Troubles du sommeil et de l’endormissement : Comment y remédier ?

Près d’un tiers de la population française souffre de troubles du sommeil. Bien souvent, quelques méthodes simples suffisent à y remédier…

Une bonne nouvelle, puisque le sommeil intervient sur des fonctions clés de l’organisme.
  #sommeil
 #sommeil
Le sommeil permet le bon développement mental et physiologique :
 #sommeil
• Maturation cérébrale
• Régénération cellulaire #sommeil
• Sécrétions hormonales
• Système immunitaire
• Apprentissage et mémorisation
• Humeur, motivation, énergie
 #sommeil
  #sommeil
Il est recommandé, de dormir 7 à 8h par nuit. Un manque ou un excès de sommeil a des répercussions importantes. (dépression, perte de masse cérébrale entraînant des effets graves, maladies mentales, maladies cardiaques, accélération du vieillissement cutané…)
 #sommeil
Il est encore plus important chez les nourrissons, notamment au niveau de la maturation cérébrale (développement du cerveau important lors des premiers mois) et des sécrétions hormonales (hormones de croissance).
 #sommeil
 #sommeil
 #sommeil
  #sommeil
Mettre en place une routine du sommeil et adopter les bons gestes.
 #sommeil
#sommeil
 Mi Hotel, Lyon
#mihotel
Le cerveau doit comprendre que c’est “l’heure du dodo“.
 #sommeil
 
