{"id":58236,"date":"2015-07-24T18:56:32","date_gmt":"2015-07-24T18:56:32","guid":{"rendered":"https:\/\/www.chronobiology.com\/the-basics-of-your-sleep-cycle\/"},"modified":"2024-07-18T14:43:29","modified_gmt":"2024-07-18T21:43:29","slug":"les-bases-de-votre-cycle-de-sommeil","status":"publish","type":"post","link":"https:\/\/dev.chronobiology.com\/fr\/les-bases-de-votre-cycle-de-sommeil\/","title":{"rendered":"Les bases de votre cycle de sommeil"},"content":{"rendered":"<p>Si vous avez d\u00e9j\u00e0 pass\u00e9 une nuit blanche ou si vous avez eu un nouveau-n\u00e9, vous savez que le sommeil est important. Sans sommeil, les gens perdent leurs fonctions cognitives, courent un risque \u00e9lev\u00e9 d&rsquo;\u00eatre victimes d&rsquo;accidents mortels et sont m\u00eame plus enclins \u00e0 d\u00e9velopper des maladies chroniques telles que le cancer et les maladies cardiaques.<\/p>\n<p>Cependant, ce n&rsquo;est pas seulement la dur\u00e9e du sommeil qui est importante. Le corps s&rsquo;adapte en cinq \u00e9tapes \u00e0 un repos nocturne sain. Si ces phases sont interrompues ou ne se produisent pas en raison d&rsquo;un probl\u00e8me physiologique, vous pouvez vous sentir fatigu\u00e9 et manquer de sommeil m\u00eame apr\u00e8s huit heures de sommeil. Il est important pour votre<a href=\"https:\/\/www.chronobiology.com\/about-chronobiology\/#CircadianRhythm\" target=\"_blank\" rel=\"noopener\"> rythme circadien<\/a> et votre sant\u00e9 en g\u00e9n\u00e9ral de dormir correctement et en quantit\u00e9 suffisante.<\/p>\n<h2>Les deux types de sommeil<\/h2>\n<p><img decoding=\"async\" class=\"alignright wp-image-6099\" src=\"https:\/\/www.chronobiology.com\/wp-content\/uploads\/2015\/07\/the-basics-of-your-sleep-cycle-2-300x200.jpg\" alt=\"The Basics of Your Sleep Cycle 1\" width=\"401\" height=\"267\" srcset=\"https:\/\/dev.chronobiology.com\/wp-content\/uploads\/2015\/07\/the-basics-of-your-sleep-cycle-2-300x200.jpg 300w, https:\/\/dev.chronobiology.com\/wp-content\/uploads\/2015\/07\/the-basics-of-your-sleep-cycle-2-768x513.jpg 768w, https:\/\/dev.chronobiology.com\/wp-content\/uploads\/2015\/07\/the-basics-of-your-sleep-cycle-2.jpg 800w\" sizes=\"(max-width: 401px) 100vw, 401px\" \/>Bien qu&rsquo;il existe cinq phases de sommeil, elles peuvent \u00eatre class\u00e9es en deux types : <a href=\"http:\/\/www.end-your-sleep-deprivation.com\/stages-of-sleep.html\" target=\"_blank\" rel=\"noopener\">Le sommeil paradoxal, ou mouvement rapide des yeux, et le sommeil non paradoxal.<\/a> Le sommeil non paradoxal repr\u00e9sente environ les trois quarts du sommeil et comporte quatre stades que l&rsquo;on peut distinguer sur un \u00e9lectroenc\u00e9phalogramme (EEG), un test diagnostique qui d\u00e9tecte l&rsquo;activit\u00e9 \u00e9lectrique dans le cerveau. En revanche, le sommeil paradoxal est une phase unique marqu\u00e9e par une forte activit\u00e9 c\u00e9r\u00e9brale et des mouvements oculaires rapides.<\/p>\n<h2>\u00c0 propos du sommeil paradoxal<\/h2>\n<p>Le sommeil paradoxal est le cinqui\u00e8me stade du sommeil et le plus important. Pendant le sommeil paradoxal, le corps est paralys\u00e9 mais les yeux bougent rapidement, suivant le regard comme dans un r\u00eave. En outre, il y a des mouvements de d\u00e9rive et d&rsquo;autres mouvements que l&rsquo;on ne voit pas \u00e0 l&rsquo;\u00e9tat de veille.