{"id":3101,"date":"2020-03-11T16:10:54","date_gmt":"2020-03-11T16:10:54","guid":{"rendered":"https:\/\/www.hancockhealth.org\/?p=3101"},"modified":"2020-03-11T16:10:54","modified_gmt":"2020-03-11T16:10:54","slug":"break-the-insomnia-cycle-without-pills","status":"publish","type":"post","link":"https:\/\/www.hancockhealth.org\/fr\/2020\/03\/break-the-insomnia-cycle-without-pills\/","title":{"rendered":"Briser le cycle de l&#039;insomnie, sans pilules"},"content":{"rendered":"<div class=\"container mx-auto   wordpress-block wordpress-eading-banner core-acf\/heading-banner\"><\/div><div class=\"container mx-auto   wordpress-block wordpress- core-\">\n\n<\/div><section id=\"block-block_5e690ccf1c339\" class=\"single-post-image-with-content hp-single-post-image-with-content  alignleft\" style=\"  padding-top: ;   padding-bottom: ;   margin-top: ;   margin-bottom: ;\">\n    <div class=\"container mx-auto\">\n\n        <div class=\"single-post-image-wrapper\">\n\n            <div class=\"single-post-content\">\n\n                <div class=\"single-post-cateogries\">\n                    <a class=\"featured-tag han-tag\" href=\"https:\/\/www.hancockhealth.org\/fr\/category\/health-possible\/healthcare-tips\/\">Conseils de sant\u00e9<\/a>                <\/div>\n\n                <h1 class=\"h2\">Briser le cycle de l&#039;insomnie, sans pilules<\/h1>\n\n                <div class=\"single-post-social\">\n\n                    <span class=\"single-date\">11 mars 2020<\/span>\n\n                    <div class=\"single-share\">\n\n                        <span>Partager<\/span>\n\n                        <div class=\"single-share-icons\">\n\n                            <a class=\"twitter\" title=\"Twitter\" href=\"https:\/\/twitter.com\/home?status=https%3A%2F%2Fwww.hancockhealth.org%2Ffr%2F2020%2F03%2Fbreak-the-insomnia-cycle-without-pills%2F\" target=\"_blank\">\n                                <svg data-name=\"X twitter\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"16.634\" height=\"17\" viewbox=\"0 0 16.634 17\">\n    <path data-name=\"Icons\/X twitter\" d=\"m7.89 9.535-.658-.941L2 1.1h2.25l4.225 6.048.658.941 5.492 7.856h-2.253zM14.625 0 9.248 6.25 4.953 0H0l6.494 9.451L0 17h1.468l5.678-6.6 4.535 6.6h4.953L9.9 7.2 16.092 0z\" style=\"fill:#54575a\"\/>\n<\/svg>\n \n                            <\/a>\n                            <a class=\"facebook\" title=\"Facebook\" href=\"https:\/\/www.facebook.com\/sharer\/sharer.php?u=https%3A%2F%2Fwww.hancockhealth.org%2Ffr%2F2020%2F03%2Fbreak-the-insomnia-cycle-without-pills%2F\" target=\"_blank\">\n                                <svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"8.954\" height=\"18.556\" viewbox=\"0 0 8.954 18.556\">\n    <path data-name=\"Fill 9\" d=\"M0 6.136h1.919V4.272A4.984 4.984 0 0 1 2.536 1.4 3.417 3.417 0 0 1 5.514 0a12.066 12.066 0 0 1 3.44.345l-.479 2.841a6.493 6.493 0 0 0-1.545-.231c-.747 0-1.415.268-1.415 1.013v2.168h3.058L8.36 8.911H5.514v9.644h-3.6V8.911H0z\" style=\"fill:#54575a\"\/>\n<\/svg>\n \n                            <\/a>\n                            <a class=\"pinterest\" title=\"Pinterest\" href=\"http:\/\/pinterest.com\/pin\/create\/link\/?url=https%3A%2F%2Fwww.hancockhealth.org%2Ffr%2F2020%2F03%2Fbreak-the-insomnia-cycle-without-pills%2F\" target=\"_blank\">\n                                <svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"13.121\" height=\"15.507\" viewbox=\"0 0 13.121 15.507\">\n    <path data-name=\"Icons\/Pinterest\" d=\"M7.868 12.1a2.8 2.8 0 0 1-2.378-1.2s-.565 2.217-.683 2.646a7.794 7.794 0 0 1-.918 1.958 9.719 9.719 0 0 1-1.215-.46 8.135 8.135 0 0 1 .172-2.061C3.034 12.208 4.1 7.746 4.1 7.746a3.664 3.664 0 0 1-.311-1.522c0-1.425.836-2.491 1.878-2.491A1.3 1.3 0 0 1 6.988 5a1.369 1.369 0 0 1-.009.173 20.457 20.457 0 0 1-.86 3.415A1.488 1.488 0 0 0 7.21 10.4a1.516 1.516 0 0 0 .446.044c1.844 0 