How does burnout affect the brain?
In this blog post, we delve into the intricate relationship between burnout and the brain, exploring the cognitive, emotional and physiological effects it can have. Let’s uncover how burnout leaves its mark on the very core of our being and why it’s so important to lead a balanced and fulfilled life to prevent burnout from happening. Read our blog ‘How to recover from burnout’ if you want to learn more about the common signs of burnout, how to recover and prevent burnout.
What is burnout?
Burnout, a state of chronic physical and emotional exhaustion caused by prolonged exposure to stress typically related to work or personal responsibilities, can wreak havoc on various aspects of our lives. It is characterised by feelings of being overwhelmed, emotionally drained, depressed, anxious, pessimistic and unable to cope with constant demands. While its effects are evident in our overall well-being, it’s essential to understand how burnout can specifically impact our brains.
How does burnout affect the brain?
Burnout can have significant effects on the brain, impacting various cognitive functions and overall mental well-being. Here are some ways in which burnout can affect the brain:
Changes in Brain Structure: Prolonged exposure to chronic stress, which is a major contributor to burnout, can lead to structural changes in the brain. It can affect the size and connectivity of certain brain regions, such as the prefrontal cortex (responsible for executive functions like decision-making and problem-solving) and the hippocampus (involved in memory and learning). These changes can impact cognitive abilities and emotional regulation.
Cognitive Impairment: Burnout can impair cognitive functions such as attention, memory and concentration. The persistent stress and mental exhaustion associated with burnout can make it challenging to stay focused, process information efficiently and retain new knowledge.
Emotional Regulation: Burnout can disrupt emotional regulation processes in the brain. Individuals experiencing burnout may find it difficult to manage and regulate their emotions, leading to heightened emotional reactivity, increased irritability and mood swings.
Increased Risk of Mental Health Disorders: Burnout is closely linked to an increased risk of mental health disorders, such as depression and anxiety. These conditions involve changes in brain chemistry and neurotransmitter activity. Chronic stress and burnout can disrupt the delicate balance of neurotransmitters like serotonin and dopamine, which play crucial roles in mood regulation.
Altered Stress Response: Burnout can dysregulate the body’s stress response system, known as the hypothalamic-pituitary-adrenal (HPA) axis. Chronic stress can lead to an overactive HPA axis, resulting in an excess release of stress hormones like cortisol. This prolonged activation can impact brain function, contribute to cognitive difficulties and increase the risk of mental health problems.
Sleep Disturbances: Burnout often causes sleep disturbances, such as insomnia or poor-quality sleep. Disrupted sleep patterns can affect brain function, impair memory consolidation, and exacerbate cognitive impairments associated with burnout. Read our blog about ‘The importance of sleep for the brain.’
Reduced Brain Plasticity: Chronic stress associated with burnout can impair neuroplasticity, which refers to the brain’s ability to reorganise and form new neural connections. Reduced plasticity can hinder learning, adaptation and the brain’s ability to recover from stress.
It’s important to note that the effects of burnout on the brain can vary from person to person, and recovery from burnout can help reverse some of these effects. Implementing strategies for stress reduction, self-care and seeking support can promote brain health and facilitate the recovery process.
Stress Management and Sophrology
If you’re ready to effectively calm the body and mind and release stress and tension with Sophrology, I invite you to subscribe to the app. If you feel constantly exhausted and under pressure, if your mind is always racing and you find it hard to switch off, relax and enjoy everyday life you’ll find courses and standalone video practice sessions to follow.
This easy-to-follow online course teaches you coping strategies that will show you;
- How to reduce & relieve stress
- How to deal with anxiety
- How to live a calmer life
- How to unlock your true potential
This is done through a number of exercises and techniques that will empower you and help you reach your personal and professional goals. I hope to see you there.
How to recover from burnout
In today’s fast-paced and demanding world, burnout has become a term we are becoming more and more familiar with. The relentless pressure to perform, coupled with constant exposure to stressors, can take a toll on our physical and mental well-being. Recognising the signs of experiencing burnout and taking proactive steps to recover is crucial to regain balance and lead a healthy, fulfilling life.
In 2019, ‘burnout’ was recognised by the World Health Organisation (WHO) as an ‘occupational phenomenon’. Research suggests this is because the balance between work and home life since the pandemic has been tipped out of equilibrium. In a survey by Mental Health UK, 85% of UK adults correctly identified common symptoms of experiencing burnout, while 68% mistakenly identified symptoms of anxiety. To be able to prevent burnout, paying attention to the signs early and making the necessary lifestyle adjustments to realign with our values and reconnect our body and mind should make a big difference.
In this blog post, we will explore the definition of burnout and each stage, as well as talk about how to recover from burnout and burnout prevention.
What is burnout?
Burnout refers to a state of chronic physical and emotional exhaustion caused by prolonged exposure to stressors, typically related to work or personal responsibilities. It is characterised by feelings of detachment, cynicism, depression, anxiety and a reduced sense of accomplishment. Burnout affects not only your professional life but also your relationships, personal growth and overall well-being.
It’s important to note that if you experience burnout, you are not a failure. Many people who are affected by burnout are incredibly intelligent, driven people who want to accomplish amazing things in life. Sometimes burnout comes from a level of disconnection and slow, insidious tiredness or a situation that’s been extremely hard to cope with for many months or even years which progressively leads to this state—it’s not because you’re weak.
Classic symptoms of burnout
Burnout can manifest in various ways and differ from person to person. Most of us have days where we feel hopeless, helpless, undervalued or feel overwhelmed, when the idea of getting out of bed seems impossible—however, if all of these feelings sound familiar, you may have experienced burnout. For most people, burnout doesn’t happen overnight but it can develop quickly over time if you don’t identify the signs quick enough.
Here are 10 common signs to look out for:
1. Exhaustion: Feeling tired, both physically and emotionally is a prominent sign of burnout. You may feel tired or drained most days, low in energy and lethargic even after getting sufficient rest and sleep. Despite increasing levels of exhaustion, it can become even more difficult staying asleep and can turn into insomnia. Those with severe burnout usually can’t get out of bed.
2. Lack of Motivation: A significant decrease in motivation and enthusiasm towards work or activities you once enjoyed is a common sign of burnout. Initially, you might experience a loss of focus or some forgetfulness and your work performance suffers. Later on, your day-to-day job demands may become unmanageable and everything begins to pile up and you begin to find it challenging to get started or complete tasks.
3. Increased Frustration and Irritability: Burnout can lead to a short fuse, resulting in increased frustration, irritability and later on, anger and resentment. You may find yourself becoming easily agitated or snapping at co-workers or family members, affecting your personal relationships.
4. Reduced Performance: Burnout can negatively impact your work performance, productivity and concentration. You may notice a decline in your ability to focus, make decisions or complete tasks efficiently, which can increase stress levels.
5. Emotional Exhaustion: Feeling emotionally drained and overwhelmed is a key aspect of burnout. You may experience a sense of detachment, apathy or a reduced ability to empathise and spend time with others. You feel too tired for any physical activity or exercise which can affect your mental health even further.
6. Physical Symptoms: We can identify burnout in many physical symptoms such as headaches, muscle tension, stomach issues, frequent illnesses or changes in appetite or sleep patterns. Some people may feel heart palpitations, dizziness, headaches and stomach problems including diarrhoea.
7. Cognitive Difficulties: Burnout can impair cognitive functions, leading to memory problems, difficulty concentrating or a foggy mind. Take a read of our blog: ‘How does burnout affect the brain?’ for more information about what happens to the brain during this constant sympathetic state.
8. Increased Negativity and Cynicism: A cynical or negative outlook towards your job, life or people is a common sign of burnout. You may develop a pessimistic attitude or become overly critical, constantly consumed by negative feelings.
9. Withdrawal and Isolation: Burnout can lead to social withdrawal and a desire to distance yourself from coworkers or social interactions. You may feel the need for solitude and avoid activities you once enjoyed and you begin losing social skills and confidence.
10. Lack of Satisfaction and Accomplishment: Burnout can diminish your sense of accomplishment and satisfaction in your job or personal life. You may feel stuck in a rut and question the value or purpose of your efforts.
It’s important to note that experiencing a few of these signs doesn’t necessarily mean you have experienced burnout. However, if these symptoms persist for enough time to affect your mental health and interfere with your daily functioning and overall well-being, it’s crucial to seek medical advice, support and take steps to address burnout effectively.
What are the stages of burnout?
Burnout doesn’t happen overnight; it progresses gradually through distinct stages. By recognising these stages, you can intervene early and prevent burnout from escalating further. The common stages of burnout are:
The Honeymoon Phase: At the beginning, you may feel enthusiastic, motivated and driven to excel. You may even work longer hours, thinking you can handle it all. However, this initial burst of energy is unsustainable.
The Onset of Stress: As the workload and job demands increase, you may experience signs of stress such as irritability, fatigue and reduced productivity. You may still push through, believing it’s a temporary phase.
Chronic Stress: This stage is marked by persistent stress and feeling overwhelmed. Your physical and mental health begins to suffer, and you may notice changes like sleep disturbances, mood swings and decreased satisfaction in work and in life.
Burnout: In the final stage, burnout sets in, leading to exhaustion, depersonalisation and a feeling of being stuck in a rut. You may experience a lack of motivation, decreased performance and strained relationships. Usually, people cannot get out of bed and struggle to focus on anything as they go through this shocked state. Often people think “I’m just going to stop for three weeks and then I’ll feel better” but burnout can often take months, sometimes years to recover from.
How to Recover from Burnout
The first step to take is to make an appointment with your doctor. The earlier you can get diagnosed and seek medical help the quicker the recovery. If you haven’t got the energy for it, talk to a friend or family member so they can make the booking and accompany you. Depending on the severity of your symptoms, it might be necessary to take temporary medication to stabilise your state for example.
Burnout recovery is a journey that requires medical advice, self-reflection, self-care and making intentional changes to restore balance in both your body and mind once you feel stabilised and have a bit more energy. Here are some effective coping strategies to help you recover from burnout:
Awareness and Acceptance: Becoming aware that you may be burned out and taking your first step towards recovery can be difficult. It takes courage and self-acceptance. Think about the courageous and recent stepping down of New Zealand’s Prime Minister, Jacinda Ardern, saying that she ”‘no longer has enough in the tank”. Her honesty and brave move were applauded by many as more people than we think suffer from burnout. Acknowledging what you feel without no judgement can help you to accept the situation you are in and that you are experiencing burnout.
Prioritise Self-care: Make self-care and your personal health a top priority. When you burn out, your adrenal hormones are completely depleted and your nervous system has been pushed beyond its limit as it’s been in sympathetic mode for so long. It’s important to reconnect your body and mind through gentle self-care exercises, like relaxation and breathing techniques. Try lying down and practising these types of calming exercises. If you feel like moving, go for it. Just remember that a short walk or some stretches might be enough to start with as a more strenuous form of exercise might deplete you further, especially in the initial stages of burnout. When you feel ready, regular exercise and focusing on a nutritious and healthy diet will help you in your recovery.
Seek Support: Consider talking to a doctor as you may be prescribed medication to help you recover from burnout. If you feel comfortable, try reaching out to friends and family members who can provide emotional support which can help you feel less alone. Talking to a professional, such as therapy, may give you valuable insights and coping mechanisms.
Reevaluate Your Goals: When you are feeling better, the next step is to envision your future. Look at your plans and how you want your life to look, ensuring it’s aligned with your values and goals—even if that means reevaluating them. Many people who experience burnout reconsider a lot of things in their life and identify and acknowledge any necessary changes. Reconnect with your values so you can begin to make healthier choices and set boundaries to prevent exuberating burnout. Don’t forget to celebrate small victories along the way!
Sophrology will arm you with the super tools that can be applied to every situation in your daily life such as when you feel stressed and anxious, lacking in confidence or when you want to feel more empowered. These short, effective Sophrology exercises are perfect to practice on the go, anywhere and anytime you need them most and will help guide you to reach your full potential.
Create Boundaries: Establish clear boundaries between work and personal life to help manage stress and pressures. If possible, discuss your situation with your boss at work when you return. Explore potential adjustments to your workload, schedule or responsibilities that can help alleviate job burnout. Set specific working hours and dedicate time to activities that bring you joy and relaxation. Learn to detach from work-related stress during your downtime by limiting screen time and avoiding checking emails or the news. Adding this to your evening routine has an array of mental benefits.