<\/p>\n<p>Le sommeil paradoxal est le moment o\u00f9 les r\u00eaves se produisent et constitue donc une p\u00e9riode de forte activit\u00e9 mentale. Non seulement votre cerveau traite les \u00e9v\u00e9nements de votre r\u00eave et y r\u00e9agit, mais il cr\u00e9e \u00e9galement l&rsquo;environnement de votre r\u00eave. Les ondes c\u00e9r\u00e9brales pendant le sommeil paradoxal sont encore plus \u00e9lev\u00e9es que celles observ\u00e9es pendant l&rsquo;\u00e9veil.<\/p>\n<h2>Les quatre \u00e9tapes du sommeil non paradoxal<\/h2>\n<p><a href=\"https:\/\/www.chronobiology.com\/wp-content\/uploads\/2015\/07\/the-basics-of-your-sleep-cycle-3.jpg\"><img decoding=\"async\" class=\"alignright size-medium wp-image-6110\" src=\"https:\/\/www.chronobiology.com\/wp-content\/uploads\/2015\/07\/the-basics-of-your-sleep-cycle-3-300x300.jpg\" alt=\"The Basics of Your Sleep Cycle 2\" width=\"300\" height=\"300\" srcset=\"https:\/\/dev.chronobiology.com\/wp-content\/uploads\/2015\/07\/the-basics-of-your-sleep-cycle-3-300x300.jpg 300w, https:\/\/dev.chronobiology.com\/wp-content\/uploads\/2015\/07\/the-basics-of-your-sleep-cycle-3-150x150.jpg 150w, https:\/\/dev.chronobiology.com\/wp-content\/uploads\/2015\/07\/the-basics-of-your-sleep-cycle-3.jpg 544w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>Le corps n&rsquo;est pas paralys\u00e9 pendant le sommeil non paradoxal et les mouvements oculaires sont tr\u00e8s lents. Pendant le sommeil non paradoxal, votre corps passe par <a href=\"http:\/\/healthysleep.med.harvard.edu\/healthy\/science\/what\/sleep-patterns-rem-nrem\" target=\"_blank\" rel=\"noopener\">quatre phases distinctes qui m\u00e8nent au sommeil paradoxal<\/a>. Au cours de la phase 1, vous \u00eates encore en train de vous endormir compl\u00e8tement. Cette phase dure moins de sept minutes et est facilement interrompue.<\/p>\n<p>Le stade 2 du sommeil non paradoxal est le plus long et repr\u00e9sente pr\u00e8s de la moiti\u00e9 de votre nuit de sommeil. Un EEG r\u00e9alis\u00e9 \u00e0 ce moment-l\u00e0 montrera des fuseaux de sommeil et des complexes K, qui sont des ondes c\u00e9r\u00e9brales propres au stade 2 du sommeil. Les fuseaux de sommeil sont des ondes c\u00e9r\u00e9brales nettes et \u00e9troites qui aideraient le dormeur \u00e0 bloquer les bruits ext\u00e9rieurs, tandis que les complexes K sont des ondes c\u00e9r\u00e9brales larges qui favoriseraient la consolidation des souvenirs. Ce stade est \u00e9galement connu sous le nom de sommeil l\u00e9ger et constitue la majeure partie d&rsquo;une sieste diurne.<\/p>\n<p>Les stades 3 et 4 sont connus sous le nom de sommeil lent en raison des ondes c\u00e9r\u00e9brales lentes et de grande amplitude. Les ondes c\u00e9r\u00e9brales du stade 3 sont moins nombreuses \u00e0 mesure que le corps progresse vers le stade 4, o\u00f9 les ondes lentes repr\u00e9sentent plus de la moiti\u00e9 de l&rsquo;activit\u00e9 c\u00e9r\u00e9brale. Ces deux stades sont consid\u00e9r\u00e9s comme du sommeil profond.<\/p>\n<h2>Le cycle du sommeil paradoxal et du sommeil non paradoxal<\/h2>\n<p>Tout au long de la nuit, vous passez par plusieurs cycles complets de sommeil. Votre corps passe par les stades 1 \u00e0 4 du sommeil non paradoxal, puis par une courte p\u00e9riode de sommeil paradoxal au cours du premier cycle. Le premier cycle dure environ 90 minutes au total. Les cycles de sommeil successifs comportent des p\u00e9riodes de sommeil paradoxal beaucoup plus longues, pouvant aller jusqu&rsquo;\u00e0 deux heures.