Ep 011: Dr. Elizabeth Bonet-- How Hypnosis Help us Sleep?

 
www.deepintosleep.co

Dr. Elizabeth Bonet

with Dr. Yishan Xu

 

TODAY’S GUEST

Elizabeth Bonet, PhD, LMHC, a specialist in Anxiety, Panic Disorder, and OCD and in Hypnosis for a variety of problems and chronic conditions. She has a PhD in Clinical Psychology, is a Licensed Mental Health Counselor (LMHC) and has special certification in Hypnosis and Hypnotherapy (and certifications within that certification!).

WHAT WILL WE LEARN

What is Hypnosis?

Hypnosis can help with treatment for sleep, chronic pain, anxiety, trauma, etc.

The effect of hypnosis can carry on outside of the session.

Hypnosis and meditation are overlapped with each other, but different. Hypnosis comes with positive suggestions.

We can learn the “self-hypnosis“ skills and go back home to practice them.

RESOURCES

Dr. Liz’s Website: https://drlizhypnosis.com/


Dr. Liz’s Podcast, "Hypnotize Me!"
http://www.drlizhypnosis.com/hypnotize-me

Twitter: @DrLizBonet
FB page: https://www.facebook.com/Elizabeth.Bonet.PhD/

Thank You for Listening!

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Transcript

-   0:00  

Hello welcome to deep into sleep. This is Yishan. Have you ever considered trying hypnotherapy? Have you ever wonder whether you will be able to be hypnotized? Can hypnosis make you do things that you don't want to do? Or is that legit? Is that dangerous? What can I do to you? Today? Let's find out together with Dr. Elizabeth Boney from Florida. She will guide us through the mystery world of hypnosis.

-   0:39  

Dr. Liz, welcome to deep into sleep.

-   0:42  

Hi, thank you. Thanks for having me.

-   0:44  

As a clinical psychologist, I know you not only do regular psychotherapy, but also you do hypnotic therapy. Can you please explain to us what you do exactly and what that look like. from day to day.

-   1:01  

Yes, absolutely. I am a certified hypnotherapist, and I have a PhD in clinical psychology. So I'm a licensed mental health counselor. And I work a lot with anxiety, as well as a variety of disorders that are amenable to hypnosis. So people come to me for all kinds of stuff. But generally I am an anxiety expert, if you're looking at me from a psychotherapy type of lens, but they'll come in for phobias, sleep is very, very common that they call me for chronic pain, IBS, migraines. So it's all these different areas that hypnosis, in the research literature has been proven very effective for as well as this general anxiety and panic disorder.

-   1:58  

I got most of the image of hypnosis from movies. And normally, a therapist would let the patients lie down and relax, and then deliver some guided instructions to put them into an unconscious state and then deliver work that way. So I'm curious, is that what your work look like in real life?

-   2:24  

Right? It's a great question. What we know about hypnosis has evolved over the years in the definition I use these days is more about brainwave states. So we know that our brain moves through different brainwave states from full consciousness like we are in now talking to deeper consciousness, right? And what some people would call unconscious that's really a medical term though, if someone's completely unconscious, but just like sleep, where we move through beta alpha, which is more relaxed beta, which is even deeper delta which is very deep sleep. The same thing happens in hypnosis. So I'm essentially guiding someone through more relaxed brainwave states into those states with my words, basically. So that change can happen faster and easier in a more relaxed brainwave state. And we have a lot of the brain scans and research studies to show that that happens. So there was one research study I read about chronic pain that they put them into the brainwave scanners and all of that, it because they're trying to test like, is this real, someone really feel less pain under hypnosis? Or is it their imagination, right, because our imaginations can do so much for us. We know this too. And they found that hypnosis affects 15 different parts of the brain. effect really was real, like the pain centers that they've identified in the brain. Were really feeling less pain, they activate and light up when someone's in this level of pain and that level of pain, you know, it's all the medical stuff, which I find interesting, but I am not a medical researcher. So, I am to rely on what medical researchers are telling me. So they found that under hypnosis, this really is affecting the brain structures, it really does affect the parasympathetic nervous system. It changes bowel tissues when they study hypnosis and IBS. It is changing bowel tissues. So it is like, wow, a real effect. So that's how I generally explain hypnosis to people. Now, back to your question about the movies. I can barely watch a movie with hypnosis in it without cringing okay? Because they portray it like so. poorly usually it is very uncommon to find a movie or a TV show that portrays an ethical, well practicing hypnotherapist. There is a show that's pretty popular right now called working moms. And I guess her ex husband, one of the moms, her ex husband is a hypnotherapist and does all kinds of bad stuff with it. And I was like, Oh, no, oh, no, you know, but in terms of practicalities.

