马来西亚失眠治疗：Neuro-hypnotherapy脑波反馈催眠疗法

在继续往下阅读前，先问问自己是否遇到以下问题？

• 担心害怕今晚睡不着
• 心情郁闷
• 无法集中精神
• 半夜容易惊醒
• 浅眠
• 多梦
• 焦虑
• 觉得身体开始出现状况
• 就是感觉不舒服虽然医生说你没病

如果你面对以上任何一个问题，你现在就可以联络我了。

我会提供你一次免付费咨询，让你了解你的状况。

在马来西亚，截至笔者我编辑这篇文章为止，我是唯一使用Neuro-hypnotherapy脑波反馈催眠疗法，即结合高科技与传统科学的催眠疗法帮助客户克服失眠问题的Neuro-hypnotherapy脑波反馈催眠疗法创始人。只要愿意配合我的疗法与指示，大部分客户通常只需3次疗程就可以感觉到失眠问题得到显著改善与增强睡眠质量sleep quality。在不使用药物，无痛，无副作用的条件下，效果还能持久呢！原因是我将透过你的脑电波反应，教导你如何使用个人化的自我催眠方法睡个好眠。


如果透过催眠进行失眠治疗？

从催眠最初的发展开始，就被用来进行生理、心理疾病的治疗，所以它的应用也十分广泛。催眠疗法被广泛应用于失眠症的治疗。

　　催眠疗法治疗失眠是应用一定的催眠技术使人进入催眠状态，并用积极的暗示控制病人心身状态和行为的一种心理治疗方法，通过正性意念来消除焦虑、紧张、恐惧等负性意念。

　　要想拥有安稳的睡眠，必须内心安宁平和。多数失眠者患的是“失眠担心症”，开始时是偶然事件造成的偶然睡不着，后来则是因为担心失眠而导致失眠，越失眠就越担心，越担心就越失眠，形成恶性循环并深陷其中无法自拔。催眠治疗就是要消除这种紧张担心的条件反射。治疗在温馨舒适的环境中进行，伴随着优美的音乐，治疗师一方面用专业轻柔的语言，引导来访者进入深度放松状态，一方面引导其体验深度放松的感觉，让来访者在意识清醒状态下真切地触摸到入睡的感觉，并学习掌握跟这种入睡感觉建立连接的方法，使来访者对入睡建立信心，消除对失眠的焦虑。对于担心失眠者来说，只要消除了紧张担心的感觉和条件反射，内心安宁了，睡眠自然就正常了。

　　催眠疗法对失眠有非常高的疗效。在催眠师语言的诱导下，能使患者达到全身乃至心灵深处的放松。催眠师的循循诱导，能使患者摆脱所有影响睡眠的症结；再通过一针见血的语言指令，使一切造成压力、紧张、不安、挫折的因素得以宣泄，深层的病因被催眠师消除，从而能使患者体验到心身放松的快感和愉悦。只要经常体验这种松弛状态，那么恢复正常的睡眠功能那是指日可待的事情了。

身体疾病导致的失眠，也可通过催眠疗法进行辅助治疗。潜意识对调节和控制人体的内分泌、呼吸、消化、血液循环、免疫、物质代谢等均起着很大作用。身心灵是一体的，当内心充满了焦虑紧张等消极情绪时，体内会有大量的P物质和去甲肾上腺素释放，使全身血管收缩，气滞血淤，各种身心疾病由此产生。而人在喜悦、大笑、回忆幸福的体验时，会有大量的脑啡肽的分泌，这种脑啡呔的止痛能力超过自然吗啡的二百倍之多，是人体内部主要的止痛系统。如果在催眠状态下不断地强化积极情感、良好的感觉以及正确的观念，消除焦虑紧张等消极情绪，人脑中枢神经也会分泌大量的脑啡肽，不但有止痛作用，而且让人内心感到安详宁静，从而改善睡眠质量。

资料来源：http://shimian.familydoctor.com.cn/treat/201201/9008251214848.html

Introduction to sleep medicine 2015

A sleep disorder, or somnipathy, is a medical disorder of the sleep patterns of a person or animal. Some sleep disorders are serious enough to interfere with normal physical, mental and emotional functioning. Polysomnography is a test commonly ordered for some sleep disorders. 

Disruptions in sleep can be caused by a variety of issues, from teeth grinding (bruxism) to night terrors. When a person suffers from difficulty in sleeping with no obvious cause, it is referred to as insomnia. In addition, sleep disorders may also cause sufferers to sleep excessively, a condition known as hypersomnia. Management of sleep disturbances that are secondary to mental, medical, or substance abuse disorders should focus on the underlying conditions. 

