{"id":58308,"date":"2015-12-11T01:10:15","date_gmt":"2015-12-11T01:10:15","guid":{"rendered":"https:\/\/www.chronobiology.com\/the-secrets-of-sleep-part-one\/"},"modified":"2024-07-18T14:44:54","modified_gmt":"2024-07-18T21:44:54","slug":"les-secrets-du-sommeil-premi-re-partie","status":"publish","type":"post","link":"https:\/\/dev.chronobiology.com\/fr\/les-secrets-du-sommeil-premi-re-partie\/","title":{"rendered":"Les secrets du sommeil : Premi\u00e8re partie"},"content":{"rendered":"<p>La plupart des gens passent environ un tiers de leur vie \u00e0 dormir, mais ne connaissent pas ces secrets surprenants du sommeil.<\/p>\n<p>Pensez-vous conna\u00eetre le sommeil ? Nombreux sont ceux qui connaissent les principes de base sur le comment et le pourquoi du sommeil, comme les diff\u00e9rentes phases du sommeil et le moment o\u00f9 nous r\u00eavons. Cependant, il existe de nombreux faits surprenants sur le sommeil qui sont largement inconnus et qui nous semblent m\u00eame contre-intuitifs. Les chercheurs en chronobiologie ont pu d\u00e9terminer les secrets suivants du sommeil, que vous pouvez utiliser pour mener une vie plus saine et mieux repos\u00e9e.<\/p>\n<h2>1. Le sommeil nous fait para\u00eetre et nous fait sentir plus jeunes.<\/h2>\n<p>La nuit est le moment o\u00f9 les <a href=\"https:\/\/www.chronobiology.com\/skin-and-circadian-rhythm-the-internal-clocks-of-skin-cells\/\" target=\"_blank\" rel=\"noopener\">cellules de la peau r\u00e9parent les dommages<\/a> subis tout au long de la journ\u00e9e. C&rsquo;est pourquoi de nombreuses femmes, et m\u00eame certains hommes, utilisent des cr\u00e8mes de nuit anti-\u00e2ge. Toutefois, <a href=\"http:\/\/www.dailymail.co.uk\/health\/article-51130\/A-good-sleep-make-look-younger.html\" target=\"_blank\" rel=\"noopener\">m\u00eame la cr\u00e8me la plus ch\u00e8re ne sera d&rsquo;aucune utilit\u00e9<\/a> si vous ne dormez pas suffisamment ou si vous ne b\u00e9n\u00e9ficiez pas d&rsquo;un sommeil de qualit\u00e9. Lorsque nous dormons, notre corps produit davantage d&rsquo;hormone de croissance, qui stimule la r\u00e9g\u00e9n\u00e9ration des tissus cutan\u00e9s. Si vous restez \u00e9veill\u00e9 toute la nuit, ces processus d\u00e9pendant de la m\u00e9latonine ne se produisent jamais. Cela peut entra\u00eener un vieillissement plus rapide.<\/p>\n<p>Au fil du temps, dormir suffisamment peut avoir un effet profond sur le vieillissement. De nombreuses femmes \u00e0 la beaut\u00e9 l\u00e9gendaire veillent \u00e0 avoir un sommeil r\u00e9parateur ; on dit que Penelope Cruz dort jusqu&rsquo;\u00e0 quatorze heures par jour !<\/p>\n<h2>2. Un verre de vin avant de se coucher peut compromettre votre repos.<\/h2>\n<p>Les personnes qui boivent savent que l&rsquo;alcool peut nous faire dormir. L&rsquo;alcool est un d\u00e9presseur du syst\u00e8me nerveux central, ce qui peut certainement nous aider \u00e0 nous endormir.<\/p>\n<p>Cependant, l&rsquo;ingestion d&rsquo;alcool peut en fait compromettre le sommeil. Les personnes qui ont bu ne produisent pas autant de m\u00e9latonine et d&rsquo;autres hormones n\u00e9cessaires \u00e0 un sommeil r\u00e9parateur. En outre, une consommation r\u00e9guli\u00e8re d&rsquo;alcool peut perturber le rythme circadien, avec des effets qui perdurent longtemps apr\u00e8s l&rsquo;arr\u00eat de la consommation. Si de nombreuses personnes pensent qu&rsquo;un verre de vin avant de se coucher les aidera \u00e0 s&rsquo;endormir et \u00e0 rester endormies, ce sommeil n&rsquo;est probablement pas aussi r\u00e9parateur qu&rsquo;il le serait autrement.<\/p>\n<h2>3. Les collations nocturnes peuvent vous emp\u00eacher de dormir.<\/h2>\n<p><a href=\"https:\/\/www.chronobiology.com\/wp-content\/uploads\/2015\/12\/the-secrets-of-sleep-part-one-2.jpg\"><img decoding=\"async\" class=\"alignright size-medium wp-image-7737\" src=\"https:\/\/www.chronobiology.com\/wp-content\/uploads\/2015\/12\/the-secrets-of-sleep-part-one-2-300x200.jpg\" alt=\"The Secrets of Sleep: Part One\" width=\"300\" height=\"200\" srcset=\"https:\/\/dev.chronobiology.com\/wp-content\/uploads\/2015\/12\/the-secrets-of-sleep-part-one-2-300x200.jpg 300w, https:\/\/dev.chronobiology.com\/wp-content\/uploads\/2015\/12\/the-secrets-of-sleep-part-one-2-768x512.jpg 768w, https:\/\/dev.chronobiology.com\/wp-content\/uploads\/2015\/12\/the-secrets-of-sleep-part-one-2.jpg 800w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>Voici l&rsquo;un des secrets les moins connus du sommeil : Le verre de lait chaud et la<a href=\"https:\/\/www.chronobiology.com\/late-night-snacking-bad-for-your-brain\/\" target=\"_blank\" rel=\"noopener\"> collation