{"id":1616,"date":"2019-10-22T10:20:34","date_gmt":"2019-10-22T08:20:34","guid":{"rendered":"https:\/\/www.biofar.fr\/?p=1616"},"modified":"2019-10-22T10:24:21","modified_gmt":"2019-10-22T08:24:21","slug":"le-sommeil-la-cle-dune-journee-reussie","status":"publish","type":"post","link":"https:\/\/www.biofar.fr\/en\/le-sommeil-la-cle-dune-journee-reussie\/","title":{"rendered":"Sleep: The Key to a Successful Day"},"content":{"rendered":"<p>Notre vie quotidienne est surcharg\u00e9e\u00a0par le travail, les repas, le sport, les enfants. Une vie \u00e0 100 km\/h qui peut jouer sur notre sommeil. Fatigue, anxi\u00e9t\u00e9, ou encore troubles de l\u2019humeurs peuvent \u00eatre les signes d\u2019un manque de sommeil. La moiti\u00e9 des fran\u00e7ais peine \u00e0 s\u2019endormir ou se rendormir et 4 personnes sur 10 disent souffrir de troubles du sommeil<a href=\"#_ftn1\" name=\"_ftnref1\">[1]<\/a>. Comment prendre soin de son sommeil\u00a0?<\/p>\n<p><!--more--><\/p>\n<h2>Les r\u00f4les m\u00e9connus du sommeil<\/h2>\n<p>Notre vie est rythm\u00e9e par un <strong>cycle de veille et de sommeil<\/strong>, deux \u00e9tats primordiaux pour que notre organisme fonctionne correctement. Saviez-vous qu\u2019un tiers de notre vie est consacr\u00e9 au sommeil\u00a0? Il est donc indispensable de se pencher sur la question.<\/p>\n<p>On pense que notre corps est au repos complet pendant la nuit. En r\u00e9alit\u00e9, certaines fonctions sont actives et ne s\u2019arr\u00eatent jamais\u00a0:<\/p>\n<ul>\n<li>maturation et d\u00e9veloppement des <strong>capacit\u00e9s cognitives<\/strong>: m\u00e9canismes d\u2019apprentissage et de m\u00e9morisation, r\u00e9gulation de l\u2019humeur et du stress.<\/li>\n<li>r\u00e9gulation de la <strong>temp\u00e9rature corporelle.<\/strong><\/li>\n<li>activation du <strong>m\u00e9tabolisme <\/strong>pour la digestion, la r\u00e9gulation de la glyc\u00e9mie ou encore des hormones de l\u2019app\u00e9tit.<\/li>\n<li>l\u2019<strong>immunit\u00e9 <\/strong>toujours vigilante : \u00e9limination des toxines, stimulation des d\u00e9fenses immunitaires.<\/li>\n<\/ul>\n<p>Le sommeil est donc <strong>crucial<\/strong> pour nos fonctions biologiques. Un manque de sommeil peut avoir des cons\u00e9quences sur notre organisme. Il peut induire simplement un manque de concentration, d\u2019efficacit\u00e9 au travail ou dans des cas plus graves augmenter le risque de maladies (cardio-vasculaire, ob\u00e9sit\u00e9 et diab\u00e8te\u2026).<\/p>\n<h2>Le sommeil, un m\u00e9canisme complexe<\/h2>\n<p>Au-del\u00e0 de la fatigue, l\u2019hygi\u00e8ne de vie, la consommation de certaines substances (alcools, drogues) ou encore l\u2019environnement peuvent influencer l\u2019endormissement. L\u2019organisme a \u00e9galement une part de responsabilit\u00e9 avec son <strong>syst\u00e8me circadien<\/strong>. En quoi consiste cette organisation ?<\/p>\n<p>Appel\u00e9 aussi <strong>horloge circadienne<\/strong>, pr\u00e9sent chez tous les organismes, ce syst\u00e8me a pour objectif de synchroniser l\u2019alternance <strong>jour-nuit<\/strong>. C\u2019est possible gr\u00e2ce \u00e0 des facteurs externes comme la lumi\u00e8re du jour, mais aussi des facteurs internes. Ces derniers interviennent pour r\u00e9guler plus finement ces cycles. Le facteur interne le plus connu est la <a href=\"https:\/\/www.biofar.fr\/nos-produits\/good-night-7-7-direct\/\"><strong>m\u00e9latonine<\/strong><\/a>,\u00a0aussi surnomm\u00e9e l\u2019hormone du sommeil. Cette hormone permet l\u2019endormissement. A l\u2019obscurit\u00e9, la m\u00e9latonine est produite dans le cerveau, ce qui d\u00e9clenche <strong>l\u2019\u00e9tat de sommeil<\/strong>. A l\u2019inverse lorsque les cellules de la r\u00e9tine per\u00e7oivent la lumi\u00e8re, sa production est stopp\u00e9e et la<strong> veille<\/strong> reprendra du service.<\/p>\n<p><strong>Le sommeil <\/strong>est un ph\u00e9nom\u00e8ne \u00e0 part enti\u00e8re. Il est compos\u00e9 de deux stades\u00a0: un sommeil <strong>lent<\/strong> et un sommeil <strong>paradoxal.<\/strong> Ces \u00e9tats alternent durant <strong>un cycle de sommeil<\/strong> de 90 minutes. Chaque nuit, ce sont 4 \u00e0 6 cycles qui s\u2019enchainent en continu. Quelques explications<a href=\"#_ftn2\" name=\"_ftnref2\">[2]<\/a><sup><a href=\"#_ftn3\" name=\"_ftnref3\">[3]<\/a><\/sup>\u00a0:<\/p>\n<p>Le sommeil lent\u00a0ou profond, compos\u00e9 de trois phases\u00a0:<\/p>\n<ul>\n<li>une phase de quelques minutes, qui est une <strong>transition<\/strong> entre l\u2019\u00e9tat de veille et de sommeil,<\/li>\n<li>un sommeil l\u00e9ger,<\/li>\n<li>un sommeil profond, de quelques dizaines de minutes. C\u2019est durant cette p\u00e9riode que les activit\u00e9s c\u00e9r\u00e9brales et le tonus musculaire ralentissent.