 It was great to see knowledge sharing at its best.

Not only did the participants learn a lot from each other, we learned practical skills and the latest technology trends too.

 The philosophy of my insomnia therapy approach is that treating the roots of underlying insomnia causes. In Malaysia, I have excellent therapeutic results in improving insomnia and sleeping disorder related problem. I also use EEG biofeedback, cognitive behavioral therapy and neuro-hypnotherapy to help people. Feel free to drop me a message via email.

Source: http://sleepsocietymalaysia.org/

Sleep therapy in Malaysia

How Much Sleep Do You Really Need?

New research into who needs sleep most, and why.

Post published by Art Markman Ph.D. on Feb 11, 2015 in Ulterior Motives

High school students who stay up late perform more poorly in school the following day. A lack of sleep may cause you to mix together different memories that did not occur together. In young adults, sleep also affects the ability to learn new procedures(link is external). 

These benefits of sleep lead naturally to speculation that sleep may help older adults avoid the cognitive declines that come along with aging. One possibility is that older adults who suffer from sleep difficulties decline faster than those who don’t. Another possibility is that regular sleep throughout life is associated with lower levels of problems.

A paper in the January, 2015 issue of Perspectives on Psychological Science(link is external) by Michael Scullin and Donald Bliwise tried to sort out what is going on. They performed a massive meta-analysis. (A meta-analysis looks across the many published studies in an area of research in order to explore what really seems to be happening in an area.)

There are many ways to study sleep and its effects on thought and aging. Some studies use self-reports of sleep quality and measurements of cognitive performance.  Some of these self-report studies look at people of different ages. Others are longitudinal. They examine the relationship between the quality of sleep people get at one point in time and their performance later in life.

Other studies use other measures of sleep. Some use a device called an actigraph, which measures whether the person is moving. (The Fitbit is a kind of actigraph.) Long periods without movement are good signals (though not perfect) that a person is sleeping. Still other studies measure physiological aspects like brain waves so that it is possible to tell both that people are asleep as well as which stage of sleep they are in. Finally, there are experimental manipulations of sleep, including sleep deprivation studies as well as studies in which people are randomly assigned to conditions in which they do or do not nap.

There are a lot of interesting findings in this paper, and it is worth giving it a read yourself for a more complete look at effects of sleep on thinking. But here are a few highlights:

First, the relationship between sleep and improved thinking is strongest earlier in life and gets weaker later. A good night’s sleep helps young adults learn better the next day. Sleep also helps young adults consolidate (or solidify) memories from the day before more than it helps older adults. Middle-aged adults show smaller effects of sleep on learning, and older adults show almost no relationship between sleep and learning at all. 

Sleep deprivation studies tell the same story. Sleep deprivation generally hurts thinking performance, but these effects are much stronger in younger adults and small or even non-existent in older adults. (This may explain why I can play the sax in a blues band until 2 a.m. on Sunday nights and still function at work the next day.)

Of course, part of the difficulty with studying sleep in older adults is that older adults generally need less sleep than younger adults, and the older adults who get the most sleep tend to be those who are sick and whose bodies are fighting off illness.

These results do suggest, though, that the amount of sleep that older adults are getting at that phase of their lives is not a cause of cognitive decline.

A particularly interesting result is that the quality of sleep in middle age influences cognitive health in old age. The longitudinal studies are particularly helpful for this work. When adults in their 40s and 50s get regular sleep and allow themselves to get the roughly eight hours of sleep they need, they show fewer signs of cognitive problems like senile dementia when they are older. Indeed, one of the studies in this sample measured sleep quality of adults in their 40s and followed up with them 28 years later.

Putting all of this together, then, it seems that sleep is most important for current cognitive performance in younger people, and that sleep plays less of a role in thinking as we age. Sleep in middle-aged adults is still important, though, because good sleep habits in middle age are associated with better mental health in old age.

Source: https://www.psychologytoday.com/blog/ulterior-motives/201502/how-much-sleep-do-you-really-need?utm_source=FacebookPost&utm_medium=FBPost&utm_campaign=FBPost

In Malaysia, we provide neuro-hypnotherapy for sleep disorders and insomnia.

Contact us now for more information. 

