Hypnotherapy is a guided focus technique sometimes used for insomnia. However, more research is needed to determine how effective and safe it is.

Hypnotherapy is a practice some people use to help change certain habits, or perhaps address difficulties and health symptoms you’re experiencing.

Also called hypnosis, hypnotherapy continues to be studied as a complementary treatment for a variety of conditions. This includes insomnia, which is a common type of sleep disorder characterized by problems with falling and staying asleep.

To date, researchers have found that hypnotherapy may be most beneficial for certain pain-related conditions as well as state anxiety. However, while some people have reported positive changes, the benefits of hypnosis for insomnia are not fully understood.

Insomnia may be considered short-term or long-term (chronic). When you have chronic insomnia, you might experience problems with falling and/or staying asleep at least three nights per week, and for longer than 3 months at a time.

Whether you’ve experienced occasional or chronic insomnia, you might have considered whether hypnosis could help.

While the exact way hypnotherapy affects the brain is not fully understood, some people believe that the relaxed state you may experience with hypnosis can reduce stress and help put you in the right mindset to fall asleep at night.

Contrary to popular belief, hypnotherapy does not involve anyone controlling you during the sessions, nor does it make you lose consciousness at any point. You are always in control, and you can bring yourself out of hypnosis if you ever feel uncomfortable or overwhelmed.

Hypnotherapy primarily involves two key parts: focus and suggestions. A practitioner will first guide you into a state of focus and then make suggestions based on your goals (in this case, falling and staying asleep at night).

While there are different types of hypnotherapy, most practitioners guide you through the following steps:

  1. First, a hypnotherapist will have you sit or lie down while they help you achieve a completely relaxed, trance-like state. This may also be done via breathing exercises or guided muscle relaxation.
  2. Once you are in a state of deep relaxation, the hypnotherapist might make helpful suggestions based on your goals you previously discussed with them, or states of being you’re hoping to achieve.
  3. At the end of the hypnosis, your practitioner will gradually help to bring you out of the deep relaxation.

In theory, the primary benefit of hypnotherapy for insomnia could involve better sleep and possibly increased deep sleep waves.

In turn, this could reduce your risk of developing several health conditions associated with chronic insomnia, including:

What’s more, hypnotherapy does not cause the same possible side effects that supplements, herbs, or medications might. This reason could also explain the increased interest in hypnosis.

Still, the exact effects of hypnotherapy on the brain are not understood just yet. For these reasons, it is difficult for health professionals to guarantee specific benefits of the practice, including insomnia relief.

Hypnotherapy is generally considered safe for most people, but there are a few caveats and risks to be aware of.

First, hypnotherapy is not recommended if you have a personality disorder or psychosis, as the practice may possibly worsen these conditions. It’s always a good idea to talk with a doctor before trying hypnosis for any condition, including insomnia.

What’s more, there is a lack of strong clinical data backing the effectiveness of hypnotherapy for insomnia.

As one 2022 review of 25 different studies on this subject noted, current published research does not include large sample sizes. The different methods used also make it difficult to pinpoint how and why insomnia might benefit from hypnosis more broadly.

Though another review in 2023 reported that most people reported positive results from hypnotherapy on sleep, there is still a notable lack of research regarding possible side effects.

Aside from hypnotherapy, there are other relaxation techniques you might consider trying to help address insomnia. The most promising is cognitive behavioral therapy for insomnia (CBT-I), which is usually offered by a psychotherapist.

Other relaxation techniques may improve overall sleep quality, but not address issues with insomnia, such as difficulty falling and staying asleep. These options include:

Additionally, a doctor may recommend lifestyle changes to help support healthy sleep habits. These include:

  • sticking with a regular sleep schedule
  • avoiding daytime naps, if possible
  • keeping your bedroom cool, dark, and technology-free
  • exercising daily, but avoiding physical activities within 6 hours of your bedtime
  • avoiding caffeine and alcohol in the latter part of your day
  • eating an earlier dinner

If you still experience insomnia despite relaxation techniques and lifestyle changes, a doctor may suggest taking melatonin supplements for a short time or other over-the-counter options to help you get to sleep.

It’s important to speak with a doctor to see if herbal supplements are suitable for you to help prevent possible interactions. This is especially the case if you take any medications.

Treating insomnia is important so you can get enough sleep to function well during the day and to reduce your risk of chronic diseases. Certain relaxation techniques may help you get better sleep at night, but it’s not clear whether hypnotherapy is 100% effective.

If you are interested in trying hypnotherapy to help with insomnia, consider talking with a doctor first. It’s also important to work with an experienced and reputable practitioner, preferably a hypnotherapist who specializes in insomnia.