With up to 40% of adults suffering from sleep disturbances, finding an effective, safe, and lasting solution is a top priority for millions [1]. While medications can offer temporary relief and Cognitive Behavioral Therapy for Insomnia (CBT-I) stands as the gold-standard non-pharmacological treatment, many people are curious about complementary approaches like hypnosis.
Hypnosis is a state of focused attention and heightened suggestibility, which some practitioners believe can be harnessed to improve sleep. But does the science support this claim? To answer that, we'll delve into the findings of a major systematic review that analyzed 24 clinical studies on the topic, along with other emerging research, to provide a clear and balanced perspective [2].
A systematic review published in the Journal of Clinical Sleep Medicine compiled the results from 24 separate studies to evaluate the effect of hypnosis on sleep outcomes. The analysis included 1,330 participants across a wide range of studies conducted between 1973 and 2016 [2].
The overall findings were mixed:
While over half the studies showed a benefit, it's crucial to look deeper at the quality of the research. The review found that the methodological quality of the included studies was highly variable, and many had a significant risk of bias.
When the reviewers compared the characteristics of studies that found a positive effect versus those that found none, a critical pattern emerged. This breakdown highlights the importance of scrutinizing scientific claims.
FeatureStudies with Positive ResultsStudies with Negative ResultsStudy Design50% were Randomized Controlled Trials (RCTs)85.7% were RCTsControl Group50% used an active control (e.g., relaxation, medication)85.7% used an active controlPrimary Focus57.1% focused primarily on sleep42.9% focused primarily on sleepParticipant Selection35.7% recruited people with sleep complaints28.6% recruited people with sleep complaints
Source: Adapted from Chamine et al., J Clin Sleep Med, 2018 [2]
This table reveals that the studies showing no benefit from hypnosis were more likely to be of higher scientific quality—specifically, they were more often randomized controlled trials (the gold standard in research) and used an active control group for comparison. This suggests that some of the positive effects seen in other studies could be due to a placebo effect or the lack of a rigorous comparison.
The hypnosis interventions across the 24 studies varied significantly, demonstrating the flexibility of the approach.
Interestingly, a person's "hypnotic susceptibility"—their natural ability to enter a hypnotic state—was only measured in about a third of the studies, and its impact on sleep outcomes was inconclusive.
One of the goals of the review was to assess adverse events. Hypnosis is generally described as a low-risk intervention, and the review supports this, with a very low reported incidence of adverse events [2].
However, there is a major caveat: only two of the 24 reviewed studies actively monitored and reported on adverse events. While those two studies (totaling 231 participants) found no adverse experiences, the lack of systematic reporting across the board makes it difficult to draw firm conclusions. In clinical practice, some practitioners caution that hypnosis can occasionally cause temporary, unpleasant side effects like dizziness, anxiety, or confusion.
The available evidence suggests that hypnosis is a promising but not yet definitively proven treatment for sleep problems. It appears to be safe for most people and may offer benefits, especially for those who are receptive to the technique. Subsequent reviews have reached similar conclusions, noting that hypnotherapy is a "promising" treatment that requires more high-quality studies with standardized measures [3].
However, when compared to other treatments, the evidence base for hypnosis is not as robust. While some people explore hypnosis or meditation, Cognitive Behavioral Therapy for Insomnia (CBT-I) remains the most proven approach for chronic insomnia. CBT-I is a structured program that helps you reframe unhelpful thoughts about sleep and change behaviors that perpetuate insomnia. It addresses the underlying mechanics of sleeplessness, which is why it's recommended by the American College of Physicians as the first-line treatment.
Digital programs like Sleep Reset have made it possible to access the best Cognitive Behavioral Therapy for Insomnia from home, combining proven techniques with the convenience of a digital platform. While hypnosis may help calm the mind, CBT-I provides a comprehensive toolkit to restructure your entire sleep system, from managing the fight-or-flight response at night to rebuilding a healthy sleep-wake cycle.
To establish its effectiveness, future research on hypnosis needs to improve. The review authors recommended:
Researchers are actively working to fill these gaps. Recent studies are exploring the feasibility of self-administered hypnosis for college students and its effects on sleep in specific populations, like those with acquired brain injury [4], [3].
So, does hypnosis improve sleep? The answer is a qualified "maybe." It appears to be a safe, low-risk option that helps some people, but the scientific evidence is inconsistent and hampered by low-quality studies.
For those seeking a reliable, long-term solution backed by decades of robust research, Cognitive Behavioral Therapy for Insomnia is the gold standard medical treatment for insomnia. It directly targets the root causes of sleep issues to produce lasting change without medication.
If you're ready to stop struggling and start sleeping better with a clinically-proven method, take our free sleep assessment to see if the Sleep Reset - World-Class Sleep Program With Personalized Help is right for you. Our dedicated sleep coaches and real clinicians provide personalized, expert guidance through our proprietary CBT-I program, offering the non-medication sleep treatment you need for lasting results.
Dr. Areti Vassilopoulos | Psychologist | Sleep Medicine Expert
Dr. Vassilopoulos is the Clinical Content Lead for Sleep Reset and Assistant Professor at Yale School of Medicine. She has co-authored peer-reviewed research articles, provides expert consultation to national nonprofit organizations, and chairs clinical committees in pediatric health psychology for the American Psychological Association. She lives in New England with her partner and takes full advantage of the beautiful hiking trails.
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