Insomnia Treatment, Symptoms & Causes
INsomnia Treatments and SLEEP DISORDERS
This is your unique opportunity to recover your natural and instinctive ability to DRIFT OFF TO SLEEP in a safe and natural way.
WITHOUT NEEDING UNHEALTHY PROPS TO DO THAT.
Hypnotherapy for sleep, NATURAL DEEP SLEEP.
We use a combination of modern clinical hypnosis, and guidance in the best pre sleep mental methods to safely and effectively re- program your subconscious mind allowing you to sleep deeper in a safe and natural way, helping you become well rested and live a better quality of life. Insomnia Treatment is possible!
What is insomnia?
Insomnia is a sleep disorder that is generally characterized by difficulty in sleeping.
- Either difficulty falling asleep
- Mid-cycle insomnia generally waking up often during the night and having trouble going back to sleep.
- Waking up too early in the morning
Sometimes people suffer from both of these symptoms.If they occur at least three nights per week for three months or longer Insomnia is often considered chronic.
Unrefreshing sleep (also called “non-restorative sleep”)
- Leading to Fatigue or low energy.
- Cognitive impairment, such as difficulty concentrating.
- Mood disturbance, such as irritability
- Behaviour problems, such as feeling impulsive or aggression
- Difficulty at work or school
- Difficulty in personal relationships, including family, friends and caregivers
- Rise in stress and anxiety levels
Acute insomnia lasts from 1 night to a few weeks. Insomnia is chronic when it happens at least 3 nights a week for 3 months or more.
Studies show that Insomnia generally affects women more than men and older people more than younger ones.
Causes of Sleeplessness
Not Preparing for Sleep – Environment
In some cases, there are simple steps that can be taken to improve sleep as we mention here. Insomnia Treatment is possible if more help is required.
Your night-time routine may not be getting your body ready for sleep, or your sleep schedule is out of sync with your biological clock.
Try getting into a good routine before bed;
- Maybe a warm shower, a milky drink and 20 minutes with a good book.
- Certainly no TV, computers or mobile phones in the bedroom at all.
- Your bedroom should be dark, a place of rest and calm.
- The best sleeping temperature for most adults is 60 to 72 degrees Fahrenheit (15 to 22 degrees Celsius). The ideal temperature for elderly people is around 66 to 70°F (19-21°C). Ensure you have adequate ventilation.
Avoid spicy foods, caffeine, nicotine or alcohol for a couple of hours before going to bed.
- Alcohol is a sedative. It can make you fall asleep initially, but may disrupt your sleep later in the night.
- Caffeine is a stimulant. Most people understand the alerting power of caffeine and use it in the morning to help them start the day and feel productive. Caffeine in moderation is fine for most people, but excessive caffeine can cause insomnia. A 2005 National Sleep Foundation poll found that people who drank four or more cups/cans of caffeinated drinks a day were more likely than those who drank zero to one cups/cans daily to experience at least one symptom of insomnia at least a few nights each week.
Caffeine can stay in your system for as long as eight hours, so the effects are long lasting. If you have insomnia, do not consume food or drinks with caffeine too close to bedtime.
- Nicotine is also a stimulant and can cause insomnia. Smoking cigarettes or tobacco products close to bedtime can make it hard to fall asleep and to sleep well through the night. Smoking is damaging to your health. If you smoke, you should stop.
- Heavy meals close to bedtime can disrupt your sleep. The best practice is to eat lightly before bedtime. When you eat too much in the evening, it can cause discomfort and make it hard for your body to settle and relax. Spicy foods can also cause heartburn and interfere with your sleep.
If you have trouble sleeping on a regular basis, it’s a good idea to review your health with your doctor and think about whether any underlying medical issues or sleep disorders could be contributing to your sleep problems.
Insomnia Treatment can help in most cases.
There are many physical medical conditions (some mild and others more serious) that can lead to insomnia. In some cases, a medical condition itself causes insomnia, while in other cases, symptoms of the condition cause discomfort that can make it difficult for a person to sleep.
Examples of medical conditions that can cause insomnia are:
- Nasal/sinus allergies
- Gastrointestinal problems such as reflux
- Endocrine problems such as hyperthyroidism
- Neurological conditions such as Parkinson’s disease
- Chronic pain
- Low back pain
Sleep apnea is another sleep disorder linked to insomnia. With sleep apnea, a person’s airway becomes partially or completely obstructed during sleep, leading to pauses in breathing and a drop in oxygen levels. This causes a person to wake up briefly but repeatedly throughout the night. People with sleep apnea sometimes report experiencing insomnia.
If a medical condition like diabetes or menopause is causing your insomnia, treating those conditions may help.
Always seek and follow medical advice from your doctor if in any doubt.