-   5:33  

Do people lay down on my couch? Yes, they do.

-   5:37  

therapists have them just sit up right there just in a regular chair. Most of us have a chair that reclined some so that someone can get relaxed. Some of us have couches, just like a regular therapists office, I would say. We have some I'm in like, therapy groups on Facebook and stuff and hidden therapy groups, some people use headphones in their session with background noise. I don't really do that, because I that's quite an elaborate setup to have. And I do all kinds of therapy that my office space doesn't really allow for that setup either. But some people do that. So it really varies across the board. I want you to come in, I have to do an assessment on you. Right, just like any clinician would. And we talk about what's going on and we talk about your goals. And then I do a screening instrument, a couple of them actually for hypnosis. Because not everyone can be hypnotized about 15% of the population they say cannot. And then we do I have them relax, and then we do hypnosis. So it's a quite nice process, actually. Huh?

-   6:57  

Yeah, sounds quite amazing. So in that stage, people can feel less pain less anxious, and the parasympathetic system can be more relaxed and adjusted. That's very interesting. So I'm curious, and I have the question. When they're in that stage, when you're talking, they feel all this benefit. What about afterwards? Does this effect just last carry out of the session in their life?

-   7:31  

Absolutely, it carries on to this session. So it's pretty rare that someone doesn't feel fantastic after hypnosis, like it is a regular comment that I get from people who will say, Oh, my gosh, I wish I could have stayed there forever, or can I sleep on your couch or, you know, like they love it generally. And the theory again, behind hypnosis is that we're really changing the neural pathways in the brain. brain when we're doing hypnosis, so we're building new ones, we're putting up stop signs to old ones. And then that effect does last outside of this session, I will often send recordings home with someone, if appropriate. So they can listen to them at home, and it reinforces those new neural pathways, but they're being built in this session. So one of my favorite things to do though, is work with insomnia. Because I struggled with insomnia my whole life myself. When I was a kid, I used to have nightmares. That's when I first began to get really interested in sleep. And then my honors thesis and undergrad was on nightmares, basically stating xiety trading anxiety in relationship to nightmares. And then I just kept a general interest in sleeve. So when I became certified and trained in hypnosis. That was one of the first things I did is learn how to work with hypnosis and sleep, and insomnia. And how do I put someone to sleep? You know, how to, but it's really, how do they put themselves to sleep? So what I teach in my office is a, it's a combination really, of cognitive behavioral therapy and all the benefits of that field, as well as a skill for them to use self hypnosis so that they can put themselves to sleep, because I really want them independent of me. Right? Exactly.

-   9:37  

Yeah.

-   9:38  

Yeah. So I am always looking for new ways that hypnotherapist work with that. But they're also some pretty standard ways that we do that. So yeah, absolutely. They're taking that skill out of the office, using it at home and find great benefit.

-   9:55  

Yeah, I really like what you mentioned, because when I use CBT, for instance, To treat insomnia, it similarly we teach people knowledge about sleep skills, change their sleep habit, change their attitude towards sleep, eventually they are able to go home to adjust their own sleep is a way of empowering them. Sounds like you are doing exactly the same thing. But in addition to CBT, you have this amazing tool. Yes and further.

-   10:29  

Yes, absolutely. And there are some people who they're scared of hypnosis because of what they've seen on TV, right or in the movies. So they're not interested in hypnosis. And those people obviously benefit greatly from CBT AI, and all of those thought teen gene and the stress reduction and all of that stuff that we teach, right sleep, hygiene, all of that. And then people who are not scared of hypnosis sometimes They come in, and they think I'm going to wave the magic wand and just be able to put them to sleep. Right. And I have to go through an education process of, well, this isn't magic, I don't have a magic wand, you probably will fall asleep during our session. But, you know, I went to to be able to do this on a regular basis. So we have to do this part two, we have to talk about all of the conduct of thoughts and how do we stop the worries going on? And how do we set up our sleep environments for better sleep? So it's all of that good stuff as well. But I have a question you teach though. progressive muscle relaxation, or meditation? Yeah, in CBT I correct?