Practice Sophrology: Once you feel ready, it may be time to begin your self-development journey to avoid future burnout. Try introducing mindfulness practices, such as Sophrology or deep breathing exercises, into your daily routine. These stress management techniques can help burnout recovery by reducing stress, increasing self-awareness and promoting overall well-being. Sophrology equips you with the tools to change certain limiting beliefs about yourself that get in the way of leading a balanced life and encourage more positive emotions.
Body awareness: Through short, gentle Sophrology practices, you become more body aware, helping you to feel more centred and regain your confidence. Body awareness encourages you to be more in the present moment, feel grounded and let negative and stressful thoughts of the past or future fade away. Use your body awareness to slow your mind down because the mind would like things to go much faster, but your body is completely deprived of energy and can’t keep up with the mind anymore. It’s about calming the mind and allowing yourself to accept that for now, you need to rest for as long as it takes to recover.
Focus on your Sleep: Many people who are burned out are also sleep deprived, and reinstating a healthy sleep routine is a turning point in many people’s lives. Sophrology can help instil confidence in you to believe that you can sleep again and that restorative sleep is possible. Learn to calm the mind and empty your thoughts through meditative exercises to drift off to sleep easier.
Effective Ways to Prevent Burnout
While burnout recovery is essential, it’s equally important to prevent it from happening in the first place because of its many damaging consequences.
Here are a few ways to help prevent burnout:
Maintain Work-Life Balance: Strive for a healthy balance between work and personal life. Schedule regular breaks, holidays and activities that rejuvenate you.
Relaxation Techniques: Sophrology can help you to reduce stress, increase self-awareness and regulate your nervous system. When we are burned out, our nervous system is in constant sympathetic mode (fight or flight) and is pushed beyond its limits. To prevent burnout, it’s so important to nurture our nervous system and take the time to calm our body and mind through relaxation techniques to enter a parasympathetic mode (rest and digest).
Delegate and Collaborate: Try to avoid tasks and responsibilities from building up and learn to delegate tasks and seek support from co-workers when needed. Foster a culture of teamwork and collaboration to distribute the workload effectively.
Establish Realistic Expectations and Boundaries: Set realistic expectations for yourself and others. Recognise your limitations and avoid taking on more than you can handle.
Nurture Relationships: Cultivate strong connections with colleagues, friends and family. Socialising and being surrounded by loved ones act as a buffer against stress and promote well-being and improved health.
Final thoughts
The burnout recovery process requires a proactive approach and a commitment to self-care and your health. By recognising the signs, understanding the stages of burnout, and implementing effective and preventative strategies, you can start to regain balance and lead a more fulfilling life. Remember, recovery is a gradual process, so be patient and kind to yourself. Prioritise your well-being and take small steps towards reclaiming your vitality and enthusiasm. You deserve it!
How to Meditate With Noise Around You
Traditionally, most people prefer to meditate in a peaceful, serene environment of total silence. The absence of noise and distraction helps to achieve inner peace. Depending on your lifestyle and living situation, however, you might find it difficult to find such moments of silence and serenity long enough to meditate.
If total silence isn’t available, you can learn how to meditate with the noise around you. While meditating amidst external noises is more difficult than meditating in a peaceful environment, you can master this meditation practice and achieve the same benefits, if not more!
This article will tell you how to meditate with noise around you and list helpful tools to make it possible.
The Flexibility of Sophrology
If you want to learn how to meditate in a loud environment, Sophrology is one of the best options available. Sophrology is a dynamic mindful method combining relaxation, movement, visualisation, breathwork and guided meditation that helps you to become more aware and can help balance body and mind. The exercises encourage you to observe any resisting thoughts in your meditation practice and let them go, and find focus amid the noises and world around you. You can also practise Sophrology in any comfortable position and at any time, whether it’s in the morning in your house, before a challenging meeting at work, sitting on the train or during the day to help you sleep better at night.
Unlike traditional meditation, where complete and total silence is often recommended, Sophrology allows you to find focus when you need it most. Sophrology can also help you unlock the calm or resilience you need if you’re practising in nature, in a noisy house, or anywhere else. This is because the overall goal of Sophrology is to teach you to be calm and connected to your body and mind in your natural environment.
Why Flexibility is Important With Meditation
Most people don’t live their everyday lives in total peace and quiet. Instead, there are usually people talking, nature sounds, environmental noise and much more going on around you. It’s just as important to be relaxed and calm in those environments as when you’re in your quiet place, and Sophrology teaches you how to do that so you can face the world feeling at your best.
Developing Focus With Sophrology
One of the reasons that people practise meditation is because they lack focus and motivation in their lives. In addition to developing flexibility, practising meditation amidst sound and noises will also help you create a higher level of focus. Focus is essential in both life and meditation, and Sophrology will help you develop it to the highest level.
Minimising Distractions
Practising Sophrology and meditation in a noisy place is also a great way to increase the quality and benefits of your meditation sessions. By learning how to block out external distractions, you’ll also learn how to navigate negative thoughts and emotions. As you learn to block these out, you can eliminate any unwanted distractions that hinder your relationships, work performance and other aspects of your life.
Techniques to Enhance Focus Amidst Noise
If you want to learn some specifics about how to meditate with noise around you, here are some helpful tips and techniques.
Start With a Body Scan
Whether you’re meditating in a quiet or noisy environment, you should always start with a body scan. The goal of a body scan is to make you more aware of the sensations and emotions you’re feeling throughout your body. Awareness of these sensations helps your mind and body connect to one another, leading to increased awareness of your emotions and feelings.
Use the Tension-Relax Method
Another great way to deal with external noise and distractions is to use the tension-relax Sophrology exercise. The tension-relax method is where you take a deep breath and tense a specific muscle or part of your body while holding your breath. You then exhale slowly while simultaneously relaxing the tensed part of your body. The tension-relax method is a great way to calm yourself if you get frustrated by external noise whilst you meditate.
Staying Relaxed is Crucial
Above all, it’s essential to learn how to stay relaxed while you’re trying to meditate with noise around you. If you can’t stay relaxed, it will be impossible to achieve a meditative state, and you won’t reap the benefits of meditation and Sophrology.
Activating Degree One of Sophrology
Another great way to stay relaxed and focused during your noisy meditation session is to use exercises of degree one of Sophrology. Degree one of Sophrology is all about incorporating gentle movements into meditation and observing your own sensations. These gentle movements and observations will help you remain focused while meditating and reduce the chances of getting distracted by external noise.
Meditating on the Effect of Sound
The 5th degree of Sophrology will also help you use sound to your advantage. Rather than trying to block out the noise and getting frustrated by it, Sophrology helps you learn to meditate on the sound of your own voice. By focusing on the sound itself and its resonance in your body, you may bring your awareness to places that you hadn’t noticed before. This will lead to increased concentration and allow you to look at sound not as a distraction but as a benefit.
The Importance of Regular Practice
As the saying goes, “Practice makes perfect,” and this saying holds true when you’re learning how to meditate with noise around you. You likely won’t be able to achieve a deep meditative state during the first several meditation sessions. Instead, it’s better to consistently practice meditating in a loud environment in short increments to make the experience more bearable.
The Brains Adaptation to Distractions
Over time, and with repeated practice and consistency, you’ll learn to thrive when it comes to meditating in a noisy environment. With each new meditation session, your brain will better block out all the noises around you and learn new ways of dealing with distractions.
Learning new ways to deal with incoming information amid distraction is possible because of the neuroplasticity of your brain. Neuroplasticity means that your central nervous system (brain) can change how it responds to external noise and stimuli. The central nervous system does this by reworking how it’s structured and functions and forming new connections, which is essential to successfully meditate in noisy places.
Final Thoughts
Practising meditation with background noise, including birds chirping, people talking, and things happening around you will lead to better practice. Noises and distractions are a fact of life, and there’s no way to avoid them. Therefore, by learning how to stay focused, relaxed, and in control of your emotions while meditating, you’ll be able to focus when there are distractions in everyday life.
So, instead of turning to noise-cancelling headphones or meditation music to block out all the noise, you should try Sophrology. Sophrology only takes 10 minutes a day and will teach you to turn noise into your ally. By embracing noise rather than blocking it out, Sophrology helps increase your inner focus and stay relaxed in any environment.
Sophrology can be introduced to your bedtime routine with just 10-minute practices per day to prepare you for deep sleep and support your overall health.
References
Body scan meditation: How to do it and benefits (medicalnewstoday.com)
Neuroplasticity – StatPearls – NCBI Bookshelf (nih.gov)
Learn How To Let Go & Reveal Your True Self | BeSophro (be-sophro.com)
Meditation: Take a stress-reduction break wherever you are – Mayo Clinic
How to Avoid Sleep During Meditation
Given how stressful and fast-paced life can be, many people are starting to practise meditation. Meditating is a great way to wind down mentally after a long day at work or school. People are turning to meditation practice as it’s all about observing everything you’re thinking and feeling in a judgement-free state.
While meditation practice is a great way to support your mental health, it can sometimes be difficult to engage fully with. Because meditation implies stillness, it’s easy to become too relaxed and fall asleep. Falling asleep while meditating isn’t necessarily a bad thing because your body obviously needs rest, but it also deprives you of the awareness that meditation provides.
If you’re struggling to stay awake while meditating, you’ve come to the right place. This article will explore why you fall asleep during meditation and will share a few tips on how to stay awake, as well as examine a more dynamic alternative to meditation.
Understanding Meditation and Sleepiness
Falling asleep in the midst of a meditation session can be irritating. However, it isn’t necessarily always a bad thing. After all, think about why you can’t stay awake in the first place. Do you have a stressful job or an action-packed day that wipes you out? Are you going from an adrenaline-filled state to sudden relaxation with no downtime in between? Is your job or daily life physically exhausting?
All of these are very practical and logical reasons for falling asleep while meditating, and you shouldn’t beat yourself up. Stress, early hours, hard work and long days can all lead to sleep deprivation and make staying awake during your meditation sessions extremely difficult. More than likely, falling asleep while you’re trying to meditate is your body’s way of telling you that you may need more rest or sleep.
Why Does Meditation Make You Fall Asleep?
As we said before, the most likely reason that you can’t stay awake while meditating is that you’re physically or mentally exhausted. This happens because your body works extra hard to keep up and expends extra energy when you’re stressed, anxious or physically active.
Therefore, when it no longer has to do this, you experience a sort of “crash,” and your body abruptly shuts down. The end result is that you can’t remain focused or stay alert while meditating, and you gradually begin to fall asleep and fully relax.
Introduction to Sophrology
If you’ve tried everything and still can’t stay focused and awake during meditation, you should consider trying Sophrology. Sophrology is a practice that incorporates meditation and is all about connecting the body and mind and boosting your mental health. Sophrology also has a positive impact on your nervous system, which can improve your physical health.
Sophrology also incorporates movement, breathing and visualisation exercises into the meditation experience. You’re therefore more likely to stay alert and far less likely to fall asleep because you’re moving and engaging parts of your body other than your brain.
The First Degree of Sophrology
There are several different degrees of Sophrology. In total, you can journey through 12 of them. Each invites you to explore one aspect of your human potential and experience. The first degree puts a strong focus on movement and breathing exercises alternating with short pauses where you are encouraged to meditate on your sensations and perceptions. The ultimate goal of the first degree of Sophrology is to balance mind and body and increase your body awareness and your ability to concentrate on the present moment.
By increasing your body awareness, you’ll be more grounded in the present moment, which is essential for successful meditation. This is also important because increased body awareness and learning to stay grounded in the present will translate into increased confidence and self-assurance.
Additionally, staying grounded and aware will help your physical, mind, emotions and body to all be in sync with one another, which will help you experience life to the fullest. When this happens, you may experience that you feel more resilient and can respond to adversity in a positive way rather than by getting angry, stressed or anxious.
