I Tested a Self-Hypnosis App to Improve My Sleep—And the Results Surprised Me

Hypnosis has undergone a significant transformation in public perception. Once associated with eerie mind control and clichéd imagery, it’s now recognized as a credible method for reducing stress and altering habits. Thanks to growing research and the emergence of apps and practitioners, hypnosis is helping individuals tackle various challenges, from quitting smoking and easing anxiety to improving sleep and even aiding childbirth.

If self-hypnosis still seems unconventional, I understand. As a perpetually exhausted and mildly anxious parent, I’m willing to experiment with new solutions but remain cautious about apps claiming to enhance sleep through self-hypnosis. The app Reveri makes such promises, so I decided to test it for a week. Here’s my experience.

Research Backs Self-Hypnosis as a Sleep Aid

Before exploring the app, it’s worth examining the existing research on self-hypnosis and sleep. Although larger, more rigorous studies are necessary, early findings indicate that self-hypnosis may benefit those with sleep difficulties.

A 2020 study investigated the impact of self-hypnosis on sleep quality in menopausal women, a demographic frequently affected by sleep problems. The results showed improvements in both sleep quality and duration, with 50 to 77% of the 90 participants reporting a reduction in perceived poor sleep.

Another small-scale study involving 20 college students compared a control week of sleep to three weeks of self-hypnosis. The findings revealed significant improvements in the time taken to fall asleep and sleep efficiency, measured using wrist actigraphy. Additionally, a 2023 qualitative analysis of 44 studies on hypnotherapy and sleep disorders found that 44.7% demonstrated favorable outcomes.

With this scientific foundation in mind, let’s delve into how the Reveri app functions.

Exploring the Reveri App 

For those who value expert credibility, Reveri delivers. The app was developed by Dr. David Spiegel, a Stanford University psychiatry associate chair with over 45 years of experience, including the use of hypnotherapy since 1967.

While my focus was on improving sleep, the app also offers tools to enhance concentration, alleviate stress and anxiety, manage chronic pain, and foster a growth mindset. After a 7-day free trial, users can opt for a monthly subscription at $24.99 or an annual plan for $99.99.

Upon signing up, you’ll answer a few simple questions about your goals and primary life stressors. The setup process is intuitive and quick. I indicated my aim to reduce anxiety for better sleep, particularly when waking up at night and spiraling into worst-case scenarios that hinder falling back asleep.

Next, I completed a “Brain Style” quiz to gauge my thinking patterns and assess if self-hypnosis would be effective. Unsurprisingly, I was categorized as a “Poet,” with my strength being “imagination.” While this makes me highly responsive to hypnosis, it also explains why my overactive mind often prevents me from falling asleep.

After a brief introduction to hypnosis and a hypnotizability test (confirming my high susceptibility), I was prepared for my first session.

How Reveri Functions

Each day, I completed one mandatory session, with optional extras available. Focusing on sleep, I consistently used the sleep session before bed. The repetition helped me familiarize myself with the prompts and improve my responsiveness. While daytime sessions left me feeling more relaxed, their direct impact on my sleep was less clear.

Users can opt for interactive sessions, requiring verbal or touch responses, or passive listening exercises. I preferred interactive sessions during the day and listening-only at night. Most sessions range from three to 12 minutes, ideal for those who struggle to dedicate more than 15 minutes to an app.

Sessions begin with rating your stress and anxiety levels, followed by Dr. Spiegel guiding you through self-hypnosis and imagery exercises. For my nighttime anxiety, the focus was on addressing concerns during the day rather than at night. The goal is to train your mind to compartmentalize worries, signaling your body to relax and facilitating quicker sleep. Now, let’s explore how effective this approach was for me.

My Journey with Self-Hypnosis for Improved Sleep

As a beginner to self-hypnosis, I wasn’t sure what to expect, but I was amazed at how quickly I adapted. Each session begins with familiar prompts to induce a hypnotic state. While it felt awkward initially (like pretending to hold a balloon with one hand), I noticed my body relaxing almost instantly.

During the exercise, Dr. Spiegel encourages you to identify a single stressor to focus on. Initially, I struggled with this, as my mind tends to bundle all problems into one overwhelming mess. However, with daily practice, I improved at silencing mental clutter and concentrating on one issue at a time. I also became better at visualizing solutions and scheduling specific times to address them during the day. Over time, I moved from vague ideas to concrete actions, effectively training my brain to postpone worries until later.

By the third day of the trial, I began to see results. Reflecting on the past three nights, I realized I was falling back asleep much faster after waking up. While I didn’t time it, what used to be hours of restless overthinking had shrunk to just minutes. The app’s impact became undeniable when I skipped the bedtime exercise one night and found myself awake for hours.

Final Reflections

Here’s the reality—I’m still uncertain whether the app significantly impacted my sleep or if it was just the natural fluctuations of my sleep patterns and my unique type of anxiety. Would I continue the exercises if they were free or affordable? Absolutely. Would I pay the $25 monthly subscription? Probably not. Another drawback is that, for sleep-related issues, the session remains the same. While there are varied exercises for other objectives, only one session is currently tailored for sleep.

That said, if you’re curious about whether self-hypnosis could benefit you, Reveri is an excellent way to experiment. All it takes is a few minutes and a (very) open mindset.