Sophrology: your ally for a good night's sleep during pregnancy

When pregnant, sleep can quickly become disrupted — the impacts are many and evolve throughout pregnancy. It is important to adapt continuously in order to accommodate the effects on your energy levels.

In the first trimester, it is:

• the onset of significant hormonal changes that affect sleep quality: the ongoing tug-of-war between progesterone (increased daytime sleepiness and night-time waking) and oestrogen (unstable sleep cycles).
• increasing pressure on the bladder, which can lead to several night-time wake-ups
• intrusive thoughts linked to the stress of pregnancy or birth, which can lead to insomnia.
• morning sickness causing early wake-ups and increasing the feeling of fatigue.

In the 2nd trimester, the expectant mother may notice an improvement in sleep quality 

• hormones stabilise, leading to a potential boost in energy levels
• the baby and uterus press less on the bladder, which can reduce the number of wake-ups during the night

On the other hand, new discomforts may appear and disrupt sleep, such as: 

• heartburn caused by the baby pressing on the stomach
• uterine contractions
• leg cramps or restless legs
• or simply the baby's little kicks as soon as the expectant mother rests!

And finally, in the 3rd trimester, the growing size of the uterus and new hormonal changes will bring fresh sleep disruptions, such as: 

• changes in sleep cycles (increased night-time waking and insomnia)
  stomach cramps
• difficulty breathing
• very vivid dreams and nightmares
• a bladder once again compressed, requiring relief several times during the night
• …

La grossesse est un chamboulement énorme dans le corps de la future maman : des hormones qui fluctuent, des nouvelles émotions qui la traversent, des pensées ou des moments stressants, des changements physiques et un sommeil mis à rude épreuve…

Que ce soit pour une première grossesse ou toutes les suivantes, on (re)découvre son corps, il faut trouver un nouvel équilibre et apprendre à gérer ses différentes émotions, soulager de nouvelles douleurs physiques et ne pas se laisser submerger par le stress ou la peur de mal dormir.

La fatigue et le stress sont 2 émotions qui ne font pas bon ménage, un cercle vicieux peut vite s’installer, il faut donc rester à l’écoute de son corps afin de limiter au maximum l’installation d’un mauvais sommeil pendant la grossesse (mais pas que !).

Quelques infos d’abord pour bien comprendre le fonctionnement de notre corps : 
Lors d’une situation stressante, le corps va tenter de lutter contre ce stress et ainsi provoquer la sécrétion d’hormones : l’adrénaline et le cortisol. Ces 2 hormones vont stimuler notre état de vigilance et favoriser la création des ressources énergétiques.

Ainsi, notre stress va augmenter notre niveau d’attention et notre énergie et peut alors entraîner des troubles du sommeil et donc de la fatigue. Inversement, la fatigue engendre un mauvais sommeil et donc du stress.

Voici quelques conseils pour palier à des problèmes d’endormissement le soir, se rendormir après des réveils nocturnes, la sensation d’être fatiguée le matin et diminuer son état de stress global. Chaque future maman pourra trouver LA meilleure option pour elle.

• Respecter les signes de fatigue, en étant l’écoute de son corps. Dès que les premiers signes de fatigue apparaissent, il faut essayer d’aller se coucher le soir ou faire une sieste la journée si cela est possible.
• Essayer au maximum d’avoir un rythme de sommeil régulier : avec des heures fixes de coucher et de lever dans un environnement idéal et agréable (température adaptée dans la chambre, pas d’écran…)
• Pour évacuer ses pensées envahissantes avant d’aller se coucher : lire, écouter de la musique, ou noter sur un papier toutes les pensées et émotions qui émergent pour pouvoir les reprendre le lendemain matin si besoin.
• Adapter son alimentation pour mieux gérer les reflux, les nausées, les problèmes digestifs et s’assurer un apport en fer, en acide folique, en magnésium, en calcium suffisant, mais également boire beaucoup d’eau dans la journée. La prise d'un complément alimentaire grossesse multivitamines permet de couvrir les besoins en nutriments essentiels.
• Trouver une position agréable pour la nuit qui soulage la vessie ou diminue les gênes respiratoires. La position sur le côté gauche est à privilégier pour faciliter la circulation sanguine.
• Pratiquer de la relaxation comme la sophrologie permettant de réduire le niveau de stress et d’anxiété pendant la journée et avant d’aller se coucher.