-   11:49  

Yes, we we do and I actually does my question for you also. First, when I teach CBT I, I used some relaxation skills. Some meditation, something borrowed from different areas like mindfulness or acceptance, Commitment Therapy, to help people really deal with their worries and relax their body. But the same time I definitely ran into the same problem. Some people use that as a magical wand. They think, oh, you teach me these skills. So if I practice them, I should be able to fall asleep immediately. If not, I feel anxious and need to get up to take a sleeping pill. Mm hmm. Yeah. So I really like how you guide your patients also tell them while this cognitive behavioral component is still very important, and whatever we do, not a substitute for medication to just put you to sleep.

-   12:50  

Yes, absolutely. Yeah. I agree. In the, the mindfulness techniques in the meditation there is overlap.

-   13:00  

Think with hypnosis, what's the difference between them?

-   13:04  

So some people define the difference between meditation and hypnosis is that when we're in hypnosis, we're working towards a goal, right? Like we are going in there to create change, basically. versus when people meditate, their timberlane not doing a goal directed meditation, right? Like it is really training the nervous system in the body to be able to relax itself to calm down to soothe itself. And so you're not saying okay, how do I resolve my childhood trauma in meditation? Right versus often people will come in for that for hypnosis, for trauma for PTSD for subconscious beliefs, changing those types of things like deeper work, they're not just using it for practical things like I want to be able to live in Florida and not be scared of lizards, right like cuz then that would be pretty impossible. You're. It's hard to live in Florida. Yeah.

-   14:04  

And in China, people would go to hypnosis to forget their boyfriend, girlfriend if they have a breakup. Oh,

-   14:12  

she's Yes, I wish I could make someone forget. I've been there. There is someone I know Kelly Woods Who does? This is for heartbreak. And I Yes, and I offer that to sometimes my practice from time to time and it's it's hard, but I can't make someone forget who they are. Right? Yeah. But there is a difference there because meditation, again, you're teaching a skill, you're learning a skill. And when you do hypnosis for insomnia, it's very similar. So we are not to saying though, relax the body and relax the muscles and that type of thing. Right? Well generally meditation or mindfulness techniques will stop there. Versus hypnosis will go on to say and You'll be able to sleep in a deep and restful sleep. Only waking up if you truly need to if something truly needs your attention, otherwise waking up in the morning feeling refreshed, energized, ready to face the day. So it's like hypnosis goes in and puts in suggestions that take it. I think one step further. I mean, positive suggestions for them.

-   15:24  

Okay. Do you find the positive suggestions in

-   15:30  

like insomnia cases can be very helpful to people? Yes, absolutely. I do. Like generally my insomnia program is three sessions. Sometimes people take a little bit longer sometimes they, they just want one or two sessions. But in those I'm teaching a couple of different techniques to them. And they do find the suggestions very helpful. They do but one of my most popular techniques is how to shut off brain from everything you're thinking about. Because, you know, people go lay down in bed. It's like when they lay down in bed when they shower when they drive the car. They're thinking of like, all these things that are rushing in, right? Like, what am I going to do tomorrow? And how am I going to take care of this or worries or something like that? So one of my most popular techniques teaches them, okay, how do we turn those off? Right? How do we let the worries go? How do we let them float away? And even the suggestion of that, of saying, Okay, what if we pause here for a moment, and we imagine those worries in as floating across the horizon or in a thought bubble and the thought bubbles just float away, way off into their horizon, or they're like leaves floating down a stream, right and just watch them float away? Well, for most people, even hearing that is pretty common in When you're talking about people with insomnia, where anxiety often goes with it, I think, then that giving them something to do with their anxiety, right?

-   17:13  

Yes, yes. Yeah. So you're actually helping them to acept that thoughts can come and go. And it's okay. We can just observe and we don't have to engage. Exactly. Yeah. It's so interesting because the leaves on the stream similar exercise I use in my CBT group also.

-   17:37  

Oh, wonderful.

-   17:38  

Yeah. It's only a small component though, in my treatment program.

-   17:43  

Okay. But I'm sure he could great feedback about it. Like I love that image. People will say that right? Like I yeah, letting go the leaves floating down the stream.

