{"id":9320,"date":"2021-02-17T19:19:00","date_gmt":"2021-02-18T00:19:00","guid":{"rendered":"https:\/\/archive.ontariocaregiver.ca\/?p=9320"},"modified":"2021-03-23T19:34:39","modified_gmt":"2021-03-23T23:34:39","slug":"dix-conseils-pour-une-bonne-nuit-de-sommeil","status":"publish","type":"post","link":"https:\/\/archive.ontariocaregiver.ca\/fr\/dix-conseils-pour-une-bonne-nuit-de-sommeil\/","title":{"rendered":"Dix conseils pour une bonne nuit de sommeil"},"content":{"rendered":"\n

Pour savoir quoi faire et ne pas faire pour am\u00e9liorer votre sommeil et votre bien-\u00eatre.<\/p>\n\n\n\n

  1. \u00c9vitez les stimulants tels que la caf\u00e9ine apr\u00e8s midi.<\/li><\/ol>\n\n\n\n
    1. \u00c9vitez les siestes, mais si vous devez en faire une, faites qu\u2019elle soit courte et t\u00f4t dans la journ\u00e9e.<\/li><\/ol>\n\n\n\n
      1. Accordez-vous du temps pour d\u00e9compresser. N\u2019allez pas directement au lit apr\u00e8s avoir effectu\u00e9 une t\u00e2che \u00e9puisante sur le plan physique ou affectif.<\/li><\/ol>\n\n\n\n
        1. R\u00e9digez un journal de sommeil dans le but de d\u00e9terminer le nombre d\u2019heures de sommeil dont vous avez vraiment besoin chaque nuit \u2013 nous n\u2019avons pas toutes et tous besoin de huit heures de sommeil.<\/li><\/ol>\n\n\n\n
          1. Fixez une heure de coucher et de lever routini\u00e8re \u2013 si vous avez besoin de sept heures de sommeil, allez au lit sept heures avant de devoir vous lever.<\/li><\/ol>\n\n\n\n
            1. R\u00e9servez la chambre \u00e0 coucher pour dormir \u2013 ne regardez pas la t\u00e9l\u00e9vision ni votre t\u00e9l\u00e9phone. Si vous n’avez pas trouv\u00e9 le sommeil au bout de 20 minutes, allez dans une autre pi\u00e8ce et lisez quelque chose d\u2019ennuyeux, m\u00e9ditez ou pratiquez la respiration consciente.<\/li><\/ol>\n\n\n\n
              1. Essayez cet exercice de respiration 4-4-4 simple : inspirez par le nez en comptant jusqu\u2019\u00e0 quatre dans votre t\u00eate, retenez votre respiration en comptant jusqu\u2019\u00e0 quatre, puis expirez compl\u00e8tement par la bouche en comptant jusqu\u2019\u00e0 quatre. R\u00e9p\u00e9tez.<\/li><\/ol>\n\n\n\n
                1. Calmez votre esprit \u2013 \u00e9coutez quelque chose de relaxant comme du bruit blanc ou un balado apaisant. YouTube poss\u00e8de un \u00e9ventail de vid\u00e9os de d\u00e9tente avec des averses de pluie et des vagues oc\u00e9aniques, entre autres.<\/li><\/ol>\n\n\n\n
                  1. Calmez votre corps \u2013 fermez les yeux et concentrez-vous \u00e0 d\u00e9tendre chaque groupe musculaire pendant trois \u00e0 six secondes. Commencez par les orteils puis passez aux genoux, aux cuisses, aux fessiers, au ventre, \u00e0 la poitrine, aux mains, aux bras, aux \u00e9paules, au cou, \u00e0 la m\u00e2choire et au front. Inspirez par le nez et expirez par la bouche.<\/li><\/ol>\n\n\n\n
                    1. Distrayez votre cerveau avec un autre encha\u00eenement d\u2019id\u00e9es. Par exemple, choisissez un petit mot (p. ex, banc). Pour chaque lettre, trouvez cinq mots qui commencent par cette lettre (p. ex., cinq mots avec \u00ab b \u00bb, puis cinq mots avec \u00ab a \u00bb et ainsi de suite). R\u00e9p\u00e9tez jusqu\u2019\u00e0 vous endormir.<\/li><\/ol>\n\n\n\n

                      Source : Sleepwell, qui est men\u00e9 par le Dr<\/sup> David Gardner et la Dre <\/sup>Andrea Murphy. Le Dr<\/sup> Gardner est un pharmacien et un professeur du d\u00e9partement de psychiatrie de l\u2019Universit\u00e9 Dalhousie \u00e0 Halifax. Pour en apprendre davantage, veuillez visiter le site mysleepwell.ca<\/a>.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

                      Pour savoir quoi faire et ne pas faire pour am\u00e9liorer votre sommeil et votre bien-\u00eatre. \u00c9vitez les stimulants tels que la caf\u00e9ine apr\u00e8s midi…<\/p>\n","protected":false},"author":2,"featured_media":9150,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"","_relevanssi_noindex_reason":"","_price":"","_stock":"","_tribe_ticket_header":"","_tribe_default_ticket_provider":"","_tribe_ticket_capacity":"0","_ticket_start_date":"","_ticket_end_date":"","_tribe_ticket_show_description":"","_tribe_ticket_show_not_going":false,"_tribe_ticket_use_global_stock":"","_tribe_ticket_global_stock_level":"","_global_stock_mode":"","_global_stock_cap":"","_tribe_rsvp_for_event":"","_tribe_ticket_going_count":"","_tribe_ticket_not_going_count":"","_tribe_tickets_list":[],"_tribe_ticket_has_attendee_info_fields":false,"footnotes":""},"categories":[2],"tags":[],"class_list":["post-9320","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-oco-stories"],"acf":[],"yoast_head":"\nDix conseils pour une bonne nuit de sommeil - 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