Notre Méthode
THE SLEEP PARADOX
We help chronic insomniacs break the vicious cycle of anxiety, attempts to force sleep, and hyper-vigilance that keep insomnia ingrained, no matter how long they’ve been suffering.
Our program « Immunisé contre l’insomnie » is designed for long-term sufferers with no medical or psychiatric reason for regular all-nighters, including post-partum mums, (peri)menopausal women and those with chronic anxiety, depression and OCD.
We invite you to learn exactly how it works, even if you’re a little sceptical that there’s hope for you. We’re sure there is 💖
Comprendre le cycle
It all started in the (perhaps not so) distant past, with some triggering event that kept you up all night.
Post-partum motherhood
A hormonal shift
A troubling diagnosis
A traumatic life event
Work, academic or money stress
A random night, some time ago…
HOW THE LOOP FORMS
Your sleep deteriorated or disappeared, and you never wanted to experience it again. It was at that moment that your relationship with sleep broke down and became emotionally charged.
You started fearing sleepless nights and lying awake in bed, anxious, wired, and watching your sleep. You started trying to control and even force sleep… And the more you try to control or influence it, the more you drive it away.
And so you try something else…supplements; pharmaceuticals; cutting coffee, screens, noise, exercise, travel, social time; tracking your sleep; hypnosis, relaxation and wind-down routines; trips to doctors and therapists and so on…
But it only gets worse, or at best provides a temporary relief before your insomnia returns.
With each failed attempt to control your sleep, your relationship to bedtime becomes even more fraught, until you find yourself dreading the night from the morning, organising your whole life around sleep, cancelling plans, taking all sorts pharmaceutical and OTC sleep aids, constructing elaborate rituals… and so on.
The pattern starts to become self-reinforcing.
Now you’re in the vicious cycle of chronic insomnia.
And months or years later, here you are, wondering if you’re truly unique, if anyone understands your experience and your case, if you’re condemned to live this way for the rest of your life, if you did something to deserve this, or if there’s some miracle moment that can finally bring back your sleep.
Le vrai problème
THE REAL OBSTACLE
The common thread in all your attempts is that they missed the real problem, and more importantly, they try to control a natural physiological function that is beyond our active control: sleep. The problem with insomnia isn’t sleep itself. It’s the fear of not sleeping and the efforts to control it that keep you hypervigilant, and therefore keep you awake.
La méthode
REWIRING THE PATTERN
Our method works because it directly addresses and interrupts the mechanism of the vicious cycle, breaks the circuit down systematically and rewires it, helping you:
01
Understand and stay focused on the truth
The vicious cycle of insomnia, fear and hypervigilance are built on lies - that we've been told or are telling ourselves.
We start by learning and understanding the truth about yourself, your sleep, and insomnia.
By understanding the myths, false beliefs and irrational ideas, we can let them go and live life based on the truth. This helps reduce anxiety and fear around sleep, and makes all of the next steps easier.
02
Stop struggling and let go
Next, we act, think and feel in alignment with the truth.
Stopping the struggle to "try" and sleep, and letting go of the crutches and attempts to control the uncontrollable, we address the anxiety, fear, hypervigilance and attachment which only drive sleep further away.
This opens the door to better nights, and better sleep.
03
Fix your relationship with sleep
Now, building on steps 01 and 02, we start to restore a healthy attitude to sleep that allows sleep to take its natural course as an automatic function of the body and brain.
You'll also learn how to handle night-time wakefulness, occasional rough nights and changes in circumstances (new environments, travelling, disruptions, etc.) with ease and equanimity.
04
Start sleeping better
Your work in steps 1-3 will help you start having better nights.This starts the cycle again, as you validate the truth through lived experience, which in turn makes it easier to let go of your attempts to control sleep, and reduces anxiety, fear and hypervigilance around bedtime.
Repeat this virtuous cycle upwards a number of times, consistently, over a few months and you'll be on course to return to normal sleep and “immunise” yourself from insomnia for good.
The New Cycle
Insight, truth and self-awareness lead to less fear and anxiety, which leads to less attempt to control, which normalises your relationship to sleep >> which helps you sleep better >> repeat until recovered 💖
Let’s get specific
THE WORK IN PRACTICE
Here’s how we deliver the transformation concretely:
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The average time a client spends with us is just 10 weeks
Every client’s journey is different, of course, with some recoveries being shorter, and some being significantly longer. Here’s what we typically see with the “average” client:While your journey may be longer, or shorter, you can be sure that the aim is to …
How It’s Delivered
We use 5 key elements of our service that work in synergy to help you make consistent progress towards recovery.