-   17:55  

Definitely. I definitely got a lot of good feedback and some people say Whoa, this is really good, you should have recorded. But it's a good thing for this kind of guidance. I think people can just go home, imagined themselves. They don't have to listen to our voice all the time if they get the idea. And I feel like some people can just benefit from this kind of like, come and go, just let it be this kind of concept. They just carry the concept back to their life. That's already very powerful. It

-   18:30  

is. And I have some that I generally record in the session with the client, but then I have some that are pre recorded too that I sent home with them, so that they have a tool to use at home. But I'm very clear, like Okay, once you learn this, I want you to be able to do it on your own. So this is for practice. So he practice in the office, right, just like you're talking about any group you would practice. And then you can have some friends practice at home. But I don't want you to become dependent on turning on the audio file to be able to fall asleep. Because I hear that too. I heard someone say, he's like, Oh my gosh, I downloaded this one off the internet and I just can't i can't listen to that voice one more time because he didn't listen to it for months. It wasn't me it was somebody else. It didn't matter whether it's me or somebody else. Like if you listen to something for months, every night you're gonna get bored, right? Yeah. So I was like, all right, I think the missing piece here is you learning the skill to do that yourself.

-   19:39  

Right. So how do you deal with the problem we talked about earlier if you know some someone is super anxious. They keep on trying of this, but for a lot of reasons, they still cannot fall asleep after maybe practice this several times. Right on bed or before. For sleep, and they're like, this is either not useful or no, I practiced, but I still need my medication. I just cannot sleep. I'm so anxious. What do you do with them?

-   20:14  

Well, when I rarely hear that, then insomnia didn't mean that hypnosis didn't help them. I seriously have never had a client come back and say that it didn't help them. So, but I'm sure it exists. I'm not saying I'm magic, okay. So, if they're coming back and saying, All right, I'm still having all these anxious thoughts. I can't do it, I have to get up and take the pill. pills in general, I tell them to decrease gradually anyway. So just like we talked about on your podcast a couple of weeks ago, it's like I do not recommend that they go cold turkey. Now I'm not a medical professional. So I do have to tell them you need to discuss that with your doctor and make sure that you Decreasing it in a way that's medically compatible for you because everybody is different. But in general, I don't recommend that someone go cold turkey off of their medication, thinking that hypnosis is going to be the magic cure for them, then write the magic pill. So I say okay, gradually decrease that medication, while you're learning the skill of Self Hypnosis. Really, that's what I'm teaching you so that your, your brain muscles can be stronger in self hypnosis, while those associations to sleeping pills start to decrease, and you begin to wean off that gradually. So if there's still having a lot of anxiety going on, then we really have to talk about anxiety treatment, right, the focus there changes. How do you and for me, I love CBT cognitive behavioral therapy. I'm also trained in DBT dialectical behavior therapy, which is huge about emotional regulation, whether that's in xiety, or out of control feelings or feeling overwhelmed. All of this, the DBT manual is just incredible about, yeah, how to work with that. So then we're going more into how do you handle your anxiety? And let's look at the thoughts going on in let's figure out tools and skills for you to use at home, so that your level of anxiety is coming down period. Because I would never expect someone who has an extremely high level of anxiety to be able to go right to sleep no matter what they're doing, right. Yeah, doesn't happen. So you I think, as a clinician, I have to work with that piece. If that's the piece I'm I'm getting feedback on and that does happen. People do come into my office and they're still really anxious and stuff. We start to work on that.

-   23:01  

Yeah, that makes a lot of sense. Yeah, that reminds me of CBT. for insomnia method. There's one component targeting the anxiety about sleep. And there are definitely some cognitive tools for them to practice that to in combination with all other meditation and relaxation exercises. So I remember earlier you mentioned the 15% of people actually cannot like really receive hypnosis successfully.

-   23:36  

Yes, that's what I've read in the research.

-   23:39  

How so I'm very curious about that because I personally am somewhat a little bit afraid of hypnosis. Because I'm not sure I'm one of those very easy to get into this subconscious state. Or I'm someone not easy. So how can you tell Who is a good candidate to receive this type of treatment? Who is not?

