“The best strategies are the simplest,” says our sophrologist.
Deep sleep is the moment when the body recovers the most from its day. It is also at this time that the immune system is strengthening and the memory is consolidated. On average, an adult in good health spends about 2 hours in deep sleep per night – or 25% of the total sleep time – generally concentrated in the first hours of the night. “”Sleep is governed by our lifestyle and the way we manage everyday stress. A tense and stressed body will not be able to sleep deeply“, Immediately explains Amélie Duprez, sophrologist. Deep sleep can therefore only come with letting go and total disconnection from the outside world. To do this, you have to be ready to no longer be in control, to abandon yourself to be fully in itself and with yourself, putting in the lookout our mental partition.
To promote deep sleep, you have to re-training your body and your mind to let go to get them used to ignor the outside world. The ideal is to work on your letting go when there is no sleep stake. In other words, not at 10 p.m. just before going to bed, but throughout the day. “”The best strategies are the simplest“. Concretely, we can take 5 minutes two or three times a day to practice cardiac coherence: we sit down, our back straight, we breathe deeply and slowly (about 6 breaths per minute) to refocus.”At the beginning, there will be a kind of agitation in the head because in our modern society, it is extremely complicated to let go. We tend to say that “it’s too long, and it is useless”, but by dint of integrating these kinds of exercises in your daily routine, we will reduce stress and promote a state of calm and emotional balance, conducive to deep sleep“, Continues our interlocutor.
It is also possible to trap your own body. “”As paradoxical as it may seem: if I add tension to tension, it makes break“, Specifies the expert. Thus, we will come and stretch all her body, arms, fists, legs … We will then take a great inspiration through the nose and block his breathing, while remaining as contracted as possible. When we can no longer, we relax.”It is unstoppable to relax and promote recuperator sleep“.
In parallel, good sleep hygiene is essential to recover well: respect regular sleep hours as much as possible, reduce your screen time 1 to 2 hours before sleeping, playing sports ideally in the morning or afternoon (physical activity stimulates deep sleep), sleeping in a dark, silent and fresh room (around 18 ° C), avoid caffeine after 3 p.m. and alcohol in the evening. Finally, exposing themselves to natural light in the morning helps to regulate its biological clock and improve the overall quality of sleep.
Thanks to Amélie Duprez, sophrologist and creator of Be Yourself, the application of sophrology to better manage its stress, improve its quality of sleep and develop its concentration capacities.
