With the ongoing impact of COVID-19 and health restrictions affecting our well-being, sleep disturbances have become increasingly common. Struggling to fall asleep, waking up during the night, or rising too early? You might be dealing with insomnia. If traditional remedies like reading or counting sheep aren't working, evidence-based techniques can help you fall back asleep effectively.
Insomnia involves insufficient or poor-quality sleep, marked by trouble falling asleep, one or more nighttime awakenings, or early morning wake-ups. Sufferers often feel their sleep is non-restorative, leading to daytime fatigue, stress, irritability, and poor concentration. When chronic, it raises risks for diabetes, hypertension, and cardiovascular disease—making quality sleep essential.
Chronic insomnia affects an estimated 13.9%[1] of adults aged 18-75, with women more impacted (16.9%) than men (9.1%). It can be occasional (episodic for 1-2 nights) or chronic (more than three times weekly for over three months).
Factors like stress, depression, shift work, or excessive tobacco, alcohol, and caffeine intake often trigger it.
Insomnia and COVID
Since the coronavirus outbreak, insomnia cases have tripled[2] due to anxiety, depression, and inactivity during lockdowns. If this sounds familiar, assess your situation with the Kanopée app from Bordeaux University Hospital's sleep medicine department.
Backed by research and clinical experience, these methods can combat insomnia and promote deep, restorative sleep.
Meditation
Focus on your breath and bodily sensations to detach from daily worries, easing into sleep. Try the Meditopia app for guided sleep sessions.
The Military Method
Developed for U.S. soldiers, this progressive relaxation sequence targets muscle groups step-by-step:
The Body Scan
A sophrology-based exercise to reconnect with your body, reducing tension and enhancing focus:
Belly Breathing
Inhale to expand belly then chest/shoulders; exhale reversing the path after a 2-second pause. Practice for 5 minutes to release diaphragm tension.
The 4-7-8 Method
Exhale fully through the mouth, inhale through nose for 4 counts, hold for 7, exhale for 8. Repeat three times to quiet the mind.
Need Professional Help?
Sophrologists, osteopaths, or acupuncturists from the Médoicine de Mieux-Être network can restore serenity and sleep in just a few sessions.
If sleep eludes you despite good habits, these strategies—drawn from clinical insights—can restore restful nights. Quality sleep supports immunity, cognition, and reduces risks of stroke, hypertension, and diabetes.
Sources:
https://www.santemagazine.fr/sante/maladies/opathies-neurologiques/sommeil/comment-s-endormir-quand-le-cerveau-ne-se-calme-pas-304932
https://www.rtl.fr/actu/bien-etre/sommeil-comment-se-rendormir-en-cas-d-insomnie-7800946638
[1] www.ameli.fr
[2] https://www.20minutes.fr/sante/2926175-20201207-coronavirus-pourquoi-crise-cree-stress-sante-general-fortement-degrade-sommeil
[3] https://www.huffingtonpost.fr/2014/01/22/reveiller-horloge-interne_n_4642574.html
[4] https://www.mariefrance.fr/equilibre/bien-etre/15-foods-help-a-good-sleep-411687.html#item
[5] https://institut-sommeil-vigilance.org/wp-content/uploads/2019/02/DP_Journee_Sommeil2016.pdf
[6] https://www.allodocteurs.fr/maladies/sommeil/insomnies/faut-il-se-lever-en-cas-d-insomnie_21543.html