-   24:04  

So for me, I do what's called the ireal tests, which was researched by your physician. And the thought around it was that there's sometimes neurologically blocks to being hypnosis. So some people are more hypnotizable, quote unquote, than others, and we fall along the scale. So if there's a scale, there's some people who really can't be now, my mentor, one of my mentors, doesn't believe this. I do have to say that he's like, no hypnosis and self hypnosis is a skill and you can teach it to pretty much everybody. But I happen to be married to someone, my husband, who on his screening, he would score like zero, let's say like, you can analyze Him and He will say his experience of like, I've tried A couple of times with him as an experiment, I actually sent him to my mentor first, and then I was like, why don't we just try this as an experiment to see if you can go into a hypnotic state? And I have not been able to do with him. So I'm like, okay, you're one of the 15%. Right. But he'll do other things. I think that put him into relaxation. So also when these rare people who can like fall asleep immediately, pretty much Okay, so I sit here I sit in bed sometimes looking at him with MB. It does not take him that like 10 to 20 minutes that it takes most people. But it's it's really, they think a neurological thing. And they use it in a lot of studies to to it's a, there's a paper test. There's an eye roll test. There's a couple of different paper tests, actually, that you could give someone to say, Hey, where are you on that scale? And is it going to be more practice for you to learn that skill or not. I'm someone who can go immediately. Pretty much into trance. But I've also meditated for over like 30 years. I'm 25, I would say at this point. So it's, it's very rare to meet someone who's meditated even for short periods of time who can't go into hypnosis.

-   26:26  

I see. Well, I learned just not really learn hypnosis but we had you know, psychology class sometime. We'll talk about that while I was in school. And one of the tests the teacher mentioned was the two hands you just imagine one is super heavy one is very like a blown up one point down. Is that a legit test somehow to tell?

-   26:54  

It is Yeah, I mean, I haven't heard it put it that way as a test but it's it's funny. Because often when I need lead someone new into hypnosis, I'll use something similar. I'll say, like, let one of your hands or arms feel heavier than the other and give me a little nod when it does. Well, the only person who's ever not been able to do that is my husband. Okay. The test I did on him, was like, we tried all different kinds of ways. I was like, What about cold and hot? Or what about this or that? You know? No, he feels no difference. So yeah, I would say that that's, that's legitimate, but I wouldn't say that. If you try that on yourself. You could conclude that you can never be hypnotized, because there's all different ways that hypnotherapists use to help lead someone into a hypnotic state.

-   27:54  

So that's one way that's very cool. So I went to a San Diego Hypnosis Association once and I saw this one we do from one of the doctors there. He treats teenager substance use and game addiction. So after he put this teenager into his unconscious state, then he will ask the teenager to type on a computer. Very interestingly, the subconscious self is typing, while the conscious self, it's asleep. So it's kind of like the doctor can communicate with the subconscious actor inside of this person. Yeah, have you ever like saw it that way or experienced that that way?

-   28:46  

I haven't seen like that particular technique or video. I believe that because sometimes what I'll use I'm not using a computer but We'll use fingers signaling, oh, raise one finger for a yes or two for No. Something like that. So sometimes what will happen is I'll, I'll ask a question to the subconscious. And verbally someone will say yes, and the fingers will say no. So it doesn't line up. And this happened to me as well. When I was under hypnosis. I was doing some deep work. And, and I it surprised me, right. I was like, Oh my gosh, like I said, my subconscious is something different. So I think it is a real process that happens, particularly when you're looking at deeper beliefs. Right? You're seeing that he's working with video game addiction like that. I would call a trance period a hypnotic trance like a kid playing a video game. Mm hmm. or an adult an adult playing a video game that the aka A lot of us who have smartphones have that experience Right. You're playing on the smartphone, whether that's Facebook or game or something like that. And you look up and realize, like you had no idea what was going on around you. Right? I was pulling up a parking space the other day. And there was it was probably about 1314. A boy just staring at his phone right behind me, in his dad and sister were walking to where they were going, but he was just stuck still staring at his phone. And I gave him a little beat. And then he looked up in his dad motion to him like, Hey, get off your phone, right? Probably insert a curse word in there. But he's clearly in trance, staring at his phone or else. But what happened? Your safety stuff would take over and your body would go Hey, get out of the way of the big car coming your way, right? Oh, or the tiger. That's going to eat You know, something like that. So, yeah, the video game is a big, big thing. It's I would say like, probably most of those people could be hypnotized because they're going into a type of trance anyway when they're on their computers. re

-   31:19  

okay. Yeah, so also I heard when people are in the hypnosis state, they actually some of them cannot feel pain anymore. Like what you mentioned the pain reduced, but I heard there's some places in the medical like surgery procedure they can. If this person is allergic to anesthesia, then they will receive a procedure of hypnosis. So they don't feel pain gets through the surgery that

-   31:51  

that's possible. Hmm.

