Struggling to Fall Asleep? This Technique Recommended by a Sophrologist Can Help You Sleep in Under 2 Minutes

Struggling to Fall Asleep? This Technique Recommended by a Sophrologist Can Help You Sleep in Under 2 Minutes

What if you could finally enjoy deep and restorative sleep? Here are some tips from a sophrologist to achieve this.

Two out of three French people experience sleep disorders, according to a study published by Ifop in 2021. Sleep disorders affect women more, with a rate of 71% compared to 60% for men. This observation places the quest for deep and restorative sleep at the top of the French priorities. But how can one ensure quality sleep and fall asleep quickly?

The Power of Sophrology

For Béatrice de Launay, a sophrologist, everyone’s sleep is unique. She explains: “One must listen to oneself, take into account the being that one is, and know one’s own functioning to finally appreciate good restorative sleep.” This is where sophrology comes into play, which consists of acting consciously to feel better and go further: “Sophrology allows, through techniques and the establishment of a routine, to create optimal conditions to facilitate falling asleep and having a good restorative night’s sleep,” the professional specifies.

Béatrice de Launay explains: “To achieve this, it is important to lower internal rhythms by bringing calm and serenity. Better self-knowledge and understanding one’s functioning allows one to act consciously to free oneself from perceived tensions. Thus liberated, calm will reign, facilitating the arrival of sleep.” Okay, but concretely, how do we do this?

Exercises for Better Sleep

According to the specialist, it is advisable to implement exercises to free oneself from anxieties and relax more: “One can perform a release or visualization exercise.”

Release Exercise: This is done standing, with feet aligned to the width of the pelvis, firmly anchored to the ground, stable. “Then, take a deep breath to completely empty the lungs. Inhale deeply. Then, during the retention of breath, place the guiding hand at the level of the belly and solar plexus and make a circular motion to gather everything that needs to be eliminated. Then, prepare to throw it all away by raising your closed fist to your shoulder. Finally, exhale forcefully while projecting everything far in front of you, opening your fingers to let go of all these worries, tensions, and anger. This exercise can be repeated,” the professional reminds us.

Visualization Exercise: The second exercise involves lying down on your bed, placing one hand on your belly, and focusing on the natural movement of your breath. Then, extend the duration of the exhalation so that it is twice as long as the inhalation. Gradually, mentally relax all the muscles in your body from head to toe, focusing on each part (head, forehead, eyes, cheeks, jaw, chin, neck, shoulders, arms to the fingertips, nape, back, chest, pelvis, legs to the tips of the toes). Then, visualize a landscape or an image, or even a memory filled with softness, calm, well-being, and comfort.

“For a few seconds, fully experience these pleasant moments and feel all these beautiful soothing energies… And naturally, let yourself gently slide into sleep,” the sophrologist advises. By incorporating these exercises into your routine, you will promote deep and stable sleep.

How to Fall Asleep in Under Two Minutes?

If you are looking to fall asleep as quickly as possible, Béatrice de Launay advises proceeding step by step: “First, take the time to stretch well before going to bed; this will help release certain tensions. Then, once lying in your bed, focus on your breathing.”

With each inhalation, “add the word ‘CALM’ (inhale calm) and let calm take up all the space inside you. Then, with each exhalation, expel calm to the outside, onto your entire being and your room, bed. The goal? To ensure that your environment is also bathed in calm.” The expert assures that sleep will then come very quickly.