{"id":16830,"date":"2023-03-24T11:23:03","date_gmt":"2023-03-24T11:23:03","guid":{"rendered":"https:\/\/duoveo.com\/non-classifiee\/14-conseils-essentiels-pour-mieux-dormir-la-nuit\/"},"modified":"2025-04-14T17:52:36","modified_gmt":"2025-04-14T17:52:36","slug":"14-conseils-essentiels-pour-mieux-dormir-la-nuit","status":"publish","type":"post","link":"https:\/\/duoveo.com\/fr\/bien-etre-physique\/sommeil\/14-conseils-essentiels-pour-mieux-dormir-la-nuit\/","title":{"rendered":"14 conseils essentiels pour mieux dormir la nuit"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"16830\" class=\"elementor elementor-16830 elementor-9235\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-e3cc7cf elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"e3cc7cf\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-ad3d6d2\" data-id=\"ad3d6d2\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-594cbe3 elementor-widget elementor-widget-text-editor\" data-id=\"594cbe3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Ces r\u00e8gles d&rsquo;hygi\u00e8ne du sommeil essentiels et conseils \u00a0pour mieux dormir vous permettront d&rsquo;\u00e9liminer les comportements qui alt\u00e8rent la qualit\u00e9 et la dur\u00e9e du sommeil. De plus, cela vous aidera \u00e0 introduire ceux qui <strong>le r\u00e9pareront et le consolideront.<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-378f487 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"378f487\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-baa796b\" data-id=\"baa796b\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-c3ca916 elementor-widget elementor-widget-heading\" data-id=\"c3ca916\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Regardez le spectre lumineux du soleil lorsque vous vous r\u00e9veillez<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-b353bba elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"b353bba\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-c8410c3\" data-id=\"c8410c3\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-15bedf7 elementor-widget elementor-widget-image\" data-id=\"15bedf7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"800\" height=\"533\" src=\"https:\/\/duoveo.com\/wp-content\/uploads\/2023\/03\/seoraksan-mountains-is-covered-by-morning-fog-sunrise-seoul-korea-1024x682.jpg\" class=\"attachment-large size-large wp-image-14701\" alt=\"\" srcset=\"https:\/\/duoveo.com\/wp-content\/uploads\/2023\/03\/seoraksan-mountains-is-covered-by-morning-fog-sunrise-seoul-korea-1024x682.jpg 1024w, https:\/\/duoveo.com\/wp-content\/uploads\/2023\/03\/seoraksan-mountains-is-covered-by-morning-fog-sunrise-seoul-korea-300x200.jpg 300w, https:\/\/duoveo.com\/wp-content\/uploads\/2023\/03\/seoraksan-mountains-is-covered-by-morning-fog-sunrise-seoul-korea-768x511.jpg 768w, https:\/\/duoveo.com\/wp-content\/uploads\/2023\/03\/seoraksan-mountains-is-covered-by-morning-fog-sunrise-seoul-korea-1536x1022.jpg 1536w, https:\/\/duoveo.com\/wp-content\/uploads\/2023\/03\/seoraksan-mountains-is-covered-by-morning-fog-sunrise-seoul-korea-2048x1363.jpg 2048w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-66 elementor-top-column elementor-element elementor-element-2d78a63\" data-id=\"2d78a63\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-81313c5 elementor-widget elementor-widget-text-editor\" data-id=\"81313c5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Regarder le soleil t\u00f4t le matin, lorsque l&rsquo;indice ultraviolet est au plus bas, s&rsquo;appelle <strong>Sungazing<\/strong> . Cette pratique aide \u00e0 resynchroniser le rythme circadien en donnant \u00e0 la glande pin\u00e9ale le pouvoir de se r\u00e9veiller et de soulager les tensions mentales. Mais aussi pour recharger le corps pour favoriser la r\u00e9g\u00e9n\u00e9ration et am\u00e9liorer le sommeil. Commencez \u00e0 le faire dans <strong>l\u2019heure qui suit le lever du soleil et pendant 10 secondes<\/strong> pour \u00e9viter d\u2019ab\u00eemer les yeux. On peut l&rsquo;augmenter progressivement de 10 secondes suppl\u00e9mentaires par jour avec de la pratique.<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-88f4622 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"88f4622\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-a71fb7e\" data-id=\"a71fb7e\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-aee6951 elementor-widget elementor-widget-heading\" data-id=\"aee6951\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Ne buvez aucun stimulant apr\u00e8s 14 heures.<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5159819 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5159819\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-66 elementor-top-column elementor-element elementor-element-d12f3c7\" data-id=\"d12f3c7\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3651041 elementor-widget elementor-widget-text-editor\" data-id=\"3651041\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Le caf\u00e9, le cacao (chocolat noir), le th\u00e9, les sodas et les boissons \u00e9nergisantes sont des excitants, dont la plupart contiennent de la caf\u00e9ine ou de la th\u00e9ine. <strong>Ces substances inhibent <a href=\"https:\/\/www.santemagazine.fr\/sante\/bien-dormir\/le-role-de-ladenosine-sur-le-sommeil-1055304#:~:text=L'ad\u00e9nosine%20est%20une%20mol\u00e9cule,au%20long%20de%20la%20journ\u00e9e.&amp;text=La%20sieste%20dans%20la%20journ\u00e9e,ainsi%20\u00e0%20r\u00e9duire%20la%20fatigue.