Hypnotherapy May Help Improve Deep Sleep

In the US, over a quarter of the population report not getting enough sleep, and almost 10% endure chronic insomnia. But new research from two universities in Switzerland suggests hypnosis has a surprising positive impact on quality of sleep.

The researchers, led by biopsychologist Björn Rasch from the Psychological Institute of the University of Zurich, say their findings "open up new, promising opportunities for improving the quality of sleep without drugs."

They publish their research in the journal Sleep.

The Centers for Disease Control and Prevention (CDC) note that although sleep is often considered a "passive" activity, ample sleep is an essential part of staying healthy and preventing disease.

Insufficient sleep is linked with several chronic diseases, such as diabetes, cardiovascular disease, obesity and depression.

Additionally, the researchers of this latest study say that slow-wave sleep (SWS) has a positive impact on memory and immune system function, and during this period of sleep, the body secretes growth hormones, promotes cell repair and improves brain plasticity. However, the team also notes that SWS declines significantly across a person's lifespan.

Hypnosis is a technique that can impact processes that are difficult to voluntarily control - for example, when you are exhausted and want to sleep but are unable to do so.

Although patients with sleep conditions have been successfully treated with hypnotherapy in the past, the researchers say that until now, objectively measurable changes in sleep have not been proven.

In order to further investigate, the team conducted a study with 70 healthy young women who came to the sleep laboratory for a 90-minute nap during midday.

During their nap, the researchers objectively measured their sleep by recording electrical brain activity with an electroencephalogram (EEG). The team says slow-wave sleep is characterized by an even and slow oscillation in electrical activity in the brain.

Results showed that the women in the highly suggestible group experienced over 80% more SWS after hypnosis session, and their time spent awake was reduced by one third, compared with highly suggestible women who listened to the neutral text.

After they conducted additional control experiments, the researchers concluded that the beneficial effects of hypnosis on SWS were attributed to the hypnotic suggestion to "sleep deeper," stating that these effects were not simply expectancy effects.

'Unlike drugs, hypnosis has no side effects'

The research was only conducted in women, and the investigators note that females tend to have higher values for hypnotic susceptibility, compared with males. However, the team believes they would encounter similar positive effects of hypnosis on sleep for men who are highly suggestible.

Maren Cordi, a psychologist involved with the study, says "the results may be of major importance for patients with sleep problems and for older adults. In contrast to many sleep-inducing drugs, hypnosis has no adverse side effects."

The researchers conclude their study by noting that essentially everyone who responds to hypnosis could achieve better sleep with hypnosis.

Source: http://www.medicalnewstoday.com/articles/277731.php

Success Story (Depression and poor quality sleep with excessive dreaming)

Miss Ng has suffered from depression and poor quality sleep with excessive dreaming for more than 5 years. 
She has been prescribed anti depressant as well as drug for depression and sleep problem. 
She knows about our neuro-hypnotherapy service through Internet and she wants to try it as it is an evidence based practice (She is able to view her own brain waves). 

After 3 neuro-hypnotherapy sessions, her life become more dynamic, more positivie, with new ways of looking at things. 
The biggest difference that she has noticed is her sleep quality. Now her dreams decrease in frequency and her sleep quality and sleep quantity rise significantly. Now she able to sleep all the way till morning and able to focus more easily. 


She enjoyed the service here because of the high-quality healthcare treatments delivered in a relaxed environment. She also told us that after her neuro-hypnotherapy session, her psychiatry doctor reduced her dosage to lower amount and decrease visit frequency from once a month to every 3 months after noticed her improvement. Overall, she feels that our service is really helpful and it deals directly with the root causes of her problem. Compared to other forms of therapy such as counseling, she prefers to use neuro-hypnotherapy service as it is brief therapy and evidence based practice.



Remark: Our client's information will be kept strictly confidential all the time. All reviews have been acknowledged and provided by past and current clients of Spectrum of Life proactive healthcare centre (Clinical Hypnotherapist Koo). Clients names have been changed to protect their identity. 

Success Story (Insomnia & Excessive Dreaming)

34 years old lady (Miss Lee), insomnia & excessive dreaming.

At the initial stage, the goal for therapy is to improve the sleep quality and cope with her insomnia issue so that she can start to improve her both mental and physical health. She has been suffering from insomnia since secondary school. She told us that she was first prescribed sleeping pill by her family physician. However, after taking the sleeping pill, she was still struggling to sleep during the night and having excessive dreaming problem. She believes that sleeping pills aren't always effective or safe. She wants to start sleeping without prescription sleep pills. Therefore, the aim of her therapy goal is to have a simple, natural drug-free solution for her insomnia and excessive dreaming problem. 