How Sophrology Can Help You Stay Awake During Meditation
The main way that Sophrology helps you stay awake while meditating is by incorporating gentle movement and breathwork. Don’t worry, movement doesn’t mean you’ll be working up a sweat while practising Sophrology. It simply means that there are gentle, slow movements of the body rather than absolute stillness which usually prevent sleepiness and encourage focus as you remain aware of your body’s sensations.
Another reason that Sophrology exercises prevent sleepiness during meditation is that you don’t necessarily have to have your eyes closed. You can follow guided Sophrology practices with your eyes open and be in any position that’s comfortable for you, whether that’s sitting, standing or lying down.
Sophrology can also be practised anytime, anywhere, which means you can meditate inside, outside or wherever your heart desires. This flexibility with time also means you can practice Sophrology when your energy levels are at their highest, which is often in the morning or early afternoon.
Practical Tips to Avoid Sleep During Meditation
In addition to incorporating the movements and breathing of Sophrology, here are a few other helpful tips and tricks to help you stay awake while meditating.
Consider Your Meditation Position
If you meditate late at night, it’s common practice to do so in bed, possibly even lying down. While this is a comfortable, safe place to meditate, it also increases the likelihood that you’ll feel tired and fall asleep. Therefore, to keep this from happening, you should try new meditative positions that are still comfortable but will help you remain alert, like sitting with your feet on the ground.
In addition to altering your position, you can also try things like walking meditation for fresh air or open-eye meditation. The beauty of practising meditation through Sophrology is that it allows for these alternatives. You can meditate anywhere in any position, and you’ll still have a positive experience.
Don’t Meditate Too Long
There’s also a chance that your meditation sessions are too long. While it’s important to meditate for as long as necessary to achieve a relaxed state, lengthy sessions increase the odds of falling asleep. With Sophrology, you don’t need to meditate for more than 10 minutes at a time. This shortened period makes it easier to maintain energy levels and avoid sleeping during guided meditation.
Meditate When You’re Well-Rested
It’s also a good idea to meditate during parts of the day when you have more energy. This could mean right after you wake up, after a morning workout or at a time when you feel calm other than right before bed at night. While meditation is a great way to wind down and get quality sleep, you won’t reap the full benefits if you can’t stay awake.
Don’t Meditate After a Big Meal
It goes without saying that meditating on a full stomach is a recipe for falling asleep. Eating a big meal causes your brain to release serotonin and increases your blood sugar, both of which make you sleepy. Therefore, avoid meditating after a large meal and give your body time to digest your food.
Don’t Beat Yourself Up For Falling Asleep During Meditation
Most importantly of all, it’s vital that you aren’t too hard on yourself if you occasionally fall asleep while meditating. Yes, it’s not a good habit to fall into, and you’re likely reading this article to put a stop to it, but it’s also not the end of the world. Rather than judging yourself for falling asleep, use these few tips and tricks to avoid sleeping during meditation.
Final Thoughts
At BeSophro, we understand how easy it is to fall asleep while you’re trying to meditate. However, it’s important to remember that you’re probably falling asleep because your body needs rest and relaxation. It’s not always a bad thing but is instead your body’s way of telling you that you’re tired and not getting enough sleep and need to slow down. Rather than getting frustrated and continuing to try the same thing, you should consider meditating while practising Sophrology.
The gentle movements and exercises you perform will help you stay alert while you reap the benefits of meditation. Sophrology also allows you to meditate based on your individual needs and schedule and doesn’t put position or time restrictions on you. If you think this sounds like the right option for you, take the next steps in being a calmer, freer, and better you by starting Sophrology today!
References
Why Do You Get So Tired After Eating? – Cleveland Clinic
Falling Asleep During Guided Meditation | What to Do When You Meditate (mindworks.org)
How to Beat Drowsiness While You Practice Meditation (healthline.com)
What is Sophrology? | How Does Sophrology Work? | BeSophro (be-sophro.com)
Meet the Team: Natalia, Head of BeSophro Corporate Programmes
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In this blog, we are excited to introduce you to Natalia, our BeSophro Head of Corporate Programmes. We have asked her a few questions that will allow you to get to know her better.
Natalia Candebat-Stepanova is a qualified Sophrologist specialising in corporate wellbeing and a certified corporate coach, creative entrepreneur and digital experience designer.
She blends her knowledge of Sophrology, neuroscience, and over 10 years of experience in digital media to support BeSophro’s custom and easy-to-implement corporate programs with one objective: helping organisations build mentally resilient, self-aware and purpose-driven teams, capable of rapidly adapting and innovating in a fast-evolving business landscape.
As a workshop leader, her focus is on rethinking the brain-body connection’s decisive role in shaping tomorrow’s most wanted soft business skills and bringing about these positive changes through the practice of Sophrology. We spoke to Natalia about her Sophrology journey and where she plans to go next with BeSophro…
What are you hoping to achieve at BeSophro?
The modern business landscape has never been more demanding, ambiguous and uncertain. The resulting fatigue and stress undermine our mental health, wellbeing, sleep and life-work balance.
Sophrology has a unique response to these challenges. Why not bring it directly to the office and meeting rooms?
By joining BeSophro, I aim to continue introducing the corporate sector to the life-changing benefits of Sophrology as widely as possible.
In the mid-term, it means offering our clients timely, customised services (workshops, keynote speeches and online programmes) fitting the fast-evolving needs of companies and individuals.
As a step further, I envision stronger long-term partnerships with visionary companies that put wellbeing and mental health at the core of their corporate strategies.
Such companies could have in-house dedicated Sophrologists and Sophro-training as part of People & Talent and Learning & Development strategies. The Research and Development departments could use it to foster innovation, neuroplasticity and much more.
Sophrology teaches us to break new boundaries. And that's what I aim for with Besophro.
What advice would you give to readers to help them make the time to practice Sophrology?
Like many of us, I face a busy schedule that leaves little time for moments of restful silence. Sometimes it's hard to motivate yourself. Here are my 5 tips to make Sophrology an enjoyable moment that can fit into your daily life:
- FIND A "SOPHRO-BUDDY"
Set a 10-minute weekly meeting with your friend to practice online and enjoy discovering the benefits of this journey together.
- HAVE YOUR PLAYLIST READY
I always have three Sophrology techniques ready, which help me with the most challenging moments, so I can press play without thinking.
- PRACTICE AT WORK
Whenever I can, I suggest a mindful 5-minute kickstart to a meeting or lunch break. You'd be surprised how many are happy to share a restful break with you.
- SET A DAILY "NOTHINGNESS" SLOT IN MY CALENDAR
Setting this 15 minutes of silent space in my calendar allows me to create extra time to practice, breathe and unwind.
- REPEAT, REPEAT, REPEAT
Understanding the science behind the mechanisms of neuroplasticity and rewiring the brain also helps a lot. We know that repetition is vital to creating lasting change.
How did you start your Sophrology journey?
My journey in mind-body practice started with Yoga and Alan Watts's book "Zen", thanks to my Dad. I was 16 and I was curious. I loved the challenge of mastering my mind and have continued practising mindfulness in different forms for many years.
But it was only when I was 34 that Sophrology came into my life. At that time, I was not fully aligned with what I was doing at work. I was stressed and exhausted. My body started sending me severe alarming signs. My Swiss GP suggested consulting a Sophrologist to regain balance. After a few sessions, I found inner calm and I knew - deep in my heart - I wanted to become one myself to help others.
How effective/impactful has Sophrology been in your life?
Sophrology was life-changing in many ways. After the full training, I felt a part of me was literally "rebooted".
The most powerful transformations were:
- Increased SELF-CONFIDENCE: trusting my ideas and business intuitions while switching off my inner judge.
- Decreased ANXIETY: I stopped nail biting and started to breathe deeper, be more focused and be less dispersed.
- EMOTIONAL STABILITY & RESILIENCE: letting the emotion flow through me rather than drowning in it.
- MAKING PEACE WITH THE PAST - SELF-PERMISSION: I allowed myself to live the life I want, beyond the mental constructions, family and social inheritance we all carry.
Want to try Sophrology with your team or think your employees would benefit from a wellbeing strategy at work? Book a 30min discovery session with Natalia here.
Learn more about our corporate programme here.
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How to Sleep After Caffeine
It’s common knowledge that if you want to get a good night’s rest, you should stay away from caffeine before trying to sleep. Typically, people drink caffeine when they need a boost of energy to keep them going. That’s why morning coffee, which is packed with caffeine, is one of the most popular ways to start the day.
It’s also why people consume energy drinks and soda in the afternoon when they’re feeling drowsy. Each of these beverages is loaded with caffeine and sugar and is meant to wake you up and increase your energy levels. Therefore, it goes without saying that consuming these caffeinated drinks before trying to sleep is likely going to keep you awake.
However, if you made the mistake or conscious decision to consume caffeine late in the evening and now you’re trying to sleep, you’ve come to the right place. This article will examine the best ways to fall asleep after drinking coffee and other caffeinated beverages, as well as why it’s so difficult.
Understanding the Effects of Caffeine on Sleep
When it comes to the relationship between caffeine and sleep, the two don’t get along at all. Caffeine, which is found in chocolate, coffee beans, tea, and much more, is a stimulant that has a profound impact on your brain and nervous system. Caffeine increases the flow of certain hormones, such as adrenaline and cortisol, and decreases the flow of others, such as serotonin and melatonin.
Unfortunately, if you want to relax and fall asleep, you need an increase in serotonin and melatonin and a decrease in adrenaline and cortisol.
As a stimulant, caffeine also increases your heart rate and brain activity, which makes it impossible to fully relax. Here are some of the other effects of caffeine that are great for keeping you awake but terrible if you’re trying to sleep.
- Increases your body temperature
- Gets your mind buzzing
- Speeds up your urinary system, making you need to urinate more frequently
- Can make you feel dehydrated and dizzy
- Increases your heart rate and blood pressure
- It can lead to headaches, irritability, and anxiety
- It can lead to the shakes or trembling hands
As you can see, caffeine does the exact opposite of what you want and need when you’re trying to fall asleep.
Tired of being tired?
Caffeine and Sleep Depth
In addition to these impacts on your physical body, caffeine also has a negative impact on your mind and its ability to relax. As a result, you won’t be able to fall into as deep of a sleep as you otherwise would without caffeine. The deep sleep phase, known as Stage 3 or N3, is when your mind and body undergo the most growth and recovery. Therefore, not getting enough deep sleep will result in less growth and recovery and have you feeling less rested in the morning.
The sad thing is that you don’t need to consume a lot of caffeine for it to restrict your sleep depth. In fact, a single cup of coffee per day is enough to set you back.
Awareness and Acceptance
Unfortunately, many people with sleep disorders who have trouble falling asleep don’t realise that it’s probably because of their caffeine intake. Therefore, the first step to regaining your ability to sleep after caffeine is to realise what a serious problem it is. Once you understand the dangers of consuming caffeine as it relates to sleep quality, you’ll better know how to cope with it.
Practical Steps For Better Sleep Post Caffeine Intake
If you rely on caffeine to get you through your day but don’t want it to disrupt your sleep cycle, here’s what you need to do.
Dietary Adjustments
The first and most obvious way to not let caffeine ruin your bedtime is to consume less of it. You can do this by limiting yourself to one cup of coffee per day or watering down your caffeinated beverages. It’s also important to drink plenty of water throughout the day, as it will help flush caffeine out of your system.
Breathing Exercises
Next, and more importantly, you should perform breathing exercises, both before you go to bed and while you’re in bed if you’re struggling to sleep. Deep breathing exercises, where you inhale for 3 to 6 seconds and exhale for twice as long, will help calm your nervous system. Because caffeine sends your nervous system into overdrive, this is a crucial step.
Relaxation Techniques
Finally, it’s a good idea to incorporate relaxation techniques, such as Sophrology, into your evening routine. Practising Sophrology in the form of a body scan and tension release exercises are great tools to help you relax and find sleep. It’s also helpful to visualise yourself in a peaceful environment and think of images and thoughts that bring you peace and calm, another component of Sophrology.
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Additional Strategies For Better Sleep
If the strategies listed above aren’t doing the trick, it’s probably because you haven’t been able to down-regulate your nervous system. Down-regulating your nervous system is the key to successfully falling asleep. As long as your nervous system, which consists of your brain, spinal cord, and nerves, is activated, you won’t be able to relax and fall asleep.If you find yourself in this situation, you could certainly benefit from Sophrology. This life-changing therapy will teach you how to use meditation, deep breathing, gentle exercises and much more to help you fall asleep. Most of all, it will teach you everything you need to know about balancing your nervous system.
