{"id":10385,"date":"2022-12-21T09:00:00","date_gmt":"2022-12-21T14:00:00","guid":{"rendered":"https:\/\/www.hancockhealth.org\/?p=10385"},"modified":"2024-03-04T16:17:22","modified_gmt":"2024-03-04T16:17:22","slug":"a-long-winters-nap","status":"publish","type":"post","link":"https:\/\/www.hancockhealth.org\/fr\/2022\/12\/a-long-winters-nap\/","title":{"rendered":"Une longue sieste d'hiver"},"content":{"rendered":"
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\n Forme physique et nutrition<\/a>Bien-\u00eatre mental<\/a> <\/div>\n\n

Une longue sieste d'hiver<\/h1>\n\n
\n\n 21 d\u00e9cembre 2022<\/span>\n\n
\n\n Partager<\/span>\n\n
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\n \"A\n <\/div>\n <\/div>\n\n\n <\/div>\n\n<\/section>\n\n
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Dormir. Est-ce difficile de venir chez vous ? M\u00eame si nous nous sentons de plus en plus somnolents \u00e0 cause du coucher de soleil de plus en plus t\u00f4t \u00e0 cette p\u00e9riode de l'ann\u00e9e, il peut \u00eatre difficile de passer une bonne nuit de sommeil. Mettez cela sur le compte du fait que beaucoup d'entre nous sont plus s\u00e9dentaires pendant les mois les plus froids, ce qui nous rend plus agit\u00e9s lorsque vient le temps de coucher notre t\u00eate endormie pour cette longue sieste d'hiver. <\/p>\n<\/div>

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Selon le Fondation Sommeil<\/a>, le sommeil et l\u2019exercice sont \u00e9troitement li\u00e9s. Si nous passons une bonne nuit de sommeil, nous sommes plus capables d'atteindre nos objectifs d'exercice le lendemain. Et, d\u2019un autre c\u00f4t\u00e9, si nous faisons suffisamment d\u2019exercice, nous avons plus de chances de mieux dormir la nuit. <\/p>\n<\/div>

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Alors, vous voulez mieux dormir ? Voici ce que tu dois faire:<\/p>\n<\/div>

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Regardez l'horloge<\/h2>\n<\/div>
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Faire de l'exercice pendant la journ\u00e9e peut vous aider \u00e0 vous endormir plus rapidement et \u00e0 dormir plus profond\u00e9ment la nuit. Cependant, le timing compte. Faire de l\u2019exercice le matin fera l\u2019affaire pour de nombreuses personnes, surtout si elles pr\u00e9f\u00e8rent un entra\u00eenement cardio ou un entra\u00eenement en r\u00e9sistance. Les entra\u00eenements de l\u2019apr\u00e8s-midi qui \u00e9puisent les muscles, comme le HIIT, peuvent \u00e9galement contribuer \u00e0 favoriser le sommeil la nuit. Il est important de noter que faire de l\u2019exercice trop tard dans la journ\u00e9e peut avoir un effet inverse, inondant votre corps d\u2019endorphines et d\u2019autres produits chimiques qui vous maintiennent stimul\u00e9 et \u00e9veill\u00e9. <\/p>\n<\/div>

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Choisissez les bons exercices<\/h2>\n<\/div>
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La magie de l'incorporation exercices a\u00e9robiques et entra\u00eenement en r\u00e9sistance<\/a> dans votre routine quotidienne ou hebdomadaire, ils peuvent tous deux apporter des bienfaits \u00e0 tout le corps. Cardio favorise une respiration plus rapide et un rythme cardiaque plus rapide, ce qui peut contribuer \u00e0 abaisser la tension art\u00e9rielle et \u00e0 r\u00e9duire le risque de d\u00e9velopper une maladie cardiaque. En ce qui concerne le sommeil, le cardio d\u2019intensit\u00e9 mod\u00e9r\u00e9e est la solution. Pensez \u00e0 la marche rapide, \u00e0 l'aquagym et aux balades \u00e0 v\u00e9lo sur un terrain l\u00e9g\u00e8rement sur\u00e9lev\u00e9. Ce type de Exercice d'a\u00e9robie<\/a> peut en fait diminuer la gravit\u00e9 des troubles du sommeil, tels que l\u2019apn\u00e9e du sommeil, et \u00e9galement aider les personnes souffrant d\u2019insomnie. <\/p>\n<\/div>