\">l&rsquo;<\/a><\/strong> <strong>action<\/strong> de l&rsquo;ad\u00e9nosine, un somnif\u00e8re naturel, et acc\u00e9l\u00e8rent les fonctions c\u00e9r\u00e9brales, le rythme cardiaque et la tension art\u00e9rielle. <br \/>Il est pr\u00e9f\u00e9rable de les \u00e9viter apr\u00e8s 14 heures car leurs effets durent 6 heures et plus. Attention : <strong>m\u00eame le cacao cru<\/strong> a un fort effet stimulant.<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-74e4c22\" data-id=\"74e4c22\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-22fa852 elementor-widget elementor-widget-image\" data-id=\"22fa852\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/duoveo.com\/wp-content\/uploads\/2023\/03\/some-almond-with-chocolate-dark-brown-side-view-space-text-1024x683.jpg\" class=\"attachment-large size-large wp-image-14702\" alt=\"\" srcset=\"https:\/\/duoveo.com\/wp-content\/uploads\/2023\/03\/some-almond-with-chocolate-dark-brown-side-view-space-text-1024x683.jpg 1024w, https:\/\/duoveo.com\/wp-content\/uploads\/2023\/03\/some-almond-with-chocolate-dark-brown-side-view-space-text-300x200.jpg 300w, https:\/\/duoveo.com\/wp-content\/uploads\/2023\/03\/some-almond-with-chocolate-dark-brown-side-view-space-text-768x512.jpg 768w, https:\/\/duoveo.com\/wp-content\/uploads\/2023\/03\/some-almond-with-chocolate-dark-brown-side-view-space-text-1536x1024.jpg 1536w, https:\/\/duoveo.com\/wp-content\/uploads\/2023\/03\/some-almond-with-chocolate-dark-brown-side-view-space-text-2048x1365.jpg 2048w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-977dd73 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"977dd73\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-6c6b61f\" data-id=\"6c6b61f\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-eaa7414 elementor-widget elementor-widget-heading\" data-id=\"eaa7414\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Evitez l'alcool et les cigarettes pour mieux dormir<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-65231dc elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"65231dc\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-6a24ca8\" data-id=\"6a24ca8\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ca9d4f6 elementor-widget elementor-widget-image\" data-id=\"ca9d4f6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/duoveo.com\/wp-content\/uploads\/2023\/03\/cold-whiskey-cigar-1024x683.jpg\" class=\"attachment-large size-large wp-image-14698\" alt=\"\" srcset=\"https:\/\/duoveo.com\/wp-content\/uploads\/2023\/03\/cold-whiskey-cigar-1024x683.jpg 1024w, https:\/\/duoveo.com\/wp-content\/uploads\/2023\/03\/cold-whiskey-cigar-300x200.jpg 300w, https:\/\/duoveo.com\/wp-content\/uploads\/2023\/03\/cold-whiskey-cigar-768x512.jpg 768w, https:\/\/duoveo.com\/wp-content\/uploads\/2023\/03\/cold-whiskey-cigar-1536x1024.jpg 1536w, https:\/\/duoveo.com\/wp-content\/uploads\/2023\/03\/cold-whiskey-cigar-2048x1365.jpg 2048w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-66 elementor-top-column elementor-element elementor-element-041ba24\" data-id=\"041ba24\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-05cbdf0 elementor-widget elementor-widget-text-editor\" data-id=\"05cbdf0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>L\u2019alcool a des propri\u00e9t\u00e9s anxiolytiques qui facilitent l\u2019endormissement. Cependant, le sommeil est fragment\u00e9 dans la seconde moiti\u00e9 de la nuit et <strong>perturbe <a href=\"https:\/\/www.helsana.ch\/fr\/blog\/corps\/connaissance-du-corps\/phases-du-sommeil.html\">le sommeil paradoxal<\/a> .<\/strong> De plus, le corps ne r\u00e9cup\u00e8re pas compl\u00e8tement de la nuit. C&rsquo;est pourquoi il est pr\u00e9f\u00e9rable d&rsquo;\u00e9viter l&rsquo;alcool au moins 2 heures avant le coucher. De plus, la consommation r\u00e9guli\u00e8re d\u2019alcool peut \u00e9galement rendre le sommeil plus l\u00e9ger. En revanche, <strong>la nicotine<\/strong> contenue dans les cigarettes a un <strong>effet stimulant<\/strong> sur le syst\u00e8me nerveux. En effet, cela rend <strong>le sommeil de moindre qualit\u00e9<\/strong> , m\u00eame si fumer est associ\u00e9 \u00e0 la relaxation, ce qui peut aider \u00e0 s&rsquo;endormir.<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-02099f2 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"02099f2\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-62c0457\" data-id=\"62c0457\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2c79d9e elementor-widget elementor-widget-heading\" data-id=\"2c79d9e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Ne pr\u00e9parez pas un d\u00eener trop lourd ou trop l\u00e9ger\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-9877387 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"9877387\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-fb39c62\" data-id=\"fb39c62\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-956f2f1 elementor-widget elementor-widget-image\" data-id=\"956f2f1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/duoveo.com\/wp-content\/uploads\/2023\/03\/high-angle-fast-food-white-table-1024x683.jpg\" class=\"attachment-large size-large wp-image-14699\" alt=\"\" srcset=\"https:\/\/duoveo.com\/wp-content\/uploads\/2023\/03\/high-angle-fast-food-white-table-1024x683.jpg 1024w, https:\/\/duoveo.com\/wp-content\/uploads\/2023\/03\/high-angle-fast-food-white-table-300x200.jpg 300w, https:\/\/duoveo.com\/wp-content\/uploads\/2023\/03\/high-angle-fast-food-white-table-768x512.jpg 768w, https:\/\/duoveo.com\/wp-content\/uploads\/2023\/03\/high-angle-fast-food-white-table-1536x1024.jpg 1536w, https:\/\/duoveo.com\/wp-content\/uploads\/2023\/03\/high-angle-fast-food-white-table-2048x1365.jpg 2048w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-66 elementor-top-column elementor-element elementor-element-7a43a0f\" data-id=\"7a43a0f\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2c91897 elementor-widget elementor-widget-text-editor\" data-id=\"2c91897\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Un d\u00eener copieux peut perturber le sommeil. Cependant, ne vous couchez pas le ventre vide, cela peut entra\u00eener <strong>des r\u00e9veils nocturnes<\/strong> .  <\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-ee6e79d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"ee6e79d\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-1ef7422\" data-id=\"1ef7422\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e17ebae elementor-widget elementor-widget-heading\" data-id=\"e17ebae\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Adopter une alimentation anti-inflammatoire et nutritive sur le long terme<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-b1113b3 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"b1113b3\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-5b6fb2f\" data-id=\"5b6fb2f\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-01cc396 elementor-widget elementor-widget-text-editor\" data-id=\"01cc396\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Un r\u00e9gime anti-inflammatoire et nutritif est compos\u00e9 principalement de fruits et <strong>l\u00e9gumes<\/strong> <strong>frais<\/strong> (qui <strong>ne sont pas transform\u00e9s<\/strong> ou <strong>peu transform\u00e9s)<\/strong> . Elle <strong>exclut<\/strong> les produits raffin\u00e9s comme <strong>le sucre<\/strong> , les produits <strong>transform\u00e9s<\/strong> ou <strong>ultra-transform\u00e9s<\/strong> comme certains plats pr\u00e9par\u00e9s, <strong>le gluten moderne<\/strong> et <strong>les produits laitiers de mauvaise qualit\u00e9<\/strong> . Par exemple, voici quelques r\u00e9gimes anti-inflammatoires et nutritifs par excellence : le <strong>r\u00e9gime crudivore<\/strong> (aussi appel\u00e9 r\u00e9gime \u00ab crudivore \u00bb), le <strong>r\u00e9gime<\/strong> <strong>cr\u00e9tois<\/strong> (m\u00e9diterran\u00e9en) et le <strong>r\u00e9gime <a href=\"https:\/\/doctonat.com\/alimentation-nutrition\/?page=12\">Seignalet<\/a><\/strong> . Ces r\u00e9gimes aideront le corps \u00e0 combattre l\u2019inflammation, \u00e0 d\u00e9boucher ses d\u00e9chets et \u00e0 activer ses capacit\u00e9s de r\u00e9g\u00e9n\u00e9ration.<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-f61e297 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"f61e297\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-bfe3992\" data-id=\"bfe3992\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-f564854 elementor-widget elementor-widget-heading\" data-id=\"f564854\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Ayez un horaire de repas fixe pendant la journ\u00e9e<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-eaa6212 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"eaa6212\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-4be2678\" data-id=\"4be2678\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-08bde92 elementor-widget elementor-widget-text-editor\" data-id=\"08bde92\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Les horaires des repas agissent sur le cerveau par l\u2019interm\u00e9diaire d\u2019hormones telles que <a href=\"https:\/\/www.medecinesciences.org\/en\/articles\/medsci\/full_html\/2006\/07\/medsci2006226-7p573\/medsci2006226-7p573.html\">l\u2019hypocr\u00e9tine \u00e9galement appel\u00e9e orexine<\/a> . Cette hormone agit sur le comportement alimentaire et les circuits du sommeil. De plus, <strong>ils aident \u00e0 synchroniser le rythme circadien.<\/strong><\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-cd0dfd3 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"cd0dfd3\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2f5a6f4\" data-id=\"2f5a6f4\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-682f1a1 elementor-widget elementor-widget-heading\" data-id=\"682f1a1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Faites de l'exercice au bon moment<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2c33dc2 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2c33dc2\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-66 elementor-top-column elementor-element elementor-element-a69edf9\" data-id=\"a69edf9\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-311236c elementor-widget elementor-widget-text-editor\" data-id=\"311236c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>Plusieurs \u00e9tudes<\/strong> ont d\u00e9montr\u00e9 qu\u2019une activit\u00e9 physique r\u00e9guli\u00e8re, soit de fa\u00e7on occasionnelle (id\u00e9alement en fin d\u2019apr\u00e8s-midi) soit tout au long de la journ\u00e9e, augmente la pression sur le sommeil. De plus, il facilite l\u2019endormissement, augmente l\u2019efficacit\u00e9 du sommeil, augmente la dur\u00e9e du sommeil profond \u00e0 ondes lentes et diminue les r\u00e9veils nocturnes. Cependant, <strong>cela ne doit pas \u00eatre fait dans les 4 heures pr\u00e9c\u00e9dant le coucher<\/strong> . En effet, il a un effet excitant en augmentant la chaleur corporelle et en lib\u00e9rant de la dopamine et de l\u2019adr\u00e9naline.  <\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-5c0dce5\" data-id=\"5c0dce5\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-422be39 elementor-widget elementor-widget-image\" data-id=\"422be39\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/duoveo.com\/wp-content\/uploads\/2023\/03\/young-happy-sportswoman-running-road-morning-copy-space-1024x683.jpg\" class=\"attachment-large size-large wp-image-14703\" alt=\"\" srcset=\"https:\/\/duoveo.com\/wp-content\/uploads\/2023\/03\/young-happy-sportswoman-running-road-morning-copy-space-1024x683.jpg 1024w, https:\/\/duoveo.com\/wp-content\/uploads\/2023\/03\/young-happy-sportswoman-running-road-morning-copy-space-300x200.jpg 300w, https:\/\/duoveo.com\/wp-content\/uploads\/2023\/03\/young-happy-sportswoman-running-road-morning-copy-space-768x512.jpg 768w, https:\/\/duoveo.com\/wp-content\/uploads\/2023\/03\/young-happy-sportswoman-running-road-morning-copy-space-1536x1024.jpg 1536w, https:\/\/duoveo.com\/wp-content\/uploads\/2023\/03\/young-happy-sportswoman-running-road-morning-copy-space-2048x1365.jpg 2048w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-d573a5f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"d573a5f\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-9c4b233\" data-id=\"9c4b233\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-8506565 elementor-widget elementor-widget-text-editor\" data-id=\"8506565\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>Choisissez une activit\u00e9 physique que vous aimez,<\/strong> car elle vous motivera \u00e0 \u00eatre r\u00e9gulier. Attention toutefois \u00e0 <a href=\"https:\/\/duoveo.com\/fr\/bien-etre-physique\/activite-physique\/entrainement-tabata-pour-debutants-exercices-pour-bruler\/\">pratiquer le sport<\/a> avec mod\u00e9ration, <strong>car le surentra\u00eenement peut conduire au burn-out,<\/strong> qui induit des insomnies.<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-d56a63e elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"d56a63e\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-c114c8c\" data-id=\"c114c8c\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-8503961 elementor-widget elementor-widget-heading\" data-id=\"8503961\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">\u00c9liminez les \u00e9crans et les lumi\u00e8res bleues la nuit<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-dc965e1 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"dc965e1\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-100c7a6\" data-id=\"100c7a6\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-cd74e53 elementor-widget elementor-widget-image\" data-id=\"cd74e53\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/duoveo.com\/wp-content\/uploads\/2023\/02\/adult-suffering-from-social-media-addiction-1024x683.jpg\" class=\"attachment-large size-large wp-image-14695\" alt=\"\" srcset=\"https:\/\/duoveo.com\/wp-content\/uploads\/2023\/02\/adult-suffering-from-social-media-addiction-1024x683.jpg 1024w, https:\/\/duoveo.com\/wp-content\/uploads\/2023\/02\/adult-suffering-from-social-media-addiction-300x200.jpg 300w, https:\/\/duoveo.com\/wp-content\/uploads\/2023\/02\/adult-suffering-from-social-media-addiction-768x512.jpg 768w, https:\/\/duoveo.com\/wp-content\/uploads\/2023\/02\/adult-suffering-from-social-media-addiction-1536x1024.jpg 1536w, https:\/\/duoveo.com\/wp-content\/uploads\/2023\/02\/adult-suffering-from-social-media-addiction-2048x1365.jpg 2048w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-66 elementor-top-column elementor-element elementor-element-c3b85e5\" data-id=\"c3b85e5\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1165d9b elementor-widget elementor-widget-text-editor\" data-id=\"1165d9b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Les lumi\u00e8res bleues perturbent la s\u00e9cr\u00e9tion de m\u00e9latonine le soir. Il est donc <strong>essentiel d&rsquo;\u00e9viter les \u00e9crans d\u00e8s la fin d&rsquo;apr\u00e8s-midi<\/strong> . Cependant, <strong>si vous ne pouvez pas faire autrement<\/strong> , il existe des logiciels pour ordinateurs tels que F.lux pour Mac et PC. De plus, vous pouvez utiliser l&rsquo;option t\u00e9l\u00e9phonique \u00ab Night Shift \u00bb pour iPhone et le mode \u00ab Veilleuse \u00bb pour Samsung. Ces solutions sont gratuites et permettent de r\u00e9duire les lumi\u00e8res bleues. La marque Gunnar propose \u00e9galement des lunettes anti-lumi\u00e8re bleue avec plusieurs niveaux de protection.<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-d681f19 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"d681f19\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-f278663\" data-id=\"f278663\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-0821ffb elementor-widget elementor-widget-heading\" data-id=\"0821ffb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Faites des activit\u00e9s relaxantes 1 heure avant de vous coucher<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4b95d15 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4b95d15\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-66 elementor-top-column elementor-element elementor-element-7b7cef1\" data-id=\"7b7cef1\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d29555d elementor-widget elementor-widget-text-editor\" data-id=\"d29555d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Lorsque notre syst\u00e8me nerveux est surcharg\u00e9, l&rsquo;insomnie appara\u00eet et dure si nous ne faisons rien pour le r\u00e9parer et le calmer. Il est donc n\u00e9cessaire d&rsquo; <strong>int\u00e9grer quotidiennement des exercices de relaxation profonde<\/strong> , tant physique que mentale. Les exercices <strong>de relaxation physique<\/strong> comprennent la sophrologie, les \u00e9tirements, la relaxation Jacobson et les tapis d&rsquo;acupression. Les exercices <strong>de relaxation mentale<\/strong> comprennent diverses formes de <a href=\"https:\/\/duoveo.com\/emotional-well-being\/posture-mind-and-body-restoration-through-meditation\/\">m\u00e9ditation<\/a> , <a href=\"https:\/\/duoveo.com\/emotional-well-being\/cardiac-coherence-the-magic-wand-of-physical-and-mental-balance\/\">la coh\u00e9rence cardiaque<\/a> et d&rsquo;autres <a href=\"https:\/\/duoveo.com\/sleep-and-mindfulness\/pranayama-yoga-breathing-techniques\/\">techniques de respiration<\/a> .