Bien d’autres choses peuvent être mise en place comme : prendre un bain chaud pour détendre ses jambes, faire du yoga prénatal pour s’étirer régulièrement, surélever ses jambes dans le lit et surtout faites vous confiance pour trouver la position qui sera la bonne pour vous pendant la nuit !

Sophrology is a highly effective relaxation method that helps you become an active participant in your own sleep again. By reducing stress, quietening intrusive thoughts linked to chronic insomnia, or easing physical pain, a sense of inner wellbeing and confidence in your ability to have a peaceful night's sleep can be restored relatively quickly.

Based on breathing, positive visualisation, and deep relaxation, sophrology comprises 2 types of exercises:
- very gentle relaxation exercises, which help you become aware of your body and your breathing. The aim is to achieve muscular relaxation and put yourself in the best possible state for falling or drifting back to sleep.

- deep relaxation exercises. These involve positive suggestions guided by the sophologist's voice, designed to help the pregnant woman rebuild confidence in her ability to return to quality sleep.

During sessions with a sophologist, the mother-to-be will build up a "toolkit" that allows her to practise the exercises independently at home, whenever she feels the need. The more she practises and embeds positive sensations and visualisations, the sooner she will reach her goal.

To understand more and go a little further: Our mind does not distinguish between a situation we have already experienced and one that has been suggested to us. 
For example, visualising a good night's sleep or feeling calm during the night to drift back off to sleep can give our mind a nudge, helping it know which emotions to trigger — such as calm, confidence, and relaxation — to make nights more peaceful.

Sophrology sessions do not replace treatment prescribed by a doctor.

In sophrology, exercises can be adapted endlessly to suit each person's goals.

SHOULDER PUMPING to release anxiety before sleep

Take the time to write down your apprehensions, doubts, fears, anxieties…
Stand or sit, whichever you prefer. 
Take a deep breath in through your nose while clenching your fists, imagining you are gathering up all your apprehensions
Raise and lower your shoulders as quickly as you can
Then breathe out strongly through your mouth, releasing your hands, and imagine letting go of all your apprehensions onto the floor

Repeat 3 times
Take the time between each sequence to check in with your physical sensations, your emotions and your thoughts.

This exercise can also be adapted to relieve tension in the shoulders, for example.

BOX BREATHING: AN INSTANTLY RELAXING TECHNIQUE
 

Box breathing is an excellent way to reconnect with yourself. It is a simple, natural and highly effective relaxation method that helps clear the mind before sleep.

It is based on 4 phases, where the duration of the inhale equals that of the exhale. Imagine a square in your mind corresponding to each phase of your breathing.
1. Take a deep breath in
2. Hold your breath with your lungs full
3. Exhale gently to empty all the air from your lungs
4. Hold your breath with your lungs empty

And repeat until you feel calm.

With this method, you can achieve a state of relaxation at any moment of your day — repeat it as often as you like!

In just a few minutes, you can feel the benefits of your breathing and improve your physiological, physical and emotional balance.

RELEASING TENSION 
 

Make yourself comfortable wherever you choose
Take the time to relax each part of your body: your whole face softens, your shoulders become pleasantly heavy, feel your back releasing, unwind your arms, let go of your stomach and your legs.

Do 2 or 3 ankle rotations. 
Take a few moments to feel your body at rest, the tension draining away, and your whole body relaxed and released.

THE BODY SCAN 

Make yourself comfortable in your bed, for example 
Take a deep breath in and a deep breath out 
Gradually release each muscle in your body: as if you were doing a body scan.
Become aware of the relaxation between your eyebrows, your throat releasing, your shoulders sinking into the bed, your back unwinding, the suppleness of your hips, the lightness of your wrists — feel all the muscles in your legs letting go, right down to the tips of your toes. 
Then, slowly work your way back up, focusing all your attention on each part of your body to relax it even more deeply.

And repeat until you feel calm.

FINDING PEACEFUL SLEEP THROUGH POSITIVE VISUALISATION

Make yourself comfortable wherever you choose
Take the time to relax each part of your body: your face, your shoulders, your back, your stomach, your legs

Imagine yourself just before bedtime 
Come and observe all your rituals: in the bathroom and right up until the moment you slip into bed.
Take the time to savour all that softness as you lie down: the pillow, the mattress, the duvet enveloping you. The features of your face are relaxed, your body is pleasantly heavy. 
Observe yourself sleeping peacefully and imprint those sensations in your mind by holding your breath for a few moments.