Natural Supplements and Relaxing Activities
In addition to mental exercises, there are also certain dietary and lifestyle adjustments you can make that will help you fall asleep after drinking coffee and other forms of caffeine.
Supplements
There are plenty of natural supplements that can increase your ability to fall asleep. While melatonin and hormonal supplements are some of the most popular, they aren’t necessarily the best. Instead, you should look for supplements that contain magnesium, chamomile and other herbs and minerals that naturally promote relaxation.
Massages or Bathing
In addition to feeling incredible, massages and/or baths are also great tools to help you fall asleep. Massages and baths help relax muscles that are sore or tense and aren’t letting you fall asleep. This, in turn, will help calm and down-regulate your central nervous system.
Listening to Calming Music
While it won’t work for everyone, listening to calming and soothing music can also help balance your nervous system.
Physical Activity
Finally, getting a little bit of exercise during the day will go a long way in helping you relax at night. Physical activity, whether it’s swimming, jogging, lifting weights, or anything else, is a great outlet for excess energy. While you might not enjoy it at the moment, your body will thank you in the evening when you’re able to fall asleep more easily.
Final Thoughts About How to Sleep After Caffeine Consumption
While caffeine is great at helping you feel awake and alert throughout the day, it will make you suffer at night when you’re trying to fall asleep. However, because of how popular caffeinated beverages are, completely cutting them out may not be practical. If you can’t give it up, it’s important to recognise and accept that caffeine will impact your sleep quality and could lead to poor sleep quality. Therefore, it’s important to monitor and restrict your caffeine intake and find ways to down-regulate your nervous system at night. By following the practical tips and tricks listed above and trying Sophrology, you’ll be sleeping soundly in no time!
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Struggling to sleep?
Discover a toolkit of mindfulness techniques to calm your mind and reset your body for a better night’s sleep.
Whether you’re looking to enhance your sleep, deal with stress or anxiety, transform your mindset or boost your overall well-being, our step-by-step programmes guide you back to your best self—at your own pace, on any device.
How to Meditate in Bed Before Sleep
Millions of people around the world struggle with poor sleep habits and a lack of quality sleep. As a result, this can often lead to high blood pressure, chronic stress and ensuing health problems. While there are many reasons why people have sleep difficulties, one of the main ones is that they don't know how to manage stress and wind down before falling asleep.
The goal of this article is to educate you about meditation for sleep and how to incorporate it into your daily routine. Meditation for sleep is the act of slowing down your body and mind and letting go of tension so that you can get quality sleep. This article will delve deeper into what meditation for sleep is, how it compares to Sophrology and how to get better sleep so that you can live your best life.
The Importance of Meditating Before Sleep
Regardless of who you are or what you do, life can get busy and hectic, leaving little time for mental health maintenance. However, no matter how busy things get, it's important to take a few minutes to mindfully slow down and meditate before bed. Here are 3 reasons why:
- Helps You Wind Down and Fall Asleep Faster
For many adults and teens, the only downtime you have in your day is when you go to sleep. However, no matter how tired you are, it's next to impossible to go from sixty to zero in no time. Instead, you'll need some time to slow down and unwind mentally and physically, and meditation is the best way to do that.
Trying to fall asleep without meditating first will likely result in tossing and turning because you haven't given your brain enough time to shut off. Therefore, even though meditation before sleep means staying awake an extra ten or fifteen minutes, it could save you countless hours of restlessness and result in a night of deeper sleep.
- Reduces Stress and Anxiety
Mindfulness meditation before sleep is also a great way to manage stress and anxiety. Whether they're related to work, school or family issues, stress and anxiety can lead to several unwanted health problems. Therefore, it's important to find ways to eliminate them daily.
- Could Help Relieve Pain
Finally, people also practice meditation before sleep as a way to manage acute or chronic pain. Studies have shown that meditation can make your neural pathways less susceptible to pain by producing natural opioids. In addition to making you feel more comfortable, pain elimination will also help you get a good night's rest.
With these three benefits alone, you're sure to experience improved sleep quality and have less trouble falling asleep. Additionally, you can lie down when you practice meditation as a part of Sophrology. This makes meditation for sleep more accessible to those who are in pain and can only perform meditation practices while lying down.
Meditation and Sophrology
Did you know that meditation is one of the modalities used by Sophrology? Sophrology also uses breathing, relaxation, movement, mental imagery and self-hypnosis. Here are some ways Sophrology and meditation blend together.
- Meditation is often practised to take control of the mind, bringing more awareness to the present moment or experiencing inner peace. Sophrology also offers this through its meditative component.
- Sophrology's aim is to balance body and mind, develop a positive attitude towards life and actively seek inner resources of mind and body to create a life that is aligned with your values and reach your full potential. Sophrology has got plenty of specific protocols of practices aiming at specific goals too: relaxation, sleep, anxiety, performance, making peace with your past or preparing your future.
- The practice of Sophrology doesn't require any particular environment or specific time frame. It should be practised in your natural environment in the way that suits you.
- Sophrology was born in the medical world back in the 60s to enhance the mental and physical health of patients. It blends Eastern philosophies and practices with modern science to suit the need of modern life.
How Are Meditation and Sophrology Similar?
Meditation and Sophrology are similar in that they have the same goal of calming and connecting the mind and body. Mindfulness meditation is a major player in the practice of Sophrology but isn't the only practice involved. Meditation and Sophrology are similar in that both practices can start with a body scan meditation.
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The Practice of Sophrology Before Sleep
While practising meditation before sleep is a good start, you can also incorporate Sophrology into your bedtime routine. In so doing, you're practising both meditation and Sophrology, which can result in the best sleep quality possible. Here’s how to practice Sophrology before sleep:
- Start with a body scan lying down where you connect with and invite every part of your body to relax.
- Next, incorporate the tension-relax technique, where you breathe in deeply, tense a specific part of your body and then exhale to relax it.
- This breathing exercise will make you more aware of perceptions and sensations than you otherwise would be and help downregulate your nervous system.
- Next, you can practice several visualisation techniques where you visualise positivity and success for tomorrow, focus on a place of nature you enjoy or imagine a bubble protecting you from all the stresses or worries. In so doing, you can let go of the agitation of the mind and you're preparing your mind for a good day rather than worrying about having a bad one.
The Importance of Comfort in Practicing Sophrology
Prior to practising Sophrology each night, it's crucial that you make yourself comfortable as it can be very difficult to relax your mind if you aren't. Here are a few tips and tricks to ensure you're comfortable practising Sophrology.
- If you struggle with lower back pain and practice lying, put a pillow below your knees to ease the tension.
- Lie on your back or on your side and get into your most comfortable position.
- Make sure you have a quality mattress and a comfortable pillow to lie on.
- If you're more comfortable in a seated position, you can also perform nighttime Sophrology sitting rather than lying down.
- Ensure your room isn't too cold or too warm so that you remain at a comfortable temperature.
Another thing to keep in mind regarding Sophrology and comfort is that you don't have to maintain a straight-back position. If you're more comfortable slightly slouched or hunched, that's ok as one of the aims of the practice is to relax.
Final Thoughts
Whether you decide to incorporate Sophrology or meditation or both into your nighttime routine, you’re setting yourself up with the support to fall asleep faster and experience improved deeper sleep. Consistent meditation practice and Sophrology will activate your body's relaxation response, regulate your nervous system and help you find your inner peace.
In so doing, you'll be able to wind down after a long day, reduce stress and manage chronic pain. Best of all, anyone can meditate before bed. All you need to do is take a few deep breaths, follow the advice in this article, and make sure that you're as comfortable as possible. If you do that, you're only a few minutes away from a better night's sleep and a healthier you.
If you want to go deeper in your Sophrology journey, join our Sleep Like a Pro 5-day online series for just £12 and learn simple techniques to learn how to let go of any stress and tension that will help you sleep quickly and soundly through the night. Sophrology can be introduced to your bedtime routine with just 10-minute practices per day to prepare you for deep sleep and support your overall health.
How to Rewire Your Brain with Sophrology
The human brain is often referred to as the most complex organ in the body, responsible for controlling everything from our thoughts and emotions to our physical movements and bodily functions. But did you know that the brain is also incredibly malleable? This means that it has the ability to change and adapt in response to different experiences and environments. This process, known as neuroplasticity, has been the subject of extensive research in recent years, revealing a wealth of new insights into how the brain works and how we can harness its malleability to improve our cognitive function, mental health and overall wellbeing.
In this article, we’ll explore what neuroplasticity is and discuss some of the ways in which we can use Sophrology to rewire our brains.
What is neuroplasticity?
Neuroplasticity refers to the brain’s ability to change and reorganise its structure and function in response to different experiences and environments. It plays a critical role in various aspects of brain function, including learning, memory and recovery from brain injury or disease.
Research has shown that neuroplasticity can be enhanced through various interventions, such as cognitive and physical exercises and meditative practices, like Sophrology. Understanding how neuroplasticity works and how to optimise it can lead to improved brain health and function.
What are the benefits of rewiring your brain?
- Improve mental health: Rewiring your brain can help you improve your mental health by reducing symptoms of anxiety, depression and stress. By changing the way you think and respond to negative emotions, you can improve your overall wellbeing.
- Increase resilience: It can help you become more resilient to life’s challenges and help you to develop coping skills and bounce back more quickly from stressful situations.
- Enhance learning and memory: By creating new neural pathways, you can enhance your cognitive function and improve your overall brain health. This can also improve your ability to learn and remember new information.
- Change negative behaviours: You can begin to learn new, healthier behaviours and habits to be able to respond better to triggers.
- Achieve personal growth: It can help you achieve personal growth and self-improvement as when you change the way you think and behave, you can become a better version of yourself and feel motivated to reach your goals.
How to rewire your brain with Sophrology?
Sophrology combines breathing techniques, relaxation, visualisation and meditation and each of these science-backed modalities helps you rewire your brain by helping you change your mindset and how you respond to stress, anxiety and other negative emotions.
Here are some steps to rewire your brain with Sophrology:
Start with relaxation:
To rewire your brain, you need to start by arriving at a state of dynamic relaxation. Find a quiet place where you won’t be disturbed and practise a short body scan and a few deep and slow breaths, visualising your breath moving in and out of your body. This helps to calm your nervous system and reduce stress.
Visualise positive outcomes:
Visualising positive outcomes and events helps your brain create new neural pathways that reinforce positive thoughts and emotions. Use guided imagery or Sophrology visualisation exercises to create a positive mental image of yourself achieving your goals or overcoming challenges.
Practice meditation:
Meditation is the practice of being present in the moment without judgment and training your brain to focus on the present moment instead of dwelling on the past or worrying about the future. This helps to reduce stress and anxiety and improves your ability to cope with any stressful situations or difficulties that arise. Meditation in Sophrology can start by simply noticing your sensations and perceptions after an active exercise like the pump or the head rotations.
Practice regularly:
To rewire your brain, you need to practise regularly. By setting aside just 10 minutes each day, you’ll begin to notice positive changes in your thoughts, emotions and behaviour and you’ll soon lead a more meaningful and fulfilling life.
Repetition is key to rewiring your brain
If you’ve ever tried to learn a new skill or break a bad habit, you know how challenging it can be. But did you know that repetition can help rewire your brain and make it easier to achieve your goals?
It’s true – when you repeat a task or activity over and over again, your brain forms new neural pathways that make it easier for you to perform that task in the future. This is because of neuroplasticity and the brain’s ability to change and adapt over time.
When you practice Sophrology regularly, at first, it might feel difficult to follow the guides and you might struggle to remember the movements and breaths. But the more you practice, the easier it becomes. This is because your brain is creating new neural pathways that support this skill.
The more you practice, the stronger those pathways become. It’s like building a muscle – the more you work it, the stronger it gets. And the more those pathways are used, the easier it becomes to recall that information in the future.