<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-3895d75\" data-id=\"3895d75\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6c0cd33 elementor-widget elementor-widget-image\" data-id=\"6c0cd33\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/duoveo.com\/wp-content\/uploads\/2023\/03\/beautiful-woman-meditating-outdoors-1024x683.jpg\" class=\"attachment-large size-large wp-image-14704\" alt=\"\" srcset=\"https:\/\/duoveo.com\/wp-content\/uploads\/2023\/03\/beautiful-woman-meditating-outdoors-1024x683.jpg 1024w, https:\/\/duoveo.com\/wp-content\/uploads\/2023\/03\/beautiful-woman-meditating-outdoors-300x200.jpg 300w, https:\/\/duoveo.com\/wp-content\/uploads\/2023\/03\/beautiful-woman-meditating-outdoors-768x512.jpg 768w, https:\/\/duoveo.com\/wp-content\/uploads\/2023\/03\/beautiful-woman-meditating-outdoors-1536x1024.jpg 1536w, https:\/\/duoveo.com\/wp-content\/uploads\/2023\/03\/beautiful-woman-meditating-outdoors-2048x1365.jpg 2048w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-9e1b951 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"9e1b951\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-9de86ff\" data-id=\"9de86ff\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2e41a42 elementor-widget elementor-widget-text-editor\" data-id=\"2e41a42\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Ces techniques fonctionnent bien si elles sont int\u00e9gr\u00e9es r\u00e9guli\u00e8rement. Ils vont progressivement calmer et r\u00e9parer le syst\u00e8me nerveux. Le sommeil sera plus difficile si nous n\u2019apprenons pas <strong>\u00e0 calmer nos pens\u00e9es et nos ruminations au moment du coucher<\/strong> . Ainsi, la relaxation diminue les hormones de stress, r\u00e9duit les \u00e9tats inflammatoires dans le corps et augmente les hormones de bien-\u00eatre.<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2675da3 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2675da3\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-dc88edf\" data-id=\"dc88edf\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7c06f2c elementor-widget elementor-widget-heading\" data-id=\"7c06f2c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Dormez mieux dans une chambre saine<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-e2621df elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"e2621df\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-a76f115\" data-id=\"a76f115\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e681e4f elementor-widget elementor-widget-image\" data-id=\"e681e4f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/duoveo.com\/wp-content\/uploads\/2023\/02\/bright-clean-modern-bedroom-scandinavian-style-1024x683.jpg\" class=\"attachment-large size-large wp-image-14696\" alt=\"\" srcset=\"https:\/\/duoveo.com\/wp-content\/uploads\/2023\/02\/bright-clean-modern-bedroom-scandinavian-style-1024x683.jpg 1024w, https:\/\/duoveo.com\/wp-content\/uploads\/2023\/02\/bright-clean-modern-bedroom-scandinavian-style-300x200.jpg 300w, https:\/\/duoveo.com\/wp-content\/uploads\/2023\/02\/bright-clean-modern-bedroom-scandinavian-style-768x512.jpg 768w, https:\/\/duoveo.com\/wp-content\/uploads\/2023\/02\/bright-clean-modern-bedroom-scandinavian-style-1536x1024.jpg 1536w, https:\/\/duoveo.com\/wp-content\/uploads\/2023\/02\/bright-clean-modern-bedroom-scandinavian-style-2048x1365.jpg 2048w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-66 elementor-top-column elementor-element elementor-element-b0238ca\" data-id=\"b0238ca\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ca83284 elementor-widget elementor-widget-text-editor\" data-id=\"ca83284\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Les ondes <strong>\u00e9lectromagn\u00e9tiques artificielles<\/strong> <strong>polluent une chambre saine<\/strong> . Alors, d\u00e9sactivez votre wifi, vos donn\u00e9es cellulaires (4\/5G) et votre Bluetooth, et \u00e9teignez vos appareils ou \u00e9loignez-les de plus de 180 cm de votre lit pour \u00e9viter les radiations.<br \/>De plus, <strong>a\u00e9rez votre pi\u00e8ce tous les jours pour renouveler l&rsquo;air<\/strong> . De plus, vous pouvez investir dans <strong>des plantes d\u2019int\u00e9rieur, comme la Sansevieria, qui purifient l\u2019air<\/strong> . Vous pouvez \u00e9galement utiliser un ioniseur d\u2019air pour g\u00e9n\u00e9rer de nombreux ions n\u00e9gatifs (anions). Ces ions sont naturellement pr\u00e9sents dans la nature et vont neutraliser les ions positifs nocifs (cations).<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-1602823 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1602823\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-ae47dfc\" data-id=\"ae47dfc\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4aede68 elementor-widget elementor-widget-text-editor\" data-id=\"4aede68\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Enfin, vous pouvez installer un diffuseur d\u2019huiles essentielles \u00e0 ultrasons qui va g\u00e9n\u00e9rer de gros ions n\u00e9gatifs d\u2019oxyg\u00e8ne, b\u00e9n\u00e9fiques pour notre sant\u00e9. <strong>Les huiles essentielles de pin maritime ou de c\u00e8dre de l\u2019Atlas<\/strong> sont recommand\u00e9es pour am\u00e9liorer l\u2019air de la pi\u00e8ce.