Eszter Noble is an RTT® practitioner, Clinical Hypnotherapist, and Coach, specializing in anxiety, fears, and depression. Her method utilizes the most effective techniques from CBT, NLP, psychotherapy, and hypnotherapy, with the ability to provide freedom from any issues and deliver permanent, lasting solutions.
Life as we know it, is showing no signs of slowing down, in fact we are having to digest more information than ever, get more done and deal with situations that are often overwhelming. When it comes to catchphrases, I love them dearly but one we can all definitely do without is: “I’ll sleep when I’m dead.” Sleep is a critical component of health that affects nearly every aspect of life, from physical and mental health to work performance, daily activities, and overall well-being. It shouldn’t be viewed as a necessity but a key ingredient for overall success in life.
Insomnia is defined by difficulty initiating sleep, maintaining sleep continuity, or experiencing poor sleep quality, despite adequate opportunity and circumstance for sleep. This condition results in daytime dysfunction and impairment. Unfortunately, some of us consider sleep a ‘waste of time’ so the frustration is tenfold when the time spent in bed is seemingly in vain.
What’s been keeping you up at night?
To understand insomnia and what may have been keeping you up at night, we really have to examine your sleep, and by that I truly mean sleep:
Sleep self-image: When you talk to friends and family, how do you describe yourself? Do you say things like: “Ohh, I’m a terrible sleeper; I always wake up several times a night,” or “I can only sleep in certain conditions,” or “The slightest noise will wake me instantly…” What is the idea or the image you have of yourself when describing your state of sleep? Whatever you keep reinforcing and expecting will be your reality night after night.
Language you use: Perhaps an unexpected element that can negatively affect your sleep is the words you use. Your brilliant mind is always listening to the instructions you give it. Using phrases like: “I want to go to sleep” is counterproductive. When we use words like ‘go’, which implies being active, it suggests movement and sleep should be the complete opposite; it should be about relaxing and unwinding. Saying, “I want to fall asleep,” is again very unfavorable. One of the few fears we are actually born with is falling, so saying that to our mind creates unease and alertness and makes us feel unsafe.
Environmental factors are also essential to consider when examining the quality of your sleep. How comfortable are you, is it noisy, what is the room temperature like?
Emotional well-being is another critical part of the puzzle. If our mind is racing, good luck trying to park the body for a good night’s rest. Certainly, self-talk and the language we use can aid better sleep, but occasionally, therapy may be necessary to help quiet the mind, to assist with deep-rooted issues, and to allow for good quality sleep long term.
Physical and health problems: Underlying medical conditions, including chronic pain syndrome, gastroesophageal reflux disease, and sleep-related breathing disorders like sleep apnoea, can cause significant problems and should be treated by a professional.
Chronotypes and other causes
Some keep it simple, while others like to involve almost half of the animal kingdom and mention the bear, lion, wolf, and dolphin when they categorize chronotypes. I prefer the less is more approach and to speak of the morning, evening, and intermediate types, but essentially, chronotypes refer to the individual differences in the timing of sleep and wakefulness, influenced by the internal circadian rhythm or body clock. I would say that regardless of which spirit animal you may have or how you identify, the most important point is that you are unique, and not all advice is created equal. Certain things and approaches will work well for some, while others will struggle. You have to find what works best for you.
Insomnia can be triggered by a wide range of factors, including stress and mental health issues such as anxiety and depression. Not being able to rest and recharge will then inevitably worsen these conditions. Other lifestyle factors such as irregular work schedules, jet lag, lack of physical exercise, and the use of recreational drugs or caffeine and alcohol can also heavily contribute to sleeplessness.
Sleep is free, but insomnia will cost you
I’m certain we’ve all heard the phrase, “Let me get some beauty sleep,” but the benefits of good sleep are far more than just skin-deep. The quality of our sleep affects nearly every aspect of our lives.
Chronic sleep deprivation is linked to an increased risk of cardiovascular disease, including heart attacks and strokes. Sleep plays a vital role in maintaining healthy blood pressure, blood sugar, and inflammation levels, all of which are crucial for heart health.
Inadequate sleep impairs the immune system's ability to produce protective substances like antibodies and cytokines, making it harder for the body to fight off infections and recover from illnesses.
Sleep is essential for memory consolidation and learning. Insomnia disrupts the formation of pathways between nerve cells in the brain, making it harder to remember new information and learn new skills.
Insomniacs are at a higher risk of accidents, both in the workplace and on the road. So-called microsleep episodes, where the person may fall asleep for a few seconds without realizing it, can be particularly dangerous in professions requiring quick responses.
We could go on, of course, and list even more consequences of insomnia, but I think it’s becoming undeniable that sleep is essential and must be made a priority.