This is why repetition is so important when it comes to learning new skills or breaking bad habits. If you want to get better at something, you need to practice it consistently over time. This can be applied to all sorts of things – from becoming a better public speaker, practising Sophrology to quitting smoking. Every time you resist the urge to smoke, you’re strengthening the neural pathways that support that new behaviour.
But repetition doesn’t just change the way your brain works – it can also change the structure of your brain. One study found that people who learned how to juggle showed an increase in grey matter in the area of the brain responsible for processing visual information.
What does it mean to have an increase in grey matter in the brain?
An increase in grey matter in the brain typically refers to an increase in the volume or density of neurons and their connecting structures in certain regions of the brain. Grey matter is one of the two main types of tissue in the brain, along with white matter.
Grey matter is primarily composed of cell bodies, dendrites and synapses, which are responsible for processing information and transmitting signals between neurons. It’s found in various regions of the brain, including the cerebral cortex, which is responsible for many of our higher-level cognitive functions, such as language, memory, perception and decision-making.
Research has shown that certain activities, such as meditation, aerobic exercise and learning new skills, can lead to an increase in grey matter volume in specific regions of the brain. For example, studies have found that regular meditation can lead to an increase in grey matter volume in regions of the brain associated with attention, emotional regulation and self-awareness.
An increase in grey matter volume can also be a sign of neuroplasticity, which is essential for learning, memory formation and recovery from injury or disease.
However, it’s important to note that an increase in grey matter volume does not necessarily indicate improved cognitive function or better overall brain health. More research is needed to fully understand the relationship between grey matter volume and brain function.
Just 10 minutes a day can make a big difference
So, how can you use neuroplasticity to rewire your brain in your daily life? If you’re a beginner to Sophrology, set aside time each day to practice it. It doesn’t have to be a lot – even just 10 or 15 minutes a day can make a big difference over time.
And don’t be afraid to make mistakes! Failure is a natural part of the learning process, and it’s through those mistakes that your brain can create new neural pathways that support what you’re trying to learn.
Of course, repetition alone isn’t enough to achieve your goals. You also need to have a clear plan in place and be willing to put in the hard work and effort required to achieve your objectives. But repetition can be a powerful tool to help you get there.
One thing to keep in mind is that it’s important to mix up your practice routine over time. If you do the same thing over and over again, your brain can become complacent and stop creating new neural pathways. So, try mixing up your routine – practice in different environments, use different tools or techniques and challenge yourself to try new things.
In our free ‘Reach Your Goals’ online course, learn the super tools that can be applied to every situation in your daily life such as when you feel stressed and anxious, lacking in confidence or when you want to feel more empowered. These short, effective Sophrology exercises are perfect to practice on the go, anywhere and anytime you need them most and will help guide you to reach your full potential.
In conclusion, repetition can be a powerful tool to help you learn new skills and break bad habits. By practising consistently over time, you can create new neural pathways that make it easier to achieve your goals. So, don’t be afraid to put in the hard work and effort required to get there – your brain will thank you for it!
The importance of sleep for new mums
The latest studies have uncovered a startling reality about the importance of sleep for new mums: the sleep deprivation experienced by new parents can persist for up to six years after giving birth, with the peak being three months post-partum.
This exhaustion is often accepted as normal when in reality, there are many ways to help improve poor sleep for the physical and emotional health of both the newborn and the parents.
As a mother, your new baby needs you more than ever during their first year of life. Building a strong and secure attachment with your child during this period will set them up for life.
So it’s vital to find the balance between caring for your baby and yourself. And that’s where we come in. Read along to find out more about how to navigate sleep deprivation as a new parent.
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The impact of lack of sleep for new mums
Caring for a new child is a full-time job. With their tiny stomach, they can’t reserve as much food as adults, so that means they’ll require tending to at least 5-6 times a day. Generally, even though babies sleep a minimum of 14 hours a day, they wake up every 2-4 hours.
Establishing a consistent schedule around your baby’s needs is not easy from the start.
During the initial weeks after birth, new mums typically get very little sleep, between 4 to 5 hours a night, which is only half the recommended amount. This disrupts your circadian rhythm, which regulates sleep-wake cycles, hormonal activity, body temperature and eating and digestion. In addition, the sharp decline in estrogen and progesterone levels that comes right after your baby is born leads to major sleep disturbances.
Our body fully rests during REM sleep, which takes around 90 minutes to start, making it challenging for mums without help. As a result, new mums may struggle to fall asleep, which results in a decrease in both the quality and quantity of sleep.
Adding to this, the stress of taking care of a newborn, any physical discomfort and other complications can exacerbate the problem.
The connection between sleep deprivation and postpartum depression is well-documented, with studies showing an increased risk of insomnia or any other sleep disturbance among postpartum women. It’s no wonder that up to 75% of new mums experience “baby blues” after delivery, with another 15% developing more serious postpartum depression.
In addition, mothers who experienced poor sleep tended to have lower parenting self-efficacy, health problems, more days of poor mental health, postnatal depression, more stress and higher BMIs.
While symptoms such as foggy thinking, low energy, irritability, depressive moods and mood swings are common among new parents, they do not have to be accepted as normal. Taking care of your own sleep in such situations is critical because it can help reduce the risk of endangering your new baby’s safety.
Women, of course, are affected more than men. Men lose an average of 13 minutes of sleep per night after the birth of a child, while women lose more than an hour per night. One reason for this is breastfeeding.
75% of new mums experience “baby blues”, with another 15% developing more serious postpartum depression.
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Breastfeeding and sleep
The way a baby is fed can affect the sleeping patterns of both the baby and the new mother. Although some studies indicate that breastfeeding may increase the number of nighttime awakenings, don’t be discouraged.
Breastfeeding your baby is always superior to formula feeding. A study shows that it can reduce the risk of sleep disorders and breathing issues in the future. It can also help babies fall asleep faster and regulate their body clock in the long term.
For mothers, although breastfeeding can be tiring, it helps release oxytocin, a hormone that reduces cortisol levels and induces a feeling of calmness. This feeling is transferred to your newborn as well.
Your baby and you will create a stronger bond and adjust to breastfeeding through sensory experiences like touch, smell, and sight.
Good sleep habits for new mothers
Skipping sleep does not give you more time with your newborn; instead, it makes you less productive during your awake hours. So prioritise getting enough hours of sleep rather than overconsuming coffee, which only delays the inevitable need for rest.
Try to establish a consistent schedule with a regular bedtime routine where you and your baby get more rest at the same time. Remember, you and your baby come first at least for the first few months. Try and organise baby duties with your partner or friends and make time for frequent 10-20 minutes naps. They’ll help you reduce stress levels, regain your energy and enjoy bonding with your child.
To beat sleep deprivation and try to curb its negative effect, both you and your partner need to take some action. First, try to keep track of your sleeping patterns to understand in which areas you can improve or how you can sneak in more sleep. How can you make it work best for all your family members?
Additionally, you can also create a comfortable sleep environment by keeping the room temperature between 20° to 22°C. Or incorporate relaxing activities like taking a bath, practising 10 minutes of Sophrology alone or with your partner, reading a book or singing a lullaby to help signal that it’s time to fall asleep. Don’t forget to dim the lights and isolate external noises!
Tired of being tired?
Tracking your little one’s sleep
In the first month’s stages, your baby’s sleeping pattern will mainly depend on their feeding schedule. However, as they grow older, you can start implementing a day-night routine to help them establish a healthy circadian rhythm and get better sleep.
Here’s how much your little one should be sleeping:
- Newborns: 14-17 hours
- Infants: 12-15 hours
- Toddlers: 11-14 hours
- Nursery: 10-13 hours
- School-aged children: 9-11 hours
At BeSopho, we don’t recommend sleep training for babies. This is not only supported by the aforementioned studies but also by our belief that connection and caring are crucial in the early stages of a child’s development.
Establishing a connection with a parent is essential for a child to feel safe and secure when it’s time to fall asleep. Constant caring and responsive parenting foster trust and predictability. The sense of safety also helps to alleviate anxiety, which can interfere with sleep.
However, parenting demands can be overwhelming, making it crucial for parents to prioritise and manage their expectations. Drawing on support from family members, friends or professionals can ease the responsibility of parenthood.
Sophrology involves a combination of breathwork, meditation, visualisation exercises and gentle body movements to promote mindfulness of your needs, strengths, limits and capabilities. These science-led modalities help promote acceptance and visualisation work and can help mothers overcome the difficulties of early motherhood, gain perspective and build resilience.
How can Sophrology help new mums with sleep deprivation?
Being sleep-deprived can have a significant impact. Even just one night of interrupted sleep can leave new parents feeling exhausted and struggling to handle the demands of caring for a newborn.
Mums that don’t get enough sleep are more likely to experience insomnia, postpartum depression and anxiety. In addition, infants of sleep-deprived mothers may have delayed cognitive development, shorter attention spans and difficulty regulating their emotions.
Even with busy schedules and the demands of motherhood, new mums can still find 10 minutes a day to prioritise their self-care and mental wellbeing. It’s worth the effort, and it can help you cope with the lack of sleep and navigate the tricky first months.
Sophrology is a powerful tool you can use to help manage stress, anxiety, and sleep problems. It can help you find your centre, get more sleep, boost energy and confidence and stay present for your loved ones. It doesn’t require much, practising Sophrology “little and often” can help regulate your nervous system and enter a relaxed state of mind, the key to sleeping like a pro. The 10-minute, easy-to-follow exercises can also fit into any busy schedule and be practised with your baby in the sling, at the breast, or on a walk when they are in the pram.
Moreover, Sophrology also works great when you can’t fall asleep because it calms your entire nervous system in minutes. Lastly, don’t be afraid to tell your entourage how tired you are. Parenting is challenging. Although mothers would prefer to wear their superhero capes 24/7, it is sometimes necessary to change into pyjamas.
By prioritising self-care, parents can better look after their children and create a harmonious sleep environment for their entire family. Sophrology provides the necessary support and reassurance, as well as healthy coping mechanisms for the discomforts of pregnancy, and helps normalise sleep patterns, allowing new mothers to relax and balance themselves, ultimately leading to better relationships and care for their infants.
If you’re a new parent and struggling with lack of sleep, discover calming techniques to relax your body and mind for those precious moments of rest. Subscribe to the new BeSophro app today to find your calm.
The New BeSophro App
Struggling to sleep?
Discover a toolkit of mindfulness techniques to calm your mind and reset your body for a better night’s sleep.
Whether you’re looking to enhance your sleep, deal with stress or anxiety, transform your mindset or boost your overall well-being, our step-by-step programmes guide you back to your best self—at your own pace, on any device.
Is 3 Hours Of Sleep Enough?
Regardless of which health expert you ask, all will say that sleep is vital to your overall mental and physical wellbeing. As such, most doctors and sleep experts recommend that adults require an average of 7 to 9 hours of sleep each night. However, for various reasons, many people struggle to achieve this amount of sleep and instead get an average of 3 hours per night.
While you might be able to get by on 3 hours of sleep for a short time, it’s not feasible for your long-term health and wellness. Not getting enough sleep each night could lead to a weakened immune system, putting you more at risk of getting sick. Inadequate sleep could also lead to weight gain, high blood pressure, impaired cognitive function and much more.
How much sleep do we need each night?
Adults are recommended to get between 7 and 9 quality hours of sleep each night to maintain their physical and mental health. While this is the recommended average, there are additional factors that determine how much sleep you should get per night.
Age
While it’s true that the older you get the less sleep you need, there are limits to this rule. For example, children ages 6 through 12 should get an average of 9 to 12 hours of sleep, and teenagers from 13 to 18 should get 8 to 10 hours of sleep. However, people over 18 still need at least 7 to 9 hours of sleep.
Lifestyle
Your lifestyle is the second factor determining how much sleep you should get. People with a more active lifestyle or high-stress jobs should get more sleep. This includes athletes, pilots, crane operators, those who work out frequently and others with busy or demanding jobs. The more sleep these people get, the more focus, strength and stamina they will have.
While these are the general guidelines for minimum sleep requirements, sleep requirements vary from person to person. While some people can function on 3 to 6 hours of sleep, others need upwards of 9. Failing to get enough sleep will make you feel tired, sluggish, excessively sleepy and cognitively impaired.
What happens when you regularly get only 3 hours of sleep per night?
