ASMR Sleep Hypnosis for Insomnia: Gold Standard (Soft Spoken)

This ASMR sleep hypnosis for insomnia uses CBT-I which is currently considered the gold standard treatment for insomnia (see research link below). The sleep hypnosis covers 3 elements of Cognitive Behavioural Therapy for insomnia (CBT-I) which can be listened to as a hypnosis to help you to fall asleep, or as an informational video. It should be combined with the behavioural elements listed below for maximum benefit. The sleep hypnosis concludes with a deep sleep induction and an extended soundscape to stabilise sleep cycles and aid insomnia. As it is an ASMR sleep hypnosis it includes multiples triggers for relaxation and sleep.

This is a soft spoken video, you can watch a whispered version here:
https://youtu.be/3ugaFYruYV4

Timestamps/Chapters:
00:00:00 Introduction and information
00:04:45 ASMR sleep hypnosis for insomnia
00:26:00 Extended soundscape for sleep and insomnia

Behavioural Elements:

Stimulus control therapy
This limits the amount of time you spend awake in bed and also helps to develop a more consistent sleep schedule:
1. Use an alarm to keep a fixed wake time every day, regardless of how much sleep you get during the night
2. Turn our clock away from you to avoid “clock watching”
3. Do not nap during the day
4. Avoid any behaviour in the bed or bedroom other than sleep or sexual activity
5. Lie down to go to sleep only when you are sleepy
6. Leave the bedroom when awake for approximately 15 minutes or when you begin to feel frustrated about not sleeping
7. Return to bed only when sleepy.

Sleep restriction therapy
This limits amount of time spent in bed to an amount that matches your ability to fill this with mostly sleep:
a. Determine average total sleep time (TST) from 1–2 weeks of daily sleep diaries
b. Establish a fixed wake time
c. Set a “sleep window” equal to the total sleep time plus 30 minutes and place this window by working backwards from the wake time to arrive at the prescribed bed time
d. Keep weekly sleep diaries and adjust the sleep window based on weekly sleep efficiency (TST -sleep window) derived from the prior weeks sleep diaries (if sleep efficiency is less 85%, increase sleep window by 15 minutes, if efficiency is 85%, keep the sleep window unchanged; if sleep efficiency is less than 85% decrease sleep window by 15 minutes
e. Continue weekly adjustments until daytime functioning reaches an adequate or desired level and/or until sleep efficiency more than 85% cannot be maintained.
Following these instructions increases the drive for sleep and tends to result in quicker onset to sleep with fewer and briefer awakenings and “deeper” sleep.
Cautions: Sleep restriction therapy can increase fatigue and sleepiness in the first few weeks. Sleep restriction is contraindicated in those with untreated hypersomnolence and those with histories of bipolar disorder or seizures both of which can be exacerbated by sleep deprivation/sleep loss.

Sleep hygiene
This is a set of behaviours aim to help you maintain good sleep habits. For example, create an environment and routine conducive to sleep, maintain a regular bed and wake time, and avoid tobacco, alcohol, large meals, and vigorous exercise for several hours prior to bed.

Research information:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3481424/


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