Aérer sa chambre au moins 5 minutes avant de se coucher :
 #sommeil
L’oxygénation de la pièce est indispensable, car le cerveau consomme plus d’oxygène pendant le sommeil paradoxal. La consommation est même plus élevée que lorsqu’il est éveillé et réfléchit à un problème complexe.
Elle permet également d’abaisser la température et permettre un sommeil plus réparateur. La température idéale de la pièce se situe à 19°C
 #sommeil
  #sommeil 
 #sommeil
– Prendre une douche froide (ou fraiche) :
 #sommeil
Le corps fonctionne au ralenti lors du sommeil, et cela se traduit par un abaissement de la température corporelle. La douche froide, ayant une action similaire, permet au corps de se rapprocher de la situation idéale pour dormir.
La douche froide détend les muscles, améliore la circulation et provoque une sensation de bien-être.
Ainsi, les tissus et organes sont mieux irrigués, et cela améliore la récupération.
#bienetre
  Mi hôtel, Lyon
#lyon
 #sommeil
– Miser sur les huiles essentielles (HE) :
 #sommeil
Quelques gouttes (2-3) sur l’oreiller un quart d’heure avant de dormir ou en massage sur le plexus solaire.
  • Lavande : Propriétés sédatives, diminution du stress, de l’anxiété.
  • Marjolaine : Propriétés relaxantes, diminution des troubles nerveux (stress, dépression, anxiété). Elle calme la toux, les migraines et les douleurs utérines.
  • Basilic :  Propriétés anti-spasmodiques, diminution de de l’angoisse, spasmes, surmenage intellectuel. Efficace pour les personnes préoccupées, et/ou qui “pensent trop“.
 #sommeil
  #sommeil 
 #sommeil
Lire une page d’un livre :
 #sommeil
Le cerveau se concentre quelques minutes sur autre chose que sur vos pensées et problèmes quotidiens. Cela soulage du stress, et contribue à un rituel d’endormissement. Attention toutefois à ne pas lire plus de 10 minutes, vous risquez de stimuler le cerveau et donc de le “réveiller” un peu trop.
 #sommeil
Mi hôtel, Lyon
 #sommeil
Couper les écrans :
 #sommeil
Vous avez sûrement déjà vu et revu cette indication, mais savez-vous pourquoi c’est si important ?
Les rythmes circadiens sont des cycles biochimiques et physiologiques, oscillant sur un cycle de 24 heures et synchronisés avec l’alternance du jour et de la nuit grâce à des cellules de la rétine spécialisées.
L’exposition à la lumière régule l’hormone du sommeil : la mélatonine.  Cette hormone commence a être sécrétée en début de soirée, au fur et à mesure que la lumière diminue.
 #sommei 
Vous comprenez ? La lumière de vos écrans (et particulièrement la lumière bleue par la mélanopsine) indique à votre cerveau qu’il n’est pas encore l’heure de produire de la mélatonine. Résultat : pas sommeil.
  #sommeil 
 #sommeil
– Les étirements de maintien et la méditation :
 #sommeil
Pour réduire les tensions musculaires installées pendant la journée, pratiquer des étirements de 30 secondes va réduire la fatigue tissulaire. (nuque, dos, épaules, psoas, quadriceps et ischios) N’allez pas jusqu’à la douleur. Cela doit avant tout être relaxant pour le corps.
La méditation quant à elle réduit l’anxiété, calme la respiration, régule le rythme cardiaque et améliore la qualité du sommeil. Quelques minutes de relaxation, en se concentrant sur sa respiration et en laissant aller ses pensées, apaiseront votre esprit.
 #sommeil
  #sommeil 
 #sommeil
– Les plantes qui apaisent :
 #sommeil
Si une petite infusion ne vous fait pas vous lever toute la nuit, essayez l’aubépine (énervement/palpitations),
la valériane (réduction des troubles du sommeil dus à l’anxiété par inhibation de la GABA-T responsable de l’excitation neuronale),  
l’eschscholtzia (endormissement/qualité du sommeil/tranquilisant),
ou encore la passiflore (palpitations/crampes/angoisses).
  #sommeil 
  #sommeil
 #sommeil
Pour aller plus loin 
  #sommeil
 #sommeil
 • S’exposer chaque matin à la lumière naturelle (soleil, même par temps nuageux), pour favoriser la sécrétion de cortisol, sérotonine et adrénaline, et ainsi stimuler au maximum la vigilance.  Le sommeil sera plus réparateur.
 #sommeil
 • Dormir avec les pieds très légèrement surélevés pour favoriser la circulation et le retour lymphatique.
#sommeil
 • Pratiquer une activité physique quotidienne.(marche, vélo, etc…)  au moins 3 heures avant le coucher vous fera ressentir la douce sensation de “bonne fatigue” et une augmentation du sommeil lent profond.
 #sommeil
  #sommeil
 #sommeil
 #sommeil
Que faire si vous êtes décyclés ?
 #sommeil
 #sommeil
Décalage horaire, mauvaises habitudes de vacances… ? Vous pouvez essayer les comprimés de mélatonine vendus en pharmacie, qui, vous le savez maintenant, est l’hormone du sommeil.
Son gros avantage sur les somnifères et autres sédatifs est qu’il n’y a pas de rétrocontrôle positif sur la mélatonine. C’est à dire qu’elle continuera d’être produite à la même quantité par le corps, même avec des apports extérieurs : elle ne crée donc aucune dépendance. Attention cependant, il s’agit d’une solution de secours uniquement car chaque substance a des effets secondaires, même s’ils ne sont pas toujours visibles et/ou connus.
 #sommeil  
  #sommeil 
Il n’y a pas de santé sans sommeil.
Maintenant que vous avez les clés en main, pourquoi ne pas profiter des deux prochaines semaines pour ré-apprendre à dormir ?
 #sommeil
Toutefois, si les problèmes persistent, parlez-en avec un spécialiste.
 
 
 
 
D’autres astuces ? Partage-les en commentaire ! 🙂
#santé
#endormissement
#sommeil

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  169. Hands down, Apple’s app store wins by a mile. It’s a huge selection of all sorts of apps vs a rather sad selection of a handful for Zune. Microsoft has plans, especially in the realm of games, but I’m not sure I’d want to bet on the future if this aspect is important to you. The iPod is a much better choice in that case.

  170. The Zune concentrates on being a Portable Media Player. Not a web browser. Not a game machine. Maybe in the future it’ll do even better in those areas, but for now it’s a fantastic way to organize and listen to your music and videos, and is without peer in that regard. The iPod’s strengths are its web browsing and apps. If those sound more compelling, perhaps it is your best choice.