Sleep plays a significant factor in your health and wellness, both mentally and physically. Here are some side effects of not enough sleep:
Physical Effects of Inadequate Sleep
In the physical sense, sleep helps your body and brain regulate their autonomous functions such as metabolism, breathing, blood pressure, memory consolidation and the removal of neurotoxic proteins. Therefore, if you don’t get adequate sleep, your body has difficulty regulating these functions, potentially resulting in the following health issues.
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- Unwanted Weight Gain
Your body burns calories while you sleep. In so doing, sleep helps regulate your metabolism and body weight. As a result, when you don’t get enough sleep, it can lead to unexpected weight gain and related problems. Chronic sleep deprivation also reduces the energy you’ll have during the day, making it more difficult to want to exercise or work out.
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- Blood Pressure and Heart Disease
In addition to burning calories and regulating your metabolism, sleep also helps regulate your heart rate and sugar levels. Only getting 3 hours of sleep for a prolonged time can lead to increased inflammation, elevated blood pressure and a higher resting heart rate. As a result, people who don’t get enough sleep are more prone to heart problems and diseases than those who get enough sleep.
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- Hormone Deficiencies
Your brain releases important hormones that contribute to your health and wellness while sleeping. This includes testosterone, estrogen, growth hormones, and many more. Sleep deprivation triggers our body’s stress response system, which can lead to a rise in the stress hormone, cortisol, making it even more difficult to fall asleep.
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- Build-up of toxic neuroproteins
Sleep deprivation can reduce a vital function in the brain, where during deep sleep the glymphatic system clears out neurotoxic proteins that are produced during wakefulness. Over time, a build-up of toxic proteins forms, such as amyloid beta—the main component of the plaques that form in the brain during Alzheimer’s Disease. As glymphatic function is found to be dependent on sleep, it highlights just how protective and important the sleep state is.
The New BeSophro App
Better Sleep Starts Here
Discover a toolkit of mindfulness techniques to calm your mind and reset your body for a better night’s sleep.
Mental Effects of Inadequate Sleep
If the physical complications of not getting enough quality sleep aren’t worrying enough, there are also mental health side effects. These side effects happen because your brain recharges and strengthens while asleep. You can experience:
- Increased risk of depression
- Mood swings and irritability
- Confusion, mind fog, and
- sluggishness
- Increased stress and anxiety
Why do some people think 3 hours of sleep is enough?
While every person is different and requires different amounts of sleep, more than 3 hours is certainly required. Some people can function better than others with only 3 hours of sleep or taking frequent naps, but more is always better. People often make the mistake of thinking they’ll have more time if they sleep less and they can be more productive. However, this is untrue, and people soon discover the importance of a good night’s sleep.
“Sleep is not a waste of time. Sleep is important for basically all the cells in your body and all the systems in it. There is no way to replace it with anything else.” — Dr Steven Laureys, Head of Scientific Advisory Board at BeSophro.
What about Polyphasic Sleep?
Polyphasic sleep is where you break up the sleep you would get during the night throughout the day. This means taking several one to two-hour naps throughout the day rather than sleeping for 7 to 9 hours at night. While polyphasic sleep is a decent way to cope with not being able to sleep more than 3 hours at a time, especially for those who work shifts or new mothers, it shouldn’t be considered a permanent substitute for deep sleep at night.
Tired of being tired?
Can you train yourself to function on less sleep?
Although it’s true that your body can somewhat learn to function with less sleep, it will never fully adapt to being chronically sleep deprived. Sleep has certain mental and physical benefits that you can’t replace any other way. Therefore, rather than forcing your body to try to adapt to 3 hours of sleep, you should find ways to increase the amount of sleep you get each night.
Here are some ways you can gain more energy if you experience less sleep:
- Get 30 to 45 minutes of exercise during the day
- Reduce the amount of caffeine you consume
- Do something you enjoy before bed
- Regulate the room temperature, so it doesn’t get too warm
- Invest in a comfortable bed
- Reduce noise and visual distractions while you’re trying to sleep
- Make your room as dark as possible at night
- Practice meditative techniques and deep breathing exercises to calm your mind and body before going to bed
One of the best ways to fall asleep at night and ensure you get a deep sleep is to practice Sophrology. Sophrology is a mental wellbeing practice which combines relaxation, breathing, gentle movement, meditation and visualisation to balance body and mind through the nervous system and enhance performance.
With Sophrology, we become aware of the present moment, learn to let go of negative thoughts and emotions, learn how to respond to stressful situations and physically relax both body and mind, which is the key to restful sleep.
Sophrology can be introduced to your bedtime routine with just 10-minute daily practice to prepare you for deep sleep and support your overall health.
The New BeSophro App
Struggling to sleep?
Discover a toolkit of mindfulness techniques to calm your mind and reset your body for a better night’s sleep.
Whether you’re looking to enhance your sleep, deal with stress or anxiety, transform your mindset or boost your overall well-being, our step-by-step programmes guide you back to your best self—at your own pace, on any device.
The Effects of Light on Your Sleep
Sleep is a complex biological process that is essential for good help and proper functioning of the brain. It’s important for all of the cells in your body and the systems in it. There are an array of factors that can affect your sleep, including stress, caffeine and alcohol intake and certain medications. In this article, we will focus on the effects of light on sleep, why it is important to create sleep-friendly environments and uncover more about the sleep-wake cycle regulated by circadian rhythm.
“Sleep is not a waste of time. There is no way to replace it with anything else.”
– Dr Steven Laureys, Neuroscientist, Head of BeSophro Scientific Advisory Board
What is Circadian rhythm?
Circadian rhythms are 24-hour cycles that are part of the body’s internal biological clock, also known as the circadian clock. It’s found in the brain and follows the 24-hour day-night cycle of the earth and is influenced by external prompts, such as light and temperature. This body clock sets the timings for the circadian rhythm, which regulates sleep-wake cycles, hormonal activity, body temperature and eating and digestion.
The sleep-wake cycle is the most important as it helps you to fall asleep at night and wake up in the morning. Any disruptions to this cycle can lead to sleep problems and other health issues in the future. When light enters the eyes, even through closed eyelids while we sleep, it activates particular cells in the back of the retina which send a signal to the circadian clock in the brain. The brain then sends signals throughout the body to alert organs and other systems that it is time to wake up.
In response to darkness, the pineal gland secretes melatonin, an essential sleep-promoting hormone that is key to the regulation of the circadian rhythm and lets the brain know it’s time to sleep. When our body produces melatonin, we begin to feel drowsy, enabling us to fall asleep quicker.
It’s important to create positive sleep habits, such as following a regular sleep schedule, avoiding caffeine and alcohol before bed and creating a relaxing bedroom environment with no screens. However, it’s also very important to get exposure to bright, natural light at the right time during the day, such as in the morning, and limit this exposure at night, especially nearer to bedtime to avoid disrupting the circadian rhythm.
What is the effect of light on the circadian rhythm?
The effects of light on the circadian clock and sleep are all mediated by the retina through photoreceptors. The light/dark cycle of the sun has a powerful effect on the circadian clock and it is most sensitive to light:
- 2 hours before usual bedtime
- during the night
- 1 hour after usual wake-up time in the morning
The circadian rhythm is controlled by a small part of the brain, known as the circadian pacemaker and is highly sensitive to light, such as the intensity, duration and spectral composition. Blue light, from smartphones and laptops, has a shorter wavelength of around 460-480 nm yet it is the most effective light in reducing the amount of melatonin produced, which is key in promoting deep, restorative rest. When we look at our screens at night and before bed, we are changing our sleep architecture and disrupting the circadian rhythm, making it harder to fall asleep and leading to sleep deprivation.
In contrast, exposure to bright light, preferably natural light, in the morning signals the wake cycle and can improve alertness and cognitive performance, as well as uplift our mood. Exposure to sunlight has been shown to have an array of health benefits, such as regulating circadian rhythm and improving mood and immune function.
Why light should be off while sleeping?
Human biology has evolved with sleep following the natural rise and fall of the sun, however, in today’s society, electronics provide constant illumination. As artificial light shines bright all day long, we must be aware that an excess amount or poorly timed exposure can have a huge impact on our sleep as it causes the circadian rhythm to be misaligned with the day-night schedule.
Here are some reasons why we should avoid light while sleeping:
- Exposure to blue or artificial light during sleep can interfere with your natural sleep cycle and suppress the production of melatonin which helps us fall asleep and stay asleep.
- In addition to affecting our sleep, exposure to artificial light at night has also been linked to various health problems, including obesity, diabetes, and depression.
- Light exposure at night can also affect the transition between sleep cycles, affecting the quality of sleep. Too much light can lead to repeated awakenings which in turn interrupts the sleep cycle and reduces the time spent in deeper, more restorative sleep.
- When your sleep quality and depth are affected you can experience daytime fatigue, irritability, and difficulty concentrating.
- Light entering the retina activates the parasympathetic nervous system which can disrupt our metabolism if we are still asleep.
What are the benefits of sleeping in a dark room?
Limiting our exposure to light as bedtime approaches has a variety of benefits including:
- Exposure to natural light during the day can help regulate the circadian rhythm and improves sleep at night.
- By sleeping in a dark room, you can improve the quality of your sleep, promote melatonin production and wake up feeling more rested.
- When you get more restful sleep you will notice an improvement in your mood and cognitive function during the day.
- Optimum sleep quality is important for our brains as while we sleep the glymphatic system removes neurotoxic proteins accumulated during the day. This waste removal from the central nervous system is essential for maintaining the homeostasis necessary for a healthy environment of the brain.
- Lack of sleep has been linked to an increased risk of chronic diseases such as obesity, diabetes, and cardiovascular disease. When you improve the quality of your sleep by sleeping in a dark room, it may reduce the risk of these chronic diseases.
- Melatonin is not only important for regulating sleep but it has also been shown to have anti-ageing effects. When your sleeping environment is dark, you are promoting the production of melatonin, leading to potential anti-ageing benefits.
- Sleeping in a dark room can help reduce your sensitivity to light, making it easier to fall asleep and stay asleep.
How to regulate your light exposure for sleep
There are several steps you can take to regulate your light exposure and improve your sleep quality.
- Getting light during the day helps to align your sleep-wake cycle with the rising and setting of the sun which can improve the quality of your sleep.
- Try to stop using electronic devices at least 30 to 60 minutes before going to bed. If you want to use your phone or laptop leading up to bedtime, avoid using them in the bedroom and in bed. Consider wearing blue light-blocking glasses.
- Keeping light levels dim for two hours before sleeping can help you fall asleep more easily. You can do this by using warm-coloured bulbs and avoiding electronic devices.
- It’s also important to create a sleep-conducive environment in your bedroom. This includes a cool and dark bedroom, comfortable bedding and keeping noise to a minimum.
- Try blackout curtains and using a sleep mask to block out any remaining light.
Dr Steven Laureys, Neuroscientist, Head of BeSophro Scientific Advisory Board, explains:
“There shouldn’t be any screens in our sleeping rooms. First of all, the blue light from all of the screens and television will inhibit the production of melatonin that’s being produced in the evening. We don’t want the suppression of that natural sedative hormone. Secondly, if these things are going to excite me or maybe even stress me, it’s going to be more difficult to let go and to enjoy a good night’s sleep.”
– Dr Steven Laureys, MD, PhD
If you have issues with your sleep that affect your energy, concentration or mood, you should talk with your doctor. Sophrology is a mental wellbeing practice that you can follow alongside your doctor’s advice. The short, easy-to-follow exercises blend Eastern wisdom with modern science and combine science-backed modalities such as relaxation, breathing, gentle movement, meditation and visualisation that help balance the body and mind through regulating the nervous system.
When you practice Sophrology, you become aware of the present moment, learn to let go of negative thoughts and emotions, learn how to respond to stressful situations and physically relax both body and mind, which is the key to restful sleep. Sophrology teaches you simple techniques to help you to get to sleep quickly and sleep soundly through the night with just 10-minute practices per day. Sophrology can be introduced to your bedtime routine, as well as limiting light exposure, to prepare you for deep sleep.
When you are mindful of light exposure, you can begin to make small changes to your sleeping habits that not only ensure your circadian rhythm remains in sync but also protects your overall health.