<\/p>\n<h2>Qu&rsquo;en est-il des siestes ?<\/h2>\n<p>La<a href=\"https:\/\/www.chronobiology.com\/napping-beneficial-or-harmful\/\" target=\"_blank\" rel=\"noopener\">sieste<\/a> peut \u00eatre un excellent moyen d&rsquo;am\u00e9liorer vos fonctions mentales si elle est pratiqu\u00e9e correctement. Lorsque l&rsquo;on se r\u00e9veille apr\u00e8s un sommeil de stade 3 ou 4, on est souvent plus fatigu\u00e9 et plus groggy qu&rsquo;au moment o\u00f9 l&rsquo;on s&rsquo;est endormi, un \u00e9tat connu sous le nom d&rsquo;inertie du sommeil. C&rsquo;est pourquoi les m\u00e9decins et les chercheurs en <a href=\"https:\/\/www.chronobiology.com\/\" target=\"_blank\" rel=\"noopener\">chronobiologie<\/a> recommandent de faire une sieste d&rsquo;une dur\u00e9e <a href=\"https:\/\/www.psychologytoday.com\/blog\/between-you-and-me\/201307\/your-sleep-cycle-revealed\">d\u00e9termin\u00e9e.<\/a> Une sieste de 15 \u00e0 20 minutes, qui vous fait passer par les \u00e9tapes 1 et 2, vous rendra moins fatigu\u00e9. Dans la mesure du possible, une sieste de 90 minutes vous rendra encore plus frais, car elle vous permettra de passer par un cycle de sommeil complet. En revanche, si vous faites une sieste d&rsquo;une autre dur\u00e9e, vous risquez de vous sentir encore moins bien.<\/p>\n<p>Au fil des ans, les phases du sommeil changent de dur\u00e9e, la <a href=\"http:\/\/www.habitot.org\/hab\/newsletter\/sleep\/sleep_over_the_lifespan_nrem_rem_ratio.html\">dur\u00e9e du sommeil paradoxal diminuant r\u00e9guli\u00e8rement avec l&rsquo;\u00e2ge<\/a>. Cependant, un sommeil sain suit toujours ce sch\u00e9ma g\u00e9n\u00e9ral. Si vous ne parvenez pas \u00e0 obtenir au moins deux cycles de sommeil complets, vous vous sentirez \u00e9puis\u00e9 et vous aurez des effets n\u00e9gatifs sur votre fonctionnement et votre sant\u00e9. Le maintien d&rsquo;un rythme circadien sain, y compris d&rsquo;un horaire de sommeil sain, est important pour la sant\u00e9 psychologique et biologique.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Si vous avez d\u00e9j\u00e0 pass\u00e9 une nuit blanche ou si vous avez eu un nouveau-n\u00e9, vous savez que le sommeil est important. Sans sommeil, les gens perdent leurs fonctions cognitives, courent un risque \u00e9lev\u00e9 d&rsquo;\u00eatre victimes d&rsquo;accidents mortels et sont m\u00eame plus enclins \u00e0 d\u00e9velopper des maladies chroniques telles que le cancer et les maladies [&hellip;]<\/p>\n","protected":false},"author":15,"featured_media":23636,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[246,255],"tags":[],"class_list":{"0":"post-58236","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-energie-fr","8":"category-sommeil","9":"entry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v23.4 (Yoast SEO v23.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Les bases de votre cycle de sommeil &#8211; Chronobiology.com<\/title>\n<meta name=\"description\" content=\"Your body fits five stages into a healthy night&#039;s rest. 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