Better understand and tame your sleep

When everything is going well, we sleep well! However, it is completely normal to go through periods where the slumber becomes temperamental. Sleep is very often the first indicator that something needs our attention in our daily lives.

Remember: the problem is not sleeping, but in lowering the pressure again. If your brain is preventing you from falling asleep, it's simply because it senses danger and is trying to protect you.

1. Understanding our sleep cycles

Understanding how your body works at night is key to calming your mind. Your sleep works by 90-minute cycles, during which three crucial phases follow one another:

• Light slow sleep (10 to 15 minutes of falling asleep, then 50% of the time): Allows muscle relaxation and emotional management.
• Deep slow sleep: A period of very low brain activity that promotes recovery, learning and memory.
• REM sleep: Dream period. The body is still, but the brain is working again to associate stored information and manage emotions.

Good to know: Even if you only sleep for a few hours, you will still get the benefits of each phase. This 90-minute rhythm is also reflected during the day when our concentration peaks.

2. Regulate your nervous system during the day

You can't force sleep, but you can prepare for it as soon as you wake up. By adopting the right habits, you can regain control of your nervous system.

To support you in this process, here is 3 daily tracks :

1. The Blue Trail: Practice breathing regularly (and as soon as the need arises).
2. The Red Trail: Be very present in what you do. Tip: Whenever you are in contact with water (hand washing, showering), anchor yourself in the present moment.
3. The Black Trail: Take a few minutes to listen to a relaxation or meditation session.

Cardiac Coherence (Respiration 365)

Practiced by astronauts and top athletes, it helps to achieve emotional neutrality and balance the autonomic nervous system.

• The method: Breathe in through your nose while swelling your belly for 5 seconds, then exhale through your mouth or nose for 5 seconds. Repeat for 5 minutes.
• When to practice it?
  
  • When you wake up: To start the day with peace of mind and protect yourself for the next 5 hours.
  • Before lunch: To relax the body and promote digestion.
  • After returning from work: On the way or at home (2 to 3 minutes), before going back 5 minutes in the evening.

In case of stress Intense or mentally overloaded, you can practice “fan hands” exercise or shoulder pumping to release excess adrenaline and cortisol.

3. Starting the descent to sleep

In the evening, a few simple actions can send the right signals to your brain:

• Respect your biological clock: Go to bed only when you feel the real signals of sleep (heavy eyelids, yawning, loss of concentration), and not simply because of mental fatigue.
• Clean up the mind: Write down on a notebook the things that could prevent your brain from disconnecting, and provide a starting point of response.
• Fall asleep ritual: Unplug the screens at least 30 minutes before going to bed and do some quiet activity (reading, walking).
• Sanctuarize your room: Reserve your bed only for sleep and intimate moments.

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