Sleep is a complex biological process that is essential for good help and proper functioning of the brain. It’s important for all of the cells in your body and the systems in it. There are an array of factors that can affect your sleep, including stress, caffeine and alcohol intake and certain medications. In this article, we will focus on the effects of light on sleep, why it is important to create sleep-friendly environments and uncover more about the sleep-wake cycle regulated by circadian rhythm.
“Sleep is not a waste of time. There is no way to replace it with anything else.”
– Dr Steven Laureys, Neuroscientist, Head of BeSophro Scientific Advisory Board
What is Circadian rhythm?
Circadian rhythms are 24-hour cycles that are part of the body’s internal biological clock, also known as the circadian clock. It’s found in the brain and follows the 24-hour day-night cycle of the earth and is influenced by external prompts, such as light and temperature. This body clock sets the timings for the circadian rhythm, which regulates sleep-wake cycles, hormonal activity, body temperature and eating and digestion.
The sleep-wake cycle is the most important as it helps you to fall asleep at night and wake up in the morning. Any disruptions to this cycle can lead to sleep problems and other health issues in the future. When light enters the eyes, even through closed eyelids while we sleep, it activates particular cells in the back of the retina which send a signal to the circadian clock in the brain. The brain then sends signals throughout the body to alert organs and other systems that it is time to wake up.
In response to darkness, the pineal gland secretes melatonin, an essential sleep-promoting hormone that is key to the regulation of the circadian rhythm and lets the brain know it’s time to sleep. When our body produces melatonin, we begin to feel drowsy, enabling us to fall asleep quicker.
It’s important to create positive sleep habits, such as following a regular sleep schedule, avoiding caffeine and alcohol before bed and creating a relaxing bedroom environment with no screens. However, it’s also very important to get exposure to bright, natural light at the right time during the day, such as in the morning, and limit this exposure at night, especially nearer to bedtime to avoid disrupting the circadian rhythm.
What is the effect of light on the circadian rhythm?
The effects of light on the circadian clock and sleep are all mediated by the retina through photoreceptors. The light/dark cycle of the sun has a powerful effect on the circadian clock and it is most sensitive to light:
- 2 hours before usual bedtime
- during the night
- 1 hour after usual wake-up time in the morning
The circadian rhythm is controlled by a small part of the brain, known as the circadian pacemaker and is highly sensitive to light, such as the intensity, duration and spectral composition. Blue light, from smartphones and laptops, has a shorter wavelength of around 460-480 nm yet it is the most effective light in reducing the amount of melatonin produced, which is key in promoting deep, restorative rest. When we look at our screens at night and before bed, we are changing our sleep architecture and disrupting the circadian rhythm, making it harder to fall asleep and leading to sleep deprivation.
In contrast, exposure to bright light, preferably natural light, in the morning signals the wake cycle and can improve alertness and cognitive performance, as well as uplift our mood. Exposure to sunlight has been shown to have an array of health benefits, such as regulating circadian rhythm and improving mood and immune function.
Why light should be off while sleeping?
Human biology has evolved with sleep following the natural rise and fall of the sun, however, in today’s society, electronics provide constant illumination. As artificial light shines bright all day long, we must be aware that an excess amount or poorly timed exposure can have a huge impact on our sleep as it causes the circadian rhythm to be misaligned with the day-night schedule.
Here are some reasons why we should avoid light while sleeping:
- Exposure to blue or artificial light during sleep can interfere with your natural sleep cycle and suppress the production of melatonin which helps us fall asleep and stay asleep.
- In addition to affecting our sleep, exposure to artificial light at night has also been linked to various health problems, including obesity, diabetes, and depression.
- Light exposure at night can also affect the transition between sleep cycles, affecting the quality of sleep. Too much light can lead to repeated awakenings which in turn interrupts the sleep cycle and reduces the time spent in deeper, more restorative sleep.
- When your sleep quality and depth are affected you can experience daytime fatigue, irritability, and difficulty concentrating.
- Light entering the retina activates the parasympathetic nervous system which can disrupt our metabolism if we are still asleep.
What are the benefits of sleeping in a dark room?
Limiting our exposure to light as bedtime approaches has a variety of benefits including:
- Exposure to natural light during the day can help regulate the circadian rhythm and improves sleep at night.
- By sleeping in a dark room, you can improve the quality of your sleep, promote melatonin production and wake up feeling more rested.
- When you get more restful sleep you will notice an improvement in your mood and cognitive function during the day.
- Optimum sleep quality is important for our brains as while we sleep the glymphatic system removes neurotoxic proteins accumulated during the day. This waste removal from the central nervous system is essential for maintaining the homeostasis necessary for a healthy environment of the brain.
- Lack of sleep has been linked to an increased risk of chronic diseases such as obesity, diabetes, and cardiovascular disease. When you improve the quality of your sleep by sleeping in a dark room, it may reduce the risk of these chronic diseases.
- Melatonin is not only important for regulating sleep but it has also been shown to have anti-ageing effects. When your sleeping environment is dark, you are promoting the production of melatonin, leading to potential anti-ageing benefits.
- Sleeping in a dark room can help reduce your sensitivity to light, making it easier to fall asleep and stay asleep.
How to regulate your light exposure for sleep
There are several steps you can take to regulate your light exposure and improve your sleep quality.
- Getting light during the day helps to align your sleep-wake cycle with the rising and setting of the sun which can improve the quality of your sleep.
- Try to stop using electronic devices at least 30 to 60 minutes before going to bed. If you want to use your phone or laptop leading up to bedtime, avoid using them in the bedroom and in bed. Consider wearing blue light-blocking glasses.
- Keeping light levels dim for two hours before sleeping can help you fall asleep more easily. You can do this by using warm-coloured bulbs and avoiding electronic devices.
- It’s also important to create a sleep-conducive environment in your bedroom. This includes a cool and dark bedroom, comfortable bedding and keeping noise to a minimum.
- Try blackout curtains and using a sleep mask to block out any remaining light.
Dr Steven Laureys, Neuroscientist, Head of BeSophro Scientific Advisory Board, explains:
“There shouldn’t be any screens in our sleeping rooms. First of all, the blue light from all of the screens and television will inhibit the production of melatonin that’s being produced in the evening. We don’t want the suppression of that natural sedative hormone. Secondly, if these things are going to excite me or maybe even stress me, it’s going to be more difficult to let go and to enjoy a good night’s sleep.”
– Dr Steven Laureys, MD, PhD
If you have issues with your sleep that affect your energy, concentration or mood, you should talk with your doctor. Sophrology is a mental wellbeing practice that you can follow alongside your doctor’s advice. The short, easy-to-follow exercises blend Eastern wisdom with modern science and combine science-backed modalities such as relaxation, breathing, gentle movement, meditation and visualisation that help balance the body and mind through regulating the nervous system.
When you are mindful of light exposure, you can begin to make small changes to your sleeping habits that not only ensure your circadian rhythm remains in sync but also protects your overall health.
Help balance your nervous system with Sophrology
Many of us live a life that creates high levels of stress, both for the mind and body, and there is one system that keeps the score: our nervous system. It tends to be in a state of constant overstimulation. If we want to feel calmer, sleep better or improve our focus, we need to look after our nervous system.
When we have a balanced nervous system, the body is able to function normally, as well as to repair, regenerate and heal itself. We feel confident and safe, which helps us to adapt, respond and manage stressful incidents that may arise.
Alternatively, an out-of-balance nervous system puts our body in a very stressful and high-alert state, as our “fight-or-flight” response becomes overly dominant. Studies show that being able to successfully deal with stressors contributes to better health and wellbeing. So, how can we help maintain a healthy nervous system?
In this blog, we will look at how we can support and heal our nervous system with mediative techniques, such as Sophrology. We will explore the science and research behind how being aware and connected to our mind and body helps calm the sympathetic nervous system and at the same time, activates the parasympathetic nervous system, making us feel alert, yet calm and grounded.
Why is the nervous system important?
First, let’s take a look at why the nervous system is so important. It’s a network of neurons which generate and transmit information between all parts of the human body. The nervous system is responsible for the function of two main responses: voluntary conscious responses, activated by muscles, and involuntary responses that we cannot control, such as breathing, sweating and digestion.
The nervous system plays a vital role in nearly every aspect of our health and wellbeing. It connects our body and mind, regulates our emotional and mental state, immune system and every other body system. To summarise, the nervous system controls everything that makes us human; our consciousness, cognition, behaviour and memories.
The anatomy of the nervous system consists of:
- Central nervous system: Brain and spinal cord
- Peripheral nervous system: Spinal and cranial nerves
- Somatic nervous system
- Autonomic nervous system
The two systems work together to gather information from internal and external sources. They process the information and then dispatch instructions to the rest of the body, facilitating an appropriate response. Normally, the brain is the final destination for the collected information, which it sorts and files before sending out commands.
In this blog, we will specifically focus on the automatic nervous system (ANS).
What does the autonomic nervous system do?
The autonomic nervous system regulates involuntary responses including heart rate, blood pressure, respiration and digestion. It consists of three anatomically distinct divisions:
- Sympathetic nervous system (SNS)
- Parasympathetic nervous system (PNS)
- Enteric nervous system (ENS)
The Sympathetic Nervous System
The sympathetic nervous system prepares our bodies for situations of increased physical activity. It’s commonly described as “fight-or-flight” as it enables the body to handle stressors through reactions such as faster breathing, increased heart rate, elevated blood pressure, dilated pupils and redirection of blood flow.
The Parasympathetic Nervous System
The parasympathetic nervous system prepares our bodies for energy conservation, promoting “rest and digest” activities, such as lowering the heart rate and blood pressure and kick-starts digestion. The vagus nerve makes up about 75% of the parasympathetic nervous system, promoting cardiac relaxation and other “rest and digest” processes.
The Vagus Nerve
The vagus nerve starts in the brain and goes through the neck, chest and abdomen. It is used to counteract your “fight-or-flight” system and it’s how you develop a healthy stress response to become resilient and able to navigate stressful and difficult situations. You can stimulate your vagus nerve to feel calmer and clearer, benefiting your autonomic nervous system and mental health. A healthy vagus nerve means you react mindfully, regulate emotions, have greater connections and improve your physical health. The vagus nerve also manages your fears and, according to Medical News Today, it sends information from the gut to the brain which helps you to remain calm when you are stressed and lets you know when you are no longer in danger. Hence, the term “gut feeling”.
What is a dysregulated nervous system?
When your nervous system is dysregulated, it means it is out of balance. The sympathetic nervous system, which is responsible for managing stressful incidents and emergencies, takes over and your parasympathetic nervous system, which helps you to calm down and rest, is unable to control how you are feeling, thinking, or behaving. To put it simply, when your nervous system is unbalanced, your body is put in a very stressful and hypervigilant state all the time.
When the ANS is functioning as normal, the SNS activates when you encounter a stressor and quietens again once you’ve recovered. When we experience constant stress from our busy lifestyles or have experienced trauma in the past, our brain and body become less able to enter the “rest and digest” state, which can have a negative impact on our mental and physical health. The SNS and PNS work together to maintain homeostasis and when they act out of balance, our body remains in panic mode and can’t fully engage in stress response or has the chance to rest. Instead, we are constantly agitated, restless or anxious as our “fight-or-flight” mode is always activated.
Common signs of a dysregulated nervous system
It’s not always obvious when your nervous system is out of balance. Here are some possible signs:
If you are experiencing any of these signs, it’s important for your wellbeing and mental health to first talk to your doctor about it, and then support your body and mind by taking the best steps to naturally help regulate your nervous system, so you can go back to feeling more relaxed and in control of your life.
10 possible causes of an unbalanced nervous system
When we encounter a stressful situation, our body protects us by activating the sympathetic nervous system and entering into the “fight-or-flight” mode. This causes our heart rate and blood pressure to increase, our muscles to constrict and our digestion paused. The body also releases stress hormones cortisol, adrenaline, noradrenaline and an array of other hormones that decrease white blood cells and antibodies, which are vital in maintaining a healthy immune system.
