Stimulate the “bubbling source” of the foot
By massaging the feet, it is the whole body that is relaxed, which will help you fall asleep. Practice this self-massage before going to bed, while listening to soothing music.
Press with the pulp of the thumb under the foot, in the hollow located in the middle of the arch of the foot, and massage by making small circles, dispersing the energy towards the edge of the foot… Start by massaging gently because the foot is sensitive, then a little deeper… It is possible to practice this massage by rolling a small ball under the soles of the feet… Try to feel the comforting warmth of this area which the Chinese call “Tong Tend”, source seething…
Massage the solar plexus
The solar plexus is the center of our nervous system. It is located in the pit of the stomach and has an action on the organs it innervates, namely liver, pancreas, kidneys, stomach and intestines. The massage of this area, which is practiced lying down, generates a deep relaxation that extends to the body as a whole.
To start: inhale by inflating the belly like a balloon, exhale by letting the belly fall to raise the diaphragm without contracting the abdominals.
Again, inhale, inflate the belly and hold the air for ten seconds…
Exhale, drop the belly, hold your breath for ten seconds… Repeat several times…
Then place both hands at the level of the solar plexus (the point that separates the diaphragm from the abdomen) and do a circular massage in an anti-clockwise direction, starting from the solar plexus and irradiating the entire abdominal structure. ..
Remember beautiful things
Think about all the positive things that have been accomplished during the day, even if it’s small things, simple actions, congratulate yourself for having achieved them… It is important to have gratitude towards oneself towards others and towards Life…! This attitude is a powerful medicine against stress… Poor sleepers often focus their thoughts on negative events, real or imagined. The practice of recognition will very advantageously replace this stressful habit…
If we are capable of imagining the worst, we are also capable of imagining the best!…
Chase away negative thoughts. If, despite everything, you continue to be assailed by obsessive thoughts, write them down in a small notebook placed on the bedside table! Writing is a way to evacuate stress, and these thoughts will be useful for the next day… In any case, put on paper, they will spin less strongly in our head…
Create the sign-signal of falling asleep
Observe your habits to choose a gesture to repeat each evening as a “sign-signal” of falling asleep: switching off the light, closing the book after the evening reading…
The first time this signal is used, stay relaxed. Breathe calmly for 3 seconds on the inspiration and 3 seconds on the expiration. Let come a feeling of heaviness, which brings you to the edge of sleep…
Make the gesture and associate it with the state of deep relaxation experienced now…
Each time you use this “sign-signal”, the breath will become calmer, the muscles will relax instantly and quickly, and the body will slide towards a sleep repairman…
Find the advice of Carole Serrat, life coach, sophrologist at the Lilas maternity hospital and at the Clinique de la Muette (Paris) on caroleserrat.com and #caroleserrat.com. But also every week in the show “Around well-being” on MCS Bien-être.
>> To read also:
4 techniques to successfully fall asleep
Infographic: what lack of sleep does to your body
Sleep: foods to avoid to sleep well
Lack of sleep, source of many health hazards