Restless legs Syndrome
In addition, insomnia may be a symptom of underlying sleep disorders. For example, restless legs syndrome—a neurological condition in which a person has an uncomfortable sensation of needing to move his or her legs can lead to insomnia. People with restless legs syndrome typically experience worse symptoms in the later part of the day, during periods of inactivity, and in the transition from wake to sleep, which means that falling asleep and staying asleep can be difficult. An estimated 10 percent of the population has restless legs syndrome.
Medications can also cause insomnia. Such as those taken for:
- Common cold and nasal allergies
- High blood pressure, heart disease
- Thyroid disease
- Birth control
- Depression or Anxiety
If insomnia is a side effect of a medication, changing the medication or its timing or reducing the dose may help. Always talk to your doctor before making any changes to your medication.
So if you consider you have a good bedtime routine, you have checked out any health issues or current medication with a doctor, but you are still suffering insomnia it could be comorbid, meaning it is possibly linked to other psychiatric issues such as anxiety, stress or depression.
Insomnia & Depression
Insomnia can be caused by psychiatric conditions such as depression. Psychological struggles can make it hard to sleep, insomnia itself can bring on changes in mood, and shifts in hormones and physiology can lead to both psychiatric issues and insomnia at the same time.
Sleep problems may represent a symptom of depression, and the risk of severe insomnia is much higher in patients with major depressive disorders. Studies show that insomnia can also trigger or worsen depression.
It’s important to know that symptoms of depression (such as low energy, loss of interest or motivation, feelings of sadness or hopelessness) and insomnia can be linked, and one can make the other worse. The good news is that both are treatable regardless of which came first.
Insomnia & Anxiety
Most adults have had some trouble sleeping because they feel worried or nervous, but for some it’s a pattern that interferes with sleep on a regular basis. Anxiety symptoms that can lead to insomnia include:
- Getting caught up in thoughts about past events
- Excessive worrying about future events
- Feeling overwhelmed by responsibilities
- A general feeling of being revved up or overstimulated
It’s not hard to see why these symptoms of general anxiety can make it difficult to sleep. Anxiety may be associated with onset insomnia (trouble falling asleep), or maintenance insomnia (waking up during the night and not being able to return to sleep). In either case, the quiet and inactivity of night often brings on stressful thoughts or even fears that keep a person awake.
WHAT ARE THE OPTIONS?
When this happens for many nights (or many months), you might start to feel anxiousness, dread, or panic at just the prospect of not sleeping. This is how anxiety and insomnia can feed each other and become a cycle that should be interrupted through hypnotherapy treatment.
It’s time to enlist the help of a sleep specialist. This is where a clinical hypnotherapist can step in and help. During a course of personal insomnia treatments, usually 4 or 5 weekly sessions, your subconscious mind will be released from the stress, your anxiety levels will be greatly reduced and you will be able to cope much easier not only with your daily life, being taught how to calm your thoughts and retrain your mind and body to drift off into a peaceful night’s sleep, waking refreshed and ready to start your day. Your hypnotherapist may also give you an audio recording to listen to during your treatment period.
Unhelpful habits may lead to even less sleep and require insomnia treatment.
Create a healthy relationship with Sleep
The HypnoSleep program
The HypnoSleep program, an insomnia treatment, works with your subconscious mind, addressing any physiological or psychological adjustments.
During your course of treatment, over 28 days you will attend a minimum of 4 one to one sessions with our specialist clinical hypnotherapist.
BACK UP AUDIO FILES
You’ll also receive a backup audio to listen to daily; this will enhance all your personal sessions, and allow any neurons to re-wire healthy sleeping habits and attitudes.
HypnoslEEP causes your mind & Body to BE KINDER TO YOURSELF AND
EASE INTO SLEEP NATRUALLY
What happens when you START HYPNOSLEEP?
Your body and mind is amazing!
As soon as a person stops stressing the body poor sleep habits or stressfull thinking, and has a great pre selep pattern. The body and mind begins to recover its natural rythm of sleep.
Carolyn Irene Sleep issues
I went to see Sandie for insomnia that I have suffered during many years.
At last sleep, thank you Sandie so much for all your help, will definitely recommend Sandie and LUX THERAPY CLINIC not for just my insomnia but for many other health issues.
Vince. Costa Del Sol Insomnia
I’ve just had the best night’s sleep ever, I have suffered with insomnia for years I seriously can’t remember a time when I was able to just fall asleep, and to actually sleep all night is a total first.. Thanks to Sandie from Lux Therapy.
START WITH SAYING HELLO
Check my online diary to book a call to discuss how I can help you.
The wise choice
A whole new world
of being free from insomnia
Allow your body
and mind slip
into a healthy
STORIES from the newsPAPERS
Some never take action on insomnia and say “thats just me!”.