After 3 sessions of neuro-hypnotherapy session, the biggest difference notice is that now her sleep quality has improved significantly, increase deep sleep and dreaming occurs to a lesser degree. She also remark that neuro-hypnotherapy is very accurate as it deals with the root cause and able to read her brainwaves scientifically. She is more able to focus and not being distracted easily when she is working. She enjoyed her visit because the centre is very nice, no long queue and the team provides good customer service. She already started recommending to her friends as it is a completely non-invasive, safe, painless, effective and brief therapy.

Remark: Our client's information will be kept strictly confidential all the time. All reviews have been acknowledged and provided by past and current clients of Spectrum of Life proactive healthcare centre (Clinical Hypnotherapist Koo). Clients names have been changed to protect their identity. 

RELAXATION THERAPY FOR CHRONIC INSOMNIA

Relaxation therapies are based on the premise that patients with insomnia display high levels of physiologic and cognitive arousal throughout the day and night.
Positron emission tomography has shown increased cerebral metabolism of glucose in patients with insomnia. Relaxation therapies are meant to deactivate this hyper-arousal.
Table below provides a list of relaxation techniques and definitions.
Most therapies can be self-administered by patients after initial professional guidance and regular practice over several weeks.

Relaxation Therapies

TECHNIQUE	COMMENTS
Autogenic training	Imagine a peaceful environment and comforting body sensations, such as warmth and heaviness in the limbs, warmth in the upper abdomen, and coolness on the forehead
Biofeedback training	Visual or auditory feedback is provided to the patient to control chosen physiologic parameters. Contact me if you are interested in biofeedback services.
Hypnosis	Contact me if you want to experience an unique,exclusive,customized, personalized self hypnosis session in Malaysia.
Imagery training	Visualization technique with focus on pleasant or neutral images
Meditation, abdominal Breathing	The goal of meditation is to focus and quiet your mind, eventually reaching a higher level of awareness and inner calm.
Paced respirations	Take a deep breath and hold for five seconds, repeat several times; focus on the sound of the breath
Progressive muscle relaxation	Tense and relax large muscle groups; usually begin with the feet and work your way up to the facial muscles
Repetitive focus	Focus on a word, sound, prayer, phrase, or muscle activity

Source: American Academy of Family Physicians http://www.aafp.org/afp/2009/0115/p125.html#afp20090115p125-t4

Success Story (Depression and Insomnia - Miss T)

If you think you may have insomnia, ask yourself the following questions:

• Do you wake up during the night and find that you cannot fall back asleep? 
• Do you lie in bed, tossing and turning for hours each night? 
• Do you dread going to bed because you feel like you never get a good night’s sleep? 
• Do you wake up feeling unrefreshed after sleeping? 
• Does the problem occur even though you have the opportunity and the time to get a good night’s sleep? 
• You are suffering from depression?
• It takes you more than 30 mins to fall asleep?

If you answered “yes” to any of the above questions, then you may have insomnia. If you’ve had insomnia for more than three weeks (chronic insomnia), consider booking an appointment with a therapist.
Let's me share a testimonial that I get from my clients, this real story tell you how she improve her insomnia problem after doing her clinical hypnotherapy and EEG biofeedback therapy with me.

.................................................................................................................................................................

My client: T (22 years old), primarily came to see me for her stress issues. She has been diagnosed with depression and was prescribed with the antidepressants as well as sleeping pill by her Psychiatrist. However, She stopped her anti depressant and sleeping pill after using them for 3 weeks as she felt that she could not sleep even with the sleeping pills and she feels a lot more blur and slow in response after the antidepressants.
Her problem has influenced her life since she was young until to the extend that she had to stop herself from continuing her study due to her lack in  focus and emotional issues.
Upon analyzing her unique brainwave patterns and her response toward clinical hypnotherapy, I found that most of her brainwaves pattern (especially those brain locations which associated with focus, logical thinking, verbal expression and attention span) is under-arousal/weak.

Her brainwaves pattern is the reason why she was having problem as below:

1. Depression symptoms
2. Self harmful thoughts
3. Insomnia
4. Bad sleeping quality
5. Negative thoughts
6. Inability to express confidently
7. Poor focus and attention span

Treatment Plan:
A customized self-hypnosis method was planned for her; She was guided on how to do self hypnosis effectively while her brainwaves was monitored. For the first session, 2 hours was spent with her to deal with her depression symptoms, negative thinking and self harmful thoughts issues.

