Waking up in the middle of the night, trouble falling asleep, non-restorative sleep, daytime fatigue—there are many sleep disorders, and one in three French people report having poor-quality sleep.
Taking care of your health also means getting enough sleep. Problems with concentration and memory, increased susceptibility to viruses, decreased alertness, increased risk of high blood pressure, risk of obesity, etc. Lack of sleep can have disastrous effects on your health, so it is essential to prioritize it.
Sophrology is an effective tool for combating sleep disorders. Through muscle relaxation, breathing, and visualization exercises, it offers a series of simple and effective techniques that you can practice on your own at home.
By calming your nervous system and releasing the tension that has built up throughout the day, you'll be able to relax your body and mind, as well as fall asleep and sleep peacefully.
Here are some tips and exercises to help you sleep well—because you can learn to sleep well!
Tip 1: Go to bed at the right time
We often go to bed at the wrong time (too early or too late). But going to bed when you're not sleepy will undoubtedly make it hard to fall asleep.
That's why it's essential to respect your sleep cycle and get enough sleep. To do this, you should determine your bedtime based on what time you wake up in the morning (keeping in mind that, on average, adults need about 7.5 hours of sleep a day).
Good to know: Our need for sleep and the time we wake up also vary depending on our chronotype (early bird or night owl) and our sleep requirements (short or long).
If you go to bed at the right time and stick to a consistent schedule—going to bed and waking up at the same time every day—your internal clock will stabilize, and you'll sleep more effectively. The body needs consistency to function properly.
Going to bed at the right time also means listening to your body and its signals to help you fall asleep. So, if you find yourself yawning, experiencing a drop in body temperature, a decrease in alertness, a tingling sensation in your eyes, etc., it’s time to go to bed and hop on the sleep train.
Warning: If you miss your little sleep train, you'll have to take the next one—1.5 hours later!
That's why, to avoid disrupting your sleep cycle, it's important to learn to recognize the signs that you're getting sleepy. Do you know how to recognize your own?
To develop your body awareness, take some time each day to do this exercise.
Get comfortable in a seated position. Close your eyes. Focus on your points of contact: your back is against the backrest, your buttocks and thighs are in contact with the chair, and your feet are firmly planted on the floor. Then, from head to toe, as if you were scanning your body, release tension from each area: forehead, eyes, jaw, elbow joints, back, chest, stomach, and legs. Each time, feel your muscles relax and notice the different sensations in your body.
Listening to your sensations means listening to the signs that you're getting sleepy —and, therefore, to your sleep.
Tip 2: Reduce your stress levels and let go of unnecessary tension
Sleep disorders are sometimes linked to underlying stress or unpleasant emotions. And we all know that trying to fall asleep when you're angry, sad, or stressed isn't the answer.
Therefore, before going to bed, you can do the "shoulder pump" exercise to release the day's tension and get yourself ready for sleep.
Stand with your feet hip-width apart and your arms at your sides. Close your eyes and start clenching your fists. Imagine your anger, stress, or whatever is keeping you awake concentrated in your fists, then inhale and bring your shoulders up toward your ears. Hold your breath and move your shoulders up and down faster and faster. As you exhale forcefully, relax your shoulders and arms and open your hands, as if you were throwing things to the ground. Repeat this at least 3 times.
Sometimes we go to bed and find ourselves thinking over and over again about the day that just passed and the day ahead. It's hard to fall asleep when your mind is racing.
So, instead of staying focused on your thoughts, shift your attention to your breathing, for example, to the points where your body touches the bed, or to a specific part of your body. The goal is to avoid getting stuck in your mind.
Exercise: When you fall asleep or wake up during the night, focus on your breathing to help you fall back asleep. Focus on your abdominal breathing and feel your belly expand as you inhale and contract as you exhale. You can place your hands on your belly to feel the movement of your breath. As you do this, lengthen your exhalation by blowing gently through your mouth, as if you were blowing through a straw. Feel the calm and relaxation... Do this for 5 minutes.
If you still can't fall asleep after 20 minutes, you can get up or stay in bed and do something more relaxing (like reading, for example).
Tip 3: Break Bad Habits and Establish a Routine
Sleep problems are often related to external factors or bad habits that develop at night or during the day. It only takes a few adjustments to get back to sleeping well.
Here are a few tips:
- At night, eat a light meal and finish eating at least an hour before going to bed; avoid stimulants and blue light from screens, which block the sleep hormone.
- In the bedroom, keep the temperature around 19°C and avoid sources of light and noise that might disturb your sleep.
- During the day, make sure to stay as active as possible so that it will be easier to fall asleep at night.
Finally, I recommend that you establish a little bedtime ritual: read a book, drink some herbal tea, or take a bath. Make your bedtime a pleasant, peaceful, and comfortable experience. You could, for example, do some stretching to relax your body, relaxation exercises, or sophrology...
Tip: Before going to sleep, write down three positive things that happened during your day (the sunshine, a kind word, an accomplishment...). That way, you'll fall asleep on a sweet and positive note.
To fall asleep even more peacefully, imagine your ideal place. Lying in bed with your eyes closed, picture a pleasant place that you like (a countryside scene, mountains, the ocean, etc.). Describe everything you see in detail and engage all your senses. Take the time to immerse yourself in this place as if you were actually there, and gently drift off to sleep.
Don't forget that taking care of your health also means getting enough sleep. It's your best ally for a peaceful and serene life. So pamper it and take good care of it!
Laetitia Guyon, a sophrologist specializing in sleep disorders