Sleep disorders, insomnia: how to fight your nocturnal phobias

While we spend almost a third of our life sleeping, sleep disorders can be destructive on the individual at the psychological level but also physically. Insomnia is a deep evil that you can fight with many tricks. Discover how to fight against sleep disorders and other insomnia to find peaceful nights.

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We spend almost a third of our lives sleeping, and that’s a good thing because our physical and mental well-being depends on it. The reasons we need to sleep better are to clear bad thoughts, strengthen our memory abilities and the immune system, regulate metabolic and hormonal processes in our body, and participate in nighttime therapy that helps balance our emotions. By realizing this, we prepare our body and mind to face the next day in the most positive way possible.

For this, Emma Mattress represents an ideal ally to fight against insomnia and sleep like a baby.

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To fight sleep disorders, Emma Matelas experts give you some tips

Investing in a comfortable, high-quality mattress is the first step to good sleep. Take advantage of Black Friday at Emma with up to 50% off several products to improve your sleep.

But a good mattress does not solve everything and other habits are to be taken into account to make your nocturnal worries disappear:

  • Go to bed regularly
  • Adopting sleep hygiene practices
  • Not staying awake in bed.
  • Exercise at least 30 minutes a day, but no later than 2-3 hours before bedtime
  • Do not take a nap after 3 p.m.
  • Avoid caffeine, nicotine, and alcoholic beverages at least 2-3 hours before bedtime
  • Avoid large or heavy meals and drinks late in the evening.
  • Take time to relax before going to bed (not while watching TV).
  • Keep your bedroom dark, cool and free of electronic devices, such as phones, tablets, laptops, TVs, etc.
  • Take a warm bath, cuddle with a loved one, or curl up in a soft, warm blanket before bed.

Take advantage of Black Friday at Emma with up to 50% off multiple products.

Discover three sleep techniques to combat sleep disorders

There are many techniques to combat sleep disorders. Insomnia, night terrors, so many elements that can influence your morale and your physique. The Emma Matelas experts give you some techniques to find peaceful nights:

1. Breathing techniques

Breathing slowly benefits the body and mind as it helps decompress and produce more melatonin (the sleep hormone that helps you fall asleep). One of the simplest and most popular breathing techniques is the 4-7-8 breathing method, which involves sitting with your back straight and placing the tip of your tongue just behind your upper teeth, and stay that way until you finish the exercise. Once you are seated, inhale through your nose for a count of 4, hold your breath for a count of 7, then exhale through your mouth for a count of 8. Repeating these steps 3 more times may help to fall asleep.

2. Techniques of visualization through meditation

Many studies have proven that visualization helps people fall asleep faster. To visualize, start by getting into a comfortable position, sitting or lying down, then close your eyes and relax with slow, deep breaths. Choose a place, an object or a color and try to visualize it. Continue to breathe while holding that place, object, or color in your mind and think about what it means to you.

3. Muscular techniques

To do this technique correctly, start with your upper arms. Flex your biceps, then release the tension in your muscles. Then flex your forearms and let them relax slowly. Take a deep breath and continue with your chest and abdomen. Tighten your abdominal and chest muscles, then exhale slowly as you relax these muscles.

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