“It is a kind of Cognitivo-Conventional Express” therapy.
The inability to fall asleep once in bed is very annoying: we are tired, we want to sleep, but it is as if the body and the mind did not want to synchronize. Thoughts are jostling, we think back to the day, to things to do the next day. In France, 1 in 5 people would have difficulty falling asleep estimates Public Health France. Good news, sleep specialists, have a technique for ultra -fast falling asleep.
Basically, this technique was developed in the army to help the soldiers fall asleep anywhere and anytime. It was then popularized with the general public because it is terribly effective. “”It seems too beautiful to be true, but it is a kind of Cognitivo-CONCOMMENTAL EXPRESSE Therapy“, supports the media Today Dr. Sanjiv Kothare, sleep specialist and head of the pediatric neurology department in New York. The technique is based on a simple mantra: you have to program your brain to relax. Concretely, we will teach him to relax and disconnect each part of the body, from head to toe. “Start by relaxing the muscles of your forehead, relax your eyes, cheeks, jaws and focus on your breathing. Now go down to your neck and shoulders. Lower them to the maximum and keep your arms along the body, including the hands and fingers“, Details Justin Agustin, sports coach, on Tiktok. You have to imagine a feeling of warmth that travels the body from the top to your fingertips, then to the toes.
To empty in his mind, the little secret of the military is to imagine one of these two scenarios: either you are lying in a canoe in the middle of the crystal waters of a lake, or you are lying in a black velvet hammock in a room plunged in complete dark. And whenever you start thinking about something else or you are distracted, repeat these words for 10 seconds: “Don’t think. Do not think. Do not think”, a way to instantly calm boiling thoughts.
If you practice this every night for 2-3 weeks, you should be able to fall asleep within 2 minutes of the eyes. In general, it is easier to fall asleep when you don’t have other activities in bed, like reading a book, watching television or worse, scrolling on your phone. The bed must be associated solely with sleep.