3.086-2.341 3.086-5.114 0-2.109-1.437-3.687-4.051-3.687A4.589 4.589 0 0 0 1.9 6.014v.236a2.754 2.754 0 0 0 .642 1.887.463.463 0 0 1 .14.537c-.046.177-.154.6-.2.772a.335.335 0 0 1-.385.274A.339.339 0 0 1 2 9.685 3.7 3.7 0 0 1 0 6.01C0 3.277 2.332 0 6.958 0c3.717 0 6.163 2.658 6.163 5.511 0 3.773-2.121 6.589-5.25 6.589z\" style=\"fill:#54575a\"\/>\n<\/svg>\n      \n                            <\/a>\n                            <a class=\"linkedin\" title=\"LinkedIn\" href=\"https:\/\/www.linkedin.com\/shareArticle?mini=true&#038;url=https%3A%2F%2Fwww.hancockhealth.org%2Ffr%2F2020%2F03%2Fbreak-the-insomnia-cycle-without-pills%2F&#038;title=Break the Insomnia Cycle, Without Pills&#038;summary=Nearly 38 million Americans take the sleep prescription for their insomnia. A significant fraction suffers strange side effects. &#038;source=www.hancockhealth.org\" target=\"_blank\">\n                                <svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"15.102\" height=\"15.102\" viewbox=\"0 0 15.102 15.102\">\n    <path data-name=\"Icons\/awesome-linkedin-in\" d=\"M3.38 15.1H.249V5.02H3.38zM1.813 3.644a1.822 1.822 0 1 1 1.813-1.83 1.829 1.829 0 0 1-1.813 1.83zM15.1 15.1h-3.126v-4.906c0-1.17-.024-2.67-1.628-2.67-1.628 0-1.877 1.271-1.877 2.586v4.99H5.342V5.02h3V6.4h.044a3.29 3.29 0 0 1 2.962-1.628c3.169 0 3.751 2.087 3.751 4.8V15.1z\" transform=\"translate(0 -.001)\" style=\"fill:#54575a\"\/>\n<\/svg>\n                            <\/a>\n                            <a title=\"Instagram\" class=\"instagram\" href=\"https:\/\/www.instagram.com\/?url=https%3A%2F%2Fwww.hancockhealth.org%2Ffr%2F2020%2F03%2Fbreak-the-insomnia-cycle-without-pills%2F target=\"_blank\">\n                                <svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"16.114\" height=\"16.114\" viewbox=\"0 0 16.114 16.114\">\n    <path data-name=\"Path 2698\" d=\"M6.579 3h7.157a3.579 3.579 0 0 1 3.579 3.579v7.157a3.579 3.579 0 0 1-3.579 3.579H6.579A3.579 3.579 0 0 1 3 13.736V6.579A3.579 3.579 0 0 1 6.579 3z\" transform=\"translate(-2.1 -2.1)\" style=\"fill:none;stroke:#54575a;stroke-linecap:round;stroke-linejoin:round;stroke-width:1.8px\"\/>\n    <path data-name=\"Path 2699\" d=\"M17.76 14.378a2.863 2.863 0 1 1-2.412-2.412 2.863 2.863 0 0 1 2.412 2.412z\" transform=\"translate(-6.84 -6.772)\" style=\"fill:none;stroke:#54575a;stroke-linecap:round;stroke-linejoin:round;stroke-width:1.8px\"\/>\n    <path data-name=\"Path 2700\" d=\"M26.25 9.75h0\" transform=\"translate(-14.256 -5.629)\" style=\"fill:none;stroke:#54575a;stroke-linecap:round;stroke-linejoin:round;stroke-width:1.8px\"\/>\n<\/svg>\n                            <\/a>\n\n                            \n\n                        <\/div>\n\n                    <\/div>\n\n                <\/div>\n\n            <\/div>\n\n                        <div class=\"single-post-image\">\n                <img decoding=\"async\" src=\"https:\/\/www.hancockhealth.org\/wp-content\/uploads\/2020\/03\/GettyImages-502156467-1600x1000-1-920x465.jpg\" alt=\"\"\/>\n            <\/div>\n                    <\/div>\n\n\n    <\/div>\n\n<\/section>\n\n<div class=\"container mx-auto   wordpress-block wordpress- core-\">\n\n<\/div><div class=\"container mx-auto   wordpress-block wordpress-paragraph core-paragraph\">\n<p class=\"wp-block-paragraph\">Have any good (by which we mean \u201ckind of embarrassing\u201d) Ambien stories? Nearly 38 million Americans take the sleep prescription for their insomnia. A significant fraction suffers&nbsp;<a href=\"https:\/\/www.healthline.com\/health\/side-effects-of-taking-ambien\" target=\"_blank\" rel=\"noreferrer noopener\">strange side effects.<\/a>&nbsp;In some cases, people do perfectly ordinary household tasks, like folding laundry or making guacamole, and have little-to-no memory of the event.