How to Write a Sleep Hypnosis Script

Recall the recipe for writing effective hypnosis scripts: KIIC! Knowledge, intention, inspiration, creativity. If you want to write a hypnosis script designed for sleep, be prepared for it look a…

Recall the recipe for writing effective hypnosis scripts: KIIC! Knowledge, intention, inspiration, creativity. If you want to write a hypnosis script designed for sleep, be prepared for it look a little different from other hypnosis scripts.

Hypnosis Scripts for Sleeping Disorders

People with chronic insomnia have difficulty sleeping at night and staying awake during the day. This can be caused by an overactive state of arousal, which can lead to worrying, being easily startled, and other physical reactions. A popular non-pharmacological approach to treating sleeping problems is cognitive behavioral therapy for insomnia (CBT-I).

Hypnosis has many advantages, not least its brevity and ability to offer longlasting respite from troubling symptoms. In order to create a truly effective and therapeutic session, it is essential to be aware of the individual‘s personal history and specific requirements. As a hypnosis scriptwriter, this knowledge is essential in order to craft a script that is tailored to the person‘s individual needs.. It has been shown in research that selfhypnosis can be used to produce positive results without the presence of a clinician. Additionally, hypnosis is flexible and can be done in different settings, including individual, group, online, and audio recorded sessions. Studies have shown that a beneficial effect can be achieved in four or fewer sessions of hypnosis; however, it is not yet known how many sessions are most effective for the best results.

There’s still a lot of research to be done in the fields of cognitive science, time and time again hypnosis has proven to be an effective way to improve sleep and increase the amount of slow wave sleep (SWS), which is important for our immune system and optimal brain functioning. This is especially relevant since 5070 million Americans suffer from chronic sleep disorders and sleepinducing drugs often have adverse side effects. Results from another study suggest that hypnotic suggestions might be an efficient tool to improve sleep and SWS, particularly for those suffering from primary insomnia.

Now we need to learn about potential causes for sleep problems. If you are writing a custom script for a client, be sure to inquire about the details of their sleeping habits. When writing a script for a broader audience you can incorporate the most common reasons why people have trouble sleeping. A quick google search and then a deeper look into each cause can help you write the perfect sleep hypnosis script that targets a wide range of people.

10 Emotional and Psychological Causes for Sleep Loss

  1. Stress and anxiety
  2. Depression
  3. Pain or discomfort
  4. Restless Leg Syndrome (RLS)
  5. Grief
  6. Overstimulation of the senses
  7. Hormonal imbalances
  8. Medication side effects
  9. Hyperarousal
  10. Unfamiliar sleeping environment

The Importance of Pauses in Sleep Hypnosis Scripts

Creating space for pauses in hypnosis and meditation recordings for sleep is important because it allows the listener to fully absorb and process the content they are hearing. Pauses create natural breaks and allow the listener to drift off into a more relaxed, meditative state. They also give the listener a chance to reflect, contemplate, and process the information they are hearing. Pauses are necessary for a successful hypnosis or meditation session and can help the listener relax and fall asleep more easily.

The Importance of Simplified Language in Sleep Hypnosis Scripts

Using simplified language for sleep hypnosis and meditations is important because it helps the listener to focus on the message being conveyed and avoid distractions from long words and complicated language. Complicated language can be difficult to understand and can make the listener lose focus, which can reduce the effectiveness of the sleep hypnosis or meditation. Furthermore, complex language can be intimidating and can prevent people from wanting to participate in the session.

On the other hand, utilizing complex verbiage at the appropriate juncture in one’s script can be advantageous in inducing slumber in the listener. It is akin to delivering an incredibly tedious and drawn-out tale that facilitates sinking into a deep sleep. Hypnotic scriptwriting often includes the deployment of suggestions via narrative. Use your own judgement.

Is it Okay to End a Sleep Hypnosis Without an Emergence?

For the most part, it is permissible to terminate a hypnosis session without a an emergence or termination of the session. Background music can be played throughout the night as a way to remain in a relaxed, sleepy state. However, it is worth bearing in mind that there may be potential risks associated with this course of action, as we have previously elucidated in this article about the potential dangers of hypnosis. Despite the limited amount of research available, instances of unsuccessful de-hypnosis due to high hypnotisability are exceptionally uncommon. Moreover, due to the surge in the popularity of sleep hypnosis and meditations, one can infer that it is unlikely to be a problem to have background music playing for hours after the session has ended. There have been several studies conducted on the use of sleep hypnosis recordings for those with insomnia. Hypnosis is a powerful tool for improving sleep and can be tailored to each individual’s specific needs. It is suggested that the most beneficial hypnosis scripts for sleep improvement include suggestions related to relaxation, stress reduction, age regression, and ego-strengthening. Sleep hygiene instructions should also be included in the script if appropriate. Including these components of hypnosis scripts may lead to improved therapeutic alliances with clients as well as heightened insight into their own struggles with insomnia or other sleeping difficulties (Chamine, Atchley, & Oken, 2018).

