“Sorry, I just can’t be hypnotized.”

You’ll hear this all the time if you start doing hypnosis.

You’ll also find scientists who say the same thing, just with fancier words. 

They’ll tell you hypnotizability is a fixed trait, like eye color, handedness, or the inability to parallel park.

According to them, you’re either hypnotizable or you’re not. That’s it.

But is that actually true? We don’t think so.

Let’s dig in.

First, What Does “Hypnotizability” Even Mean?

Hypnotizability just means how easily someone can go into trance and respond to hypnotic suggestions.

That’s it. It’s not magic. Some people go deep, fast. Others take longer. Everyone’s different.

Where This “Fixed Trait” Idea Came From

Years ago, researchers at Stanford created tests to measure hypnotizability.

They brought people into labs and read them a script. 

They asked them to do certain things, like imagine their arm was light as a balloon.

Then they gave them a score. (Which is pretty much the academic version of “Simon says.”)

And here’s where it gets weird.

They waited 10 to 25 years and then tested the same people again, and most people scored about the same.

So the scientists said,

“See? Hypnotizability doesn’t change.”

But Here’s the Obvious Problem

Those people didn’t train.

They weren’t learning hypnosis. They weren’t practicing self-hypnosis. They weren’t doing sessions with skilled hypnotists.

They were just living their lives. And then randomly retested.

Of course nothing changed!

That’s not proof that hypnotizability is fixed. It’s just proof that if you don’t do anything different, you get the same result.

A Better Analogy: Humor

Imagine if scientists wanted to measure someone’s “sense of humor.”

So they brought people into a lab and read each person the same joke. It was delivered from a script, in a monotone voice, in a sterile room with a clipboard in hand.

Let’s say only 30 percent of people laughed.

Would you conclude that 70 percent of people aren’t capable of humor?

Of course not.

You’d probably say,

“Wow, that was a terrible setup.”

That doesn’t mean people can’t laugh. It means humor is contextual. The delivery matters. The connection matters.

And so does hypnosis.

Let’s Say You Tested People on How Well They Speak Spanish

You test 100 people today. None of them speaks Spanish.

Then you do absolutely nothing to help them learn. No classes. No practice. No Duolingo owl breathing down their necks.

You come back 20 years later and test them again.

Surprise! They still don’t speak Spanish.

Would you conclude that “Spanish ability is fixed”?
No. You’d conclude they didn’t study Spanish.

That’s basically what happened in the Stanford hypnosis studies.

You’re Already Doing Hypnosis

At the Mike Mandel Hypnosis Academy, we say this all the time:

Every normal person is hypnotizable.

Why? Because people go into trance naturally every day.

If you’ve ever:

• Zoned out while driving
• Got sucked into a movie
• Opened your phone to check the time and lost 40 minutes of your day

That’s hypnosis.

You already can be hypnotized. You’re doing it without even trying.

Hypnosis is not some special state. It is a natural state. The difference is that we teach you how to use it on purpose.

Learn Hypnosis Online

With the Mike Mandel Hypnosis Academy.
World Class Training—Hypnotize Anyone.

Get Started For Just $1

The post Is Hypnotizability Fixed? appeared first on Mike Mandel Hypnosis.

Have you ever felt overwhelmed by a past memory, or perhaps worried about something in your future that hasn’t even happened yet? What if you could change how you feel about these experiences without actually changing the events themselves? This is where the magic of submodalities comes in. By understanding and manipulating the building blocks of your sensory experiences, you can transform the way you think, feel, and behave in profound ways.

Submodalities are the unconscious filters your brain uses to code and store your experiences. They shape your perceptions, from memories of past events to your expectations for the future. And the best part? Submodalities are flexible. You can change them to radically alter your emotional response and shape your reality.

In this blog post, you’ll discover how to use submodalities to reframe your past, energize your future, and gain control over your present experience.

What Are Submodalities and How Do They Affect Your Reality?

At the core of how we experience the world, submodalities are the finer elements of our sensory experiences. Every time you experience something, whether it’s a memory, an expectation, or even an emotion, your brain encodes this experience using submodalities.

