Waking up during the night, trouble falling asleep, waking up too early, non-restorative sleep, daytime fatigue—there are many types of sleep disorders , and one in three French people report having poor-quality sleep, which can quickly take a toll on our health. That’s why it’s essential to take care of our sleep!
Sophrology is an effective tool for combating sleep disorders. Through muscle relaxation, breathing, and visualization exercises, it offers you a range of simple and effective techniques that you can practice on your own at home.
By calming the nervous system and releasing the tension that has built up throughout the day, it helps relax both your body and mind and helps you drift off to sleep peacefully.
Here are a few sophrology tips and exercises to help you get a restful night’s sleep—because sleeping well is a skill you can learn!
Tip #1: Go to bed at the right time
We often go to bed at the wrong time (either too early or too late). But going to bed when you're not sleepy will definitely make it hard for you to fall asleep!That is why it is essential to follow your sleep cycle and get enough sleep. To do this, you should set 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 per day).
By going to bed at the right time and sticking to a consistent bedtime and wake-up time every day, your internal clock will stabilize and you’ll get restful sleep! The body needs consistency to function properly!
Going to bed at the right time also means listening to your body and paying attention to the signs that you’re getting sleepy. So, if you find yourself yawning, your body temperature drops, your attention wanes, your eyes start to feel heavy, etc., that means it’s time for you 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—which leaves 1 hour and 30 minutes later!
To make sure you don't disrupt 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 ability to listen to your body, take the time each day to do this exercise.
Sit comfortably. Close your eyes. Focus on the points where your body touches the chair: your back against the backrest, your buttocks and thighs against the seat, and your feet firmly planted on the floor. Then, from head to toe, as if you were scanning your body, release each area of tension: your forehead, eyes, jaw, elbow joints, back, chest, abdomen, and legs. Each time, feel your muscles relax and notice the various sensations in your body.
Paying attention to your body’s sensations means paying attention to the signs that you’re getting sleepy—and therefore to your sleep!
Tip #2: Reduce Your Stress Levels & Let Go of Unnecessary Tension
Sleep disorders are sometimes linked to underlying stress or unpleasant emotions. Andas we know, falling asleep while feeling angry, sad, or stressed isn't the answer.
- To do this, before going to bed, you can do the "shoulder shrug" exercise to release the day's tension and get yourself in the right frame of mind for sleep.
Stand with your feet hip-width apart and your arms at your sides. Close your eyes and start by clenching your fists. Imagine your anger, stress, or anything else that’s keeping you awake in your fists, then inhale and raise your shoulders up to 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 on the ground. Repeat at least 3 times.
Sometimes you go to bed and start thinking about the day that just passed, the day ahead, and you find yourself going over things in your head. It’s hard to fall back asleep when your mind is racing.
So, instead of staying focused on your thoughts, shift your attention to your breathing, for example, or 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're trying to fall asleep or if you wake up in the middle of 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. Gradually lengthen your exhalation by breathing out gently through your mouth, as if you were blowing through a straw. Feel calm and relaxation wash over you… Do this for 5 minutes.
If you still can't fall asleep after 20 minutes, you can get out of bed or stay in bed and do something more relaxing (such as reading).
Tip #3: Break Bad Habits & Establish a Routine
Sleep problems are often linked to external factors or bad habits we develop in the evening or during the day. All it takes is a few adjustments to get back to sleep!Here are a few tips:
- In the evening, eat a light meal and finish eating at least an hour before going to bed; avoid stimulants and the blue light from screens, which block the sleep hormone.
- In the bedroom, aim for a temperature of about 19° and avoid sources of light and noise that can disrupt sleep.
- During the day, make sure to stay at least somewhat active so that you’ll have enough sleep pressure in the evening to fall asleep.
Finally, I recommend establishing a simple bedtime routine: reading a book, drinking herbal tea, taking a bath… Make bedtime a pleasant, calm, and comfortable time. For example, you can do some stretching to relax your body, practice relaxation techniques, or try sophrology…
To help you fall asleep even more peacefully, imagine your place of refuge.
Lying in bed with your eyes closed, imagine a pleasant place that you love (a countryside scene, a mountain, the ocean, etc.). Picture everything there in detail and engage all your senses. Take the time to immerse yourself in this place as if you were really there, and gently drift off to sleep.
Don't forget that taking care of your health also means getting enough sleep. Sleep is your best ally for a calm and peaceful life. So pamper yourself and take good care of your sleep!
Laetitia Guyon,
Sophrologist specializing in sleep disorders