Following is the result obtained:

After the first session, she confessed that it was the first time ever that she felt so calm and relaxed. She complied to practice her customized self hypnosis technique for positive thinking once a day until her next visit.
Two weeks later, the follow up session was carried out.
Following are the changes that she experiences after the 2 weeks practice of self hypnosis:

1. Positive thinking
2. More optimistic
3. More confident to speak
4. Ability to let go of past event
5. Begin to look forward for a better future
6. Less self harmful thoughts
7. Become less anxious and stressful
8. Become relax and calm 
9. Response speed increased

For her 3rd session, her objective is to improve her sleep quality and deal with her insomnia problem so that she can improve her overall life quality as well as her health condition. I guided her to do a customized self hypnosis technique for sleep and following is the result obtained:

During the session, she was able to fall asleep by doing her customized self hypnosis technique for sleep alone! As you can notice her Delta brainwaves for sleep increased after she did her self hypnosis technique (See the red cursor on the graph above) and her Hibeta was decreasing further too.

Upon the completion of the clinical hypnotherapy session, she came back to do EEG biofeedback therapy to improve her attention span and focus issue.
She shared her joy and improvement on the relevant issue. She found the following positive changes in her life after the therapy session:

1. Feel more motivated to live better
2. Easy to wake up in the morning, feeling refreshed
3. More alert 
4. Increase in the respond speed
5. Improvement in sleep quality (Able to sleep by doing customized self hypnosis and without the use of sleeping pill)

Remark:

Before she started the clinical hypnotherapy session, her depression screening test showed a score of 29 (Category: moderate to severe depression). After 3 sessions of clinical hypnotherapy, she now had a score of 9 (Category: none to mild depression).

Remark: Our client's information will be kept strictly confidential all the time. All reviews have been acknowledged and provided by past and current clients of (Clinical Hypnotherapist Koo). Clients names have been changed to protect their identity. 

Sleep disorder-Insomnia

Definition 
Insomnia is a persistent disorder that can make it hard to fall asleep, hard to stay asleep or both, despite the opportunity for adequate sleep. With insomnia, you usually awaken feeling unrefreshed, which takes a toll on your ability to function during the day. Insomnia can sap not only your energy level and mood but also your health, work performance and quality of life. How much sleep is enough varies from person to person. Most adults need seven to eight hours a night. Many adults experience insomnia at some point, but some people have long-term (chronic) insomnia. Insomnia may be the primary problem, or it may be secondary due to other causes, such as a disease or medication. You don't have to put up with sleepless nights. Simple changes in your daily habits can often help.  

Symptoms 
Insomnia symptoms may include: 

• Difficulty falling asleep at night 
• Awakening during the night 
• Awakening too early 
• Not feeling well rested after a night's sleep 
• Daytime tiredness or sleepiness 
• Irritability, depression or anxiety 
• Difficulty paying attention, focusing on tasks or remembering 
• Increased errors or accidents 
• Tension headaches 
• Distress in the stomach and intestines (gastrointestinal tract) 
• Ongoing worries about sleep 

Someone with insomnia will often take 30 minutes or more to fall asleep and may get only six or fewer hours of sleep for three or more nights a week over a month or more.  

Causes
Common causes of insomnia include:

• Stress. Concerns about work, school, health or family can keep your mind active at night, making it difficult to sleep. Stressful life events — such as the death or illness of a loved one, divorce, or a job loss — may lead to insomnia.
• Anxiety. Everyday anxieties as well as more-serious anxiety disorders, such as post-traumatic stress disorder, may disrupt your asleep. Worry about being able to go to sleep can make it harder to fall asleep.
• Depression. You might either sleep too much or have trouble sleeping if you're depressed. Insomnia often occurs with other mental health disorders as well.
• Medical conditions. If you have chronic pain, breathing difficulties or a need to urinate frequently, you might develop insomnia. Examples of conditions linked with insomnia include arthritis, cancer, heart failure, lung disease, gastroesophageal reflux disease (GERD), overactive thyroid, stroke, Parkinson's disease and Alzheimer's disease.
• Change in your environment or work schedule. Travel or working a late or early shift can disrupt your body's circadian rhythms, making it difficult to sleep. Your circadian rhythms act as an internal clock, guiding such things as your sleep-wake cycle, metabolism and body temperature.
• Poor sleep habits. Poor sleep habits include an irregular sleep schedule, stimulating activities before bed, an uncomfortable sleep environment, and use of your bed for activities other than sleep or sex.
• Medications. Many prescription drugs can interfere with sleep, including some antidepressants, heart and blood pressure medications, allergy medications, stimulants (such as Ritalin), and corticosteroids. Many over-the-counter (OTC) medications — including some pain medication combinations, decongestants and weight-loss products — contain caffeine and other stimulants.
• Caffeine, nicotine and alcohol. Coffee, tea, cola and other caffeine-containing drinks are well-known stimulants. Drinking coffee in the late afternoon and later can keep you from falling asleep at night. Nicotine in tobacco products is another stimulant that can cause insomnia. Alcohol is a sedative that may help you fall asleep, but it prevents deeper stages of sleep and often causes you to awaken in the middle of the night.
• Eating too much late in the evening. Having a light snack before bedtime is OK, but eating too much may cause you to feel physically uncomfortable while lying down, making it difficult to get to sleep. Many people also experience heartburn, a backflow of acid and food from the stomach into the esophagus after eating, which may keep you awake.