<\/p>\n<\/div><div class=\"container mx-auto   wordpress-block wordpress- core-\">\n\n<\/div><div class=\"container mx-auto   wordpress-block wordpress-paragraph core-paragraph\">\n<p class=\"wp-block-paragraph\">But chronic insomnia is no joke. It can increase your risk of diabetes, asthma, heart attack, stroke, and other serious medical conditions. It can aggravate anxiety and depression. And it can even shorten your life.<\/p>\n<\/div><div class=\"container mx-auto   wordpress-block wordpress- core-\">\n\n<\/div><div class=\"container mx-auto   wordpress-block wordpress-paragraph core-paragraph\">\n<p class=\"wp-block-paragraph\">Doctors and mental health professionals caution against relying on sleep medication to get your Zs. The side effects can range from irritating to dangerous. It\u2019s also easy to become dependent on a drug or develop a tolerance (when the same dosage no longer has as much of an effect).<\/p>\n<\/div><div class=\"container mx-auto   wordpress-block wordpress- core-\">\n\n<\/div><div class=\"container mx-auto   wordpress-block wordpress-heading core-heading\">\n<h4 class=\"wp-block-heading\">Tips for Better Sleep<\/h4>\n<\/div><div class=\"container mx-auto   wordpress-block wordpress- core-\">\n\n<\/div><div class=\"container mx-auto   wordpress-block wordpress-paragraph core-paragraph\">\n<p class=\"wp-block-paragraph\">Everybody\u2019s insomnia situation is a bit different. But here are a few tips to get better sleep without the use of sleep medication:<\/p>\n<\/div><div class=\"container mx-auto   wordpress-block wordpress- core-\">\n\n<\/div><div class=\"container mx-auto   wordpress-block wordpress-list core-list\">\n<ul class=\"wp-block-list\"><li><strong>Avoid electronics at night.\u00a0<\/strong>And if possible, keep your phone or other devices out of the room you\u2019re sleeping in.<\/li><li><strong>Keep cool.\u00a0<\/strong>For most people, cooler (but not cold) seems to be better for sleep. Sleep in loose-fitting clothes, avoid using blankets that are too warm, and turn down the thermostat at night if you need to.<\/li><li><strong>Exercice.<\/strong>\u00a0Getting regular exercise and expending energy during the day will help you get to sleep and stay asleep at night.<\/li><li><strong>Get plenty of natural light during the day.\u00a0<\/strong>Your exposure to daylight is what sets your circadian rhythms\u2014the internal clock in your brain that tells you when to get sleepy and when to wake up.<\/li><li><strong>Avoid caffeine, alcohol, and cigarettes<\/strong>. Especially before bed. A regular cup of coffee in the morning can also help to establish your circadian rhythms, but you should avoid caffeine after 2 p.m.<\/li><li><strong>Use soothing sounds.\u00a0<\/strong>A sound generator or white noise machine (or even a fan) can help to even out the sounds in your environment and calm your nerves.<br><\/li><\/ul>\n<\/div><div class=\"container mx-auto   wordpress-block wordpress- core-\">\n\n<\/div><div class=\"container mx-auto   wordpress-block wordpress-paragraph core-paragraph\">\n<p class=\"wp-block-paragraph\">If you find that your fear of insomnia itself is keeping you awake, try reminding yourself that&nbsp;<em>everyone<\/em>&nbsp;can sleep. We\u2019re born doing it, and if our development is healthy and as expected, we can keep doing it. Insomnia happens when something in our body, mind, or environment gets in the way of this natural process.<\/p>\n<\/div><div class=\"container mx-auto   wordpress-block wordpress- core-\">\n\n<\/div><div class=\"container mx-auto   wordpress-block wordpress-paragraph core-paragraph\">\n<p class=\"wp-block-paragraph\">And be aware: If you\u2019re currently using a prescription or over-the-counter sleep aid to fight insomnia, you may suffer some withdrawal symptoms. These can include increased insomnia, as you attempt to sleep without them.