2024-01-16 10:00:00
Hypnosis is an ancient technique, used for treatment in Western societies for at least 200 years. She is now recognized as a therapeutic tool. Some hospitals use it to reduce pain, prepare for childbirth or replace anesthesia. Others use it to combat sleep disorders and to sleep better.
Does hypnosis for better sleep work?
An expert opinion from Inserm (National Institute of Health and Medical Research) highlighted in 2015 its advantages for treating insomnia, once the physical causes have been eliminated (source 1). Brain imaging has shown that, under hypnosis, we are in a particular state of consciousness, different from wakefulness and sleep. “It’s like being in the moon, it’s a state of daydreaming,” says Dr. Patrick Bellet, a doctor in Ericksonian hypnosis.
Reduce stress-related insomnia
Certain regions of the brain are muted like when we sleep. And other areas capable of reducing stress and anxiety are stimulated. Hypnosis helps interrupt thought and creates the state necessary to sleep well. The time it takes to fall asleep decreases and the duration of restorative sleep increase.
But medical experience has also established that hypnosis only works if you believe in its benefits. There is no particular psychological profile, specifies Dr. Agnès Brion. It’s a question of membership.
How to be hypnotized to sleep better?
An interview to find the cause of sleep disorders
The first consultation begins with a interview with the therapist. Collecting information is a very important phase for the practitioner. By identifying the cause of sleep disorders, he adapts his technique and suggestions to the patient and the type of insomnia.
A relaxation phase
During hypnosis itself, the therapist first brings the person to to relax. He can speak to him repetitively, suggesting total relaxation of the body’s muscles or ask him to focus on an object.
To fall asleep quickly, we often try to empty our minds. However, the more we try not to think regarding anything, the more things come back with force, explains Professor Antoine Bioy, professor of medical psychology at the University of Burgundy. This is why you need to create a feeling of familiarity with the environment – the contact with the seat or bed, the noises, etc.
A phase of hyperavailability
As soon as what surrounds us is known, the brain frees itself from it and moves towards something else while remaining alert. “We then enter a hyperavailability phase to everything that is perceptual. Reflective thinking takes a back seat,” adds Dr Agnès Brion.
The therapist then offers the patient positive thoughtsof the feelings of well-being or metaphors, such as diving into deep water, to suggest entering sleep. The goal is to help him find a world where he feels good and safe so he can fall asleep.
The return to the state of vigilance and the assessment
At the end of the hypnosis session, on average 30 minutes, the patient confirms with a sign that he has had a sensory experience. Then, the practitioner counts to 5 to bring the patient back to his state of alertness, asks him to open his eyes and stretch. An exchange then allows the patient to express what he felt and to find other suggestions for next time. To consolidate the treatment, the therapist teaches self-hypnosis techniques.
Hypnosis to combat nighttime awakenings
With the nocturnal awakenings, “the work is a little different,” says Antoine Bioy. “We suggest to the person that a part of their consciousness always remains awake, like the mother who hears her child crying when she sleeps. Then, we ask her to visualize this guardian of sleep: it reassures her to know that, if necessary, this guardian will wake her up.”
When does a hypnotherapy session take effect? Are the results quick?
Many patients or future patients wonder how long you have to wait to see the benefits of hypnosis.
The beneficial effect can be felt from the first session. According to studies, between 50% and 85% of people see their sleep improve following two sessions (duration of sleep and quality). It takes two to five sessions, spaced one to two weeks apart, but up to ten in the case of complex or long-standing disorders.
« After two to three hypnosis sessions, the treatment is continued bylearning to l’Self Hypnosis. The relay is generally taken by individualized audio cassettes intended to empower the patient,” indicates the French Association for the Study of Medical Hypnosis (AFHEM) (source 2).
Where to find a hypnotherapist?
As the title of hypnotherapist is not regulated, it is essential to choose a health professional – doctor, psychiatrist, nurse, etc. – who has received training in medical hypnosis. This must last at least one year and include regular practice.
You can ask:
And specialist doctor in sleep disorders;A training organization to medical hypnosis, reserved for health professionals: such as the French-speaking Confederation of Hypnosis and Brief Therapies, the French Institute of Hypnosis and the French Association for the Study of Medical Hypnosis.
The price of a hypnosis session varies depending on the practitioner, but generally ranges from between €45 and €85. Hypnosis sessions are not not covered by Social Security. On the other hand, if the sessions are carried out by a psychiatrist or a general practitioner, as part of a consultation, they will be covered at the usual rate if you are referred by your treating doctor within the framework. of the care pathway, indicates Health Insurance.
To practice self-hypnosis at home to fall asleep
You can carry out self-hypnosis exercises at homebefore you fall asleep:
Visually imagine yourself in a calming place, in a control room where you can press the “sleep” button; Visualize a candle, paying attention to every detail: the size of the candle holder, its color, etc. Then make the flame grow until it turns into the sun. We then feel it warming and softening all parts of the body, while the latter sinks deeper and deeper into the bed; Listen to recordings in the evening, before going to bed.
Good to know: once in your bed, you can rely on techniques like the brain tapping or the 4-7-8 method.
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