There are three primary representational systems in which submodalities operate:

• Visual Submodalities: These refer to how you see things. The image you create in your mind can be:
  • Bright or dim
  • Close or far away
  • In color or grayscale
  • Clear or blurry
  • Moving or still
  • Framed or panoramic

• Auditory Submodalities: These influence how you hear things. Sounds can be:
  • Loud or quiet
  • High or low-pitched
  • Clear or muffled
  • Close or distant
  • With or without reverb or echo

The post How to Rewrite Your Past and Build a Better Future Using Submodalities appeared first on Mike Mandel Hypnosis.

Want to know what went down at the world’s largest hypnosis conference? In this episode of the Brain Software Podcast, Mike and Chris share all the behind-the-scenes action from HypnoThoughts Live 2025.

What You’ll Learn

• Discover the power of conversational hypnosis and how to apply it in real-world scenarios.
• Learn how pattern interrupts can completely shift someone’s mindset and reset negative states.
• Hear the inspiring journey of JP, who traveled all the way from Toronto to Las Vegas for HypnoThoughts Live.
• Explore how hypnosis and psychology are converging in groundbreaking research with Dr. Cameron Alldredge of Baylor University.
• Uncover how hypnosis can eliminate physical symptoms like psoriasis by addressing emotional root causes.

Learn Hypnosis Online

With the Mike Mandel Hypnosis Academy.
World Class Training—Hypnotize Anyone.

Get Started For Just $1

The post HypnoThoughts Live 2025 – BSP (Ep 286) appeared first on Mike Mandel Hypnosis.

It’s the way we humans make sense of the world…

What is your life like? I mean really like…

Take a moment to complete this sentence:

My life is like…

By finishing that one line, you can uncover powerful truths about yourself and how you truly view your life — whether it’s fulfilling and meaningful, or stuck and stagnant.

I’ve heard countless responses to this question over the years. Some are whimsical:

My life is like an amusement park.

Others are thoughtful and reflective:

My life is like a library.

And occasionally, I hear deeply disempowering ones:

My life is like a prison camp.

What you’re using here is metaphor — one of the oldest tools in human language. A metaphor gives us an intuitive grasp of something abstract by connecting it to something concrete. It creates a shortcut that conveys a world of meaning in a single sentence. One image can speak louder than an entire paragraph of explanation.

Here’s the interesting part. When our lives shift in meaningful ways, our metaphors change too.

But it also works in reverse. When we consciously change our metaphors, our lives often begin to align with the new image. This idea was central to the work of Dr Milton Erickson, who I still believe was the greatest hypnotist of all time.

About thirty years ago, I dug deeply into Erickson’s work. I became fascinated by his use of metaphor in therapy — often subtle, sometimes hypnotic, but always effective. I began using metaphors in my own sessions, and the results were often startling.

In Cornwall, Ontario, after I delivered a keynote speech to the local Chamber of Commerce, a woman approached me. She was burdened with high anxiety stemming from her relationship with her estranged adult daughter. I offered her a simple metaphor about a tropical plant. There was no explanation. Just the image.

Her brother called me the next day, because within twenty-four hours, her anxiety vanished. She experienced a reset that she couldn’t quite explain, but she didn’t need to. That single moment reminded me of just how transformative a well-crafted metaphor can be.

It felt like something straight out of Erickson’s playbook, and I still think of it as one of the best interventions I’ve ever delivered.

Fast forward a few years. I was reflecting on how powerful the right metaphor could be, especially when delivered at the perfect moment. For Erickson, it came naturally. But for most of us, it doesn’t. Finding the right metaphor can feel like looking for a needle in a haystack. 

And then something clicked.

What if we didn’t need to come up with the metaphor ourselves?

What if the client’s unconscious mind could provide it for us?

That thought struck me like a bucket of ice-cold water. Which, now that I say it, is a metaphor too.

I needed to test the idea to see if it could actually work. Chris Thompson was the first to experience this new, raw method. He volunteered to be the initial test subject - patient zero - and the results were far beyond what I expected.

That first session became the seed of something new. A method. A model. A tool for change.

It became MINDSCAPING.

