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Eight out of ten French se wake up once a night on average and stay awake for 32 minutes about. In thirty years, we have lost an hour of sleep a night. Currently we only sleep 6 hours 41 on average.
As to parents of children under one year old, they would sleep less than 5 hours per night ! And the parents nights (especially mothers) are disrupted for six years.
It is therefore high time to take care of your sleep, important for the physical and mental health. Et children are not spared by sleep disorders, especially since the Covid-19 epidemic.
So here is how to fall asleep naturally, whether you are small or large. With sophrology, falling asleep easily is not a dream!
Sophrology exercise Children: help them fall asleep with the “Rain of stars”
Comment s’installer ?
– The child is lying in bed, on the back, bundled up in his duvet (if he wants). “Check that he has his blanket with him, and invite him to close his eyes and take a deep breath, ”advises the sophrologist.
How to help the child to fall asleep?
— Guide the child in the image he has of his body : make him feel the parts of his body that are in contact with his bed: her head which rests on a soft pillow, his shoulders, back and legs sinking into the mattress, the warm, cozy feel of her duvet on her body.
– Then invite him to imagine the sky full of stars. All these stars that make light in the night.
– Make him imagine thata shower of stars gently caresses her face. This very soft and pleasant caress perhaps makes him feel like little chills, little tingling. Tell him these are the signs that his body is resting, that he is relaxing, that he is ready to have sweet dreams.
– Continue to guide him in the relaxation of his body according to his body diagram: the rain of stars caresses his neck, his arms, his hands …
– Then do it focus your attention on the sensations of this shower of stars in his back which sinks more and more into the mattress to fall asleep comfortably. Then on his heart which receives all these stars like treasures. These stars who come to reassure him by their light and all the dreams they represent. Finally, make him concentrate on the sensations in his legs, always with the image of this very soft star shower.
And now that we no longer hear a noise in the children’s room and that they are sleeping soundly, it is the parents’ turn to get ready for a good night’s sleep.
Sophrology exercise Parents: relax with the feeling of heaviness in the head
Comment s’installer ?
Sit on the edge of the bed with your back straight, feet on the floor, hands resting on your thighs. Close your eyes.
How to carry out the exercise of sophrology?
• Head back :
– Take a deep breath through the nose staying static, and block your breathing.
— Slowly tilt your head back and feel its weight, its heaviness. Then exhale while blowing gently through your mouth while bringing your head up straight. Breathe freely and observe the sensations in your neck, neck, throat. Feel the weight of your head weighing down on your neck, your neck.
— Repeat twice by taking the time to welcome your sensations after the exhalation and to feel the weight of your head, more and more heavy. Let fatigue take over your head to prepare you for sleep.
• Head forward :
— Take a deep breath through your nose standing straight and block your breathing. Slowly tilt your head forward, chin to chest, and feel her weight, let her surrender to gravity with that feeling of the heavy head falling to the floor. Then breathe out slowly through your mouth, bringing your head up straight.
– Breathe freely and observe the sensations in your neck, your neck. Feel how your head is naturally tilting down. Let it get heavier and heavier.
— Repeat two more times and realize how heavy your head is on your neck.
You can now lie down in your bed for the next exercise!
Parents sophrology exercise: body heating
Comment s’installer ?
– Lie comfortably on your back. Place both hands on the lower abdomen, below the navel. Close your eyes.
How to perform the exercise?
– Take a deep breath through the nose in swelling the belly and feel it push your hands back toward the ceiling. Breathe out gently through your mouth, deflating your stomach.
– Take a natural breath and take a few seconds to observe the sensations in your body: your breathing is calmer, deeper. The movements of your belly are regular.
— Repeat at least 2 times moreover by taking the time each time to observe your feelings and to let them diffuse in all your body. The pulsations of your heart will slow down, calm will settle more and more in you.
You can now fall very pleasantly into the arms of Morpheus … Good night, and do not hesitate to perform these exercises every evening, or as soon as you feel the need.