{"id":1688,"date":"2023-10-09T19:16:30","date_gmt":"2023-10-09T19:16:30","guid":{"rendered":"https:\/\/healthy-starts-here.ca\/lhygiene-du-sommeil-101\/"},"modified":"2024-04-10T15:15:59","modified_gmt":"2024-04-10T15:15:59","slug":"lhygiene-du-sommeil-101","status":"publish","type":"post","link":"https:\/\/healthy-starts-here.ca\/fr\/lhygiene-du-sommeil-101\/","title":{"rendered":"L\u2019hygi\u00e8ne du sommeil 101"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">L\u2019hygi\u00e8ne du sommeil comprend toutes les pratiques et les habitudes concernant le sommeil. Une bonne hygi\u00e8ne du sommeil est extr\u00eamement importante non seulement pour la sant\u00e9 c\u00e9r\u00e9brale, mais aussi pour votre sant\u00e9 globale. \u00c9tant donn\u00e9 que votre cerveau et votre syst\u00e8me nerveux ont un impact dans au niveau de tous les autres syst\u00e8mes et fonctions corporelles. Par cons\u00e9quent, un manque de sommeil peut affecter la capacit\u00e9 du corps \u00e0 rester en hom\u00e9ostasie (\u00e9quilibre). Il est recommand\u00e9 que l\u2019adulte moyen dorme de 7 \u00e0 9 heures par nuit \u00e0 d\u00e9faut de quoi sa sant\u00e9 pourrait \u00eatre affect\u00e9e.    <\/p>\n\n<h3 class=\"wp-block-heading\">Certaines fa\u00e7ons dont une mauvaise hygi\u00e8ne du sommeil affecte le corps sont:<\/h3>\n\n<ul class=\"wp-block-list\">\n<li>Le syst\u00e8me nerveux central : Les neurones cr\u00e9ent de nouvelles voies ou renforcent les voies existantes avec d\u2019autres neurones pendant que nous dormons. Sans sommeil, des probl\u00e8mes de m\u00e9moire peuvent survenir. <\/li>\n\n\n\n<li>Le syst\u00e8me immunitaire : Notre corps cr\u00e9e des anticorps et des cytokines, deux acteurs importants pour un syst\u00e8me immunitaire fort, pendant que nous dormons. Sans sommeil, nous laissons notre corps vuln\u00e9rable \u00e0 la maladie. <\/li>\n\n\n\n<li>Syst\u00e8me endocrinien : De nombreuses hormones sont cr\u00e9\u00e9es pendant que nous dormons ou n\u00e9cessitent un repos ad\u00e9quat pendant la journ\u00e9e. L\u2019hypophyse, qui joue un r\u00f4le dans le stress, est particuli\u00e8rement vuln\u00e9rable au manque de sommeil. <\/li>\n<\/ul>\n\n<div style=\"height:18px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Pour un meilleur sommeil, essayez les techniques suivantes :<\/h3>\n\n<ol class=\"wp-block-list\" style=\"list-style-type:1\">\n<li><strong>\u00c9tablir un horaire<\/strong> \u2013 essayez d\u2019aller dormir et de vous r\u00e9veiller \u00e0 une heure constante tous les jours.<\/li>\n\n\n\n<li><strong>Utiliser votre lit pour dormir SEULEMENT<\/strong> \u2013 Ne pas travailler, regarder la t\u00e9l\u00e9vision ou faire d\u00e9filer Internet.<\/li>\n\n\n\n<li><strong>Relaxer<\/strong> \u2013 pratiquez des techniques de relaxation comme la lecture, la boisson, le th\u00e9 sans caf\u00e9ine ou le bain avant de vous coucher.<\/li>\n\n\n\n<li><strong>D\u00e9brancher<\/strong> \u2013 pas d\u2019\u00e9lectronique avant de se coucher, car la lumi\u00e8re qu\u2019ils produisent affecte le rythme circadien (cycle veille-sommeil)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>L\u2019hygi\u00e8ne du sommeil comprend toutes les pratiques et les habitudes concernant le sommeil. Une bonne hygi\u00e8ne du sommeil est extr\u00eamement importante non seulement pour la sant\u00e9 c\u00e9r\u00e9brale, mais aussi pour votre sant\u00e9 globale. \u00c9tant donn\u00e9 que votre cerveau et votre syst\u00e8me nerveux ont un impact dans au niveau de tous les autres syst\u00e8mes et fonctions [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1597,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[80,81],"tags":[85,84,86],"class_list":["post-1688","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-esprit","category-sante-du-cerveau","tag-dhabitudes-saines","tag-les-mecanismes-dadaptation","tag-sommeil"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>L\u2019hygi\u00e8ne du sommeil 101 - healthy-starts-here.ca<\/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:\/\/healthy-starts-here.ca\/fr\/lhygiene-du-sommeil-101\/\" \/>\n<meta property=\"og:locale\" content=\"fr_CA\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"L\u2019hygi\u00e8ne du sommeil 101 - healthy-starts-here.ca\" \/>\n<meta property=\"og:description\" content=\"L\u2019hygi\u00e8ne du sommeil comprend toutes les pratiques et les habitudes concernant le sommeil. Une bonne hygi\u00e8ne du sommeil est extr\u00eamement importante non seulement pour la sant\u00e9 c\u00e9r\u00e9brale, mais aussi pour votre sant\u00e9 globale. \u00c9tant donn\u00e9 que votre cerveau et votre syst\u00e8me nerveux ont un impact dans au niveau de tous les autres syst\u00e8mes et fonctions [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/healthy-starts-here.ca\/fr\/lhygiene-du-sommeil-101\/\" \/>\n<meta property=\"og:site_name\" content=\"healthy-starts-here.ca\" \/>\n<meta property=\"article:published_time\" content=\"2023-10-09T19:16:30+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-04-10T15:15:59+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/healthy-starts-here.ca\/wp-content\/uploads\/2023\/10\/SleepHygiene.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"900\" \/>\n\t<meta property=\"og:image:height\" content=\"700\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"wpx_\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"\u00c9crit par\" \/>\n\t<meta name=\"twitter:data1\" content=\"wpx_\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimation du temps de lecture\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/healthy-starts-here.ca\\\/fr\\\/lhygiene-du-sommeil-101\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/healthy-starts-here.ca\\\/fr\\\/lhygiene-du-sommeil-101\\\/\"},\"author\":{\"name\":\"wpx_\",\"@id\":\"https:\\\/\\\/healthy-starts-here.ca\\\/fr\\\/#\\\/schema\\\/person\\\/e6dafe7784810a45659eab749f101851\"},\"headline\":\"L\u2019hygi\u00e8ne du sommeil 101\",\"datePublished\":\"2023-10-09T19:16:30+00:00\",\"dateModified\":\"2024-04-10T15:15:59+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/healthy-starts-here.ca\\\/fr\\\/lhygiene-du-sommeil-101\\\/\"},\"wordCount\":327,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/healthy-starts-here.ca\\\/fr\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/healthy-starts-here.ca\\\/fr\\\/lhygiene-du-sommeil-101\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/healthy-starts-here.ca\\\/wp-content\\\/uploads\\\/2023\\\/10\\\/SleepHygiene.jpg\",\"keywords\":[\"D\u2019habitudes saines\",\"les m\u00e9canismes d'adaptation:\",\"Sommeil\"],\"articleSection\":[\"Esprit\",\"Sant\u00e9 du Cerveau\"],\"inLanguage\":\"fr-CA\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/healthy-starts-here.ca\\\/fr\\\/lhygiene-du-sommeil-101\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/healthy-starts-here.ca\\\/fr\\\/lhygiene-du-sommeil-101\\\/\",\"url\":\"https:\\\/\\\/healthy-starts-here.ca\\\/fr\\\/lhygiene-du-sommeil-101\\\/\",\"name\":\"L\u2019hygi\u00e8ne du sommeil 101 - 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