<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-b882a14 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"b882a14\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-5136fc5\" data-id=\"5136fc5\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d959f04 elementor-widget elementor-widget-heading\" data-id=\"d959f04\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Dormir dans une chambre sereine et suffisamment sombre\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-79a6210 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"79a6210\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-6229f5a\" data-id=\"6229f5a\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-840201f elementor-widget elementor-widget-text-editor\" data-id=\"840201f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Am\u00e9nagez une pi\u00e8ce o\u00f9 vous vous sentez \u00e0 l\u2019aise, calme et en s\u00e9curit\u00e9. <strong>La pollution lumineuse<\/strong> , notamment les lumi\u00e8res bleues, peut perturber la production de m\u00e9latonine le soir et ainsi perturber le sommeil. Il existe diff\u00e9rents niveaux d\u2019obscurit\u00e9. En effet, <strong>certains pr\u00e9f\u00e8rent la semi-obscurit\u00e9 \u00e0 l\u2019obscurit\u00e9 totale<\/strong> . A vous de trouver le niveau qui vous convient.<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-0ee4da6 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"0ee4da6\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-6f037b6\" data-id=\"6f037b6\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-517d688 elementor-widget elementor-widget-text-editor\" data-id=\"517d688\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Le soir, tamisez la pi\u00e8ce avec <strong>des lumi\u00e8res rouges chaudes<\/strong> , moins susceptibles de perturber le rythme circadien. De plus, vous pouvez investir dans un <strong>masque de nuit<\/strong> , des volets ou des rideaux occultants pour vous prot\u00e9ger de la pollution lumineuse, notamment en ville.<br \/><strong>Concernant le bruit<\/strong> , certaines personnes ont besoin d\u2019un bruit de fond, tandis que d\u2019autres ne jurent que par un silence absolu. A vous de trouver l&rsquo;ambiance propice pour dormir. Si vous souffrez de pollution sonore dans votre environnement, comme la circulation, les voisins, etc., cr\u00e9ez un <strong>bruit monotone de faible intensit\u00e9<\/strong> (bruit blanc). Vous pouvez par exemple utiliser un ventilateur ou le bruit de l\u2019eau.<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-37b8007 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"37b8007\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-e2451b4\" data-id=\"e2451b4\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-b9b6c73 elementor-widget elementor-widget-heading\" data-id=\"b9b6c73\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Dormir avec une temp\u00e9rature id\u00e9ale de 18\/19\u00b0C  <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-d41ce2b elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"d41ce2b\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-66 elementor-top-column elementor-element elementor-element-b780460\" data-id=\"b780460\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d2d76f7 elementor-widget elementor-widget-text-editor\" data-id=\"d2d76f7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>La temp\u00e9rature id\u00e9ale pour dormir se situe dans la <strong>zone de thermoneutralit\u00e9.<\/strong> En effet, c\u2019est la zone dans laquelle nous pouvons <strong>maintenir notre temp\u00e9rature corporelle constante<\/strong> sans d\u00e9penser d\u2019\u00e9nergie suppl\u00e9mentaire.  <\/p>\n<p>La zone de thermoneutralit\u00e9 s&rsquo;\u00e9tablit entre <strong>30 et 32\u00b0C<\/strong> si nous sommes nus et sans couverture. Cependant, il fait entre <strong>16 et 19\u00b0C<\/strong> si nous sommes en pyjama et recouverts d&rsquo;au moins un drap.<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-00f9c46\" data-id=\"00f9c46\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-389017e elementor-widget elementor-widget-image\" data-id=\"389017e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/duoveo.com\/wp-content\/uploads\/2023\/02\/close-up-man-using-rotary-switch-1024x683.jpg\" class=\"attachment-large size-large wp-image-14697\" alt=\"\" srcset=\"https:\/\/duoveo.com\/wp-content\/uploads\/2023\/02\/close-up-man-using-rotary-switch-1024x683.jpg 1024w, https:\/\/duoveo.com\/wp-content\/uploads\/2023\/02\/close-up-man-using-rotary-switch-300x200.jpg 300w, https:\/\/duoveo.com\/wp-content\/uploads\/2023\/02\/close-up-man-using-rotary-switch-768x512.jpg 768w, https:\/\/duoveo.com\/wp-content\/uploads\/2023\/02\/close-up-man-using-rotary-switch-1536x1024.jpg 1536w, https:\/\/duoveo.com\/wp-content\/uploads\/2023\/02\/close-up-man-using-rotary-switch-2048x1365.jpg 2048w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-e088fa5 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"e088fa5\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-869a95d\" data-id=\"869a95d\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ddb0f22 elementor-widget elementor-widget-text-editor\" data-id=\"ddb0f22\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>C&rsquo;est pour cela que l&rsquo;on dit que pour <strong>bien dormir,<\/strong> il faut dormir dans <strong>une chambre \u00e0 environ<\/strong> <strong>18\/19\u00b0C.<\/strong> Mais comme chaque personne est diff\u00e9rente, il est conseill\u00e9 de tester la temp\u00e9rature qui vous convient le mieux. <strong>Mais n&rsquo;oubliez pas :<\/strong> le soir, la temp\u00e9rature du corps baisse naturellement, ce qui favorise l&rsquo;endormissement. Ainsi, une pi\u00e8ce trop chaude perturbera une bonne nuit de sommeil.