The concept of sleep programming has long fascinated those seeking self-improvement and accelerated learning. It’s an enticing idea: imagine if you could make positive changes to your mindset, learn new information, or reinforce positive habits – just by going to sleep… But does sleep programming work? Can you really learn or embrace new beliefs while drifting off to sleep?
Let’s explore the science behind sleep programming and how you might leverage the time between wakefulness and sleep to learn, grow, and rewire your brain.
What is sleep programming?
Sleep programming involves presenting positive affirmations, suggestions, information, or gentle learning materials to an individual as they transition from wakefulness to sleep.
For example, someone struggling with self-confidence might listen to a guided meditation before bed that includes affirmations like “I am worthy and capable.” Or perhaps a person aiming to improve their eating habits might visualize themselves waking up the next day and starting their morning with a delicious, nutritious meal.
This technique aims to leverage the unique brain state during this transition to potentially enhance learning, promote positive thinking, or influence behavior.
The concept is based on the idea that during this transitional period, often called the hypnagogic state, the mind may be more receptive to new information or suggestions. Proponents of sleep programming suggest that this could be an effective time for personal growth, learning, instilling new beliefs, or rewiring thought patterns.
Depending on your desired outcome, you may choose a specific topic to “program” your mind with. For example, you may want help to program your mind to support goals like improved health, increased confidence, or deeper sleep.
Does sleep programming work?
Research shows that when we bring our minds into a highly relaxed and focused state, we are better able to listen and respond to suggestions. This is commonly experienced in hypnosis, an experience that allows people to guide their subconscious to healthy habits, reframe thoughts and beliefs, gain a sense of control, and build positive expectations.[1-3]
The concept of sleep programming involves a particular relaxed state called the hypnagogic state – that drowsy period where you’re not quite asleep but no longer fully awake.
Understanding the hypnagogic state and its role in sleep programming
The hypnagogic state is a unique phase of consciousness that occurs as we fall asleep.
It’s characterized by:
- Relaxed brain activity
- Increased suggestibility
- Reduced critical thinking
- Enhanced creativity and receptivity to ideas [4]
This state offers a potentially powerful window for influencing the mind. But what does science say about the effectiveness of programming our minds during this time between wake and sleep?
While the scientific evidence in this area is still developing, research on the hypnagogic state and sleep-related learning provides intriguing possibilities.
Findings suggests that that time when we are relaxed and falling asleep can indeed be conducive to learning and internalizing new information.[5]
Researchers note that “external stimuli are readily incorporated in the hypnagogic state.”[5] It turns out that we are unusually receptive to external input when we are between wake and sleep. It’s kind of like our barriers are down and our brains are more likely to take in new information – such as those presented through positive affirmations or meditative suggestions.
Furthermore, researchers know that memory consolidation happens during sleep. This might help any new ideas or positive affirmations presented before bed to be better ingrained into our memory throughout the night.[6]
When we are getting drowsy before sleep, alpha brain waves also increase. Alpha waves are associated with creativity, learning and problem solving.[7,8]
A study from 2017 in the journal Science Advances found that “there is a creative sweet spot within the sleep-onset period,” suggesting that we are able to better solve problems and gain new insights when we spend time in the “twilight zone” between sleep and wakefulness.[9]
You may be more likely to have “aha moments” or think of new solutions you haven’t before in the time right before falling asleep.
In fact, many successful scientists, artists, and other well-known professionals intentionally use this hypnagogic state to solve problems or enhance their creativity – like Beethoven, Carl Jung, Edison, Newton, Tesla, and others.
As you can see, there are many different ways in which the time before bed is particularly well suited to helping you shift your mindset and embrace new information.
The power of Tapping + sleep programming: A potent combination
The key to making sleep programming work seems to be leveraging that unique, relaxed, and receptive state of mind that occurs as we transition from wakefulness to sleep.
Research tells us that when we combine the power of relaxation with the power of hypnotic suggestions, we can achieve even greater results.[10]
One effective way to tap into that state of mind is to use EFT Tapping. EFT Tapping is a stress-reduction technique that combines elements of psychotherapy with acupressure. It involves tapping on specific points on the body while focusing on particular thoughts or emotions.
The technique of EFT Tapping has been shown to lower cortisol levels and shift our brains and bodies from a state of stress to one of calm.[11]
The bottom line? Tapping can help induce a state of deep relaxation, potentially making the mind even more receptive to positive suggestions.
How to do sleep programming with EFT Tapping
In The Tapping Solution App, we offer a whole category of Sleep Programming Tapping meditations. These sessions are designed to help you first calm down and get into a highly relaxed state using the power of Tapping. And then from that state of calm, you are led through positive suggestions and visualizations to support whatever the target objective may be for the meditation.
By combining Tapping with the concepts of sleep programming, you’re not only leveraging the receptive hypnagogic state but also actively reducing stress, promoting relaxation, and increasing the chances of deep, quality sleep. This dual approach can be extremely effective!