Pourquoi ça marche
AN INTEGRATED APPROACH
Rather than relying on a single partial solution, we combine therapy, coaching, community, and scientific frameworks to create a more effective approach than any one pathway alone.
Acceptance and Commitment Therapy
The core psychological framework that we apply is ACT. While we need to challenge and change the thoughts, emotions and behaviours around sleep, you don’t need to log your sleep, construct a better routine or try harder to wind down, you need to learn to let go and find peace with sleep.
Coaching from Lived Experience (And Recovery!)
Rached and our coaches have either had and overcome insomnia, or specialise in ACT applied to insomnia. There’s no guessing or theorising in abstract - our team truly know what you’re going through and exactly how to recover.
Community
When you’re a new mum, or going through your own unique challenges with sleep, you can feel isolated, alone and like no-one can understand and help you recover. The community breaks this paradigm and supports your recovery, by sharing experiences with others going through the same thing and showing you that rather than being “un cas apart” - your experiences are normal and your sleep can be recovered. Most importantly, the community gives you hope and confidence : seeing those just 6-10 weeks ahead of you already recovering and finding better sleep is inspiring.
Neuropsychology
Your fear, anxiety and hypervigilance around sleep are conditioned responses. We work with the principles of exposure therapy and classical conditioning to gradually eliminate the fear response to sleep/bed-time/new sleep environments, etc. and help you re-condition new, positive, peaceful, sleep-inducing responses.
Suitability and Compatibility
WHO THRIVES HERE
Our Most Successful and ideal members look like this:
Chronic insomniacs who’ve “tried everything”
Post-Partum Mums
Women going through hormonal changes
Those with driven, or obsessive/compulsive tendencies
Those dealing with long-term anxiety and/or depression
When this may not be the right fit
Your habits really are terrible.
You have a diagnosed medical condition directly causing all-nighters.
You’re looking for more sleep optimisation tips or miracle routines.
You’re not ready to try something new, change, and grow.
Your insomnia is minor, infrequent, or short term.
Key Results
RECOVERY IN PRACTICE
CLIENT SATISFACTION
AVERAGE JOURNEY
RECOVERIES AND COUNTING
Bienvenue!
Moi, c'est Rached
Je m'appelle Rached, fondatrice d'Au Revoir Insomnie. Mais avant d'accompagner des centaines de personnes vers un sommeil serein, j'ai moi-même vécu l'insomnie chronique.
Après la naissance de mon premier enfant, pendant plus d'un an, mes journées ne tournaient qu'autour d'une seule chose : dormir. Je redoutais les nuits, j'anticipais chaque coucher et je me réveillais chaque matin avec la peur de revivre la même journée.
J'ai consulté des psychologues, des psychiatres, des médecins. J'ai essayé les méthodes, les médicaments, les compléments. Plus je cherchais à contrôler mon sommeil, plus il semblait m'échapper. Le plus difficile n'était pas seulement la fatigue, mais la peur de ne jamais m'en sortir. À certains moments, j'étais convaincue que l'insomnie ferait désormais partie de ma vie.
Puis j'ai compris quelque chose qui a tout changé.
En me formant à la neuropsychologie, aux mécanismes de l'anxiété et au coaching, j'ai découvert que mon cerveau n'était pas défaillant. Il avait simplement appris à associer le fait de ne pas réussir à dormir à une menace.
Aujourd'hui, mon sommeil est redevenu naturel, sans lutte ni obsession. C'est cette approche que je transmets désormais à celles et ceux qui souffrent parfois depuis des années, qui ont tout essayé et qui pensent ne plus avoir d'espoir.
Si tu es ici, j'aimerais que tu retiennes une chose : ton cerveau a appris cette peur… et il est capable de l'oublier.
En quelques mots:
Ancienne insomniaque chronique
Fondatrice de Au Revoir Insomnie
3+ ans d'expérience en coaching
Le moment est venu
Reprends ta vie en main
Tu as passé assez de nuits à lutter. Tu as essayé assez de solutions qui n'ont pas marché. Tu mérites de dormir naturellement, paisiblement, sans peur.
FAQs
WHAT PEOPLE ASK
Here are the answers to the questions that come up most often when you’re considering this approach.