However, I strongly encourage you to provide the listener with prompts and suggestions prior to the conclusion of the script that encourage them to either repeat the session, pause the recording, or simply drift off into a deep, restful sleep and let the music carry them away.

Check out this free 500-word hypnosis script for better sleep that I wrote for a client building content for a large audience on social media. This was their exact ask:

“Hello again, this time I’m looking to order a hypnosis script that can last 15 minutes long and is targeted towards an audience that is already familiar with hypnosis and are looking for something to listen to right before bed where it plays music for hours long after the narration. Is this something you can accomplish?”

Free Hypnosis Script for Better Sleep

*This is an adaptation of my customer’s script 


Welcome to a place of tranquility and peace.

Here, you can surrender to the weightless embrace of relaxation and drift away into the realm of dreams… No longer will you be plagued by racing thoughts or restlessness. Instead, you will feel the gentle embrace of peace and comfort as you drift away into a blissful state of sleep.

Your hypnotic journey begins now.

When you have prepared yourself for bed, gently close your eyes and feel the soothing embrace of relaxation as it envelops you…Softly and gently, allow the worries and anxieties of the day to drift away, leaving you with a deep sense of calm and contentment.


[Breath Induction]

Allow yourself to be guided by my voice and led by your breath… Observing the sensations arising within your body as you inhale…. And exhale.


Notice any thoughts, feelings, or images that may arise, and simply acknowledge them before letting them drift away on the next outbreath.


As you continue to breathe in and out, you may find yourself becoming more and more relaxed, surrendering to the calming rhythm of your breathing… And enjoying this moment of peace and tranquility.


Let go of all the worries of the day, and the pressures of the future….Finding it natural and easy to center yourself in this present moment.


As your breath flows in and out, feel the air around you, and how its gentle embrace can help you to relax.

Release the weight of the world and surrender yourself to the here and now.

[Moderate Pause]

[Progressive Muscle Relaxation]

Bring your awareness to your body now and become aware of any tightness or discomfort.


As you take a deep breath, allow yourself to be soothed and relaxed by a beautiful, healing light that your subconscious mind effortlessly creates for you now…

Feel the tension slowly subsiding and washing away as the light envelops your body with its gentle, soothing touch.

Let yourself drift away into the perpetual clouds of your inner reality, as the light continues to bring a sense of peace and tranquility to your soul.


Now, you may perceive the sensation of this healing light slowly moving from the top of your head, and gently cascading down your scalp and face.

You may find yourself allowing it to permeate every cell of your body, bringing a warmth and calmness over you and allowing you to feel fully relaxed and content.


Succumb to a tranquil wave of relaxation and serenity, granting you the grace of a deep and restorative slumber.

[Moderate Pause]


And every time you lay your head down for sleep, you can easily drift into a deep and peaceful hypnotic trance, allowing you to experience a renewed sense of peace and relaxation.

[Moderate or Long Pause]

And for the rest of this recording, you can continue to allow your body to feeling soothed and your mind to be tranquil, as a comforting wave of sleep washes over you.

Allowing yourself to sink into a blissful slumber.

And even if you’d like to repeat this session, or find yourself becoming roused throughout the night, that’s entirely okay, because as soon as you close your eyes again, you can use the limitless power of your mind to fall back into a deep state of rest and relaxation.

[Play music for remainder of the recording]

When crafting the introduction to this script, I kept in mind the objectives of the client who wished to use it to create an audio recording of around 15 minutes. As the audience is already familiar with the concept of hypnosis, the introduction was kept succinct and to the point. The induction process follows a breath induction approach, which is at first guided and then transitions to a voluntary, selfdirected method. Prompts are included to help the listener clear their mind and focus on the sensations in their body, while reinforcing the notion to let go of mental or emotional worries and instead, center on the present moment. A section of progressive muscle relaxation is featured too, with plentiful pauses to enable the audience to guide themselves, being already familiar with the procedure.

Like this script? Here’s a free 22-minute audio visual recording of the exact same script! Rest. Relax. Enjoy.

Free Hypnosis Video for Deeper Sleep


Chamine, I., Atchley, R., & Oken, B. S. (2018). Hypnosis Intervention Effects on Sleep Outcomes: A Systematic Review. Journal of clinical sleep medicine : JCSM : official publication of the American Academy of Sleep Medicine14(2), 271–283.

Similar Posts

One Comment

Leave a Reply

Your email address will not be published. Required fields are marked *