Mindscaping is an original and highly effective modality for personal growth, therapeutic transformation, and creative problem-solving. Over time, I refined the process, tested it across different contexts, and shaped it into the version that exists today.

Here’s how it works. MINDSCAPING accesses a spatial map that emerges from the subject’s unconscious mind. This map appears all around them in a three-dimensional mental space. By interacting with this internal landscape, clients begin to uncover patterns, receive insights, and often resolve the very issue they came in with. Often in one session. Sometimes in just minutes.

Today, practitioners around the world use MINDSCAPING as a go-to approach in therapy, coaching, hypnosis, and NLP. It’s flexible enough to fit almost any situation. It helps people get results they might have spent months chasing with more traditional methods.

Best of all, it’s easy to learn and simple to apply. No two sessions are the same, because the metaphor changes every time. And the beauty is that the solution is already within the client. You don’t need to guess or hope. You just follow the method and let the map do the work.

It’s deep hypnosis without ever needing to mention hypnosis. And I believe Milton Erickson would have loved it.

On August 12, we begin our next live online training for anyone who wants to be certified in this life-changing modality.

It’s one of the most powerful things you can add to your toolkit. It has the potential to transform your work with clients.

As one of my students, psychologist Dr Bruce Eimer said, “MINDSCAPING is mind-blowing.”

I hope to see you in the class. I’d love to help you develop a new superpower.

To join us visit this page and choose the live class option.

The post Change Your Metaphor, Change Your Life appeared first on Mike Mandel Hypnosis.

Do you feel like your life is either too predictable or far too unpredictable? Perhaps you’re caught in the whirlwind of constant change, unable to find the stability you crave, or maybe you’re stuck in a rigid routine that feels like it’s holding you back.

What if the key to a truly fulfilling life lies in embracing both order and chaos? These two forces, often viewed as opposites, are essential components of personal growth and creativity. The secret isn’t about choosing one over the other, it’s about finding the perfect balance.

In this blog post, we’ll explore how to master the continuum between order and chaos, why both are necessary for success, and how you can integrate them into your daily life.

Order: Creating Stability and Achievement

Order is the backbone of any well-functioning life. It provides structure and clarity, allowing individuals to set goals, plan for the future, and maintain a sense of direction. Without order, the chaos of life can feel overwhelming, leaving you unsure of your next steps or unable to see opportunities.

Consider the importance of creating a daily routine or having a well-organized calendar. Without these, you risk missing deadlines, forgetting important events, or failing to prioritize your goals. Order ensures that you stay on track and don’t fall into the trap of endless distractions. It’s the foundation that enables success.

But order is not without its drawbacks. When things are too structured, life can become predictable, leading to a monotonous routine that feels more like a cage than a framework for growth. Extreme order often results in stagnation. No creativity, no room for experimentation, and no space for spontaneity. This is when life becomes Groundhog Day, where everything feels like it’s just the same, day in and day out. Predictability is comforting, but it also risks keeping you from embracing new experiences and making room for change.

Chaos: The Engine of Creativity and Change

If order is about stability, chaos is about creativity, spontaneity, and innovation. Chaos shakes things up, offering opportunities for new ideas, perspectives, and approaches. It introduces the element of surprise that keeps things fresh and dynamic.

Without chaos, creativity stagnates. But when chaos dominates, it can leave you feeling lost and unsure. The absence of certainty and structure breeds instability, making it difficult to achieve any real progress. Goals become blurry, and the constant rush of new ideas can leave you scattered and unproductive.

In short, too much chaos can create a sense of being out of control, leading to high levels of stress. It’s important to allow for creativity and unpredictability in your life, but without the right balance, you risk being swept away in a sea of confusion.

Organized Freedom—The Importance of Finding Balance

The secret to a fulfilling life isn’t about choosing order or chaos. It’s about integrating both forces in a way that fuels your personal growth and creativity. Both order and chaos are essential for success, and each provides unique benefits when used correctly. The key is balance.

Too much order can stifle creativity, and too much chaos can lead to instability. The ideal approach is a system that offers structure without rigidity. We call it organized freedom. Think of this as the art of having a structured routine that leaves room for spontaneity. By integrating both forces, you create a lifestyle that is both productive and flexible, stable yet innovative.

