the process. If that happens, you generally go back to the beginning – your body has to start over.

To keep the drifting to sleep from being interrupted, and having to start over, while in bed:

2. Do not toss and turn.
If you must move, move S-L-O-W-L-Y until you are comfortable again. Keep your eyes closed, or as closed as possible.

Stay relaxed and do not use the fact that you haven’t fallen asleep yet as an excuse to get frustrated and then to take it out any of the day’s stressors still on your mind.

3. Learn to make noise and distractions unimportant to you.
You’ve fallen asleep with the television blasting haven’t you? And yet the sound did not keep you awake. It’s because the noise was unimportant to you. In a crowded situation where you have bunkmates it’s tempting to let the situation become stressful. When that happens, you start to obsess on what is going on, and blaming them for keeping you from getting to sleep.

Say to yourself that the noise is unimportant to you. That all that matters is the good sleep you are about to have. You can still feel yourself drift away.

4. When you find yourself frustrated, give yourself a break.
You may still fail to fall asleep. Don’t get frustrated; don’t get angry. Make a deal with yourself. Tell yourself, tomorrow may have to be a slow day since you may not get enough sleep. But, tomorrow night you will sleep better and fall asleep easier. For whatever happens now about sleeping and for how long, no need to get upset.

Strong emotions will only keep you from sleeping. Letting go of everything is no guarantee that you will fall asleep, but it will be more likely that you will be able to now. Call a time out. There will be plenty of time to worry about your lack of sleep later, but for now you will do your best to relax and sleep.


Success with hypnosis is dependent on many variables, including your attitude as a client, your follow-through, your adherence to the program, and your personal health and history. Please consult your physician before beginning any health program.

A consulting hypnotist can and will teach you techniques that can help you manage the everyday, ordinary problems we all have. FRMS Hypnosis does not diagnose, treat, or prescribe for any psychological or medical disorders. If you suffer from a psychological or medical disorder, please consult your physician or mental-healthcare professional.