<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-f65fc47 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"f65fc47\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-e0d24cc\" data-id=\"e0d24cc\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e86e6ac elementor-widget elementor-widget-heading\" data-id=\"e86e6ac\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Masquer l'horloge de la vue\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-a5b2e01 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a5b2e01\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-07d7010\" data-id=\"07d7010\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-b70645e elementor-widget elementor-widget-text-editor\" data-id=\"b70645e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Voir les heures d\u00e9filer sur votre horloge ou votre r\u00e9veil augmente l\u2019anxi\u00e9t\u00e9 de ne pas dormir. \u00ab Le plaisir et la joie influencent la synchronisation des rythmes du sommeil. \u00bb<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-f2c3315 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"f2c3315\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-6fc226b\" data-id=\"6fc226b\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-10a5e0b elementor-widget elementor-widget-heading\" data-id=\"10a5e0b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Ayez des activit\u00e9s joyeuses et des contacts sociaux<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6ca9ce6 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6ca9ce6\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-552dbcc\" data-id=\"552dbcc\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-8084649 elementor-widget elementor-widget-image\" data-id=\"8084649\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/duoveo.com\/wp-content\/uploads\/2023\/03\/medium-shot-friends-having-fun-together-1024x683.jpg\" class=\"attachment-large size-large wp-image-14700\" alt=\"\" srcset=\"https:\/\/duoveo.com\/wp-content\/uploads\/2023\/03\/medium-shot-friends-having-fun-together-1024x683.jpg 1024w, https:\/\/duoveo.com\/wp-content\/uploads\/2023\/03\/medium-shot-friends-having-fun-together-300x200.jpg 300w, https:\/\/duoveo.com\/wp-content\/uploads\/2023\/03\/medium-shot-friends-having-fun-together-768x512.jpg 768w, https:\/\/duoveo.com\/wp-content\/uploads\/2023\/03\/medium-shot-friends-having-fun-together-1536x1024.jpg 1536w, https:\/\/duoveo.com\/wp-content\/uploads\/2023\/03\/medium-shot-friends-having-fun-together-2048x1365.jpg 2048w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-66 elementor-top-column elementor-element elementor-element-a91aef2\" data-id=\"a91aef2\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1b04dc9 elementor-widget elementor-widget-text-editor\" data-id=\"1b04dc9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>D\u2019une part, <strong>le plaisir et la joie<\/strong> influencent la synchronisation des rythmes du sommeil par leurs effets stimulants pendant la journ\u00e9e et auto-gu\u00e9risseurs. Certes, cela rend le sommeil plus profond le soir. <strong>Mais d&rsquo;un autre c\u00f4t\u00e9, les personnes d\u00e9prim\u00e9es passent plus de temps allong\u00e9es<\/strong> , ce qui r\u00e9duit la profondeur du sommeil.<br \/>De plus, une <strong>alt\u00e9ration du sommeil profond a \u00e9t\u00e9 observ\u00e9e<\/strong> dans des exp\u00e9riences de repos forc\u00e9 avec diminution de l\u2019activit\u00e9 physique et des contacts sociaux.<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-c6c6966 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c6c6966\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-596fa66\" data-id=\"596fa66\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-01a6ab5 elementor-widget elementor-widget-heading\" data-id=\"01a6ab5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Contr\u00f4le des stimuli : un outil pour mieux dormir\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-3b61c5f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3b61c5f\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-851955d\" data-id=\"851955d\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-05bbc0a elementor-widget elementor-widget-text-editor\" data-id=\"05bbc0a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span data-preserver-spaces=\"true\">Le contr\u00f4le des stimuli est l\u2019outil qui <strong>renforcera l\u2019association entre le lit et le sommeil<\/strong> plut\u00f4t que l\u2019\u00e9veil. En effet, la peur des insomniaques de ne pas dormir les conduit \u00e0 associer le lit \u00e0 une situation de danger. Cela entra\u00eene un stress chronique qui les maintient \u00e9veill\u00e9s dans la chambre.<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">Voici quelques conseils pour <strong>\u00ab faire la paix \u00bb avec votre lit :<\/strong><\/span><\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-b90eb54 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"b90eb54\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-cf81df8\" data-id=\"cf81df8\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3b1c2f0 elementor-widget elementor-widget-image\" data-id=\"3b1c2f0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"575\" src=\"https:\/\/duoveo.com\/wp-content\/uploads\/2023\/03\/front-view-couple-bed-barefoot-1024x736.jpg\" class=\"attachment-large size-large wp-image-14705\" alt=\"\" srcset=\"https:\/\/duoveo.com\/wp-content\/uploads\/2023\/03\/front-view-couple-bed-barefoot-1024x736.jpg 1024w, https:\/\/duoveo.com\/wp-content\/uploads\/2023\/03\/front-view-couple-bed-barefoot-300x216.jpg 300w, https:\/\/duoveo.com\/wp-content\/uploads\/2023\/03\/front-view-couple-bed-barefoot-768x552.jpg 768w, https:\/\/duoveo.com\/wp-content\/uploads\/2023\/03\/front-view-couple-bed-barefoot-1536x1104.jpg 1536w, https:\/\/duoveo.com\/wp-content\/uploads\/2023\/03\/front-view-couple-bed-barefoot-2048x1473.jpg 2048w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-68bfdd3\" data-id=\"68bfdd3\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-01ececc elementor-widget elementor-widget-text-editor\" data-id=\"01ececc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul>\n<li><span data-preserver-spaces=\"true\">Ne vous engagez pas dans des activit\u00e9s excitantes, physiquement et intellectuellement stimulantes dans les heures pr\u00e9c\u00e9dant le coucher.