The post Embracing Order and Chaos for Creativity, Success, and Fulfillment appeared first on Mike Mandel Hypnosis.

There was a time when the Mike Mandel Hypnosis Academy (MMHA) meant just one thing: world-class hypnosis training, offered through a single flagship certification course. But over the years, something happened.

New programs emerged. Specialized certifications were added. Standalone products—such as Mindscaping, Advanced Hypnotherapy, NLP Essentials, and even Graphology—have accumulated into a rich but increasingly complex ecosystem. It became powerful… but messy.

That’s no longer the case.

Now, it's simple: One membership gets you everything.

Learn Hypnosis Online

With the Mike Mandel Hypnosis Academy.
World Class Training—Hypnotize Anyone.

Get Started For Just $1

The post The NEW Mike Mandel Hypnosis Academy appeared first on Mike Mandel Hypnosis.

The present connects our history to our hopes…

I have said before that I am often astounded by the passage of time. Perhaps even obsessed with it.

I intentionally practice mindfulness, savouring the present moment, whether it is the call of the loons on Bob Lake, a hike through Brookbanks Park, or the comfort of a cup of perfectly brewed tea.

Mindfulness is the deliberate appreciation of the present. It is when we stop striving, slow down, and simply be in that place in space and time. It is when we turn our attention inward, in a different kind of trance, letting the thoughts float through like clouds, without effort or strain.

But the present is not formed in a vacuum. It is built upon the past in what appears to be a linear fashion, with events riding on the back of geographical locations, time codes, sensory impressions, and relationships. All of this provides us with a personal history that gives our lives a continuous narrative thread.

When we are free from trauma, our past flows effortlessly. Moments line up like stepping stones, from then to now and on into what will yet be. These are the memories we have not yet experienced. The unfolding chapters that wait just beyond the next breath.

But trauma disrupts that flow.

It locks up the past and stuffs fragments of our life into a dark pit that cannot be accessed without therapeutic intervention. 

Hypnosis, in its gentle and profound way, is my method of choice. It allows us to get to what has been buried, neutralising the emotional charges that continue to shape the present from behind the scenes.

And when we do the work of clearing and healing, when grief, disappointment, and failure are finally acknowledged and resolved, the present moment begins to shift. It becomes a safe resting place. A refuge. A vantage point from which we can observe, rather than react.

Once the pain loses its hold, the future begins to transform. It moves from being a screen onto which we project our worst-case scenarios into a window through which we glimpse new possibilities. The colours change. The horizon opens. What once felt dangerous begins to look inviting.

And in that space, we are able to raise our sails and set a heading with hope. We steer not away from the past but with it as a silent companion. We bring the lessons forward and leave behind the weight. The present becomes an anchor and the future a promise.

When we reflect, not ruminate, we allow wisdom to settle. The unconscious mind responds to the new clarity. It begins to re-pattern and reorganise toward wholeness. Growth becomes inevitable when we offer it space and stillness.

This is something we are all able to do. We are not broken. We are not finished. We have simply hit pause. That pause is not weakness. It’s preparation.

In the quiet of that pause, we begin to notice the relics of who we were. A book on the shelf, its spine gently faded. A photograph tucked behind another. A note scribbled in a moment of urgency that no longer matters. 

These are not clutter. They are messengers. They are the gentle ghosts of our former selves, speaking in whispers, reminding us of where we have been. They are not burdens. They are bookmarks.

Each item we rediscover is a thread in a much larger tapestry. A drawer becomes an archive. A coffee mug becomes a relic. Even the way sunlight falls on the floor carries the texture of memory. The present moment, it turns out, is not a sliver. It is a braid, woven from memory, awareness, and anticipation.

Mindfulness sharpens our vision. It slows the breath. It deepens the nervous system into stillness. And something ancient inside us remembers how to simply exist. In that softening, something stirs. It is the future. Not as a demand, but as an invitation.

