Santé

Sophrologie : 4 exos pour mieux dormir

respiration-sophrologie

Le sommeil est vital pour notre santé. Quand nous dormons, nos tissus et nos organes se réparent, les fonctions de notre organisme se rétablissent… Le secret réside dans la détente et le lâcher-prise. Ces exercices de sophrologie favorisent l’endormissement pour passer de bonnes nuits. Essayez, 

Masser le plexus solaire déstresse

Le plexus solaire est situé au niveau de l’abdomen, entre le sternum et le nombril. C’est à cet endroit que naît la sensation de « boule » (ou de noeud) qui nous oppresse dans les moments de stress. Il faut donc débloquer cette zone pour retrouver un meilleur sommeil. Massez votre plexus solaire avec votre main en faisant des petits cercles dans le sens des aiguilles d’une montre. Imaginez sous votre main, toujours placée sur le plexus solaire, une fleur de tournesol jaune d’or qui s’ouvre à chaque inspiration en laissant s’évacuer le stress et les soucis de la journée. Le secret du sommeil est dans le calme intérieur. Ce mouvement respiratoire allié à l’automassage du plexus permet de débloquer les tensions au niveau du ventre et de récupérer en énergie.

Faire une sieste flash permet de récupérer

Lorsque vous n’avez pas assez dormi, vous pouvez compenser dans la journée avec une sieste de 3 minutes qui vous permettra de récupérer rapidement. Elle se pratique assise ou allongée.Déchaussez-vous si possible et adoptez une position qui vous permet de relâcher le dos, la nuque, les membres. Fermez les yeux pour vous immerger, expirez lentement, bâillez à volonté. Puis relâchez et visualisez mentalement toutes les parties de votre corps. Imaginez un petit rayon de soleil qui se pose sur vous. Sentez votre corps devenir progressivement chaud et lourd. Laissez venir des images agréables et des couleurs. Paupières fermées, décrivez des cercles avec les yeux, dans un sens et dans l’autre. Ensuite, laissez-les se rouvrir naturellement.

Pratiquer la respiration nasale relaxe

Examens à préparer, surcharge de travail, couchers à heures variables… Ce n’est pas toujours évident de trouver le sommeil. Cet exercice de respiration nasale qui détend le corps et le ventre va y aider. Explication : le nez est lié au système digestif.

Fermez votre narine gauche avec votre index et par la narine droite inspirez l’air frais. Ensuite fermez votre narine droite et expirez l’air chaud par la narine gauche.

Recommencez 10 fois, puis relâchez tous les muscles du corps. Cet exercice procure une double sensation thermique qui conduit à une plus grande détente. Essayez, vous verrez avec quelle facilité vous allez tomber dans les bras de Morphée !

Visualiser un souvenir heureux réconforte

Perturbée par le flot de vos pensées, vous n’arrivez pas à trouver le sommeil et vous vous tournez dans tous les sens… Allongez-vous d’abord sur le dos.

Imaginez qu’un courant de détente traverse votre corps de la tête aux pieds… Sentez comme il est chaud et apaisant… Prenez conscience des différents points d’appui de votre corps qui sont en contact avec les draps. Sentez-les s’affaisser sur le matelas. Concentrez-vous sur votre respiration, inspirez par le nez, expirez lentement et profondément par la bouche. Remémorez-vous une circonstance heureuse de votre vie : vacances, réussite personnelle, performance… Imprégnez-vous des sensations agréables que vous a procurées cet épisode de votre vie, retrouvez les personnes qui vous entouraient, les sons, les odeurs, les couleurs… Voyez combien vous étiez sûre de vous, confiante, en accord et en harmonie avec votre environnement… Revivez cet instant intensément, comme s’il se déroulait ici et maintenant. Laissez-vous porter par ces sensations enivrantes : elles vous conduiront en douceur au pays de vos rêves…

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