2023-11-16 20:30:00
The quest for sleep is becoming more and more complicated for some people. According to a recent survey by the National Institute of Sleep and Vigilance (INSV), we would put on average 40 minutes for us during the week, compared to 28 minutes on weekends (source 1). All solutions are therefore good to fall more quickly into the arms of Morpheus, and a technique has recently invaded social networks: le « brain tapping “. What is it exactly? Is it really effective? Insights from Armelle Rancillac, neuroscience researcher at Inserm and the Collège de France & Dr Marc Rey, neurologist specializing in sleep and president of the INSV.
Definition: what is brain tapping?
Brain tapping, or “brain tapping”, in French, is a relaxation method that combines gentle tapping techniques on different parts of the body with guided meditation practices. The idea is to calm the nervous system, reduce stress and induce a state of relaxation conducive to sleep by tapping specific energy points on the face or body.
In reality, it falls under theEmotional Freedom Techniques (EFT), an emotional freedom technique that combines elements of traditional Chinese medicine, kinesiology and cognitive-behavioral therapy (CBT) developed by the engineer and psychotherapist Gary Craig in the 1990s. Concretely, therefore, we tap ourselves with our fingers while repeating out loud positive sentences such as “I am relaxed”, “ I free myself from my anxieties”, “I fall asleep”, etc.
What are its supposed benefits for sleep?
In theory, the gentle, rhythmic tapping stimulate specific pressure points, which allows you to release negative emotions and physical tensions that might prevent you from falling asleep. At the risk of repeating ourselves, brain tapping would therefore:
- to stop the flow of intrusive thoughts which pollute falling asleep;
- to release muscle tension and calm the nervous system, thus promoting stress reduction;
- et to induce a state of deep relaxationwhich helps improve the quality of sleep.
Instructions for use: where and how to tap yourself to sleep better?
To be effective, brain tapping must be carried out in good conditions! Make sure you are in a quiet and comfortable place : sit in a lying or sitting position, eliminate distractions and create an atmosphere conducive to relaxation (with or without light). Then close your eyes and focus on your breathing.
Use gentle, regular movements to tap different parts of your body regarding ten times. You can choose to tap a single area or several areas in succession: the top of the head, between the eyebrows, the temples, under the eyes or nose, the lips, the chin, the collarbones, the chest, the arms or even wrists.
At the same time, start guided meditation : Use scripts or audio recordings that help you focus on calming visualizations or positive thoughts. Repeat to yourself, for example: “I free myself”, “I am relaxed”, “I stop worrying”, “I love myself”, “I fall asleep”…
Good to know : the key to success lies in regularity. In other words, fans of brain tapping recommend integrating it into your evening routine to maximize its benefits.
Is this technique publicized on Tik Tok really effective? What does medicine say regarding it?
Would you like to try your hand at brain tapping? Rest assured, this technique poses no health risk – provided, of course, that it involves tapping and not more violent blows, emphasizes Dr Rey, laughing.
At first glance, brain tapping may seem a little too active to help you fall asleep. But according to Armelle Rancillac, he can indeed prove himself! Because ? Focusing on precise rhythmic movements allows to distract the brain and slow down its activity to unconsciously slip into sleep. Furthermore, positive mantras can be very useful insofar as falling asleep requires a great deal of letting go. “The more we look for sleep, the less we find it. And vice versa,” recalls the neuroscience researcher.
As for whether there are indeed sleep “G-spots”… Scientific evidence is still limited and numerous studies are still needed to confirm the effectiveness of brain tapping. ” We are talking regarding pseudoscience to the extent that no study proves today that it is possible to modify your brain activity by tapping your face or chest,” insists Dr. Rey. And all the less since the manipulation of supposed sedative acupuncture points requires some training.
Reminder: how to get to sleep easily when you can’t sleep?
Getting to sleep can sometimes be difficult, but there are several techniques and habits to help you fall asleep, recalls Armelle Rancillac:
- Establish a regular routine before going to bed : favor relaxing activities like reading a book, writing or meditation and establish a digital curfew.
- Create an environment conducive to sleep : reduce the light intensity in your bedroom, make sure it is quiet and cool enough and don’t hesitate to invest in a comfortable mattress and pillows.
- Limit heavy meals, caffeine and other stimulants (energy drinks, soda, coffee, tea, etc.) before bed.
- Practice regular physical exercise throughout the day to improve the quality of your sleep. “Whoever says good awakening, says good sleep,” notes the neuroscience researcher.
- Turn to stress management techniquessuch as meditation, deep breathing or yoga to learn to release mental and physical tension.
- Avoid looking at the timeas it can increase sleep-related stress.
If you are experiencing persistent insomnia, do not hesitate to consult a professional to discuss your sleep habits and any underlying problems!
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