Zelfhulp: slaapproblemen de baas met slaap audio en tips

Self-help for sleep problems is important if you have trouble sleeping. You can have all kinds of sleep problems, such as having trouble falling asleep, not being able to sleep through the night, or suffering from nightmares or even sleep terrors, which can make you scream and move in your sleep, sometimes even sleepwalking [1] .

Super annoying, because all that bad sleep makes you not rested and that can cause fatigue during the day. That is of course not handy when you are at work or when you have to study. In addition, you can also notice that you are in a worse mood, because you can just handle a few less setbacks.

Stress does not really help and can make the sleep problem worse.

This insomnia can also have different causes. For example, it is partly in your genes, you suffer a lot from stress which makes you worry all night long or you suffer from PTSD which makes it difficult for you to fall asleep.

Also, due to other health issues, you may sleep worse than if you were completely yourself and healthy.

Improve sleep hygiene

One of the first things you can do to sleep better is to improve your sleep hygiene. This means:

  • Make your room completely dark and cool
  • No television in the bedroom
  • Avoid looking at screens for two hours before bedtime (turn off the light on your e-reader if you want to use it for reading and read by lamplight).
  • No coffee or tea after 2pm.
  • No sugary or spicy foods before bedtime
  • Buy comfortable bedding
  • Regular gentle exercise

Taking these kinds of steps can make a big difference in improving sleep problems in young people [2] .

Pregnant women who suffer from sleep problems can also benefit greatly from improving sleep hygiene [3] .

Sleep stages for rest

When you go to sleep there are actually four stages in which you sleep. REM sleep is the sleep that ultimately ensures that you wake up refreshed, that is the third stage of sleep.

You get a little sleepy at first. Then you fall asleep, then you go into REM sleep, where you also dream, and then you slowly wake up again.

If you find it difficult to sleep through the night, you often have trouble getting into REM sleep or continuing to dream.

If you wake up frequently while sleeping, you often get stuck in the first or second phase of sleep. You may notice that you are awake for ten seconds at a time before you go back to sleep [4] .

So, besides your sleep hygiene, what else can you do to overcome sleep problems?

Medication can be a solution, but you can get all kinds of side effects from it and in some cases you are not allowed to drive a car anymore. So that is not really a solution.

Fortunately, hypnosis also works well and has no side effects at all.

Hypnosis for sleep problems

In addition, hypnosis can also help you if you suffer from sleep problems. Self-hypnosis can even be seen as self-help for sleep problems. Hypnosis can help you sleep better (source 1).

It has long been used to manage sleep problems and even to sleep through the night.

Hypnosis does this primarily by helping you relax, and you are more open to suggestions when you are in a hypnotic state. This allows you to visualize how you sleep well. Fears that you have (now) developed about sleep can also be treated with hypnosis, which can eliminate the worrying about not being able to fall asleep.

Is your sleep problem the result of another health problem? Then hypnosis can also help you overcome your sleep problem [5] . For example, are you a woman in menopause and do you notice that you sleep worse because of it? Then self-hypnosis can do a lot to improve your sleep.

A study involving ninety women who used self-hypnosis daily found that their sleep improved in terms of quality and duration. Poor sleep was reduced by 50 to 77 percent for the women through the self-hypnosis sessions [6] .

Another study investigated whether an audio recording of self-hypnosis helped menopausal women improve their sleep. In this study, women listened to a self-hypnosis recording every day for five weeks. This helped improve sleep without the women having to put in too much effort, such as taking another training course [7] .

Another study involving 95 women who had recovered from cancer found that self-hypnosis helped improve sleep, reduce fatigue, and reduce emotional distress from the disease. The women often received the self-hypnosis ten months after they had been diagnosed with cancer (and after the disease had been treated). The effect of self-hypnosis was still visible a year later [8] .

Students who have trouble sleeping also benefit from an audio recording that helps with self-hypnosis. A study in which twenty students listened to an audio recording daily to improve their sleep found that it not only helped improve sleep, it also helped reduce pre-sleep alertness and helped reduce other symptoms, such as fatigue and low mood [9] .

Self-help sleep problems with sleep audio

In addition to improving your sleep hygiene, self-help for sleep problems can also take the form of an audio recording that helps you fall asleep better and sleep through the night.

We have self-hypnosis audio recordings, mp3 files, that help you to get back to sleep. The recordings last 25 minutes and there are people who have said about the recording that their sleep was better after the first time listening.

Click  here  to learn more about these self-hypnosis audio recordings to improve your sleep and sleep like a baby again 😉.


Menno and Anneke

[1] https://www.sciencedirect.com/science/article/abs/pii/S1556407X14001209

[2] https://www.atlantis-press.com/proceedings/icssht-19/125952012

[3] https://www.noveltyjournals.com/upload/paper/Effect%20of%20Sleep%20Hygiene-1668.pdf

[4] https://academic.oup.com/sleep/article/21/4/361/2731658

[5] https://jcsm.aasm.org/doi/full/10.5664/jcsm.6952

[6] https://www.liebertpub.com/doi/abs/10.1089/jwh.2020.8327

[7] https://www.tandfonline.com/doi/full/10.1080/00207144.2021.1919520

[8] https://www.tandfonline.com/doi/abs/10.1080/00207144.2022.2049973

[9] https://baylor-ir.tdl.org/handle/2104/11554

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