Insomnia, this sleep disorder that affects millions of French people, often creeps into our lives like an unwanted visitor. Whether it is difficulty falling asleep, frequent nighttime awakenings or an inability to enjoy restful sleep, its consequences can be as exhausting as they are invasive. However, faced with this problem, gentle and natural solutions such as sophrology are increasingly emerging as an effective alternative.
We will define sophrology, define its principles, its fields of application and objectives, then we will discuss the use of sophrology in several types of insomnia and list practical advice for good sleep hygiene.
- What is sophrology?
- Why can sophrology help with insomnia?
- When to use sophrology against insomnia?
- Tips for good sleep hygiene to avoid insomnia in addition to sophrology
What is sophrology?
Sophrology is a psychocorporeal alternative medicine technique based on the relationship between the body and the mind . The practice of sophrology is based on a combination of relaxation , breathing and positive visualization techniques aimed at promoting general well-being and reducing stress. The patient's support is mainly based on the voice of the sophrologist .
Sophrology is a personal development tool that focuses on self-relationship and autonomy . As a result, it allows you to find and develop your own abilities: calm, better self-knowledge, well-being, self-confidence, harmony between the mind and the body, emotional balance thanks to gentle methods whose objectives are:
- relief of certain phobias;
- fight against insomnia;
- stress management;
- emotions and pain;
- strengthening concentration and memory capacity;
- fight against eating disorders;
- fight against certain addictions;
Why can sophrology help with insomnia?
The search for restful sleep is essential and sophrology has its place in this quest. Therapists specializing in sleep have noted a positive evolution with the implementation of protocols whether in individual or group sessions .
Indeed, becoming an actor in your sleep by learning to prepare for your sleep before bedtime, to manage your nervous tension and/or anxiety , and becoming aware of your breathing allows you to find restorative sleep and regulate your sleep cycles.
For optimal results, it is recommended to follow sessions guided by a certified sophrologist.
When to use sophrology against insomnia?
Sophrology against insomnia linked to anxiety
Stress affects different physiological functions that increase wakefulness. We then observe hyperarousal which induces difficulties in falling asleep associated with difficulties in maintaining sleep with poor quality of sleep, that is to say, non-restorative sleep . In addition, ruminations induced by a state of stress or invasive ideas linked to the worries of daily life can increase this stress and cause chronic insomnia .
Sophrology against psychosomatic or psycho-physiological insomnia
This sleep disorder, which is the most common form of chronic insomnia, is secondary to poor acquired sleep habits that have ended up conditioning your brain.
Every night, it's the same thing: no matter how hard you try, you have a hard time falling asleep or sleeping without waking up. Often, you even have sleepless nights. It's not inevitable, you can find a peaceful night thanks to sophrology which will allow you to rebalance your sleep by taking a step back from insomnia and destroying negative conditioning by releasing the physical, emotional and mental tensions at the origin of this conditioning .
Sophrology against insomnia linked to a change of rhythm (shift work, jet lag, etc.)
The biological (or circadian) clock regulates our wakefulness and sleep rhythms over a period of more or less 24 hours . This group of neurons located in our brain also regulates other physiological and biological functions such as body temperature, hormonal secretions (including melatonin and cortisol), blood pressure, alertness, etc. This clock is reset every day thanks in particular to the light/dark cycle, but sometimes "desynchronizers" come and disrupt it and, at the same time, our sleep.
Sophrology promotes a level of alertness located between wakefulness and sleep. During the sessions, you work on these different states of consciousness which lead the body and mind towards:
- letting go ,
- develops listening to the body ,
- pay attention to your physical sensations,
- detect peaks of energy or fatigue during the day or even signals of bedtime (yawning, heavy eyelids, feeling of being “in cotton wool”, etc.).
Tips for good sleep hygiene to avoid insomnia in addition to sophrology
Adopting a sleep ritual that is tailored to your needs is essential to improving the quality of your rest . Each person can establish soothing habits, such as drinking herbal tea , brushing your teeth or putting on pajamas, to send the body a clear signal of preparation for sleep. At the same time, it is important to maintain social ties with loved ones, especially with the elderly or those who are alone, as this helps reduce stress and promotes emotional well-being, which is conducive to better sleep.
Physical activity also plays a key role in regulating sleep, provided that it is practiced during the day. In the evening, quiet activities such as reading , listening to soft music , knitting , crocheting or even coloring can soothe the mind. Keeping a "to-do list" for the next day allows you to free your mind from intrusive thoughts and to reassure yourself about the tasks to be accomplished, thus facilitating a peaceful sleep. On the other hand, it is essential to avoid exposure to screens , whose blue light disrupts the production of melatonin, as well as to limit excessive media exposure, a source of stress.
Stimulants such as coffee or tea should be avoided after 4 p.m. , as should alcohol, which, although it may give the impression of relaxation, profoundly disrupts sleep cycles. A balanced and light meal , taken early in the evening, is preferable so as not to weigh down digestion during the night. The bedroom should also be a sanctuary of rest: well ventilated and kept at an ideal temperature between 19 and 20°C, it should be conducive to relaxation.
For those who have persistent difficulties, herbal medicine can be a valuable ally. Plants such as valerian, passionflower or lemon balm are known for their calming properties and can be used in addition to good practices to treat insomnia naturally. By integrating these strategies into a consistent and adapted routine, it is possible to create an environment and conditions that promote better quality sleep.

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Discover Duo Sleep!Sophrology, as a natural and gentle method for managing stress and anxiety, which are the main disruptors of sleep, is a preferred solution to promote a return to peaceful sleep in cases of insomnia.
If the natural solutions and advice given are not enough and insomnia persists, you should consult your doctor for appropriate treatment.