Les petites folies de Marie

4 exos pour mieux dormir

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Le sommeil est vital pour notre santé. Quand nous dormons, nos tissus et nos organes se réparent, les fonctions de notre organisme se rétablissent… Le secret réside dans la détente et le lâcher-prise. Ces exercices favorisent l’endormissement.

  1. Masser l’abdomen

Se masser le plexus, au niveau de l’abdomen, entre le sternum et le nombril. C’est à cet endroit que naît de nœuds qui nous oppressent dans les moments de stress. Il faut débloquer cette zone pour retrouver un meilleur sommeil. Massez avec la paume de votre main en faisant des petits cercles dans le sens des aiguilles d’une montre. Le secret d’un bon sommeil est dans le calme intérieur.

  1. Faire une sieste flash pour récupérer

Lorsque vous n’avez pas assez dormi, vous pouvez compenser dans la journée avec une sieste de 3 minutes qui vous permettra de récupérer rapidement. Elle se pratique assise ou allongée. Adoptez une position qui vous permet de relâcher votre dos, votre nuque et vos membres. Fermez vos yeux pour immerger, et respirez lentement, baillez à volonté. Imaginez un petit rayon de soleil qui se pose sur vous, sentez votre corps devenir progressivement chaud et lourd. Laissez venir des images agréables et des couleurs. Paupières fermées, décrivez des cercles avec vos yeux, dans un sens et dans l’autre. Ensuite, laissez-les se rouvrir naturellement.

  1. Visualisez un souvenir heureux qui vous réconforte

Perturbée par le flot de vos pensées, vous n’arrivez pas à trouver le sommeil et vous vous tournez dans tous les sens… Allongez-vous d’abord sur le dos. Imaginez qu’un courant de détente traverse votre corps de la tête aux pieds. Prenez conscience des points d’équilibre de votre corps. Concentrez-vous sur votre respiration, inspirez par le nez, expirez lentement et profondément par la bouche. Remémorez-vous une circonstance de votre vie heureuse. Imprégniez-vous des sensations agréables que vous a procuré cet épisode de votre vie. Revivez cet instant intensément, comme s’il se déroulait ici et maintenant. Laissez-vous porter par ces sensations enivrantes.

  1. Pratiquer la respiration nasale relaxe

Examens à préparer, surcharge de travail, couchers à des heures variables… Ce n’est pas toujours évident de trouver le sommeil. Cet exercice de respiration nasale qui détend le corps et le ventre va y aider, car le nez est lié au système digestif. Fermez votre narine gauche avec votre index et par la narine droite inspirez l’air frais. Ensuite fermez votre narine droite et expirer l’air chaud par la narine gauche. Recommencez 10 fois puis relâchez tous les muscles de votre corps. Cet exercice provoque une sensation thermique qui  conduit à une grande détente.

Le saviez-vous ? 73% des français ressentent la fatigue durant la journée. Pas étonnant quand on sait qu’ils ne dorment que 7 heures par nuit en semaine, soit un déficit cumulé de presque deux semaines par an.

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