Sleep Well (audio)

Description

Are you struggling with sleeplessness? I have crafted this file so that my gentle soothing voice and hypnotic suggestions will help you relax and drift off to a deep and restful sleep, and wake up refreshed in the morning. You will receive a nightly hypnosis session with me, in two versions, with and without music, so you can listen to the one you prefer.

Experience a peaceful transition into sleep as you let go of worries and negative thoughts. I give your mind a technique to manage bedtime rumination, which may have been keeping you awake until now. I also include a trigger phrase which, once embedded by repetitive listening, can be used to fall asleep easily.

It is important to listen to the audio file multiple times for it to be effective. I recommend listening every night for two weeks, and then as needed. Ensure that you are in bed and can listen undisturbed, with your eyes closed.

If you wish to improve the effectiveness of this file, you may also wish to address some of the following factors, which can have an effect on the quality of your sleep.

1. Create a relaxing bedtime routine: Develop a calming routine that helps you unwind before bed, such as taking a warm bath, reading a book, or listening to calming music.
2. Create a sleep-friendly environment: Ensure that your bedroom is dark, quiet, cool, and comfortable, with a comfortable mattress and pillows.
3. Put away screens an hour before bedtime. The blue light from the screen inhibits the production of the sleep hormone melatonin. In addition, stimuli from screens also activate the brain, making it harder for you to relax.
4. Avoid caffeine close to bedtime; it can keep you awake.
5. Avoid alcohol close to bedtime: Alcohol may make you feel sleepy initially, and help you fall asleep, but it is detrimental to your sleep quality and leaves you tired in the morning.
6. Stick to a regular sleep schedule: Go to bed and wake up at the same time every day, even on weekends or during vacations. This sends regular sleep/wake signals to your brain and body and establishes a good circadian rhythm.

Sleep well!