  171. The new Zune browser is surprisingly good, but not as good as the iPod’s. It works well, but isn’t as fast as Safari, and has a clunkier interface. If you occasionally plan on using the web browser that’s not an issue, but if you’re planning to browse the web alot from your PMP then the iPod’s larger screen and better browser may be important.

  172. Apple now has Rhapsody as an app, which is a great start, but it is currently hampered by the inability to store locally on your iPod, and has a dismal 64kbps bit rate. If this changes, then it will somewhat negate this advantage for the Zune, but the 10 songs per month will still be a big plus in Zune Pass’ favor.

  173. Zune and iPod: Most people compare the Zune to the Touch, but after seeing how slim and surprisingly small and light it is, I consider it to be a rather unique hybrid that combines qualities of both the Touch and the Nano. It’s very colorful and lovely OLED screen is slightly smaller than the touch screen, but the player itself feels quite a bit smaller and lighter. It weighs about 2/3 as much, and is noticeably smaller in width and height, while being just a hair thicker.

  174. Apple now has Rhapsody as an app, which is a great start, but it is currently hampered by the inability to store locally on your iPod, and has a dismal 64kbps bit rate. If this changes, then it will somewhat negate this advantage for the Zune, but the 10 songs per month will still be a big plus in Zune Pass’ favor.

  175. The Zune concentrates on being a Portable Media Player. Not a web browser. Not a game machine. Maybe in the future it’ll do even better in those areas, but for now it’s a fantastic way to organize and listen to your music and videos, and is without peer in that regard. The iPod’s strengths are its web browsing and apps. If those sound more compelling, perhaps it is your best choice.

  176. This is getting a bit more subjective, but I much prefer the Zune Marketplace. The interface is colorful, has more flair, and some cool features like ‘Mixview’ that let you quickly see related albums, songs, or other users related to what you’re listening to. Clicking on one of those will center on that item, and another set of “neighbors” will come into view, allowing you to navigate around exploring by similar artists, songs, or users. Speaking of users, the Zune “Social” is also great fun, letting you find others with shared tastes and becoming friends with them. You then can listen to a playlist created based on an amalgamation of what all your friends are listening to, which is also enjoyable. Those concerned with privacy will be relieved to know you can prevent the public from seeing your personal listening habits if you so choose.

  177. Apple now has Rhapsody as an app, which is a great start, but it is currently hampered by the inability to store locally on your iPod, and has a dismal 64kbps bit rate. If this changes, then it will somewhat negate this advantage for the Zune, but the 10 songs per month will still be a big plus in Zune Pass’ favor.

  178. The new Zune browser is surprisingly good, but not as good as the iPod’s. It works well, but isn’t as fast as Safari, and has a clunkier interface. If you occasionally plan on using the web browser that’s not an issue, but if you’re planning to browse the web alot from your PMP then the iPod’s larger screen and better browser may be important.

  179. The new Zune browser is surprisingly good, but not as good as the iPod’s. It works well, but isn’t as fast as Safari, and has a clunkier interface. If you occasionally plan on using the web browser that’s not an issue, but if you’re planning to browse the web alot from your PMP then the iPod’s larger screen and better browser may be important.

  180. Between me and my husband we’ve owned more MP3 players over the years than I can count, including Sansas, iRivers, iPods (classic & touch), the Ibiza Rhapsody, etc. But, the last few years I’ve settled down to one line of players. Why? Because I was happy to discover how well-designed and fun to use the underappreciated (and widely mocked) Zunes are.

  181. If you’re still on the fence: grab your favorite earphones, head down to a Best Buy and ask to plug them into a Zune then an iPod and see which one sounds better to you, and which interface makes you smile more. Then you’ll know which is right for you.

  182. Hands down, Apple’s app store wins by a mile. It’s a huge selection of all sorts of apps vs a rather sad selection of a handful for Zune. Microsoft has plans, especially in the realm of games, but I’m not sure I’d want to bet on the future if this aspect is important to you. The iPod is a much better choice in that case.

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