When we experience stress repeatedly and the stressors are not managed, it can lead to an unbalance in the mind, brain and body. It’s important to understand what causes your nervous system dysregulation by speaking to your doctor, as once you know what the root causes are, you can begin to increase your awareness and manage any triggers by changing your mindset and lifestyle.
- Lack of movement
- Poor sleep quality
- Chronic stress and anxiety
- Processed food
- Sugary drinks
- Alcohol
- Low sun exposure
- Disconnection and loneliness
- Chaotic and unorganised environments
- Dehydration
How to help heal your nervous system with Sophrology
Sophrology is a wellbeing practice combining modalities that have been scientifically researched, namely relaxation, breathing, visualisation and movement, and can have a profound impact on the wellbeing of the mind and the body and, therefore your life.
By following a consistent practice, even just 10 minutes a day, Sophrology provides you with the tools to feel calm and grounded even in stressful situations, helping you with anxiety, gain more restful sleep, and unlock your inner potential to reach your goals and transform your life one day at a time.
Although there is no quick fix, it is possible to regulate your nervous system and gradually rewire your brain to switch between the “fight-or-flight” and “rest and digest” modes.
One very effective way to regulate your nervous system is by practising mediative techniques, such as Sophrology. When we practice Sophrology, we become aware of the present moment, learn to let go of negative thoughts and emotions, learn how to respond to stressful situations and physically relax both body and mind, which is the key to bringing our autonomic nervous system back into balance.
However, it’s not the calming effect that heals the nervous system, it’s restoring the balance between the autonomic states. To regulate our nervous system, we need to:
- Be aware of our body’s sensations and emotions to be able to switch between the SNS and PNS.
- Regulate our emotions and learn how to respond to stressors and fears in a healthy way.
- Try to undo the negative effects of chronic stress.
- Improve our ability to cope with stress.
- Reconnect with others and build supportive and meaningful relationships.
- Follow healthy habits that are conducive to nervous system health, e.g. sleep schedule, nutritious diet, exercise and resting.
How to activate the parasympathetic nervous system with Sophrology
You can lower stress and anxiety and activate the parasympathetic nervous system by introducing certain activities to your daily life. Slowing down enough to enter the parasympathetic state shouldn’t be difficult and you can do it on the go or even at home. Sophrology focuses on a series of exercises that incorporate simple and easy-to-follow practices that you can use to bring instant calm into your day, increase your focus and confidence or feel more grounded in the present moment.
Here are 5 ways Sophrology can activate the parasympathetic nervous system:
1. Breathe:
Do you hold your breath when you’re concentrating or take shallow breaths when you’re nervous or anxious? These responses are instinctive rather than helpful. Holding your breath doesn’t help concentration, and shallow breathing actually makes anxiety worse. When we control our breath, we immediately steady ourselves. Deep breathing, like the box breath exercise or a strong exhale, activates the vagus nerve, which activates a relaxation response throughout our bodies. The simple act of controlled breathing switches our autonomic nervous system from the sympathetic state to the parasympathetic state, allowing our mind and body to restore balance. When you learn to navigate and control your breath, you can feel more equipped to deal with any situation in your life.
2. Relaxation:
Practising relaxation techniques, such as meditation, has been scientifically proven to activate the parasympathetic nervous system and downregulate the sympathetic nervous system, which instantly helps us to relax. Meditation can help us to not react impulsively to stressors, manage triggers, improve sleep and help regulate our emotions. Sophrology is meditation for people who think they can’t meditate. Also known as dynamic relaxation, Sophrology goes a step further by truly relaxing your sympathetic nervous system. In some instances, the practices can be done lying down to reach a new level of relaxation. Sophrology offers similar benefits to meditation and uses our consciousness’ inherent power to positively influence the body and mind and transform our wellbeing.
3. Visualise:
Visualising can be an incredibly powerful tool and has the ability to stimulate the parasympathetic state by helping the body feel like the calming visuals and positive thoughts are happening in reality. You can use happy memories of where you have felt your most relaxed and calm to trick your mind into feeling like you are actually there. In Sophrology, we use visualisation to empower you to create your future, prepare for nerve-wracking events and aid restful sleep—which plays a key role in regulating our nervous systems.
4. Movement:
Stress often accumulates in our bodies and we carry this tension with us all day. Movement increases blood flow and dilates blood vessels to the muscles. When we release all the tension through movement, it helps the body relax into the parasympathetic state. Sophrology alternates between stillness and gentle movement and is an effective way of helping even the most resistant to relax and learn to meditate. When we move our bodies, it creates more sensations for us to observe. Taking a pause increases focus and concentration and teaches us to be a nonjudgemental observer of our inner world. This combination also teaches us that we cannot be efficient 24 hours a day, we actually have to learn to pause. The brain and body need that.
5. Gratitude:
Gratitude is something everyone can practice once in a while. When you practice gratitude, you are facilitating the parasympathetic system to create resilience and reduce stress. An easy way to practice gratitude is to start your morning or end your day by making a list of things you are grateful for. You can also do a 5-minute Sophrology practice at your desk or in bed before you sleep with the intention of gratitude. If you do this regularly enough, you may start noticing a positive change in how you approach everyday challenges. You may find it easier to focus on the positive rather than the problems, which in turn reduces stress and anxiety.
Stress has become an integral part of our daily lives and it has a significant impact on our physical and mental health. We are constantly on high alert and on guard. Once you realise this, it’s important to take action, and nurture and balance your nervous system. Hopefully, these simple steps can help guide you on your self-healing journey and inform you about nervous system regulation and how you can look after your mind and body by engaging with your parasympathetic nervous system, so you can begin to feel truly relaxed and calm and restore control in your life.
Our easy-to-follow online stress management courses teach you strategies that will show you;
- How to reduce & relieve stress
- How to deal with anxiety
- How to live a calmer life
- How to unlock your true potential
This is done through a number of exercises and techniques that will empower you and help you reach your personal and professional goals.
You learn the super tools that can be applied to every situation in your daily life such as when you feel stressed and anxious, lacking in confidence or when you want to feel more empowered. These short, effective Sophrology exercises are perfect to practice on the go, anywhere and anytime you need them most and will help guide you to reach your full potential.
Natural Health – Try a Sophrology Ritual
BeSophro and the benefits of Sophrology have been noticed in the press!
Thank you Natural Health and Woman’s Own for featuring us.
How to Unclench with Dominique Antiglio – Enough, the podcast
Do you ever notice that you’re completely clenched up? As in, your neck has gone missing. Your jaw is in a vice grip. What IS it about the neck and jaw area? To listen to Dominique Antiglio’s interview with Mandy Lehto, where they talk about this and more. You’ll learn why we tend to hold tension in the jaw and neck area, and some brilliant techniques to unclench. Click here to listen to Enough, the podcast Episode 41: How to Unclench.
Thank you, Mandy, for having us on your show and for supporting to spread the Life-Changing Power of Sophrology.
Visit her website mandylehto.com/listen/ to learn more about her work.
Why are role models so important for our youth?
“Children are great imitators, so give them something to imitate.”
Do you know who your child’s role models are? They can find a role model in their parents, older siblings, friends, teachers, celebrities or anyone they admire and look up to. Finding a positive role model for our youth is important for their development and for them to grow up to be healthy, happy and considerate individuals. They can adopt these traits by observing and experiencing positive qualities and behaviours from their role models.
What is a role model?
A role model is someone whose behaviours serve as an example that influences others, especially young people. When children have a positive role model, they are more likely to emulate the habits and even perspectives of those they look up to most, which can last a lifetime.
For many children, the most important role models are their parents—they don’t do what they say, they instead do what they see them doing. As a parent, I have found it very useful to outline my identity and values that I have wanted to model for Elliot, so I can help shape him into a kind, resilient, honest and happy boy.
Family can be a great source of positive role models. We should encourage our children to listen to their parents’ and grandparents’ stories to learn about their struggles and path of success and failure to guide them about what to do and what to avoid in life.
Why are role models important?
Role models are important because they help guide our youth in the right direction as they begin to make life decisions. They provide inspiration and support when they need it most and our children can observe and learn how they tackle and face difficult situations.
Role models are important for our youth because they:
- Encourage them to pursue their passions and believe in themselves
- Listen to their opinions and stories without judgement
- Provide insight when asked
- Remind them that they are not alone
- Inspire them to explore school and career options
- Teach them social skills
Children develop as the result of many experiences and relationships in their early life. Role models play an important role in inspiring our children to learn, overcome obstacles, and understand that positive values can be lived each day.
How to be a positive role model:
For young people especially, role models set important examples of how to behave, achieve goals and success. Some qualities of a positive role model include:
- Living a healthy and balanced lifestyle
- Demonstrate respect and self-awareness
- Shows passion and commitment to their clear set of values and goals
- Having the ability to overcome obstacles
One of the easiest ways to shape our children is to be a good role model. This might mean we need to take a closer look at our habits and behaviours and make some changes, which will ultimately benefit you and your children. Of course, no one is perfect or needs to be, but Sophrology is a good place to start for some self-discovery and self-development.
How you can be a role model with Sophrology
You can develop your own toolbox of quick and easy 10-minute daily practices with Sophrology that will support your mental health and prepare you to deal with everyday issues that your kids can learn from. We should all learn to prioritise our wellbeing so that our children will for example understand the importance of integrating self-care into our daily routines. Trust that the work you do on yourself will save your children time—and maybe even money on therapy in the future! They are, after all, connected to how you feel.
Sophrology also helps people learn to be non-judgmental and to look for new possibilities— like being more confident, for example—great attributes for our children to grow up around. People who practise Sophrology regularly learn to listen to more positive sensations within themselves and can carry these positive feelings with them all day.
Try Sophrology with the family today with our easy-to-follow practices combining breathing, relaxation, movement, and visualisation to empower you as a role model in your daily life.
Sophrology will teach you the super tools that can be applied to every situation in your daily life such as when you feel stressed and anxious, lacking in confidence or when you want to feel more empowered. These short, effective Sophrology exercises are perfect to practice on the go, anywhere and anytime you need them most and will help guide you to reach your full potential.
How to use Sophrology to reduce your everyday stress | Metro
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Thank you, Metro, for the feature about "How to use Sophrology to reduce your everyday stress" where Dominique Antiglio talks about Sophrology and shares three exercises to practice.
Click here to read the article.
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The New Mom Boss Podcast – Sophrology in Motherhood with Dominique Antiglio
Sophrology in Motherhood on The New Mom Boss Podcast
Thank you The New Mom Boss Podcast for having me on your podcast. It was so lovely to speak with the founder, Kallista Andersen.
Tune in as we speak about all things Sophrology and motherhood. We discussed what Sophrology is and how it can help us become more intuitive. As well as share some tips on how moms can incorporate Sophrology to help reduce, manage, and prevent stress, anxiety, and burnout.
This is a special one so I do hope you tune in! Listen for a great conversation here.
I hope you enjoy it!
Sophrology with Dominique Antiglio in Mother Tongue Podcast
Sophrology with Dominique Antiglio in Mother Tongue Podcast
Thank you Mother Tongue Podcast for having me on your podcast. It was so lovely to speak with fellow mothers Ellis and Maryanne.
Tune in as we speak about all things Sophrology. What is it? Why is it important? How can it help?
This is a special one so I do hope you tune in! Listen for a great conversation with here.
I hope you enjoy it!
ASICS Movement for Mind and Sophrology in South China Morning Post
Thank you to, South China Morning Post, for the feature about ASICS Movement for Mind where Dominique Antiglio, shared about Sophrology and how it contributes to a holistic approach to well-being.
Click here to read the article, and to learn more about ASICS Movement for Mind, click here
How to improve your mental and physical health in eight weeks: expert-led free course from Asics works on your fitness, breathwork and mindfulness
Stress Management & Sophrology on BBC Radio
Dominique Antiglio on the BBC Radio London sharing Sophrology and tips to better deal with post-lockdown stress levels.
"Speaking with Jeanette on BBC Radio London was really exciting as I was able to share my tips and Sophrology practices to help deal with the high level of stress post lockdown. It is extra special to connect to Londoners in this way as I feel so grateful everyday to live in this beautiful city. Thank you to Jeanette Kwakye BBC Radio London for having me!" - Dominique Antiglio
Click here to listen, the interview starts at the 40" mark. BBC Radio Show