Insomnia and aging

Insomnia becomes more common with age. As you get older, you may experience:

• A change in sleep patterns. Sleep often becomes less restful as you age, and you may find that noise or other changes in your environment are more likely to wake you. With age, your internal clock often advances, which means you get tired earlier in the evening and wake up earlier in the morning. But older people generally still need the same amount of sleep as younger people do.
• A change in activity. You may be less physically or socially active. A lack of activity can interfere with a good night's sleep. Also, the less active you are, the more likely you may be to take a daily nap, which can interfere with sleep at night.
• A change in health. The chronic pain of conditions such as arthritis or back problems as well as depression, anxiety and stress can interfere with sleep. Older men often develop noncancerous enlargement of the prostate gland (benign prostatic hyperplasia), which can cause the need to urinate frequently, interrupting sleep. In women, menopausal hot flashes can be equally disruptive.
  Other sleep-related disorders, such as sleep apnea and restless legs syndrome, also become more common with age. Sleep apnea causes you to stop breathing periodically throughout the night. Restless legs syndrome causes unpleasant sensations in your legs and an almost irresistible desire to move them, which may prevent you from falling asleep.
  
• More medications. Older people typically use more prescription drugs than younger people do, which increases the chance of insomnia caused by a medication.

Sleep problems may be a concern for children and teenagers as well. However, some children and teens simply have trouble getting to sleep or resist a regular bedtime because their internal clocks are more delayed. They want to go to bed later and sleep later in the morning.

Treatments

Behavior therapies

Behavioral treatments teach you new sleep behaviors and ways to improve your sleeping environment. Good sleep habits promote sound sleep and daytime alertness. Behavior therapies are generally recommended as the first line of treatment for people with insomnia. Typically they're equally or more effective than sleep medications.

Behavior therapies include:

• Education about good sleeping habits. Good sleep habits include having a regular sleep schedule, avoiding stimulating activities before bed, and having a comfortable sleep environment.
• Cognitive behavioral therapy. This type of therapy helps you control or eliminate negative thoughts and worries that keep you awake. It may also involve eliminating false or worrisome beliefs about sleep, such as the idea that a single restless night will make you sick.
• Relaxation techniques. Progressive muscle relaxation, biofeedback and breathing exercises are ways to reduce anxiety at bedtime. These strategies help you control your breathing, heart rate, muscle tension and mood.
• Stimulus control. This means limiting the time you spend awake in bed and associating your bed and bedroom only with sleep and sex.
• Sleep restriction. This treatment decreases the time you spend in bed, causing partial sleep deprivation, which makes you more tired the next night. Once your sleep has improved, your time in bed is gradually increased.
• Remaining passively awake. Also called paradoxical intention, this treatment for learned insomnia is aimed at reducing the worry and anxiety about being able to get to sleep by getting in bed and trying to stay awake rather than expecting to fall asleep.
• Light therapy. If you fall asleep too early and then awaken too early, you can use light to push back your internal clock. You can go outside during times of the year when it's light outside in the evenings, or you can get light via a medical-grade light box.

P/S: Positive effects of behavior therapy and cognitive behavioral therapy can be deepened when combined with clinical hypnotherapy. Biofeedback is a holistic non-invasive training tool for your brain and overall well-being, why don't you try it too? Contact us now for more information.


All retrieved from http://www.mayoclinic.org/diseases-conditions/insomnia/basics/definition/con-20024293