Tumble sleep disorders through breathing exercises, it is possible. With a good sensory environment, a healthy lifestyle and adapted exercises, Caroline Rome, sophrologist attached to the sleep center of the Hotel Dieu de Paris, teaches us how to sleep better.
The 5 golden rules of sleep
1. Give yourself time to digest: it takes three hours of digestion. Prefer a light meal in the early evening (around 20h). “Avoid proteins that slowly assimilate,” advises Caroline Rome.
2. Letting go of your Smartphone: for many, falling asleep by consulting social networks or its mails is ritual. But the blue light screens disrupts our rhythm because the LEDs stimulate our brain by making it believe that it is still day … And cause the delay of sleep.
3. Avoid sports at the end of the day: sport is one of the ingredients of a healthy lifestyle. If you are not in the morning, consider leaving at least four hours between your session and bedtime. After a physical effort, the body rises in temperature. The solution: practice relaxation exercises and shower with fresh water to cool the body gently.
4. To sleep in a cocooning place: the quality of the environment is essential to fall asleep serenely, so prepare the ground … In an attractive room (soft colors), perfume your bed with a haze based on soothing scents (lavender, flower etc.) or store your sheets with a sachet of lavender.
5. Not to mention the silence, a cool temperature (between 18 and 20 degrees) and a comfortable bed.
Which sleeper are you? To know your “sleeper profile”, answer the ten questions developed on the advice of Dr. Michel Lecendreux.
To apprehend one’s sleep also read Sleep Disorders in Children and Adults, to know one’s hour … are the keys to a peaceful night. The needs of sleep are different according to each one. Some recover with few hours of sleep and others need 8 hours hence the importance of listening to your body when sleep arrives. The ideal duration of a night’s sleep is one that gives us the feeling of being fit and effective the next day.
Schedule your bedtime between 10 pm and midnight. Do not be too demanding with yourself because the fear of not sleeping is often agonizing. There is no secret “the less you think about sleeping, the better you sleep,” says the specialist. Another key: regularity. Bedtime and always getting up at the same time improve the quality of sleep. When waking up, the specialist advises taking light to update the biological rhythm. The awakening phase will be faster and therefore less difficult.
Learn to oxygenate
Dodow is a luminous metronome for you to learn to fall asleep. By projecting a beam of light to the ceiling that guides your breathing (inhale as it expands and exhales when it retracts), you are brought gradually to a rate of 11 to 6 breaths per minute. Insomnia is often linked to anxiety that accelerates the heart. Relax …
Have you ever felt the need to take a deep breath before an important appointment? Shortness of breath after a meeting? With this desire to be always impeccable, we breathe badly.
From time to time, during the day, take the time to breathe consciously. Simply practice 3 to 4 ventral breathing exercises to regulate stress and oxygenate. To reconnect to a natural positioning, practice this simple exercise (while waiting for transport for example): “Put your hands on your stomach then concentrate on the exercise. Lower the pressure by relaxing your legs and arms. Tilt the pelvis forward and breathe in 3 times (I inhale, I expel, I retain). Repeat 4 times. Beware of oxygen drunkenness (head spinning), this exercise is carried out smoothly. With this awareness, the heart calms down.