Here’s how you can use our Sleep Programming Tapping meditations to your benefit:
- Choose a Tapping meditation: Select a guided Tapping meditation that focuses on your desired goal, such as reducing anxiety, boosting confidence, or improving sleep quality. The Tapping Solution App offers a variety of Sleep Programming Tapping meditations designed specifically for this purpose.
- Get comfortable: Prepare for bed as usual, ensuring your sleeping environment is quiet, dark, and comfortable.
- Start your Tapping session: Begin your chosen Tapping meditation as you’re lying in bed, ready to sleep. Follow along with the guided tapping points and affirmations.
- Tap and absorb the positive affirmations: As the meditation progresses and you become more relaxed, allow the positive affirmations or suggestions to sink in. These are carefully crafted to align with your goals and promote positive change.
- Drift off to sleep: Allow yourself to fall asleep whenever you’d like, even before the meditation is over. Even if you don’t hear every word consciously, your subconscious mind remains receptive to the positive messages.
Ready to give it a try?
Want to explore the power of sleep programming combined with Tapping for relaxation, and see how it works for you?
The Tapping Solution App offers Sleep Programming Tapping meditations that leverage this approach. These sessions guide users through relaxation exercises and then provide positive suggestions as they drift off to sleep, aiming to promote positive changes in mood, mindset, and behavior.
Here are just a few of the many topics we offer:
- Sleep Through the Night Sleep Programming
- Increase my Optimism Sleep Programming
- Make Healthy Eating Choices Sleep Programming
- Increase Motivation & Productivity Sleep Programming
- Feeling Confident at Work Sleep Programming
- Get Stronger Sleep Programming
- Be Calm in Social Situations Sleep Programming
- Navigate Change with Ease Sleep Programming
- Release Colds and Flus Sleep Programming
- I Am Enough Sleep Programming
We’ve also created 3 Sleep Programming Challenges in the app that will help you create positive changes in your life and mindset:
- 5 Day Sleep Programming for Positivity
- 5 Day Sleep Programming for Productivity
- 7 Day Sleep Programming for Health
Ready to explore the power of sleep programming combined with Taping? Download The Tapping Solution App right now, so you are ready to get started tonight.
By combining the relaxation of Tapping with positive suggestions as you drift off to sleep tonight, you might just wake up feeling more positive, motivated, and open to new possibilities.
Until next time… Keep Tapping!
Nick Ortner
P.S. If you have trouble sleeping in the first place and need help with your sleep in general, check out this guide to Tapping into Better Sleep, or try our free Sleep Support Tapping meditation called “Quiet My Racing Mind.” It’s one of our most popular sessions!
P.P.S. Make sure you explore all of the categories within the Tapping Solution Support, beyond just Sleep Support! You can also explore topics like Pain Relief, Wealth & Abundance, Support Your Body, and more.
Check out these 27 Tapping Playlists for Every Mood for meditation suggestions that can help you address whatever you might be dealing with right now!
References
- Sawni A, Breuner CC. Clinical Hypnosis, an Effective Mind-Body Modality for Adolescents with Behavioral and Physical Complaints. Children (Basel). 2017;4(4):19. Published 2017 Mar 24..
- Smith BL. “Hypnosis today.” American Psychological Association. Apa.org. https://www.apa.org/monitor/2011/01/hypnosis
- “6 Surprising Health Benefits of Hypnosis.” Penn Medicine. Pennmedicine.org. https://www.pennmedicine.org/updates/blogs/health-and-wellness/2019/january/hypnosis
- Ghibellini R, Meier B. The hypnagogic state: A brief update. J Sleep Res. 2023 Feb;32(1):e13719. doi: 10.1111/jsr.13719. Epub 2022 Aug 26. PMID: 36017720; PMCID: PMC10078162.
- Schacter DL. The hypnagogic state: a critical review of the literature. Psychol Bull. 1976 May;83(3):452-81.
- Rasch B, Born J. About sleep’s role in memory. Physiol Rev. 2013 Apr;93(2):681-766.
- Lustenberger C, Boyle MR, Foulser AA, Mellin JM, Fröhlich F. Functional role of frontal alpha oscillations in creativity. Cortex. 2015 Jun;67:74-82.
- Patel AK, Reddy V, Shumway KR, et al. Physiology, Sleep Stages. [Updated 2024 Jan 26]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK526132/
- Lacaux C, Andrillon T, Bastoul C, Idir Y, Fonteix-Galet A, Arnulf I, Oudiette D. Sleep onset is a creative sweet spot. Sci Adv. 2021 Dec 10;7(50):eabj5866.
- Olendzki N, Elkins GR, Slonena E, Hung J, Rhodes JR. Mindful Hypnotherapy to Reduce Stress and Increase Mindfulness: A Randomized Controlled Pilot Study. Int J Clin Exp Hypn. 2020;68(2):151-166.
- Stapleton P, Crighton G, Sabot D, O’Neill HM. Reexamining the effect of emotional freedom techniques on stress biochemistry: A randomized controlled trial. Psychol Trauma. 2020;12(8):869-877.
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