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Sleep Mask

Sleep Mask

Deep Relaxation for Improved Sleep

I have put together a five step class plan (with resources) which can be used for a live or online group session.

The Class should last approximately an hour.

One Hour Class Plan

Step 1

Introduction

Tell your group
Who you are
How you are going to help
Give a brief description of what Hypnotherapy is.
A short explanation about the effectiveness of Hypnotherapy for Sleep issues
If you are doing a live session perhaps you might use a diffuser with Lavender Oil/Eye Pillows
Allow 10 Minutes for step 1
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Step 2

A bit of brain science

REM Sleep

10 Minutes

Allow 10 Minutes
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Step 3

Sleep Hygiene

Temperature of the bedroom
Darkness/Light pollution
Noise
Alcohol, Caffeine & Nicotine
Electronic Devices - blue light
Limit naps during the day
Create a bedtime routine
Take some exercise
Get exposure to natural light during the day
Allow 10 Minutes
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Step 4

Breathing Technique

7-11 Breathing

Breathe in through the nose as though you are breathing into your belly, and so that your belly expands. Breathe out through the mouth for a count of 11
Repeat until relaxed
Get your group to practice a couple or rounds of breathing. You can adapt the length of the technique to 5-9 - just make sure that the out breath is longer to help initiate the relaxation response
5 Minutes

Step 5

Hypnosis Script

Download Here

Extra Information

Resources

I have added a few of my favourite sleep resources below that you may find interesting or clients may find helpful.
Scroll down for video's.
Books, Articles & Links
Matthew Walker
Hypnosis Intervention Effects on Sleep Outcomes: A Systematic Review - PubMed (nih.gov)
How Effective Is Hypnosis to Help You Fall Asleep? | Sleep Foundation