Do you feel irritable, overwhelmed, unable to concentrate or stressed on a regular basis because of lack of sleep?
In 1942, less than 8% of the population was trying to survive on six hours or less sleep a night; in 2017 almost one in two people*. And an adult sleeping only 6,75 hours a night would be predicted to live only to their early 60s without medical intervention.*
Lack of sleep can affect your overall health and make you prone to more serious medical conditions: it directly affects your capacities to learn, memorize, focus and concentrate, your energy levels, regulation of vital functions like glycaemia, toxins’ elimination, stimulation of your immune system…
Because sleep problems are daytime problems, sophrology offers great tools to help you recuperate and de-stress throughout the day and sleep better at night.
The deeply restorative state of relaxation when the alpha brains waves kick in to provide a sense of well-being is at the core of any sophrology practice. Learning to reach this state of relaxation is in itself a great way to recuperate, rest and rebalance: this state is the one that you naturally go through twice a day when you transition from a sleep state to a waking state and vice versa. This state of relaxation is achieved with your eyes closed, sitting in a comfortable position and following the gentle voice of your Sophrologist. With regular practice, you can learn to achieve this deeply restorative state of relaxation within 5 minutes and from there you can work on a wide array of issues concerning your trouble sleeping.
Sophrology breathing exercises can also be a powerful ally to help you get some rest, whether it’s a quick nap or a good night’s sleep. The sensation of calm you gain from breathing and from dynamic relaxation exercises can give you more energy and also a feeling of empowerment to face and solve your sleeping issues : you grow more confident in connecting more with what you feel and listening to your needs , you learn to use the breath to calm and focus your mind while relaxing your nervous system.
Other specific sophrology exercises consist in replacing a negative conditioned response to sleep (most often unconsciously related to your bedroom, bed, your sleep routine, etc.) by a positive one. Practice and repetition are keys to reprogram yourself. But sometimes a few sessions are enough to regain a healthy sleep.
By using simple and efficient tools to access consciousness and grow your inner resources through relaxation, meditation, visualisation and body awareness, sophrology provides a practical, simple, and natural way to either solve sleeping issues or simply learn to better recuperate and optimize your energy level.
Individual sessions are best to tackle specific personal issues. Group sessions are a good way to learn primary exercises that you can use in your daily life.
For more information concerning sophrology and sleep issues : Diane Welfringer Lapaque, certified sophrologist with specialization on sleep, member of ‘’Pole Sommeil CEAS’’ . www.socolibris.com
*Ref. Quoted by Matthew Walker, director of the Center for Human Sleep Science at the University of California, Berkeley.
Le sommeil, bien dormir enfin. Dr Luc Audouin, les essentiels Milan.
Nadège Ravoux – HealthyLux Passionate Contributor
HealthyLux October theme – Get some sleep