Category: Sleep Therapy

Sleep therapy – Sleep better and wake up refreshed with my hypnotherapy services and techniques

  • 10 Day Sleep Reset | Hypnotherapy Audio Programme for Better Sleep

    10 Day Sleep Reset | Hypnotherapy Audio Programme for Better Sleep

    10 day sleep reset logo

    Introducing The 10 Day Sleep Reset: 10 Days to Naturally Better Sleep

    If you’ve ever laid awake at night, mind racing, tension humming quietly through your body, or just felt disconnected from that natural, effortless sleep you used to have — you’re not alone.

    Sleep doesn’t always come easily in today’s world. Many of my clients tell me the same thing: “I’m exhausted, but I just can’t switch off.” Whether it’s stress, anxiety, overstimulation, or the simple fact that our brains aren’t wired for our modern pace of life — falling asleep can become one more thing we try to do… and in trying, we get further from it.

    That’s why I created The 10 Day Sleep Reset — a 10-day hypnotherapy audio programme inspired by the rugged calm and natural rhythms of Cornwall, designed to help you rediscover the art of sleep.

    What is The Sleep Reset?

    This is not a quick fix. It’s a reset — a gentle, immersive journey that gradually rewires your relationship with sleep over 10 carefully structured sessions. Each one lasts between 30–60 minutes and is designed to guide your mind and body into deep rest, helping you rebuild trust in your own natural ability to sleep.

    Combining clinical hypnotherapy, soothing imagery, and evidence-based relaxation techniques, the audios are crafted to gradually reduce anxiety, deepen your relaxation response, and anchor new associations with bedtime: comfort, calm, and safety.

    It’s a powerful standalone sleep aid — and it can also be a perfect first step for those who’ve never tried hypnotherapy before.

    A Gentle Introduction to Hypnotherapy

    If you’ve been curious about hypnotherapy but weren’t quite ready to book a session, this programme offers an easy way in.

    You don’t need to commit to weekly appointments. You don’t need to lie on a couch or talk about your childhood. You just press play. Lie back. And begin to experience how hypnotherapy can feel — safe, soothing, natural.

    Many people use The Sleep Reset as an affordable way to explore hypnotherapy before deciding whether to work with me 1-to-1. It’s yours to keep, and to revisit whenever you need it — whether you’re travelling, going through a stressful patch, or simply want to sleep better without medication.

    Why Cornwall?

    I’ve been a hypnotherapist in Cornwall for years, and I’ve always believed there’s something powerful about this landscape. The sea, the moors, the quiet coves — they have a rhythm that invites rest.

    Throughout the programme, you’ll gently drift into these imagined Cornish spaces — never heavy-handed or touristy, but subtle and sensory. You’ll lie back on warm granite, watch mist drift across the clifftops, listen to the tide beyond a moonlit cove.

    Each recording invites you to step out of the noise of your day and into a slower, more ancient pace — one where sleep feels natural again.

    What You’ll Get

    You’ll receive 10 professionally recorded audio sessions, each one themed to focus on a particular layer of rest and release:

    Each one is carefully layered with hypnotic inductions, deepeners, and the kind of language techniques used in professional therapy — all designed to help you drift naturally into sleep. Also a quick start guide to get the best from the programme.

    Who Is It For?

    • You struggle to fall asleep or stay asleep
    • You wake feeling tired, no matter how early you go to bed
    • You’ve tried apps and podcasts, but they don’t quite reach you
    • You’re curious about hypnotherapy but not ready to dive into sessions
    • Or maybe… you’ve already done therapy and want something supportive and calming to maintain your progress

    Whether you’re brand new to this or already familiar with hypnotherapy, The Sleep Reset is designed to meet you exactly where you are.

    Final Thoughts

    Sleep isn’t something we force. It’s something we return to — when we feel safe, soothed, and supported.

    The Sleep Reset is my way of helping you reconnect with that part of yourself. Not through tricks or tech, but through rhythm, repetition, language, and the deeper parts of your mind that already know how to rest.