<\/li>\n<\/ul>\n<p>Le sommeil paradoxal\u00a0: l\u2019activit\u00e9 c\u00e9r\u00e9brale est en \u00e9bullition. C\u2019est pendant cette phase que l\u2019on r\u00eave\u00a0! Avec un peu de chance, vous pourrez vous en souvenir et les raconter.<\/p>\n<h2>Quelques conseils pour s\u2019endormir plus rapidement<\/h2>\n<ol>\n<li>Respecter ses cycles de sommeil : le sommeil \u00e9tant rythm\u00e9 par des cycles, il est important de <strong>garder des horaires<\/strong> de lever et de coucher r\u00e9guliers aussi bien en semaine que le week-end. Les grasses matin\u00e9es sont plut\u00f4t le signe d\u2019un d\u00e9s\u00e9quilibre.<\/li>\n<li>Exposez-vous \u00e0 la <strong>lumi\u00e8re naturelle<\/strong>: cette lumi\u00e8re est indispensable pour notre horloge circadienne. L\u2019exposition enclenche la s\u00e9cr\u00e9tion d\u2019hormones qui r\u00e9gulent le sommeil. En hiver, les journ\u00e9es sont plus courtes et la luminosit\u00e9 est moins forte. Le rythme circadien est donc bouscul\u00e9 et la fatigue arrive. D\u00e8s que les rayons de soleil percent \u00e0 travers les nuages, une petite balade \u00e0 l\u2019ext\u00e9rieur\u00a0ne peut vous faire que du bien.<\/li>\n<li>Pratiquez une activit\u00e9 physique\u00a0: une <strong>activit\u00e9 physique<\/strong> 2 \u00e0 3 fois dans la semaine de 30 minutes permet de garder la forme tout en amenant la <a href=\"https:\/\/www.biofar.fr\/comment-lutter-contre-la-fatigue-a-lapproche-de-lhiver\/\">fatigue<\/a> pour le soir.<\/li>\n<li><strong>Gardez le rythme<\/strong> de vos repas\u00a0: Comme on vous l\u2019a dit pr\u00e9c\u00e9demment, l\u2019alimentation influe sur le syst\u00e8me circadien. Manger \u00e0 heures fixes et avoir une alimentation soign\u00e9e est donc l\u2019id\u00e9al.<\/li>\n<li><strong>Pratiquez la relaxation\u00a0: <\/strong>expirez par la bouche tout l\u2019air de vos poumons. Puis fermez la bouche et inspirez tranquillement par le nez en comptant jusqu\u2019\u00e0 4. Retenez votre souffle en comptant jusqu\u2019\u00e0 7. Et enfin expirez bruyamment par la bouche en comptant jusqu\u2019\u00e0 8. R\u00e9p\u00e9tez 3 fois cette m\u00e9thode et en quelques minutes vous serez plongez dans vos r\u00eaves et les nuits paisibles vont arriver tr\u00e8s prochainement.<\/li>\n<\/ol>\n<p>Pour agir avec votre alimentation, misez sur le <a href=\"https:\/\/www.biofar.fr\/nos-produits\/good-night-7-7-direct\/\">magn\u00e9sium<\/a> qui intervient dans la <strong>transmission de l\u2019influx nerveux<\/strong>. On le retrouve dans les fruits \u00e0 coques (amandes, noix, pistaches, noisettes), les l\u00e9gumineuses, les c\u00e9r\u00e9ales compl\u00e8tes ou encore dans le chocolat. En d\u2019autres termes\u00a0: faites-vous plaisir\u00a0!<\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"#_ftnref1\" name=\"_ftn1\">[1]<\/a>Institut National du Sommeil et de la Vigilance, 2019<\/p>\n<p><a href=\"#_ftnref2\" name=\"_ftn2\">[2]<\/a>INSV, les carnets du sommeil, 2018<\/p>\n<p><a href=\"#_ftnref3\" name=\"_ftn3\">[3]<\/a>Inserm, Sommeil, 2017<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Our daily lives are overloaded with work, meals, sports, children. A life at 100 km\/h that can affect our sleep. Fatigue, anxiety, or mood disorders can be signs of a lack of sleep. Half of the French have difficulty falling asleep or going back to sleep and 4 out of 10 people say...<\/p>","protected":false},"author":3,"featured_media":1617,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[21],"tags":[],"class_list":["post-1616","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-conseils"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Le sommeil, la cl\u00e9 d\u2019une journ\u00e9e r\u00e9ussie - Biofar<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.biofar.fr\/en\/le-sommeil-la-cle-dune-journee-reussie\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Le sommeil, la cl\u00e9 d\u2019une journ\u00e9e r\u00e9ussie - Biofar\" \/>\n<meta property=\"og:description\" content=\"Notre vie quotidienne est surcharg\u00e9e\u00a0par le travail, les repas, le sport, les enfants. Une vie \u00e0 100 km\/h qui peut jouer sur notre sommeil. Fatigue, anxi\u00e9t\u00e9, ou encore troubles de l\u2019humeurs peuvent \u00eatre les signes d\u2019un manque de sommeil. 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