l\u00e9g\u00e8re que vous prenez avant de vous coucher peuvent en fait vous emp\u00eacher de dormir<\/a>. La prise de nourriture est en fait un <em>zeitgeber<\/em>, un rep\u00e8re temporel utilis\u00e9 par votre cerveau pour d\u00e9terminer le moment o\u00f9 votre corps doit lib\u00e9rer des hormones du sommeil. En outre, <a href=\"http:\/\/www.mirror.co.uk\/lifestyle\/health\/your-insomnia-down-what-you-1919884\" target=\"_blank\" rel=\"noopener\">manger avant de se coucher peut aggraver l&rsquo;inconfort d\u00fb \u00e0 l&rsquo;indigestion et aux br\u00fblures d&rsquo;estomac<\/a>, ce qui vous emp\u00eache de bien dormir. Cela est particuli\u00e8rement vrai si vos aliments et boissons pr\u00e9f\u00e9r\u00e9s contiennent de la caf\u00e9ine et d&rsquo;autres substances chimiques qui favorisent l&rsquo;\u00e9veil.<\/p>\n<h2>4. La t\u00e9l\u00e9vision peut \u00eatre une cause d&rsquo;insomnie.<\/h2>\n<p>Aux \u00c9tats-Unis et en Europe occidentale, de nombreuses personnes se d\u00e9tendent avant de se coucher en regardant la t\u00e9l\u00e9vision ou un autre \u00e9cran. Lire un livre sur votre tablette, naviguer sur vos sites web favoris ou regarder un \u00e9pisode de votre \u00e9mission pr\u00e9f\u00e9r\u00e9e peut sembler relaxant, mais <a href=\"https:\/\/sleepfoundation.org\/ask-the-expert\/electronics-the-bedroom\" target=\"_blank\" rel=\"noopener\">la lumi\u00e8re de ces appareils indique \u00e0 votre cerveau de rester \u00e9veill\u00e9<\/a>. Lorsque vos r\u00e9tines per\u00e7oivent une lumi\u00e8re vive, elles envoient des signaux \u00e0 votre hypothalamus pour lui indiquer qu&rsquo;il fait jour et qu&rsquo;il n&rsquo;est pas temps de dormir. Votre cerveau ne peut pas distinguer la lumi\u00e8re du soleil de celle de la t\u00e9l\u00e9vision. Ces signaux retardent donc la lib\u00e9ration de la m\u00e9latonine et d&rsquo;autres hormones n\u00e9cessaires \u00e0 l&rsquo;endormissement.<\/p>\n<h2>5. Le manque de sommeil peut vous faire prendre du poids.<\/h2>\n<p><a href=\"https:\/\/www.chronobiology.com\/wp-content\/uploads\/2015\/12\/the-secrets-of-sleep-part-one-3.jpg\"><img decoding=\"async\" class=\"alignright size-medium wp-image-7738\" src=\"https:\/\/www.chronobiology.com\/wp-content\/uploads\/2015\/12\/the-secrets-of-sleep-part-one-3-300x200.jpg\" alt=\"The Secrets of Sleep: Part One 1\" width=\"300\" height=\"200\" srcset=\"https:\/\/dev.chronobiology.com\/wp-content\/uploads\/2015\/12\/the-secrets-of-sleep-part-one-3-300x200.jpg 300w, https:\/\/dev.chronobiology.com\/wp-content\/uploads\/2015\/12\/the-secrets-of-sleep-part-one-3-768x512.jpg 768w, https:\/\/dev.chronobiology.com\/wp-content\/uploads\/2015\/12\/the-secrets-of-sleep-part-one-3.jpg 800w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>Essayez-vous de perdre du poids ? Si c&rsquo;est le cas, perdre du sommeil pour faire plus d&rsquo;exercice ou pr\u00e9parer des repas sains n&rsquo;est peut-\u00eatre pas la bonne approche. Des \u00e9tudes ont montr\u00e9 que les <a href=\"https:\/\/www.chronobiology.com\/research-says-catch-zzzs-battle-obesity\/\" target=\"_blank\" rel=\"noopener\">personnes qui ne se reposent pas suffisamment mangent plus et ont un m\u00e9tabolisme plus faible<\/a>. Cette combinaison peut entra\u00eener des kilos en trop ! Les chercheurs estiment que six heures de sommeil par jour sont le minimum pour soutenir une alimentation et un m\u00e9tabolisme sains.<\/p>\n<p>Une bonne nuit de sommeil est essentielle pour vivre heureux et en bonne sant\u00e9. Ces secrets du sommeil, ainsi que d&rsquo;autres pr\u00e9sent\u00e9s dans la deuxi\u00e8me partie de cette s\u00e9rie, peuvent vous aider \u00e0 obtenir le repos dont votre corps a besoin pour affronter une nouvelle journ\u00e9e.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>La plupart des gens passent environ un tiers de leur vie \u00e0 dormir, mais ne connaissent pas ces secrets surprenants du sommeil. Pensez-vous conna\u00eetre le sommeil ? Nombreux sont ceux qui connaissent les principes de base sur le comment et le pourquoi du sommeil, comme les diff\u00e9rentes phases du sommeil et le moment o\u00f9 nous [&hellip;]<\/p>\n","protected":false},"author":15,"featured_media":24048,"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":[256,253,254,255],"tags":[],"class_list":{"0":"post-58308","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-melatonine","8":"category-metabolisme","9":"category-peau","10":"category-sommeil","11":"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 secrets du sommeil : Premi\u00e8re partie &#8211; 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