Sleep is not a luxury. It’s a biological necessity. Yet for millions of people, a good night’s sleep feels out of reach.
Whether you’re struggling to fall asleep, waking up in the night, or starting the day feeling drained, you’re not alone. Understanding how sleep works can be the first step towards restoring it.
Why sleep is essential for health
When you sleep, your body and brain perform vital maintenance functions.
Getting enough quality sleep is vital for your mental, emotional, and physical health. Sleep plays an essential role in helping your brain consolidate memories, regulate hormones, and even clear out harmful waste via the glymphatic system. Poor sleep has been linked to issues such as weakened immunity, heart disease, anxiety, depression, weight gain, and cognitive decline.
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Better Sleep Starts Here
Discover a toolkit of mindfulness techniques to calm your mind and reset your body for a better night’s sleep.
The architecture of sleep: What happens at night
Sleep isn’t a single state. It cycles through four stages multiple times a night:
- Stage 1 (Light sleep): The transition from wakefulness
- Stage 2 (Deeper relaxation): Heart rate and body temperature drop
- Stage 3 (Deep sleep): The body undergoes physical restoration
- Stage 4 (REM sleep): Brain activity increases, and most dreaming occurs
Each stage has a specific function, and disruptions to this cycle can leave you feeling tired even after a full night in bed.
Poor sleep has been linked to issues such as anxiety, depression, weight gain, and cognitive decline
What regulates your sleep?
Your sleep is governed by two key systems:
- Sleep-wake homeostasis: The longer you’re awake, the more pressure builds to sleep
- Circadian rhythms: Your internal clock, influenced by light and darkness, helps signal when to sleep and wake
Chemicals and hormones such as melatonin, adenosine, cortisol, and GABA are involved in managing these cycles. Disruption from stress, screen use, caffeine, or inconsistent routines can throw these systems off balance.
How to support natural sleep mechanisms
Improving your sleep often starts with lifestyle changes that align with your body’s natural rhythms. These might include:
- Reducing screen time before bed
- Sticking to a consistent bedtime
- Managing stress during the day
- Creating a relaxing wind-down routine
How Sophrology can help support better sleep
Sophrology is a mind-body practice that can help prepare you for better rest by supporting the body’s natural sleep processes. Through simple techniques like breathing, gentle movement, relaxation and visualisation, Sophrology can help:
- Encourage the production of sleep hormones: Relaxation and breathing may help prime the body for melatonin release while calming stress responses
- Soothe the nervous system: Practices can activate the parasympathetic system, helping the body shift into “rest and digest” mode
- Quiet a racing mind: Visualisations and meditative techniques can help reduce intrusive thoughts that often delay sleep onset
- Ease tension: Gentle movements and body awareness exercises may help release muscular tension accumulated throughout the day
Tired of being tired?
The clinical evidence
Sophrology is used around the world in hospitals, universities, schools, and private clinics to support people dealing with stress, anxiety, insomnia, pain, and more.
From managing chronic conditions to helping people prepare for exams or surgery, its gentle techniques can be adapted to many real-life challenges.
Here are just a few examples of clinical studies exploring how Sophrology can help:
- A 2023 Spanish study found that a five-week Sophrology programme significantly reduced symptoms of chronic insomnia, with benefits sustained for at least six months.
- In 2020, again in Spain, the University of Barcelona found that Sophrology can help reduce depression and improve anxiety management.
- A 2018 French study showed that Sophrology and hypnosis may reduce pain, stress, and anxiety in oncology patients.
To understand the science and how Sophrology works, see: Sophrology and Science
A gentle approach to restful sleep
At BeSophro, we offer simple, guided practices to support your sleep routine. Whether you’re managing stress, navigating hormonal shifts, or simply looking to wake up feeling more refreshed, Sophrology can help you take back control of your nights — and your days.
CLIENT TESTIMONIAL
“The techniques I learned have helped me calm down in very stressful situations and completely changed my relationship with sleep. If I wake up in the night, I no longer worry about getting back to sleep. Instead, I focus on relaxing and knowing that I’ll fall asleep eventually. I would highly recommend Sophrology to anyone struggling with sleep issues."
– Fiona –
4 key Sophrology exercises for a better night's sleep
Here are four powerful Sophrology techniques to try tonight
1. The Tratac (Focus and calm your mind)
- What it is: An eye-tracking exercise that can help quiet racing thoughts by focusing on a single point.
- How to do it: Raise your arm in front of you with your fist clenched and thumb pointing up. Focus on your thumb as you inhale and hold your breath. Bring your thumb between your eyebrows, go cross-eyed, and then close your eyes as you exhale, lowering your arm to rest on your thigh.
- Why it helps: The Tratac can help sharpen focus and calm mental chatter, promoting relaxation for better sleep.
2. The Body Scan (Release tension and relax the body)
- What it is: A guided relaxation exercise to release tension throughout your body.
- How to do it: Close your eyes and notice your breathing. Gradually focus on different parts of your body, starting at your toes and moving upward—feet, legs, pelvis, torso, arms, neck, and head. Visualise tension leaving each area as you exhale.
- Why it helps: The Body Scan can help soothe your nervous system and create a sense of calm throughout your body.
3. The Pump (Energise and let go of stress)
- What it is: A dynamic breathing and movement exercise to release stress and reset energy levels.
- How to do it: Stand with your arms by your sides and fists clenched. Inhale deeply, then hold your breath while pumping your shoulders up and down. Exhale forcefully as you release your arms. Repeat 2–3 times.
- Why it helps: The Pump can help release physical and emotional tension during the day, helping your body transition into rest mode.
4. The Bubble (Visualise and protect your peace)
- What it is: A visualisation exercise that creates a mental “safe space” to promote deep, uninterrupted sleep.
- How to do it: Sit or lie down in a quiet space. Close your eyes and breathe deeply. Imagine yourself surrounded by a soft, glowing bubble of light. Visualise this bubble shielding you from distractions, stress, or negativity. Focus on the warmth and safety it provides as you drift into relaxation.
- Why it helps: The Bubble can help you set boundaries for mental peace, reduce anxiety, and foster a sense of security essential for deep sleep.
Exercise Library: Master Every Practice
Master each Sophrology exercise with ease through our guided video library
Sophrology fits effortlessly into your life
Sophrology is designed for busy lifestyles. In just 10 minutes a day, you can practice these techniques anywhere – at home, in the office, or even on a walk. No special equipment or prior experience is required, making it easy to sustain as part of your routine.
Join thousands already experiencing the benefits – sleep better, stress less, and wake up ready to shine. Subscribe to the BeSophro app and enjoy peaceful nights.
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.