The Sleep Programme
Restore your natural sleep drive
Get a good night's sleep
If you’ve been experiencing sleep issues for some time, this four session programme can help you to improve your quality of sleep and develop a healthier sleep routine.
The Sleep Programme
You will need to attend an initial consultation before starting the Sleep Programme in order to ensure that the programme is suitable for your situation.
All about sleep
Insomnia can be described as a difficulty or inability to fall asleep or stay asleep during the night, which then results in interrupted sleep or a lack of restorative sleep. It is often believed that we need 8 hours of sleep each night, however the actual amount required varies from person to person, depending on a variety of factors including age and lifestyle.
Insomnia can often be related to other common issues such as anxiety or stress, with the triggers differing for each person. Often, the cause is a counterproductive sleep routine, where we may have developed behaviours which make it difficult to fall and stay asleep.
Medication can be helpful as a short term solution, however many of the medications that are commonly prescribed can be addictive and whilst enabling you to fall asleep, they do not address the underlying cause. The good news is that there are some changes that you can make on your own which will help you to get your sleep routine back on track.
Cognitive Behavioural Therapy for Insomnia or CBTi, is an evidence based psychological method for addressing insomnia. The aim of CBTi is to improve sleep habits and responses by identifying and changing the thoughts and behaviours that affect your ability to sleep.
CBTi is a structured process which consists of 3 main stages:
- Identifying and correcting inaccurate beliefs about sleep
- Restoring a natural sleep drive
- Developing effective relaxation strategies
The aim of CBTi is to enable you to restore your natural sleep routine whilst giving you tools and strategies to help yourself in the future.
Although the term Hypnosis comes from the Greek word Hypnos, meaning sleep, hypnosis is a natural psychological state of awareness which we all experience several times a day.
When we go to sleep, we actually pass through four stages in order to make the transition from being awake to being asleep and these stages are:
- Thinking: During this stage, we may be thinking about the events of the day, what will happen the next day or other everyday thoughts.
- Fantasy: In this stage, our thoughts begin to slow down and turn to thoughts associated with pleasant memories and relaxation.
- Hypnoidal: As the mind and body relax, we enter a light stage of hypnosis. During this stage, we often experience time distortion and amnesia and it is these aspects which make it impossible for us to identify when we transition from the Hypnoidal stage into sleep itself.
- Sleep: We are not consciously aware of what is happening around us due to the onset of sleep.
People who experience insomnia often have difficulty in transitioning from Thinking to Fantasy, or they remain in the Thinking stage for too long. Hypnotherapy can help you to address this by teaching you relaxation techniques and enabling you to access the Fantasy and Hypnoidal stages more easily, therefore encouraging sleep to occur.
About the programme
The Sleep Programme consists of four sessions which combine Hypnotherapy with Cognitive Behavioural Therapy for Insomnia (CBTi) to help you identify the thoughts and behaviours which are causing your sleep problems, whilst enabling you to form new healthy sleep habits and regain control of your sleep patterns.
During your initial consultation, we will discuss your sleep issues in more detail, whilst identifying what is causing and maintaining your sleep problems. Throughout the programme you be asked to keep a sleep diary, as this is a useful way of tracking progress and identifying any areas for improvement. You will also be given tools and techniques to implement at home as part of your new sleep routine.
Is it guaranteed to work?
There are a variety of factors which can determine the outcome of therapy, including your situation and the level of rapport with your therapist, but most important are your motivation and participation. To be successful, you will need to make changes and follow the advice in this programme.
Both CBTi and Hypnotherapy have a good track record in helping people to overcome their sleep problems and restore a natural sleep pattern, with improvements often being seen within 4 to 6 weeks. However, the key to success is you, so you need to play your part too.
An opportunity to discuss your situation, ask questions and discover how therapy sessions could help you
Got a question?
You can find more information and answers to some of the questions that people often ask on the FAQs page.
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