Hope is not fragile. It is not wishful thinking. It is a compass. It orients us. It keeps us upright when everything else threatens to tilt. The mind may wander. The heart may ache. But hope, when it is allowed to root itself, becomes something solid. It becomes the way we stand. The way we breathe. The way we move forward.

We are never just who we were. And we are never only who we are. 

We are also always becoming. 

And that becoming is guided by how courageously we sit with the moment we are in.

So take this Sunday to pause with intention. Touch the past gently. Cradle the present fully. Let yourself notice what is already here. The quiet weight of memory. The subtle pulse of now. The slow turning of something within that knows how to move forward, even when you feel still.

Let hope come without needing permission. Not as a declaration but as a quiet truth. 

Let it settle into your bones, not as something you reach for, but something you remember. You have faced storms before. You have stayed upright when things tilted. You have rebuilt, reoriented, and returned to center.

This is not the end of the road. It is a moment on the path. 

And whatever horizon lies ahead, you are not just capable of sailing toward it. You are already underway.

And whatever the future holds…

You have today.

- Mike Mandel

The post What Happens When the Past Stops Haunting You? appeared first on Mike Mandel Hypnosis.

What if the most powerful part of your mind is silently working behind the scenes, shaping your habits, memories, and emotions? In this episode, Mike and Chris explore the unconscious mind, revealing how it controls much of your life and how hypnosis can tap into its hidden power.

What you'll learn:

• Discover how the unconscious mind shapes your memories, habits, and emotional responses.
• Learn how hypnosis can unlock unconscious resources for change, healing, and even pain management.
• Understand the powerful connection between language and the unconscious, and how it impacts everyday communication.
• Uncover simple, practical tools to engage with your unconscious mind and accelerate personal growth.

Learn Hypnosis Online

With the Mike Mandel Hypnosis Academy.
World Class Training—Hypnotize Anyone.

Get Started For Just $1

The post The Unconscious Mind, and Much More… – BSP (Ep 285) appeared first on Mike Mandel Hypnosis.

Imagine being able to instantly change the way people respond. A technique so simple it takes only minutes to learn, yet powerful enough to transform communication, resolve conflicts, and rewire emotional responses in everyday life.

This is exactly what Perceptual Positions make possible. As a core concept in NLP, Perceptual Positions provide startling insights into others, shift behavioural patterns, and create profound changes in understanding, connection, and influence.

What Are Perceptual Positions?

Perceptual Positions are the mental stances people take to view experiences and interactions. They are perspectives of reality, not reality itself. These positions shape how the brain codes events and, therefore, influence behavior, emotions, and communication.

When used correctly, Perceptual Positions become a powerful tool for building empathy, resolving conflict, reducing stress, and gaining new insights into any situation. Flexibility to move through these positions creates mental resilience and emotional intelligence that others naturally respond to with trust and rapport.

First Position: Experiencing Life Through “I” or “Me”

First position is the natural state where experiences happen from within the self. It is fully associated, feeling personal emotions with clarity and intensity. This is the position where people live out their stories, passions, fears, and joys.

Remaining stuck in first position creates egocentrism. Conversations become dominated by “I” statements, and even when others share difficulties, responses turn into self-focused stories. For example, when someone shares about a sick family member, a person stuck in first position immediately shares their own hospital story instead of listening with presence.

Despite this, first position is essential for feeling emotions deeply, standing up for personal needs, and taking authentic action. The key is maintaining flexibility to shift out of it when required for balance and healthier relationships.

Second Position: Stepping into “You” for True Empathy

Second position is the ability to step into another person’s shoes and view the world as they see it. This position embodies true empathy. It is feeling what another feels from their perspective, not just feeling sorry for them.

Empathy builds deep rapport. It is the secret tool used by excellent therapists, coaches, and doctors. For example, a doctor with outstanding bedside manner naturally enters second position, feeling the patient’s fears and offering comfort in ways that resonate deeply.

However, being stuck in second position transforms life into an endless cycle of other-focus. People living exclusively in second position become doormats, losing their own voice, needs, and desires. They remain so enmeshed with others’ perspectives that personal boundaries dissolve, leading to resentment, burnout, and confusion about their true goals.