&nbsp;<a href=\"https:\/\/www.hancockhealth.org\/fr\/find-a-doctor\/\">Your doctor<\/a>&nbsp;can help you come up with a plan to withdraw comfortably and safely.<\/p>\n<\/div><div class=\"container mx-auto   wordpress-block wordpress- core-\">\n\n<\/div><div class=\"container mx-auto   wordpress-block wordpress-ead-next core-acf\/read-next\"><\/div><div class=\"container mx-auto   wordpress-block wordpress- core-\">\n\n<\/div><section id=\"block-block_5e690d0f1c33b\" class=\"hp-sources-external-links-block  alignleft\" style=\"  padding-top: ;   padding-bottom: ;   margin-top: ;   margin-bottom: ;\">\n\n    <div class=\"container mx-auto\">\n        <h5>Sources et liens externes<\/h5>\n\n        \n            <div class=\"sources-external-links-content\">\n                <span>R\u00e9cup\u00e9r\u00e9 de\u00a0: <p>The Weirdest Things That Happened When I Took Ambien<\/p>\n<\/span>\n                <a href=\"https:\/\/www.healthline.com\/health\/side-effects-of-taking-ambien#1\" target=\"_blank\">https:\/\/www.healthline.com\/health\/side-effects-of-taking-ambien#1<\/a>\n            <\/div>\n        \n        \n            <div class=\"sources-external-links-content\">\n                <span>R\u00e9cup\u00e9r\u00e9 de\u00a0: <p>Trouver un m\u00e9decin<\/p>\n<\/span>\n                <a href=\"https:\/\/www.hancockregionalhospital.org\/find-a-doctor\/\" target=\"_blank\">https:\/\/www.hancockregionalhospital.org\/find-a-doctor\/<\/a>\n            <\/div>\n        \n            <\/div>\n\n<\/section> \n\n<div class=\"container mx-auto   wordpress-block wordpress- core-\">\n\n<\/div><div class=\"container mx-auto   wordpress-block wordpress-ore-in-category core-acf\/more-in-category\"><\/div><div class=\"container mx-auto   wordpress-block wordpress- core-\">\n\n<\/div><div class=\"container mx-auto   wordpress-block wordpress-ubscribe-cta-banner core-acf\/subscribe-cta-banner\"><\/div>","protected":false},"excerpt":{"rendered":"<p>Nearly 38 million Americans take the sleep prescription for their insomnia. A significant fraction suffers strange side effects. <\/p>","protected":false},"author":6,"featured_media":3106,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_tec_requires_first_save":true,"_EventAllDay":false,"_EventTimezone":"","_EventStartDate":"","_EventEndDate":"","_EventStartDateUTC":"","_EventEndDateUTC":"","_EventShowMap":false,"_EventShowMapLink":false,"_EventURL":"","_EventCost":"","_EventCostDescription":"","_EventCurrencySymbol":"","_EventCurrencyCode":"","_EventCurrencyPosition":"","_EventDateTimeSeparator":"","_EventTimeRangeSeparator":"","_EventOrganizerID":[],"_EventVenueID":[],"_OrganizerEmail":"","_OrganizerPhone":"","_OrganizerWebsite":"","_VenueAddress":"","_VenueCity":"","_VenueCountry":"","_VenueProvince":"","_VenueState":"","_VenueZip":"","_VenuePhone":"","_VenueURL":"","_VenueStateProvince":"","_VenueLat":"","_VenueLng":"","_VenueShowMap":false,"_VenueShowMapLink":false,"_tribe_blocks_recurrence_rules":"","_tribe_blocks_recurrence_description":"","_tribe_blocks_recurrence_exclusions":"","footnotes":""},"categories":[387,1312],"tags":[410,390,653,56],"service":[],"class_list":["post-3101","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-possible","category-healthcare-tips","tag-dynamo","tag-health-wellness","tag-insomnia","tag-sleep"],"acf":{"featured_image":null,"page_title":"","sub_header":"","display_overlay":false},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Break the Insomnia Cycle, Without Pills - Hancock Health<\/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.hancockhealth.org\/fr\/2020\/03\/break-the-insomnia-cycle-without-pills\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Break the Insomnia Cycle, Without Pills - Hancock Health\" \/>\n<meta property=\"og:description\" content=\"Nearly 38 million Americans take the sleep prescription for their insomnia. 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