Cognitive Behavioural Hypnotherapy for Insomnia and Sleeping Problems:

Insomnia Therapy: a complete treatment programme for insomnia and sleeping problems.

Perhaps the most simple and obvious cause of insomnia is excess muscular tension and anxiety over sleeping - and/or excessive thinking or worrying.

The approach is a systematic focus on learning to lower arousal, calm the mind and relax muscles, removing unhelpful behaviours and thinking patterns around sleep - and using hypnosis to rehearse and encourage positive thinking and behaviour around sleep while learning to deepen relaxation and sleep.

Alice Hooey of Benenden Healthcare came for an insomnia treatment session to research an article on Sleep Solutions - read about her experience here: Sleep Solutions by Alice Hooey

Learning to relax properly and systematically

Excess tension in the skeletal muscles increases the amount of activity across the whole nervous system - including the amount and "speed" or "volume" of our thinking. By learning how to relax the muscles directly and deeply - and retraining our body to a more relaxed state we can fall asleep quickly, stay asleep and awake refreshed.

By learning Tension Release Breathing (a rapid relaxation technique I developed based on the work of Dr. Edmund Jacobson) and self-hypnosis, clients are able to naturally and easily fall asleep as nature intended.

Insomnia ranges from a short term acute insomnia to long term chronic insomnia, which is usually combined with obsessive rumination over sleep and sleep quality.

In some cases with two or three sessions the problem is solved and natural sleep response is restored.

More chronic cases should plan on six sessions.

Insomnia Therapy Treatment Programme

Treatment programmes vary according the level and duration of the problem - however they typically involve:

i) Keeping a sleep diary. How long were you actually asleep? How many times did you wake up?

ii) Learning rapid deep relaxation techniques to lower stress, anxiety, agitation and muscular tension.

iii) Learning hypnosis for insomnia and self-hypnosis to increase relaxation and build confidence (relaxation and confidence go hand-in-hand).

iv) Identifying and challenging negative beliefs about sleep.

v) Replacing negative beliefs with positive beliefs about sleep (using hypnosis).

vi) Sleep hygiene: avoiding stimulants in the evening (caffeine or psychological stimulants), lowering noise levels, lowering light levels, no activity apart from sleep or sex in the bedroom.

vii) Hypnotic suggestions for easier, deeper sleep.

viii) Stimulus Control: breaking/removing any negative associations between the bed/bedroom/going to bed and insomnia. Conditioning positive experiences about the bed/bedroom.

Additional elements may be introduced for those with more chronic issues.

Get help now for insomnia - through insomnia therapy and sleep hypnosis with a certified hypnotherapist - with clinics in Central and North London.

Call now on 0800 8600 698

Or contact Mark by email here:



Interested in learning more about hypnosis and hypnotherapy?

If you want to learn more about hypnosis and hypnotherapy - perhaps learning self-hypnosis, learning how to use hypnosis with existing clients or even training for a career in hypnotherapy then please visit The UK College of Hypnosis and Hypnotherapy at

We offer one day workshops in self-hypnosis, a one week Foundation Certificate Course in Hypnosis as well as our renowned Hypnotherapy Diploma Course- a three week course in cognitive behavioural hypnotherapy (Hypno-CBT).



hypnotherapist: treating insomnia and sleep problemsMark Davis
Dip. Hyp., BSc (Psy. & Phil), GHR (Reg), GHQP

Cognitive Hypnotherapist
(trained in Hypno-CBT®)

Principal & Director of The UK College of Hypnosis and Hypnotherapy

Meditation Instructor
Yoga Philosophy Teacher

In a Swedish study, 22 insomniacs were taught Edmund Jacobson's progressive muscle relaxation: 82% reported a significant improvement in their symptoms. This was still evident a year later. In a 1999 study, 80% of people who learned a relaxation technique were able to drop their sleeping tablets.

The Myth of the 8 Hour Sleep: a very helpful article on the BBC website showing that the notion of sleeping 8 hours consecutively is a modern construction and not how we sleep naturally.

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