Third Position: Becoming the Observer for Clarity and Calm

Third position is the dissociated observer perspective. It involves stepping outside interactions and viewing them from the outside, like watching a scene unfold on television. Emotions become neutralised, and data becomes clear.

This is the powerful position to use when under stress, criticism, or physical discomfort. For example, during turbulence on a flight, imagining floating above the plane watching it move calmly reduces fear dramatically. During intense dental procedures, visualising oneself from the ceiling of the room, observing the treatment, creates instant relaxation and calm.

However, being stuck in third position leads to emotional flatlining. Life feels disconnected and empty. People dissociated from their own experiences struggle to connect with themselves or others, leading to depersonalisation and a sense of detachment from reality.

Go From Zero to NLP Hero In Just 6 Hours

NLP Essentials is a dynamic, fun course that cuts through all the filler so you become skilled at what matters in just a few hours.

Learn More

The post NLP Perceptual Positions Explained: Simple Shifts for Powerful Communication appeared first on Mike Mandel Hypnosis.

Imagine waking up every morning feeling calm, centred, and fully alive. Not dragging through the day, bleary-eyed with caffeine as life support, but energised with mental clarity, emotional stability, and physical vitality. The secret to this transformation is not hidden in a supplement bottle or buried within a complicated wellness routine. It is sleep. Proper, deep, restorative sleep.

Sleep is the body’s secret nutrient. People often treat it as a luxury, like dessert after dinner, when it is actually the main course. Nobody brags about how little oxygen they consume. Yet many boast about minimal sleep as though it is a badge of honour. In truth, chronic sleep deprivation is nothing but a recipe for disaster. Let’s explore how to build better sleep habits improve quality of life.

Why Sleep is Essential for Human Functioning

Sleep affects every system in the human body. Without it, immunity weakens, mental health deteriorates, and cognitive performance drops. Severe sleep deprivation even leads to hallucinations as the brain tries to force dream states while awake. Studies confirm that most adults require six to eight hours of sleep each night to fully recover from daily stress, learn efficiently, and maintain emotional resilience.

People are different. Some function best at six hours, others need closer to eight. Experimentation determines each individual’s sleep sweet spot. The goal is not simply more sleep but better sleep quality to recharge the nervous system.

Why Sleep is a Nutrient, Not an Optional Extra

Sleep should be treated like nutrition. It fuels the immune system, regulates hormones, repairs damaged cells, and consolidates memory. Viewing sleep as a nutrient removes the temptation to cut corners. Going without sufficient sleep is as unwise as refusing water or food.

Skipping sleep leads to emotional volatility, reduced learning, impaired immunity, and poor decision-making. Sleep deprivation is not heroic. It is self-sabotage. A healthy life demands high-quality sleep as its foundation.

Creating a Bedtime Ritual for Deep and Consistent Sleep

The human brain thrives on patterns. Regular sleep times create powerful neurological conditioning, training the body and mind to settle quickly each night. Consistency locks in circadian rhythms, reducing sleep latency and improving overall sleep quality.

Bedtime rituals signal the mind that sleep is approaching. This ritual could involve reading, relaxation exercises, or a calming routine that repeats nightly. The brain begins to associate these patterns with sleep preparation, triggering the natural descent into rest.

Preparing for Sleep with Strategic Evening Behaviours

Evening preparation determines sleep quality long before getting into bed. Avoiding liquids two hours before bed reduces awakenings to visit the bathroom. While a glass of water may work for some, excessive liquid intake disrupts sleep cycles. Alcohol, despite its sedative properties, interrupts sleep architecture, especially in the second half of the night. For some, red wine triggers fragmented sleep, while white wine does not. The key is finding out what works for you.

Supplements such as melatonin sprays support natural sleep by signalling the brain it is time to rest. Magnesium, often called nature’s tranquiliser, calms nerves and muscles, easing the descent into sleep. Herbal teas such as skullcap and hops can assist, although valerian root causes alertness in a minority of people.

Managing Light Exposure for Better Sleep

Light has a profound impact on sleep hormones. Blue light from screens mimics daylight, preventing melatonin release. Humans evolved to sleep after sunset in darkness, so it's a good idea to reduce screen exposure at least an hour before bed. Night mode settings on devices filter blue light, but avoiding screens altogether remains the gold standard for optimal melatonin production.