The solution is simple, but isn’t always easy
As much as I love having lots of helpful facts, and promoting a deep understanding of any issue, my job isn’t to compete with Google and list all the information around insomnia. Instead, I would like to propose a different approach, let’s bypass the unnecessary dross and focus on the crucial question.
If sleep is so important for our overall wellbeing and influences every aspect of our lives, then why is insomnia so common, and how does it make sense from an evolutionary standpoint? What is the one reason why our sleep should be disrupted?
Our mind’s number one job is to keep us alive, so sleep is disrupted in the absence of safety. When there is perceived danger, the mind is vigilant, active and on high alert. It’s quite simple, really; quieting the mind down, though, is a different matter altogether.
Now danger doesn’t have to be the sabretooth tiger around the corner, it can be many things. In most cases, it will be psychological distress, worry, and not knowing how to cope with the tasks of tomorrow. Just to make it even more irritating, in many cases, the person may not even be aware of what is troubling them, as the issue and the answers are buried away, way down deep in their subconscious mind. Hypnotherapy for example, is an excellent tool that can help unlock the secrets of the psyche and eliminate insomnia.
The 4 A’s, to aid sleep
Life can be hectic and sometimes difficult to immediately elicit the help of a professional, so what is it you could do today to help quiet your mind and give it that reassurance and safety it so craves? Allow me to introduce 4 ways and 4 A’s on how to bring stability, and relieve the mind:
Acceptance
One of the most amazing lessons I ever learned in life was, what differentiates resilient people from average ones. Resilient people know and understand that bad things happen, and they happen to all of us. Life does not favour anyone in particular. Accepting this fact will help you immensely in finding inner peace and focusing on solutions rather than potentially spiralling.
Agency
Once you have accepted your situation and formed a plan, you will require action and discipline, to follow through. The best plans will die on the cross of procrastination if discipline doesn’t get involved. Even if you don’t feel like you have what it takes, just stick to the plan and do it anyway. Action leads to agency, and often, it only requires small but consistent steps.
Autonomy
Having a great level of autonomy leads to greater achievements which makes us feel proud and content. When I speak of autonomy, I always encourage extreme ownership and to be accountable for our actions and decisions. When we point fingers, try to shift blame and enter a victim mentality we get stuck in a loop. We overthink and overanalyse every situation endlessly.
Adaptability
As they say, “the only constant in life is change”. Having that in mind, the ability to adapt, to pivot in the face of ever-changing conditions is crucial. It’s important to become less reactive and not allow our emotions to govern every decision we make and step we take. Also, by reinterpreting a situation, you can change how you feel about it and amend your actions accordingly. I find that in a lot of cases, most situations aren’t as dire as they initially seem.
Additional alternatives for treatment
Cognitive Behavioural Therapy for Insomnia (CBTi)
CBTi is a highly effective therapeutic approach that includes sleep education, relaxation techniques, sleep restriction therapy, stimulus control therapy, and cognitive and behavioural therapy. Available in individual or group sessions, also online, to help eliminate insomnia.
Lifestyle modifications
Changes in sleeping habits can help manage insomnia, these include:
Establishing a consistent sleep schedule.
Avoiding screen use before bedtime.
Creating a comfortable sleep environment.
Avoiding stimulating activities before bedtime.
Medications
Various medications can be used to treat insomnia, however consulting your doctor is imperative before proceeding to take pills.
Due to their antihistaminic properties, antidepressants such as amitriptyline, mirtazapine, and trazodone are frequently used at low dosages. Anticonvulsants, including pregabalin and gabapentin, can decrease alertness after the onset of sleep and increase the effectiveness of sleep. For patients with co-occurring psychotic disorders, atypical antipsychotics like quetiapine and olanzapine can be recommended.
Melatonin and over-the-counter sleep aids can also be considered, although their effectiveness varies, and they should also be used under medical guidance, with caution due to the risk of dependency and side effects such as daytime sedation.
In conclusion, insomnia is a multifaceted disorder that requires a comprehensive and individual approach to management, often involving a combination of lifestyle changes, behavioral therapies, and pharmacological interventions. As mentioned, solutions to the problem are available and often simple, they may not be easy though. Having the right habits before bed can be incredibly beneficial, and it’s all about making small but consistent changes. Sweet dreams!
Read more from Eszter Noble
Eszter Noble, Clinical Hypnotherapist & Coach
Eszter Noble is an established Clinical Hypnotherapist using the RTT® (Rapid Transformational Therapy) method, trained by world-renowned hypnotherapist Marisa Peer. She is known for dealing with extremely difficult cases and clients who have been stuck for years and who have tried it all. Specializing in anxiety, fears, and depression, she is extremely intuitive and honest, dedicated to empowering her clients to become the best possible versions of themselves. Offering her expertise in English, German, and Hungarian, Eszter’s mission is to take the taboo out of therapy.