    Whether it becomes your long-term sleep support or a gentle introduction to hypnotherapy, I hope it becomes something that helps.

  • The Snoozeband: The Fun Way to Drift Off and Tune In

    The Snoozeband: The Fun Way to Drift Off and Tune In

    Let’s face it: relaxation in today’s world feels like finding a unicorn wearing a party hat. But what if I told you there’s a gadget out there that can make hypnotherapy, sleep, and even your nightly wind-down routine not just effective but… dare I say it… fun? Enter the Snoozeband, a delightfully clever combination of wireless headphones and a soft headband that screams, “Why haven’t you tried me yet?”

    What Exactly Is the Snoozeband?

    Picture this: you’re lying in bed, trying to drift off while wearing earbuds that feel like they’re auditioning for the lead role in Attack of the Ears. Not great, right? Now imagine a soft, comfy headband that doubles as wireless headphones, gently serenading you with your favourite hypnotherapy tracks, calming music, or that one podcast where people whisper about medieval cheese-making (no judgment). That’s the Snoozeband.

    This ingenious little device connects via Bluetooth to your gadgets, so you can stream whatever helps you unwind. And the fabric? Oh, it’s like someone took a cloud, taught it yoga, and turned it into a headband. It’s breathable, soft, and so comfy you might forget you’re wearing it—until the calming sounds start lulling you into bliss.

    Why It’s a Hypnotherapy Superstar

    As someone who guides clients through solution-focused hypnotherapy, I’ve seen the transformative power of relaxation tools. The Snoozeband isn’t just a gadget; it’s like a sidekick to your superpower of unwinding. Here’s how it helps:

    1. Comfort That Wins Awards (If There Were Awards for Comfort): Traditional headphones can pinch, press, or plain old annoy. The Snoozeband? It’s like a hug for your head—but a non-awkward one.
    2. Crystal-Clear Audio: Ever tried listening to hypnotherapy recordings only to be interrupted by the screech of your neighbour’s overenthusiastic parrot? The Snoozeband’s quality sound ensures you’re fully immersed in your session.
    3. Side Sleeper Magic: If you’ve ever tried lying on your side with earbuds, you know it’s a one-way ticket to discomfort-ville. The Snoozeband’s flat speakers mean you can snooze on your side without feeling like you’re lying on a pebble.
    4. Goodbye, Stress; Hello, Calm: Hypnotherapy sessions often involve listening to recordings that help you relax, focus, or sleep better. The Snoozeband turns that process into an indulgence, like treating yourself to an audio spa.
    5. Perfect Travel Buddy: Long-haul flights, noisy train rides, or just avoiding small talk with chatty passengers? The Snoozeband’s got you covered—literally.

    Hypnotherapy Meets the Snoozeband

    Here’s the thing: during hypnotherapy, I provide clients with a tailored audio recording during the first session. It’s designed to reinforce progress and keep you feeling all those good vibes between appointments. Listening to this recording with the Snoozeband feels like levelling up your relaxation game. Many clients tell me they’ve never looked forward to bedtime more (and no, that’s not just because it’s finally quiet). Combine it with my 10 Day Sleep Programme here.

    Snoozeband in the Wild: Real-Life Scenarios

    Let’s get real. Life is messy, loud, and often ridiculous. Here’s how the Snoozeband comes to the rescue in various scenarios:

    • Midnight Battles with Insomnia: You’ve tried counting sheep, but they keep staging an escape. Pop on the Snoozeband with a sleep-focused hypnotherapy track, and suddenly, you’re the shepherd of serenity.
    • Side Sleeper Woes, Be Gone: Sleeping on your side while wearing headphones usually means waking up with a crushed ear or strangled wires. The Snoozeband’s flat speakers let you snooze comfortably—no ear trauma involved.
    • Zen on the Go: Stuck in traffic? On a crowded train? Plug into a relaxing playlist or hypnotherapy session, and you’ll feel like you’re floating above the chaos (figuratively, of course).
    • Escape the Snorer’s Symphony: Sharing a bed with a partner whose snores rival a jackhammer? The Snoozeband lets you tune into calming audio instead of, well, that.
    • Bedtime Just Got Better: Building a calming bedtime routine can work wonders for your sleep. The Snoozeband is like the cherry on top of your relaxation sundae, helping you drift off to dreamland effortlessly.

