Sleep disturbances are one of the more common symptoms of stress and depression. Whether you wake up during the night and have a hard time falling back to sleep, or you have a hard time falling asleep initially, you have insomnia.

THERE ARE FOUR TYPES OF INSOMNIA

PSYCHO-REACTIVE INSOMNIA: Psycho-reactive Insomnia is generally caused by tension. Worry is the most common reason that the person seems to be stuck in the "awake" mode. The worry can become worse, because often the person begins to worry about falling asleep or not getting any sleep. Insomnia sufferers often worry that they may become ill or die from lack of sleep.

ENDOGENOUS INSOMNIA: This is usually caused by a discomfort within the body ranging from indigestion to pain.

EXOGENOUS INSOMNIA: This is caused by disturbances outside of the body such as noise or a loud TV. This is the easiest type of insomnia to eliminate.

FUNCTIONAL INSOMNIA: This is caused by a functional problem in the subject's sleep-wakefulness center in the brain.

Many people who suffer from insomnia develop a fear of getting into bed because they expect to lie awake. This negative expectancy can bring about insomnia all by itself.

HERE ARE THE FACTS

1. Nobody ever became ill from not having enough sleep. The body and mind will always get at least the minimum amount of rest that it requires, no matter what. If you lose some sleep one night, the next night you will get some additional sleep to make up the loss.

2. Our internal clock brings about a valley of fatigue in cycles. Every four to six hours you will experience the maximum amount of fatigue, and this is when it's easiest for you to fall asleep. Once you pass that valley of fatigue you will experience a renewed feeling of energy and it will become difficult to fall asleep.

3. If you are worried that you have not slept for a second, stop worrying because research in sleep labs has proven that everyone sleeps during the night. Sometimes you believe that you've been lying awake thinking, but actually you have been sleeping lightly and dreaming.

4. Trying to fall asleep: There is a law of nature called "The Law of Reversed Effect." The law says that if you "try" to do something, you will get the opposite. And the harder you "try," the more you will get the opposite. So, trying to fall asleep will insure that you will remain awake. Do not "try" to fall asleep, and do not try to will yourself to sleep. Merely allow yourself to fall asleep.

5. Alcohol will put you to sleep: This may be true, as alcohol is a depressant. However, as soon as the drink wears off, you will awaken abruptly and it will be much harder to fall asleep.

6. Sleeping pills will help: It is the dream phase of sleep in which we get our rest. Narcotics suppress the dream phase of sleep (REM sleep). That is why one generally awakens feeling more tired than before going to sleep after using drugs.

EFFECTING A CURE

1. figure out what time you feel the most exhausted in the evening. From then on, every evening at least an hour before that time, take a bath that is slightly warmer than body temperature for twenty minutes. A shower won't have the intended effect.

2. Have a warm beverage, preferably not tea on account of the caffeine, which will wake you up. The best warm drink is milk if your stomach can tolerate it.

3. Discontinue thoughts of problems that you have. Don't think about what you need to do tomorrow. If you are worried that you will forget what you have to do tomorrow, write it down.

4. Refrain from stimulating thoughts and TV. If you must read, then read something that is tiresome.

5. Reserve your bed for sleep. Read and watch TV only from a chair or while on a couch.

6. Get into bed at least twenty minutes before your valley of fatigue. Once in bed, if worries start to pop into your thoughts, repeat this mantra several times to yourself, "I'll think about it tomorrow." This will help to stop the excessive thinking. Do not try to make your mind blank and don't try to fall asleep. Just allow yourself to get some rest.

7. For Endogenous Insomnia, you should do away with the discomfort to the best of your ability.

8. For Exogenous Insomnia, make your room as quiet as possible. If your partner watches television, you can move to another room. Running a fan can induce sleep, as it will tend to cover up loud noises. The monotonous drone of the fan generally proves to be very relaxing.

HYPNOSIS FOR INSOMNIA - PSYCHO-REACTIVE AND FUNCTIONAL INSOMNIA

Practice self-hypnosis for insomnia every day. Anxiety worsens and can even cause a sleeping problem. Hypnosis CD's can help you to promptly manage stress. Post-hypnotic suggestions for coping, and to inspire the anticpation of sleep can help. Your sub vocalized mantra should be: "I fall asleep promptly, and sleep soundly and restfully all through the night."

Author's Bio ---------- Alan B. Densky, CH. is certified by the National Guild Of Hypnotists, and he is an NLP Practitioner. He offers hypnosis for insomnia CDs. He hosts a FREE hypnosis article library on his Neuro-VISION Video Self-Hypnosis website.