Getting a good night’s sleep is essential to our well-being. Yet not everyone can brag about it. Insomnia is a disorder that affects more and more people. This difficulty falling asleep is very often linked to stress, anxiety, a poor lifestyle or a deeper problem such as restless legs syndrome, sleep apnea. And taking sleeping pills repeatedly doesn’t always solve the problem. Which leads us to explore other solutions such as grandmother’s remedies and alternative medicine such as sophrology. Mixture of hypnosis, yoga and breathing techniques, its effects are considerable on sleep. Demonstration !
Sophrology, why you should test it to treat your insomnia ?
Sleep goes through several cycles of about 90 minutes, between the phase of slow sleep and the phase of REM sleep. You suffer from insomnia if you have trouble falling asleep, if you wake up regularly during the night, at least 3 times a week for more than a month.
As far as we know, it is a habit that has a negative impact on your physical (fatigue, weakened immune system, weight gain) and mental health because it can trigger depression and a lack of self-confidence. Here is the reason why it is important to fix this problem quickly.
A method based on relaxation and breathing, sophrology, created in the 1960s, is an alternative medicine that helps you relax and regulate your emotions to reduce anxiety and stress.
It is perceived as a psycho-bodily technique which brings the individual towards a better knowledge of himself and helps him to harmonize his emotions and his thoughts thanks to the visualization.
It is a natural alternative to taking medicines indicated for sleep disorders such as benzodiazepines, hypnotics, antihistamines. It has the advantage of not making you dependent and has no side effects. In the event of insomnia, sophrology allows you to find restful sleep and spend peaceful nights.
We talk to you about its benefits
Etymologically, the term Sophrology means ” the science of consciousness ”. In sophrology, the goal is to make you aware of your body, its tensions, your emotions in order to better learn to release them.
It is based on three main principles : controlled breathing, muscle relaxation and mental relaxation based on relaxation techniques, inspired by meditation and Yoga. We channel our emotions and refocus on ourselves !
Practicing sophrology has advantages that deserve to be known. It relieves pain, particularly those related to anxiety, stress by transporting you to a state of serenity that totally soothes you.
Complementary, it can be associated with traditional medicine to treat a health problem such as insomnia, chronic pain. The effects are felt at all levels (physical, emotional and mental).
Sophrology is also a technique of personal development and this is why it is used very often to strengthen self-confidence. Getting rid of addictions is also one of its benefits. A person suffering from addiction to alcohol, drugs or tobacco can turn to sophrology sessions to cure their addiction, in addition to treatment by a specialist.
Find restful sleep thanks to sophrology exercises
Lack of sleep or insomnia can trigger problems concentrating, weight gain, or other health concerns.
A sophrology session is an interesting option to deal with this type of problem since it is an approach based on breathing exercises, meditation. At the end of the session, you feel more relaxed, calmer because psychic and physical tensions are removed. We are free from negative thoughts, fears, stress, in short, anything that prevents you from sleeping peacefully.
After explaining the links between relaxation therapy and sleep, here are 3 exercises to do at home to soothe yourself before being in the arms of Morphée 😉.
When you go to bed, lie down on your bed, on your back. Place your hands on your stomach. Breathe in deeply through your nose while inflating your stomach.
Slowly breathe out through your mouth as if you were blowing through a straw and allow your stomach to deflate. Do this for 2-3 minutes.
Sitting, inhale through your nose, block the breath gently, without forcing. Do this movement three times in a row. Then shrug your shoulders a few times, up and down at your own pace. Release by blowing strongly through your mouth.
Lie down in bed with your eyes closed and focus on your face. Release the eyebrows, loosen the jaws, let the tongue rest in the mouth. You should feel your throat loosen, your shoulders relax.
Relax the arms, loosen the hands, the back should be well supported on the mattress. Relax the stomach, buttocks, relax the legs by performing 2 to 3 rotations with the ankles. Stop to feel your body at rest and the tension dissipating.
What should I know about sophrology sessions ?
In sophrology, the sessions can be performed alone or in groups in the company of a specialist. The good thing about being alone is that you can freely let your emotions flow.
A session lasts about an hour and takes place in several stages :
- The first : a short dialogue with the sophrology specialist to describe your mental and physical state
- The second : We set up breathing exercises to relax the body
- The third : The patient is immersed in a state of deep relaxation, sitting or lying down
- The fourth and last : We end the session with a second dialogue whose objective is to take stock of the emotions felt.
One last piece of information that will be useful to you: you can also perform gym movements focused on breathing and stretching to relax in the morning, just after waking up. It is an effective way to release negative tensions from the body to regain a state of serenity and start the day well.