Some decide its time to get some insomnia treatment and real sleep!
Finally! Hypnotherapy is helping to beat my chronic insomnia (after YEARS of sleepless nights)
- Journalist and author Bel Mooney suffered with debilitating insomnia for years
- Common condition became increasingly worse after she turned 60-years-old
- She tried numerous treatments, but the most effective has been hypnotherapy
My inability to sleep was exhausting and depressing.
It’s been a problem for years — mainly because, as a journalist for more than 40 years, I map out articles in my mind. I also worry about my family. There is always something to fret about.
But once I was in my 60s it seemed to get worse. And the more I thought about it, the more restless I became.
Most nights I would get out of bed and roam the house for a couple of hours like a dotty Lady Macbeth, calling for sleep.
Sleepless no more? Journalist Bel Mooney has suffered with debilitating insomnia for years
Then, because that became chilly in winter, it became a habit to snap on my light (and the electric blanket) and read for an hour or so — relieved to be married to a man who can sleep through anything.
I would feel my eyes close, then as soon as I lay down, they’d snap open like one of those scary dolls in a nightmare. If dropping off was hard, even worse was getting back to sleep after waking to go to the loo at 3.30am.
Oh insomnia . . . the plague of many people my age, driving you madder and madder the more tricks you try to make you doze off.
Apparently the biggest users of sleeping pills are older people, although on average we gain only an average of 11 more minutes’ sleep with pills, according to a major U.S. study in 2007.
Many years ago, at a time of bereavement, I was prescribed Mogadon tablets (a type of benzodiazepine, which reduces anxiety and helps sleep) but they turned me into a zombie. Since then, I’ve felt a deep-seated reluctance to medicalise insomnia. I like to be in charge of my body, mind and spirit — even if all three are hyperactive most of the time.
But I kept reading about the importance of deep and refreshing sleep — and the dire consequences of having too little.
Would I suffer depression or mental impairment? Even if not, I hated the bags under my eyes. And when you’re clocking up only about five hours at best you do start to feel run down.
Did you know? 79 per cent of those with insomnia reported having it for at least two years
‘What are you worrying about’ asked my husband, one day when I was moaning about being awake between 2am and 5am. ‘Everything’ I said. No wonder he looked helpless.
The trouble is, most advice I read about how to achieve better sleep is thoroughly irritating — and doesn’t apply to me.
I never nap in the daytime (unless on holiday in the sun, a rarity with us) nor do I have any sort of screen in my bedroom.
As for the advice that the bedroom is only for ‘sleep or sex’, what sort of people do these experts know? By my bedside is a pile of books, and to me (like many others) it’s impossible to think of getting into bed without reaching for the book — sometimes two — I have on the go.
I wish the experts would understand how real people live their lives because the emphasis on ‘sleep or sex’ is calculated to make you more anxious than ever — that you aren’t getting either!
And they also tell you to avoid alcohol, but a large glass of red wine can be divinely soporific.
I popped the pills every night, liked them, and went to sleep quickly. But I still woke up in the middle of the night.
To help solve my problem, I sent out a plea for help to Facebook friends — and the suggestions poured in. Lots told me not to gaze at the TV or a computer (I don’t) and others advised taking Nytol or other over-the-counter herbal remedies.
I’ve tried those, with occasional success, and while I like chamomile tea it makes no inroads on my sleeplessness. I tried a pillow spray by the brand This Works (containing essential oils), which didn’t work but smelt delicious.
Then a friend sent me a mouth spray (six squirts under the tongue) by an U.S. company called Arbonne. She told me it contained melatonin. Meanwhile, another friend posted me some melatonin tablets she bought at a pharmacy in New York. I tried them and — bingo! — they sent me off to sleep more quickly. Melatonin is a hormone made by the pineal gland — a pea-sized gland found just above the middle of your brain. It helps your body know when it’s time to sleep and wake up.
Normally, your body makes more melatonin at night. Levels usually start to go up in the evening once the sun sets. They drop in the morning when the sun goes up.
The amount of light you get each day — plus your own body clock — sets how much your body makes. But while you can buy synthetic melatonin pills in the U.S., you can’t get them here without a prescription.
Taking its toll: Nearly 95% of people with insomnia reported low energy levels in their daily lives, compared with over 40% of good sleepers +4
Taking its toll: Nearly 95% of people with insomnia reported low energy levels in their daily lives, compared with over 40% of good sleepers
Instead of bothering my GP (and costing the NHS money) I ordered some melatonin online (in delicious gummy sweet form) from an online company called Biovea, which a friend recommended.
Another chum had warned me about side-effects, such as headaches, feelings of gloom, daytime sleepiness, dizziness, stomach cramps, and irritability — but I suffered no ill-effects at all.