Darkness is the brain’s cue for sleep. Thick blackout blinds, turning off unnecessary lights, and covering LED indicators on electronics create a proper nighttime environment. Some prefer a faint light to avoid feeling claustrophobic. Again, discovering what works for you is the best strategy.

Avoiding Evening Stimulation That Sabotages Sleep

Mental and physical stimulation close to bedtime activates the nervous system when it should be winding down. News, social media, or heated conversations stimulate the brain’s analytical and emotional centres, delaying sleep onset. Similarly, intense evening exercise may keep the bloodstream full of adrenaline, making your body feel wired late into the night. Scheduling stimulating activities earlier in the day allows the nervous system to calm before bedtime rituals begin.

Creating a Sleep Sanctuary with Calming Soundscapes

Eliminating disturbances enhances sleep quality. Phones should be switched off or left outside the bedroom to prevent notifications from disrupting sleep cycles. Introducing certain sounds masks environmental noise and calms the mind. Many use smart speakers to play rain sounds or arctic blizzard soundtracks to create a consistent audio backdrop that signals safety and calmness to the unconscious mind. The consistent hum of a fan also creates airflow, adding another layer of physical comfort to the sleep environment.

Using Jin Shin Jyutsu to Calm the Nervous System Before Sleep

Jin Shin Jyutsu, an ancient practice from traditional Japanese medicine, calms the nervous system and balances energy meridians before sleep. Grasping each finger gently, starting with the thumb and working through to the little finger, then placing the thumb in the centre of the palm, promotes deep relaxation. Feeling a pulse in each finger is a positive sign of energetic flow. This ritual requires no belief, only consistent practice, to produce a calming effect that primes the body for restorative sleep.

You can watch Mike demonstrate this technique in the video at the bottom of this blog post.

Room Temperature and Comfort as Sleep Optimisers

Temperature plays a crucial role in sleep onset. The body’s core temperature drops slightly during sleep, so keeping the room cool enhances this natural process. Lightweight pyjamas, fewer blankets, or opening a window can create the ideal sleeping temperature. Experimentation reveals the right balance between cool air and warm bedding to maintain comfort throughout the night.

How to Return to Sleep if Waking Up During the Night

Insomniacs often visualise bright, colourful mental images while running a rapid internal commentary about upcoming tasks. This mental stimulation activates the visual and auditory cortices, preventing sleep. Good sleepers instead focus on physical comfort, speaking internally in a slow, sleepy voice. This self-soothing approach calms the nervous system, encouraging sleep to return naturally.

Listening to podcasts with calm, intellectually engaging topics or extremely boring videos can also shift attention away from anxious thoughts. This external focus prevents the mind from spiralling into wakeful rumination, allowing sleep to return effortlessly.

Gentle Waking for Maximum Morning Energy

Alarm clocks often interrupt sleep cycles, causing grogginess upon waking. Ideally, waking occurs naturally at the end of a sleep cycle. Sunrise alarms gradually brighten the room, mimicking dawn and naturally raising cortisol levels while decreasing melatonin. This gentle transition from sleep to wakefulness preserves mental clarity and emotional stability.

Training the unconscious mind to wake at a desired time using self-hypnosis is highly effective. Then, if needed, set your alarm for 10 minutes later just in case.

Harnessing the Power of Afternoon Naps

Afternoon naps provide powerful benefits for brain health and energy levels. According to traditional Chinese medicine, the ideal nap time is halfway between waking and sleeping hours. For example, someone who wakes at six in the morning and sleeps at ten at night will benefit most from a nap around two in the afternoon.

Naps should last no longer than twenty to thirty minutes to avoid grogginess. Even if you don't actually fall asleep, simply resting with eyes closed refreshes the nervous system more effectively than caffeine. Using noise masking, soft music, or self-hypnosis techniques enhances the nap’s effects.

The post How to Build Better Sleep Habits and Wake Up Refreshed Every Day appeared first on Mike Mandel Hypnosis.