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Entra\u00eenement en r\u00e9sistance<\/a> a un \u00e9l\u00e9ment de cardio mais implique \u00e9galement de d\u00e9velopper la force musculaire dans tout le corps. Soulever des poids ou utiliser exercices de poids corporel<\/a> ou les bandes d\u2019exercice sont toutes consid\u00e9r\u00e9es comme un entra\u00eenement en r\u00e9sistance. Le Pilates est une autre forme populaire de ce type d\u2019exercice. Vous pouvez combiner \u00e0 la fois des exercices d'a\u00e9robie et de renforcement musculaire en utilisant des m\u00e9thodes telles que l'entra\u00eenement en circuit, le CrossFit et le HIIT. Remarquablement, l'entra\u00eenement en r\u00e9sistance peut r\u00e9duire vos risques d'anxi\u00e9t\u00e9, de d\u00e9pression et de stress g\u00e9n\u00e9ral, qui sont des facteurs de risque d'insomnie et d'autres troubles du sommeil. <\/p>\n<\/div>

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Le yoga comme aide au sommeil b\u00e9n\u00e9fique<\/h2>\n<\/div>
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Si vous avez d\u00e9j\u00e0 assist\u00e9 \u00e0 un cours de yoga, vous savez que la pose finale, Savasana<\/em>, c'est comme un mini repos. La beaut\u00e9 du yoga est qu\u2019il s\u2019adresse \u00e0 la fois au corps et \u00e0 l\u2019esprit. Les \u00e9tudiants suivent une s\u00e9quence d'entra\u00eenement en force, d'\u00e9tirements et bien plus encore, qui peuvent les aider \u00e0 se sentir \u00e9quilibr\u00e9s et repos\u00e9s. La pose finale, traditionnellement consid\u00e9r\u00e9e comme la plus importante, donne aux \u00e9tudiants l'occasion de se reposer profond\u00e9ment dans un \u00e9tat m\u00e9ditatif. Il s\u2019av\u00e8re que cette m\u00e9ditation peut aider ceux qui ont des difficult\u00e9s \u00e0 dormir. Cette forme d\u2019exercice est connue pour r\u00e9duire le stress, renforcer le syst\u00e8me immunitaire et soulager les courbatures. Vous voudrez peut-\u00eatre essayer le yoga et voir si cela peut faire des merveilles pour votre sommeil nocturne. R\u00e9parateur ou doux<\/a> les cours peuvent \u00eatre particuli\u00e8rement utiles dans le heures du soir pr\u00e9c\u00e9dant l'heure du coucher<\/a>. <\/p>\n<\/div>

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Plus de conseils<\/h2>\n<\/div>
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En plus d'incorporer davantage d'exercice dans votre vie quotidienne, cr\u00e9er une routine de sommeil pour vous-m\u00eame peut \u00e9galement faire des merveilles pour vous aider \u00e0 passer une bonne nuit de sommeil\u00a0:<\/p>\n<\/div>

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  • D\u00e9cidez d'une heure de coucher fixe<\/li>\n\n\n\n
  • \u00c9teignez les appareils \u00e9lectroniques 30 minutes avant de vous coucher<\/li>\n\n\n\n
  • Prendre un bain chaud<\/li>\n\n\n\n
  • R\u00e9glez votre pi\u00e8ce \u00e0 une temp\u00e9rature confortable, g\u00e9n\u00e9ralement entre 60 et 71 degr\u00e9s<\/li>\n\n\n\n
  • Profitez d'une collation l\u00e9g\u00e8re ou d'un th\u00e9 au coucher<\/li>\n\n\n\n
  • \u00c9coutez de la musique relaxante<\/li>\n\n\n\n
  • \u00c9tirez-vous ou faites du yoga l\u00e9ger<\/li>\n\n\n\n
  • Journal<\/li>\n\n\n\n
  • Lire un bon livre<\/li>\n<\/ul>\n<\/div>
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    La prochaine fois que vous vous sentirez somnolent \u00e0 cause d\u2019une nuit d\u2019insomnie ou que vous vous retournerez et vous retournerez, pensez \u00e0 ajouter plus d\u2019exercice \u00e0 votre routine. Non seulement vous gagnerez en force, en bien-\u00eatre physique et en clart\u00e9 mentale, mais il vous sera \u00e9galement plus facile de vous installer pour cette longue sieste hivernale.<\/p>\n<\/div>

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    <\/div>","protected":false},"excerpt":{"rendered":"

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