    Science Meets Snoozing: Why It Works

    Listening to soothing sounds or hypnotherapy recordings taps into your brain’s alpha wave state—the sweet spot for relaxation and focus. Science even says it can lower cortisol levels (bye, stress!) and promote better sleep. The Snoozeband, with its comfy design and quality sound, helps you get there faster, making relaxation not just achievable but downright enjoyable.

    For side sleepers, this is revolutionary. No more wrestling with awkward headphones or lying perfectly still to avoid ear pain. The Snoozeband’s flat speaker design is like a love letter to side sleepers everywhere, making it a game-changer for your bedtime routine.

    What People Are Saying (Hint: They Love It)

    Don’t just take my word for it—check out these real-life testimonials:

    • “The Snoozeband has saved my ears and my sleep. I’m a side sleeper, and this is the first device I’ve found that doesn’t leave me feeling like I’ve been in a wrestling match with my headphones.”
    • “I’ve used the Snoozeband on planes, trains, and my sofa. It’s like a portable bubble of calm in an otherwise chaotic world.”
    • “Listening to hypnotherapy recordings with the Snoozeband has become my favourite part of the day. It’s like a brain massage—highly recommend!”
    • “Finally, a device that doesn’t make me choose between comfort and sound quality. The Snoozeband is a win-win.”

    Final Thoughts (and a Cheeky Recommendation)

    While I’m not here to push products, I will share tools that genuinely make life better. If the Snoozeband sounds like something you’d love, you can check it out using my affiliate Snoozeband link. No pressure, just putting it out there for anyone who’s ready to elevate their relaxation game (Affiliate Link – I may earn a small commission if you make a purchase)

    SnoozeBand™ – Bluetooth Sleep Headphones

    In the meantime, remember: relaxation doesn’t have to be serious business. Whether it’s hypnotherapy, bedtime rituals, or simply tuning out the world for a bit, tools like the Snoozeband help you find your calm—with a side of fun.

    Now, if you’ll excuse me, my Snoozeband and I have a very important date with some chill-out music and a comfy pillow.

  • Insomnia and Sleep Issues

    Insomnia and Sleep Issues

    Sleep is an essential aspect of our lives, and getting enough restful and restorative sleep is crucial for our overall health and well-being. Unfortunately, many people struggle with sleep issues, including insomnia, sleep apnea, restless leg syndrome, and other sleep disorders. These problems can impact both physical and mental health, leading to fatigue, irritability, and decreased productivity.

    downloads Dreams Black and white photo of man lying down having a sleep and probably a dream or dreams

    In this comprehensive guide, we will explore various tips for improving sleep hygiene, managing insomnia, understanding the importance of REM sleep and circadian rhythm, and discuss how hypnotherapy can help improve sleep quality.

    Understanding Sleep Hygiene

    Sleep hygiene refers to the habits and practices that promote healthy and restful sleep. Good sleep hygiene is essential for our physical and mental health, and incorporating the following tips into your daily routine can help improve your sleep quality:

    • Set a consistent sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends and holidays.
    • Create a relaxing sleep environment: Make your bedroom a comfortable and relaxing space that is conducive to sleep. Consider using blackout curtains, a white noise machine, or a comfortable mattress and pillows.
    • Avoid caffeine and alcohol before bedtime: Both caffeine and alcohol can disrupt sleep and make it more difficult to fall asleep and stay asleep.
    • Limit exposure to electronic devices: The blue light emitted by electronic devices such as smartphones, tablets, and laptops can suppress the production of the sleep hormone melatonin, making it harder to fall asleep. Consider avoiding electronic devices for at least an hour before bedtime.
    • Engage in relaxing activities: Consider engaging in relaxing activities such as reading, taking a warm bath, or practicing relaxation techniques such as meditation or deep breathing exercises.

