Controlling racing thoughts at night can be challenging, especially when knowing that getting a good night's sleep is so important to our happiness, health and wellbeing (not to mention functioning in the workplace) but hypnotherapy is one very effective approach. 

In my book Subconsciously I share the story of a former client, Estelle. She was one of those lucky people who could always sleep a good eight hours without waking up. Before she had a child, sleep was her superpower. Even in the first couple of years with a baby, she was still able to sleep. However, one night when her child was around three years old, she started to worry – what if I don’t sleep at all? What if I’m not able to function tomorrow? How will I cope at work? How will I deal with my toddler if I haven’t slept?

This negative thought loop went round and round in her head. She couldn’t sleep a wink. This was a turning point. Estelle went from having several hours of good-quality sleep every night to not being able to sleep at all.

In the following weeks she tried everything, including sleeping drugs, valium, and even tetrahydrocannabinol (THC). Nothing helped, with the THC even creating additional paranoia and further anxiety. This was when she came to me for hypnotherapy. 

Session by session we reprogrammed and rewired her brain so that she no longer had a fear of not being able to sleep, and gave her an expectation of enjoying sleep and sleeping well, just as she had before having a child.

The hypnosis helped her let go of the fear cycle and created a calm confidence that she could sleep when needed, and would feel good the next day. There was no pressure, anxiety or stress about going to bed. Our sessions had the desired effect and Estelle returned to a consistent, positive and enjoyable sleep pattern, where she woke up feeling well-rested and ready for the day.

Hypnotherapy tips to help you sleep better

Here are some steps you can take using hypnotherapy techniques to promote better sleep:

1. Ensure your bedroom is a comfortable, calming space

Dim the lights, reduce noise, and also consider using aromatherapy with lavender or chamomile – scents known from ancient times to help relax and unwind the mind and body.

Before you start any relaxation techniques, take a few minutes to focus on your breathing. Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth.

2. The next step is progressive relaxation

This will further promote mind clearing and physical relaxation in preparation for a deeper and richer sleep. It involves progressively relaxing different muscle groups in your body. Start from your toes and work your way up to your head, consciously relaxing each part as you go.

3. Next I recommend visualising a peaceful scene

Such as a quiet beach or a serene forest. Picture yourself there, engaging all your senses to make the experience as vivid as possible. What do you see, hear, smell and feel? Soak everything in.

Listening to a sleep hypnosis recording can also be helpful. Alternatively, trying to meditate before bed can also help some people clear their mind. That said, for some people, particularly those who are new to meditation, this can lead to extra thoughts racing through the mind, so practice is key to get the greatest benefits. 

4. Make this a daily practice

I recommend incorporating hypnotherapy practices into your daily routine, as this can help reduce racing thoughts over time. Set aside time each day to practice relaxation and visualisation.

5. Journalling before bed

This is another way of helping to empty and clear the mind, and better prepare for a calmer night's sleep. Write down any thoughts or worries you have before going to bed. This helps to clear your mind and allows you to release any lingering concerns. It is also important to avoid screens and stimulants such as caffeine in the hours leading up to bedtime to create a more conducive environment for sleep.

Try to make the above part of your nightly routine – it may seem at first like a chore to do, but over time it will become as natural as brushing your teeth before bed, with all the added benefits of deeper, longer sleep.