Self-hypnosis for insomnia: a tool for falling back asleep
Psychiatrist David Spiegel describes clinical hypnosis as a way to calm the body and return to sleep, and Huberman uses hypnosis as a deliberate rest tool in his own routine. It offers a drug-free option for people whose problem is an overactive mind at night.
How does self-hypnosis help you fall back asleep? Show answer
It calms the body first and lets the mind follow, instead of trying to switch off thoughts directly.
How does David Spiegel define hypnosis? Show answer
A state of highly focused attention, like looking through a telephoto lens. He says you gain control, not lose it.
What are the steps of Spiegel's exercise for waking in the night? Show answer
Don't look at the clock, imagine your body floating somewhere safe and comfortable, and watch your worries on an imaginary screen while the body stays comfortable.
Why does Spiegel say not to look at the clock? Show answer
He calls it an arousal cue. It restarts the loop between a tense body and a worried mind.
What share of adults can be hypnotized, according to Spiegel? Show answer
About two-thirds. A third are not hypnotizable, and about 15 percent are extremely so.
What is the eye-roll test? Show answer
Tilt your head back, look up and slowly close your eyelids. If mostly the whites show you are likely more hypnotizable; if the iris drops into view, less so.
What did the Lancet trial of self-hypnosis find? Show answer
Patients trained in self-hypnosis during long procedures had 80 percent less pain than standard care and used half the opioids. It measured pain, not sleep.
What happened when Andrew Huberman woke at three in the morning? Show answer
He did a non-sleep deep rest protocol, fell back asleep and woke at 6:30.
What tools does Huberman list for waking in the night? Show answer
Keeping lights dim and using NSDR, yoga nidra, sleep hypnosis or long-exhale breathing.
When is hypnosis the wrong tool for sleeplessness? Show answer
When the problem is timing, such as waking early after pushing through evening sleepiness. Huberman treats that with an earlier bedtime or evening light.
Why learn the exercise in the daytime? Show answer
So you can do it from memory in the dark. A bright phone screen at night works against Huberman's rule about light.
What should you do if hypnosis does nothing for you? Show answer
Switch tools, such as yoga nidra or long-exhale breathing. If sleeplessness persists, see a physician or a licensed clinician trained in hypnosis.