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Your Brain's Sleep Switch

  • Writer: Kristin Keough Williams
    Kristin Keough Williams
  • Aug 18
  • 5 min read

Can't Sleep? Reasons For Why Your Brain Won't Shut Up,

and How to Trick It with Meditation and Hypnosis


woman sleeping while listening to meditation recording
Tune out the noise, tune into deep sleep.

It's 3 AM. You're staring at the ceiling, contemplating the meaning of life, the universe, and why you said that weird thing in a meeting three years ago. Your body is screaming for sleep, but your brain is hosting a rave, complete with a laser light show of anxieties and a DJ spinning your greatest hits of "Things I Should Have Done Differently."


If this sounds familiar, you're not alone. Millions of us are locked in a nightly battle with our own minds, desperately seeking the sweet release of slumber.


But what if I told you there are two ancient techniques that can help you win this war without resorting to questionable internet remedies or counting a flock of imaginary sheep so vast it would collapse the economy?


Enter meditation and hypnosis, the dynamic duo of deep sleep. Here are ways to get better sleep with meditation and hypnosis:


Meditation: Your Brain's "Chill Pill"


You've probably heard about meditation. Maybe you picture a serene yogi levitating on a mountaintop. But you don't need to trade in your pajamas for a tunic to reap the benefits.


Meditation is, at its core, a workout for your brain. As the NHS puts it, meditation helps by "calming down the sympathetic nervous system" (your body's "fight or flight" mode) and activating the parasympathetic nervous system (your "rest and digest" mode). This slows your heart rate, lowers your blood pressure, and tells your brain it's safe to power down for the night.


Studies have shown that regular meditation can increase melatonin (the sleep hormone), reduce stress, and improve overall sleep quality. It's like a lullaby for your overactive mind.


Hypnosis: Hacking Your Subconscious for Better Sleep


Now, before you start picturing a swinging pocket watch and a man with a twirly mustache, let's clear things up. Hypnosis for sleep isn't about clucking like a chicken. It's about guiding your mind into a state of deep relaxation and suggestibility.


A 2018 study found that over half of the participants reported sleep benefits from hypnosis. It can be particularly helpful for those with insomnia, as it can help break the cycle of anxiety around bedtime. By using a technique like guided imagery, a hypnotherapist (or a self-hypnosis recording) can lead you to a place of tranquility, making it easier to drift off. Research has even shown that hypnosis can increase the amount of time you spend in deep, restorative sleep.


So, how does a therapist use hypnosis in a session vs. a recording? In a typical hypnotherapy session, a therapist will use a calm, soothing voice to guide you into a state of deep relaxation. They might use guided imagery, like picturing yourself on a peaceful beach, to help you get there. Once you're in this relaxed, focused state, your conscious mind takes a backseat, and your subconscious becomes more open to new ideas. The therapist will then offer positive suggestions tailored to your specific goals, interests, and personality. It's not about mind control; it's about working with your own mind to create positive change.


Meditation and Hypnosis: Friends For Your Mind


So, what's the real difference between these two brain-calming superpowers? Think of it this way: Meditation is like becoming the Zen security guard of your own mind. You're not trying to do anything, just sitting back and watching your crazy thoughts float by like clouds, without getting carried away by them. The goal is simply to be present and find the calm in the chaos.


Hypnosis, on the other hand, is like giving your brain a specific mission. It's an active, goal-oriented process where you get your mind super focused to accept positive suggestions, like "you will fall asleep easily" or "you no longer crave that midnight slice of pizza." In short, meditation is about passive observation, while hypnosis is about active suggestion to achieve a specific result.


Both meditation and self-hypnosis are skills you can learn to practice on your own but a therapist or a recording can help guide you if you struggle to stay focused. In hypnotherapy, the therapist can help you explore deeper issues and tailor the script based on your specific needs.


Your DIY Guide to a Good Night's Sleep


Ready to give your mind the calm it deserves? Here's a simple routine you can do tonight:


  1. Allow yourself to settle into a comfy spot. This can be in your bed, a chair, or on the floor. Just make sure you won't be disturbed.


  2. Body Mindfulness. Starting from your toes and working your way up through your body, notice how each area feels. Acknowledging our body can release physical tension and prepare it for relaxation. You can also try tensing and relaxing the muscles to release tension and ground your mind.


  3. Focus on your breath. Breathe in slowly through your nose for a count of four, hold for four, and exhale through your mouth for a count of four. Hold for four before starting your next breath. Repeat this a few times. This simple and powerful box breathing technique (also knowing as tactical breathing-also used by the military) is a way to calm your nervous system.


  4. Try a guided meditation or self-hypnosis recording. There are thousands of free resources on YouTube (including my channel: Dr K Life Flow) and apps like Calm and Insight Timer. These can guide you through visualizations and affirmations designed to promote sleep. Check out my YouTube sleep videos posted below to help you with your sleep routine.


When using these techniques, don't worry if your mind wanders at first. That's totally normal. The key is to gently bring your focus back to your breath or the guided audio without judgment. Regular practice will also train your brain to go into a deeper state of relaxation faster.


Remember, the next time you find yourself in a 3 AM staring contest with your ceiling, remember that you have the power to change the channel in your brain. With a little practice, you can trade the all-night rave for a peaceful, restorative slumber.


Check out my YouTube channel for sleep meditation and hypnosis sleep recordings:



On the go? Listen to the podcast below:

Taming_the_3_AM_Rave__Unlock_Deep_Sleep_with_Meditation_and_Hypnosis

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