I've spoken about insomnia in menopause and my own difficult relationship with a good nights sleep on my blog before and one of the things I always recommend is limiting screen time (and blue light) at least an hour before bedtime. But I find that listening to sleep meditations, music for sleep or a sleep story really help me drift off to sleep, and that means using my phone and Apple EarPods. However, there is now an alternative in the form of this clever little non-digital, screen-free device from Morphée which contains 210 sessions of meditation and sophrology to promote falling asleep as well as encouraging a deep and restorative sleep.
Morphée was created in France and has enjoyed huge popularity and success there and it has now arrived in the UK.
Read on to see how I got on with Morphée...
This is a gifted blog review.
What is sophrology?
Morphée is a cute, well designed, portable, clockwork style device with a rechargeable battery and key dials to select one of up to 210 combinations of music and meditations all created around the concept of 'sophrology' which are physical or mental exercises designed to calm the mind and promote relaxation.
Tips for good sleep
Prepare for sleep - it is useful during the day to let go at times by focusing on your breathing and relaxing your shoulders, do these little exercises at a red light or in an elevator or while waiting in a queue.
Avoid digital screens in the bedrooms - smartphones and screens are considered to be the 'worst enemies of sleep' as they emit a blue light which blocks the production of melatonin, the sleep hormone. And using a smartphone at bedtime, creates mental unrest and distracts us from relaxing.
Have a regular bedtime and wake-up time - many studies highlight how important this is for sleep quality, don't press snooze on the alarm clock and try to keep to the same bedtime and wake-up time every day if possible.
Don't force yourself to sleep - trying too hard to sleep just encourages tension and stress, if you feel too restless it is best to stay up longer or get up and leave the bedroom. Look out for stimuli including yawning, blinking, loss of focus and slight chills.
Sleep advice adapted from Caroline Rome, a sophrology expert who specialises in sleep and alertness.
My thoughts on Morphée
This clever little device arrives in a smart black and cream box, perfect for gifting too, the device itself has a protective wooden case which can be used as a stand and it is easily transportable. It is compact and visually appealing so will look good on any bedside unit. It needs to be charged fully on arrival and it comes with a lead and a UK plug.
You can either listen to it on the built in speaker or you can attach headphones if your partner does not want to listen. I choose to use the speaker and the volume is adjustable.
It is easy to operate although the symbols take time to get used to - the different themes are body scan, breathing, movement, visualisations, cardiac coherence, napping, relaxing music and nature sounds. You select your preference using the corresponding key. The second key gives you a choice of 8 different sessions within each theme. And the third key allows you to choose your duration, either 8 or 20 minutes. You can choose a male or female voice. Press play and chill!
A soothing voice will guide you to relax and shift your attention from your thoughts to your body and your breathing. It is very calming. At the end of the session Morphée switches itself off.
I found it very easy to use, it did seem a bit strange at first, with a voice talking out loud in the bedroom, I am used to the privacy of my EarPods!
My favoured session is 'breathing' which allows you to relax by shifting your attention to your breathing, this calms your mind and enables you to focus on the present moment and to fall asleep more peacefully.
Now I am not a great sleeper and menopause caused additional problems but I have to say if I listen to a sleep meditation then I do fall asleep before the Morphée ends and I am unaware of it finishing!
And the real benefit is that it encourages me to put my phone down earlier knowing I don't need it for a sleep app. Which is a good thing in our plugged in world - especially as I spend more time on social media than I might like (to support my blogging).
I don't mind my Morphée being on my bedside table at all, I don't use it every night, but I love having it as an option if my mind is on busy mode.
Other sleep aids that can help bedtime relaxation
Have you tried a self-heating sleep mask, I love the ones from Health & Her, infused with lavender, and designed to help relieve tension, sooth tired eyes and achieve a relaxing transition to restful sleep, they are easy to use and are a great addition to using the Morphée. I also love their Aromatherapy Sleep Balm to rub onto your pulse points and use alongside a breathing session to relax and drift off to sleep.
Another thing I am a fan of is using my essential oils diffuser at bedtime, I also have one in my office to help me focus when I am in full overwhelm mode! I can recommend the oils from Alexandra Kay at Green People or Nourish London have an excellent selection.
Alexandra Kay have just launched a new Muscle Relax Body Oil Blend called 'Time to Ease' which I am enjoying using in my evening bath. It has been designed to sooth the senses and help body and mind to unwind. Apply directly to the skin after a shower or bath, whilst the skin is still damp, and gently massage for intense hydration. It can also be added to your bath.
My favourite oil blend from Nourish London is Focus, I use this when I am working and I find if I am more relaxed during the day then I am more able to sleep at night.
You might enjoy my blog post here - World Sleep Day 2021 | And how to sleep better.
You can purchase your own Morphée online here and they offer a 100 night trial and free returns if you are not satisfied. For 10% off your Morphée please use the code FF10UK.
Disclaimer: this blog post contains gifted items from Morphée, Health & Her, Green People and Nourish London, it also uses some affiliate links. All words and opinions are my own.
Welcome to Fifty & Fab, a lifestyle blog to inspire you. I am a blogger with a passion for writing about style, beauty, health and fitness with a focus on the over 50's. I am based in Marlow but work across London and the South East.
Subscribe below to receive regular updates by email:
Hi, I’m Michelle and my blog Fifty & Fab is all about my journey into and through my fifties. I share style tips, health and fitness inspiration, I talk about my holidays and days out and I tell you about my beauty regime and my lifestyle. I hope you might pick up a tip or two and get some inspiration!
Join my mailing list (above) for regular updates and don’t forget to look at my social media pages too..