<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">Utilisez le lit uniquement pour dormir et avoir des relations sexuelles (ne regardez pas la t\u00e9l\u00e9vision, ne mangez pas, n&rsquo;utilisez pas le t\u00e9l\u00e9phone, ne travaillez pas, etc.).<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">Marquez la transition de l\u2019\u00e9veil au sommeil en \u00e9tablissant une routine et des rituels avant de vous coucher : se brosser les dents, enfiler son pyjama, v\u00e9rifier la maison, s\u2019\u00e9tirer, etc.<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">Ne vous couchez que lorsque vous avez sommeil (b\u00e2illements, frottement des yeux, sensation de froid, grande somnolence&#8230;).<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">Levez-vous \u00e0 la m\u00eame heure chaque jour, quel que soit le nombre d\u2019heures de sommeil que vous avez eu la nuit pr\u00e9c\u00e9dente, pour \u00e9viter le d\u00e9calage horaire.<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">\u00c9vitez les siestes trop longues (plus de 30 minutes) ou trop tardives (apr\u00e8s 15h) dans la journ\u00e9e.<\/span><\/li>\n<\/ul>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-7c02f52 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7c02f52\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2b45c13\" data-id=\"2b45c13\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-448d941 elementor-widget elementor-widget-text-editor\" data-id=\"448d941\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul>\n<li><span data-preserver-spaces=\"true\">Ne restez pas au lit \u00e0 attendre. Supposons que vous ne dormiez toujours pas apr\u00e8s 20 minutes. Dans ce cas, il est pr\u00e9f\u00e9rable de se lever, d\u2019aller dans une autre pi\u00e8ce et de faire une activit\u00e9 calme (lecture, \u00e9coute de musique douce, m\u00e9ditation, etc.) dans un environnement faiblement \u00e9clair\u00e9 en attendant de dormir. Retournez au lit lorsque la somnolence revient. R\u00e9p\u00e9tez aussi souvent que n\u00e9cessaire.<\/span><\/li>\n<\/ul>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-158cadd elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"158cadd\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7416de2\" data-id=\"7416de2\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-867418d elementor-widget elementor-widget-text-editor\" data-id=\"867418d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Si vous souhaitez en savoir plus sur le sommeil, n&rsquo;h\u00e9sitez pas \u00e0 faire un tour sur mon site d\u00e9di\u00e9 : <a href=\"https:\/\/jeune-et-sens.fr\/14-conseils-essentiels-pour-ameliorer-la-qualite-de-son-sommeil\/\">Je\u00fbne &amp; Sens<\/a> .<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-8c3aa4b elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"8c3aa4b\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-c991741\" data-id=\"c991741\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-fdb09eb elementor-widget elementor-widget-text-editor\" data-id=\"fdb09eb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Souhaitez-vous d\u00e9couvrir plus d&rsquo;informations sur le sommeil ?<br \/>Jetez un oeil \u00e0 nos autres articles :<\/p>\n<ul>\n<li><a href=\"https:\/\/duoveo.com\/fr\/bien-etre-physique\/sommeil\/faits-sur-le-sommeil\/\">Faits sur le sommeil<\/a><\/li>\n<li><a href=\"https:\/\/duoveo.com\/physical-well-being\/effects-of-fasting-on-sleep\/\">Effets du je\u00fbne sur le sommeil<\/a><\/li>\n<\/ul>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Ces r\u00e8gles d&rsquo;hygi\u00e8ne du sommeil essentiels et conseils \u00a0pour mieux dormir vous permettront d&rsquo;\u00e9liminer les comportements qui alt\u00e8rent la qualit\u00e9 et la dur\u00e9e du sommeil. De plus, cela vous aidera \u00e0 introduire ceux qui le r\u00e9pareront et le consolideront. Regardez le spectre lumineux du soleil lorsque vous vous r\u00e9veillez Regarder le soleil t\u00f4t le matin, [&hellip;]<\/p>\n","protected":false},"author":12,"featured_media":14706,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_eb_attr":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[52],"tags":[143],"class_list":["post-16830","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sommeil","tag-108-fr"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v22.7 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>des conseils pour mieux dormir<\/title>\n<meta name=\"description\" content=\"Ces r\u00e8gles d&#039;hygi\u00e8ne du sommeil essentiels et conseils pour mieux dormir, vous \u00e9viter d&#039;alt\u00e9rer votre sommeil.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/duoveo.com\/fr\/bien-etre-physique\/sommeil\/14-conseils-essentiels-pour-mieux-dormir-la-nuit\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"14 conseils essentiels pour mieux dormir la nuit - 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