    Managing Insomnia

    Insomnia is a common sleep disorder that can make it difficult to fall or stay asleep. There are several ways to manage insomnia, including:

    • Practicing relaxation techniques: Techniques such as meditation, deep breathing exercises, and progressive muscle relaxation can help give relief and reduce anxiety, making it easier to fall asleep.
    • Establishing a bedtime routine: Going through the same routine each night before bed can signal to your body that it’s time to sleep, making it easier to fall asleep and stay asleep.
    • Limiting daytime napping: Napping during the day can interfere with nighttime sleep, so it’s important to limit daytime napping or avoid it altogether.
    • Avoiding stimulants: Stimulants such as caffeine can interfere with sleep, so it’s best to avoid them in the evening.

    The Importance of REM

    REM (Rapid Eye Movement) sleep is a vital stage of the sleep cycle that occurs approximately 90 minutes after falling asleep. During REM sleep, the brain is highly active, and this stage is associated with dreaming, learning, and memory consolidation. Adults typically require 7-9 hours of sleep per night, including REM sleep, to feel well-rested and alert during the day.

    The Role of Circadian Rhythm

    The circadian rhythm is the body’s internal clock that regulates many physiological processes, including the sleep-wake cycle. The circadian rhythm is regulated by exposure to natural light, with exposure to bright light in the morning and low light in the evening promoting a healthy sleep-wake cycle. Disruptions to the circadian rhythm, such as those caused by shift work or jet lag, can significantly impact sleep quality.

    Common Disorders

    In addition to insomnia, there are several other sleep disorders that can impact sleep quality, including:

    • Restless leg syndrome: A condition characterized by an irresistible urge to move the legs, often accompanied by uncomfortable sensations.
    • Narcolepsy: A neurological disorder that causes excessive daytime sleepiness and sudden, uncontrollable episodes of falling asleep.
    • Sleep apnea: A condition in which breathing stops during sleep, leading to interrupted sleep and daytime fatigue.

    If you suspect that you may have a sleep disorder, it’s important to speak with your healthcare provider. Treatment options vary depending on the type and severity of the disorder, but may include medications, lifestyle changes, and/or behavioral therapies.

    The Role of Hypnotherapy for Sleep Quality

    Hypnotherapy is a type of therapy that uses hypnosis to help individuals relax and enter a trance-like state. During hypnosis, individuals are more receptive to suggestions and may be able to overcome negative thought patterns or habits that contribute to sleep issues.

    Hypnotherapy may be used to help manage sleep disorders such as insomnia and sleep apnea, as well as to promote relaxation and reduce anxiety. During a hypnotherapy session, a trained therapist may use techniques such as guided imagery, progressive muscle relaxation, and visualisation to promote relaxation and encourage healthy sleep habits.

    Research on the efficacy of hypnotherapy for sleep disorders is limited, but some studies have shown promising results. A 2014 study published in the Journal of Sleep Research found that hypnotherapy was effective in improving sleep quality and reducing insomnia symptoms in individuals with insomnia. And for further information from the Sleep Foundation on how effective is hypnosis to help you fall asleep read their fact checked article here.

    Conclusion

    Sleep is an essential aspect of our lives, and prioritising good sleep hygiene is crucial for our overall health and well-being. By establishing a consistent sleep schedule, creating a relaxing sleep environment, engaging in relaxing activities, and avoiding stimulants before bedtime, you can improve your sleep quality and enjoy the many benefits of restful sleep.

    If you’re struggling with sleep issues, it’s important to speak with your healthcare provider to rule out any underlying sleep disorders. Additionally, considering hypnotherapy as a complementary therapy may also help improve sleep quality and reduce insomnia symptoms. Remember, getting enough restful and rejuvenating sleep is essential for a happy and healthy life.

  • Unveiling the Power of Dreams

    Unveiling the Power of Dreams

    People have always been fascinated by their ‘secret’ night-time journeys. Over the years there have been many theories as to why we dream and the functions they serve.