I popped the pills every night, liked them, and went to sleep quickly. But I still woke up in the middle of the night.
Then came a piece of advice that intrigued me. I was at our local history group when a neighbour happened to mention that she had seen a hypnotherapist for sleeplessness.
This lady is absolutely no-nonsense, a retired teacher who doesn’t suffer fools gladly. She told me that a couple of sessions had been very helpful. ‘Why not try because it worked for me?’ she said.
It’s important to understand that hypnotherapy has nothing whatsoever to do with ‘hypnotism’ stage shows, which seems aimed at making people look stupid.
Therapeutic hypnosis aims to induce a trance-like state in which you are conscious but very relaxed, and can hear (even if you drift away) the voice of the therapist taking you on an imaginary, meditative journey that will, in time, allay your worries and deal with phobias or panic attacks, for instance. It is not available on the NHS for insomnia.
I decided to try this simply because I’m a journalist. And if it turned out that hypnotherapy relaxed me — even without curing the insomnia, that would be a result. Gentle and reassuring, the therapist has the kind of sympathetic presence that invites confidence.
Having told him all my troubles (private worries about my family poured out, along with, much to my surprise, some painful stuff from my childhood) during that first session, I confess I was dubious he would be able to quieten my worried mind.
But at the second session, as I lay on the couch and listened to his low voice I found myself relaxing. First he told me to focus on one point, then breathe deeply, then imagine my limbs relaxing one by one . . . Then he read from a ‘script’ he had prepared. I tried to ‘see’ the garden and ‘hear’ the music of the water he described and allow myself to drift into a feeling of well-being. At the end, he did a count-down to wake me up. But I was never asleep — just quiet, peaceful, contented. And yes, I slept well that night.
We more sessions (each one with a slightly different ‘story’). What worked best for me were two suggestions he dropped into my subconscious mind once I’d reached a relaxed state. The first was that I had to give up feeling that I had to control things. I had to let things go.
You might think that is a pretty obvious piece of advice — but believe me, this lady (the Mail’s advice columnist, after all) needed to be told.
The second was that it didn’t matter too much if I didn’t sleep. He’d advised me to try to recall his voice and to follow the visualisation whenever I found myself tossing and turning — but if they didn’t send me off to sleep at least they would relax me. And that is the key.
Since our last session a few weeks ago my sleep patterns have improved, although not that much. Last night was bad. The night before fine.
The important point is, I’ve stopped worrying about it. If my imaginary exercises from him don’t work I just think: ‘Hey ho’ — and reach for a book.
It mustn’t be anything too exciting — non-fiction is better than a novel, I’ve found.
Some nights I sleep soundly. Others I take a melatonin ‘gummy’ — and that works. Some nights I recite the Lord’s Prayer in my head and then a couple of poems I know by heart.
Other nights I find Andrew’s garden imagery delivered in that quiet voice sends me back into a trance. And you know, I’m not tired and it’s all just fine.
My brain flickered into consciousness and, a moment later, a tiny lift in my chest made itself known. Glee. A simple but palpable joy on waking. I bounded out of bed, looking forward to the day. Then a sudden jolt had me standing, motionless, gazing across the room in wonder. I’m looking forward to my day! I’m looking forward to my day? Bloody hell! A slow grin squeezed my cheeks as energy zipped around my body and, refusing to be contained, had me gyrating my hips and arms in sync, dancing, naked, around my bedroom, wondering whether I’d care – or stop – if either of my teenage children walked in. I’m looking forward to my day! I’m looking forward to my day! Whaaaaa-hoo!
It was, in fact, an ordinary day. I was getting the train to work, sitting in an office, then coming home again. But my energy! I could feel it pulsing through me and my body tingled with vitality. Later, at my desk, my concentration was focused, the words I was reading hanging together. Walking around the building, my torso stood tall. In conversations, my brain and mouth played ball. None of which had been the case all on the same day for a long, long time.
The best part of this energised, vivacious me, however, was the absence of any niggling doubt. No background anxiety that I’d never feel like this again: that this was a one-off; that this was how everybody, except me, got to feel most of the time; that this being part of the human race again would be zapped away tomorrow.
Studies have shown that hypnosis is a USeful aid to lifestyle changes. There is no cast iron guarantee, hypnosis can help, AND it does have a higher chance of helping you, but nothing in life can be 100% certain.
If it’s your time, if you’re ready, really ready, if you are REALLY serious about CHANGING YOUR relationship with SLEEP, then get in touch now and we can help you.
Please Note: We only work with clients who are 100% committed. If our therapists have any doubt that you are not ready, then we reserve the right to cancel/postpone your appointment.
START WITH SAYING HELLO
Check our online diary to book a call to discuss how we can help you.
A regular source of inspirational interviews in Marbella and international media