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There are many reasons why you might have trouble falling asleep and no one answer to the issue. However, if you have tried to relax more by using low light, reading, or giving up caffeine, you might also consider self-hypnotism. There are many guides, audio tapes, and methods that you can find on the Internet, some of which are free. We are not recommending one over another, but let’s consider the basics.

Sleep is an anabolic, trance-like state in which messaging from your senses (such as hearing and feeling) are minimized and the brain and body undertake repair and strengthening of systems and consolidation of what was learned and felt during the day. It requires dark, a feeling of safety, and lack of agitation and of abnormal stimulants in the system. Hypnotherapy is about inducing a trance-like state in which the brain is open to suggestion.

For a very simple way to relax and try to sleep, do the following:

• Lie on your back with your arms and legs uncrossed.
• Breathe in through your mouth and out slowly through your nose (you always fall asleep on an out breath—not an in breath—when your body is relaxed)
• With your eyes closed, roll your eyes up into your head, hold for just a moment, and release
• Starting with your feet, relax your muscles, working up your legs to your body, arms, head, and neck. Make sure all muscle groups are relaxed. Keep breathing in through your mouth and out through your nose

This process will relax you and may induce sleep. You can also consider buying one of the many audio tracks for sale online where a hypnotherapist speaks relaxing thoughts and implants suggestions of sleep.

None of this will work if you are really agitated, angry, or worried, but it can help someone with occasional difficulty with sleeping.

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