    Countless ‘encyclopaedias’ of dream symbols and meanings now exist. But these are published on the narrow premise that ‘one symbol fits all’. A new understanding of them shows that this is wrong.  In reality, individual minds tailor symbols and dreams to meet individual needs.

    They Get Rid of Emotional Arousal

    https://youtu.be/ZwAf1ks6kMc

    It has been agreed for some time that dreams deal with emotion. However, not all emotion causes dreaming. Only emotional arousal unexpressed while awake causes us to dream. So, for example, if you have a screaming row with your partner you are unlikely to dream about it as the emotional arousal was allowed full expression. (In effect the problem that went into your mind whilst awake was removed whilst awake. Therefore it was not in your mind as you went to sleep.)

    However if you become angry with someone at work but cannot express it then this frustration will probably be played out during dreaming. (This disagreement has remained in your mind.)

    How Do Dreams Work?

    The brain will ‘flush out’ emotional arousal by creating a dream of a scenario that parallels the real-life experience – a metaphor. So, the work colleague from above might be symbolised by a monster and your anger would be allowed expression as you attacked the creature.

    If you ruminate angrily over the same issues the next day then you may well have a repetitive dream as the brain solves the same problem in the same way. The problem has not been totally removed from your mind at the first attempt.

    Rumination

    One of the most common ways to create unexpressed emotional arousal is to ruminate. Because we do this in our mind, there is rarely a situation where the emotion can be expressed.

    Depressed people dream much more than non-depressed people because typically, they do much more ruminating. This can result in physical and mental exhaustion.

    Hypnosis, Dreaming and REM.

    The deepest trance state you ever experience is when you are dreaming.
    During dreaming, you are completely immersed in a self-created imaginary reality with little or no awareness that it is not ‘for real’ (similar to the hypnotised stage subject).

    Dreaming is an amazing demonstration of your brain’s ability to ‘simulate reality’ and a clear indicator of why hypnosis works. It is fairly common for a hypnotised subject to vividly experience an imagined reality. Less so than in dreaming perhaps, but absorbing nonetheless.

    The rapid eye movement (REM) of dreaming is also often observed during hypnosis. And indeed, a traditional way to induce hypnosis was by swinging a watch in front of the subject’s eyes.

    Since dreaming is largely concerned with ‘clearing’ the brain of emotional arousal, it is not hard to see one reason why hypnosis is so good for helping people with emotional problems. That surely is unveiling the power of dreams!

    Hypnosis, Catalepsy and Dreaming

    A famous stage trick is to lie a hypnotised subject between two chairs and stand on their stomach. This is the sort of demonstration that has led to the idea that hypnosis is something strange. (Don’t try this at home by the way; it’s really bad for your back!)

    However, when we consider the link to the dream state, the reason this is possible becomes much clearer. When you are dreaming, your ability to move is inhibited for obvious reasons – acting out your dreams would be highly dangerous for you and your sleeping partner.

    This phenomenon also occurs during hypnosis and allows us to create ‘catalepsy’ where parts of the body can become immobile or self supported for long periods without discomfort.

  • Sleep and Work Worries

    Sleep and Work Worries

    Like most of us, you’ve probably been affected by some form of sleep related problems lying awake stressed about work or your future unable to fall asleep. The inevitable floodgates open and you start questioning more passionately about “What if I hand in my resignation? Is this what I want to do for the rest of my life?”  Those wheels start whirring away, and lo and behold an hour has already gone by since your head hit the pillow. And of course, you then start to worry even more that you won’t ever fall asleep and you’ll end up struggling to stay awake during tomorrows meeting.  

    It doesn’t take much to find yourself missing deadlines or having emotional outbursts – one, maybe two nights of sleeplessness is all it takes. Our sleep is absolutely crucial to our mental health. It plays a direct role in our ability to problem-solve, feel genuinely happy and be proactive to everyday challenges.

    So how can we help ourselves?

    Have an intermission.

    Work boundaries are vitally important. Create a period of time between when you leave work and go to bed. Not allowing yourself to fully disengage your brain from work mode will leave you all keyed up. Remember those times when we used to have an intermission at the cinema? We need to create something similar such as walking the dog, going to the gym etc.