-   31:53  

Yes. So they've done medical studies on hypnosis and surgery. Quite a few actually. It reduces bleeding times, which increases healing time. So they'll give like, say like a bone that's broken or skin that's burned. They'll give pictures to nurses and doctors like double blind kind of study where they don't know whether the subjects been hypnotized or not. In those rate, their level of healing where it's at. And if they've had hypnosis before the surgery, it's generally they're way ahead of the curve in terms of healing. So there's that kind of stuff. When you're talking about using hypnosis for anesthesia. I've known to people personally that did that. I was not their hypnotherapist, Dr. Holly Forster Miller. I actually had on my own podcast, hypnotize me. And she talks about that because she is allergic to anesthesia and she really needed the surgery. And so she did a hypnosis and practice it. ahead of time and went into surgery was able to have a successful surgery. So, yeah, that's a popular episode as you can imagine. And I think is incredible. You know, I would, she says in the interview, that motivation is a huge factor in that case. Right? So it's not like if you could have anesthesia, then should you use hypnosis instead? Probably not. You know, no one's going to elect to do that. Right. Yeah. But if you really need a surgery, this condition was starting to affect your life in a major way. And you can't have anesthesia, then hypnosis is an option. So I think it's incredible. It's like, Oh, my gosh, you know, yeah, I'm not allergic to anesthesia.

-   33:52  

Right? Well, but at least there's a way to deal with that, because of the existence of hypnosis. That's great. I will definitely link that episode to the show note along with the name of your podcast.

-   34:07  

Yes, she's a hypnotherapist herself. She actually does a lot of training and all of that she's she's pretty well known. So yeah,

-   34:14  

send them both over to you. Thank you so much for sharing all this knowledge and experience about how you use hypnosis in your work, and especially how you use it to benefit so many patients with insomnia. That's very great information to know.

-   34:34  

Yes, it was my pleasure. And I love working with insomnia and helping people and helping them sleep better right and lead happier lives. That's really what it's about.

-   34:44  

Yeah, exactly. I like that too. Yeah, yeah. very rewarding work. So how can people find you What are your you know, some of the information you want to share with the audience?

-   34:56  

Yes. So I do have my own podcast called hypnotize. mean when we talk about all kinds of different topics actually in that you can find on any podcast player and then my website is Dr. Liz hypnosis calm so this Dr. Li z hypnosis.com and that's a jumping off point you can find the podcast there how to work with me I can do gnosis all over the world how to you can find a lot of information I have a ton of videos all that stuff if you want to check me out at Dr. lids hypnosis calm

-   35:34  

great. I will definitely check it out. Yeah, yeah, so I'm even think about if I ever read it, Florida, I will maybe visit you and try hypnosis first time in my life and then we're trying to

-   35:49  

Oh, you didn't even though you were a member of the Society for a while,

-   35:53  

right? I'm only there to learn. Okay, but because it's it's not that systematic Classes are an hour by myself, I'm still curious about it.

-   36:04  

Well, if you go to my website, you can download a free hypnosis file, there are two and you could try that at home. So there's one to reduce fear and anxiety. And there's one to increase emotional stability. And there's also one for a better pregnancy. But that one is also on insight timer. So I have a couple of on insight timer, the meditation app as well.

-   36:29  

That's great. Congratulations to get into the inside timer. That's a popular app.

-   36:35  

It is yes, very exciting. So thank you. But if you go to the website and join the newsletter, you'll get that one to reduce fear and anxiety and see what it's like.

-   36:45  

Okay, sounds good. Thank you so much for coming to the show today. Dr. Liz.

-   36:50  

Yes, thank you have a great day.

-   36:52  

So along with the sound of the thunderstorm in Florida. We finished the conference. With Dr. Liz, I learned a lot about hypnosis through our conversation. And I hope you do too. Looks like hypnosis can really help us to guide ourselves to think about things differently to really change our perspective. And if you're curious, please feel free to check out Dr. Lee's website and the recordings she recorded on her website. I also recorded leaves on the stream and the audio files are available on the website deep into sleep Co. in the front page, so far, they're only Mandarin and I may record some English later and put it on the website. You can find today's show notes on our website deepintosleep.co/episode/011. after today's episode Episode, I would encourage you all to try at least one of the meditation audios either on Dr. Liz's website or on my website, or on some of the free websites such as UCLA meditation center, they have some really awesome free meditation audios. Just try one and see whether that help to relax you. And hopefully after listening to that and practicing that, you enjoy a good night of sleep. Thank you very much for listening. Again, I would love to hear from you for any suggestions or questions. That's it for today, and I will see you next week.

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Dr. Yishan Xusleep quality, insomnia, deep sleep, sleep stages, dream, hypnosis, slow wave sleepComment