    Take note.

    Keep a notebook by the side of your bed. This could well be your saviour! When you’re mulling over endless thoughts and worries, grab your notebook and write them down. This is a very simple but effective way of helping clear your mind.  They’ll be waiting for you in the morning rather than racing around your head all night. 

    Transition time.

    Building a habit such as doing the washing up, taking a shower or reading before going up to bed will help you prepare for sleep. Repetition is key, build this habit into your routine and it will help you slow down, and keep stressful thoughts away.

    No news is good news.

    Our minds are highly susceptible to what’s heard and seen. Try to limit exposure to the nightly news, more often than not you’ll be seeing anger, hatred and generally disturbing images. This will only help reinforce and fuel anxiety. 

    The last thing you want is to feel anxious about getting a good nights sleep. These hints should help you in your quest to find a healthier and more positive state of sleep, but as a solution focused hypnotherapist, I can also help you using hypnotherapy. So, if you think you could benefit from seeing me, lets talk. Tel.07900225171

  • Break Free from Sleep Paralysis

    Break Free from Sleep Paralysis

    “I lie awake in bed….panic smothers me as I try and move.

    I know I’m not alone, but I can’t talk.  My breath becomes more urgent as I try unsuccessfully to move. There’s an axe coming through the bedroom door.   Everything is pressing down on me, and despite trying to do anything I’m powerless.” Is this sleep paralysis?

    This may sound like a scene from a horror movie, but it’s an account of an experience of sleep paralysis.  This is a tortuous condition where one wakes up in the night. Unable to move, often experiencing terrifying or strange hallucinations.

    Sleep paralysis is more common than you might think.

    These episodes tend to occur early in the night or towards the end, as you are waking up.  And they’re more common than you might imagine. It’s important to remember that it’s normal for your muscles to be paralysed at certain times when you’re asleep.  

    During rapid eye movement (REM) sleep our muscles are completely paralysed – everything apart from the eyes and respiratory system. It is assumed that this paralysis mechanism is in place to stop us acting out our dreams, based on rare cases where the paralysis fails – and people physically act out the contents of their dreams.  Unfortunately, this paralysis sometimes occurs when the mechanism that causes your muscles to relax during sleep temporarily persists after you’ve woken up.

    There are three general categories that tend to manifest

    • Intruder hallucinations – a presence within the room
    • Pressure on the chest / suffocation
    • Floating sensations (usually above the bed)
    Sleep paralysis moon image

    These events tend to occur when the brain’s ability to regulate a normal sleep-wake cycle becomes disrupted.  It’s particularly found as a result of post traumatic stress disorder, and within people suffering high levels of anxiety.  However, many people suffer from sleep paralysis without any apparent psychiatric or neurological condition.  Stressful life events, anxiety, and sleep quality all have an impact.  And as you would imagine, people who experience disrupted and irregular sleep, such as shift workers, are at a higher risk.

    Are there any treatments to help with this condition?

    In very severe cases anti-depressants are prescribed, however ongoing research suggests maintaining a healthy, regular sleep pattern as a good approach.  So going to bed at roughly the same time each night and getting up in the morning may improve symptoms.

    It may well be a terrifying ordeal to go through, but for those who do its important to remember that they are temporary and harmless events.  So, if you are experiencing a sleep disorder then it is important that you visit your GP who will be able to provide you with a diagnosis and advice as well as being able to rule out any serious underlying medical conditions. At this stage your doctor may then recommend or refer specialist treatment and services, one of which may be hypnotherapy.

    Many sleep disorders are fuelled and worsened by stress and anxiety, issues which can be effectively resolved with the use of hypnotherapy. Usually it is not a situation itself which causes stress but the way in which we react to it. By inducing a state of deep relaxation in an individual a hypnotherapist will be able to gain access to the unconscious mind. Negative thought patterns and reactions to a particular situation can be turned into more positive ones so you can finally break free from this debilitating condition.