{"id":58913,"date":"2020-01-01T09:00:12","date_gmt":"2020-01-01T17:00:12","guid":{"rendered":"https:\/\/www.chronobiology.com\/5-ways-to-maintain-a-healthy-circadian-rhythm-in-2020\/"},"modified":"2024-07-18T15:02:21","modified_gmt":"2024-07-18T22:02:21","slug":"5-fa-ons-de-maintenir-un-rythme-circadien-sain-en-2020","status":"publish","type":"post","link":"https:\/\/dev.chronobiology.com\/fr\/5-fa-ons-de-maintenir-un-rythme-circadien-sain-en-2020\/","title":{"rendered":"5 fa\u00e7ons de maintenir un rythme circadien sain en 2020"},"content":{"rendered":"<p>\u00c0 l&rsquo;approche de la nouvelle ann\u00e9e, de nombreuses personnes cherchent des moyens de faire de 2020 leur meilleure ann\u00e9e. Pour certains, cela signifie un nouveau r\u00e9gime alimentaire ou un nouveau programme d&rsquo;exercices. Pour d&rsquo;autres, il s&rsquo;agit de nouveaux objectifs en mati\u00e8re d&rsquo;\u00e9ducation ou de plans pour avancer dans la vie par d&rsquo;autres moyens. Quelle que soit la fa\u00e7on dont vous envisagez de rendre cette nouvelle ann\u00e9e incroyable, le <a href=\"https:\/\/www.chronobiology.com\/why-you-should-maintain-a-healthy-circadian-rhythm-in-2018\/\" target=\"_blank\" rel=\"noopener noreferrer\">maintien d&rsquo;un rythme circadien sain<\/a> peut vous aider \u00e0 atteindre tous vos objectifs.<\/p>\n<h2>Pourquoi votre rythme circadien est-il important ?<\/h2>\n<p><a href=\"https:\/\/www.chronobiology.com\/wp-content\/uploads\/2019\/12\/5-ways-to-maintain-a-healthy-circadian-rhythm-in-2020-2.jpg\"><img decoding=\"async\" class=\"size-medium wp-image-31454 alignright\" title=\"5 Ways to Maintain a Healthy Circadian Rhythm in 2020 1\" src=\"https:\/\/www.chronobiology.com\/wp-content\/uploads\/2019\/12\/5-ways-to-maintain-a-healthy-circadian-rhythm-in-2020-2-300x206.jpg\" alt=\"5 Ways to Maintain a Healthy Circadian Rhythm in 2020 1\" width=\"300\" height=\"206\" srcset=\"https:\/\/dev.chronobiology.com\/wp-content\/uploads\/2019\/12\/5-ways-to-maintain-a-healthy-circadian-rhythm-in-2020-2-300x206.jpg 300w, https:\/\/dev.chronobiology.com\/wp-content\/uploads\/2019\/12\/5-ways-to-maintain-a-healthy-circadian-rhythm-in-2020-2-768x528.jpg 768w, https:\/\/dev.chronobiology.com\/wp-content\/uploads\/2019\/12\/5-ways-to-maintain-a-healthy-circadian-rhythm-in-2020-2.jpg 800w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>Le rythme circadien, \u00e9galement connu sous le nom de <a href=\"https:\/\/integrisok.com\/resources\/on-your-health\/2019\/march\/what-is-your-circadian-rhythm\" target=\"_blank\" rel=\"noopener noreferrer\">cycle veille-sommeil<\/a>, est la partie de l&rsquo;horloge interne qui contr\u00f4le les activit\u00e9s se d\u00e9roulant sur un cycle de 24 heures. Le rythme circadien est contr\u00f4l\u00e9 par une \u00ab\u00a0horloge ma\u00eetresse\u00a0\u00bb situ\u00e9e dans le cerveau ainsi que par des horloges individuelles situ\u00e9es dans toutes les cellules et tous les tissus.<\/p>\n<p>Les horloges de l&rsquo;organisme d\u00e9terminent l&rsquo;heure de la journ\u00e9e \u00e0 l&rsquo;<a href=\"https:\/\/www.sleepfoundation.org\/articles\/what-circadian-rhythm\" target=\"_blank\" rel=\"noopener noreferrer\">aide d&rsquo;une s\u00e9rie d&rsquo;indices<\/a>. Lorsque nos yeux per\u00e7oivent de la lumi\u00e8re, notre cerveau suppose qu&rsquo;il fait jour et envoie des messages pour le faire savoir au reste du corps. La temp\u00e9rature, l&rsquo;exercice physique et m\u00eame la consommation d&rsquo;aliments sont \u00e9galement des indices de l&rsquo;heure du jour.<\/p>\n<p>Le rythme circadien est le plus sain lorsqu&rsquo;il est le plus r\u00e9gulier possible. Cependant, de nombreuses personnes modernes ont des difficult\u00e9s \u00e0 maintenir un horaire stable. En cons\u00e9quence, beaucoup souffrent d&rsquo;horloges internes qui ne tournent pas au bon moment. Cela peut avoir <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4632990\/\" target=\"_blank\" rel=\"noopener noreferrer\">diverses cons\u00e9quences sur la sant\u00e9<\/a>, comme une plus grande fatigue au cours de la journ\u00e9e ou une augmentation des risques de d\u00e9velopper des maladies graves telles que les maladies cardiaques et le cancer.<\/p>\n<p>Si vous souhaitez avoir une nouvelle ann\u00e9e la plus saine possible, envisagez de remettre votre rythme circadien en ordre gr\u00e2ce aux cinq conseils utiles suivants.<\/p>\n<h2>1. Apprenez \u00e0 pratiquer une bonne hygi\u00e8ne du sommeil.<\/h2>\n<p>L&rsquo;hygi\u00e8ne du sommeil est un terme qui englobe les <a href=\"https:\/\/www.sleepfoundation.org\/articles\/sleep-hygiene\" target=\"_blank\" rel=\"noopener noreferrer\">nombreuses habitudes qui nous aident \u00e0 bien dormir<\/a> la nuit. Il s&rsquo;agit notamment de<\/p>\n<ul>\n<li>\u00e9viter les stimulants tels que le caf\u00e9 et le tabac dans les heures qui pr\u00e9c\u00e8dent le coucher<\/li>\n<li>s&rsquo;endormir et se r\u00e9veiller aux m\u00eames heures chaque jour<\/li>\n<li>\u00e9teindre les lumi\u00e8res et les \u00e9crans dans la demi-heure qui pr\u00e9c\u00e8de le coucher<\/li>\n<li>maintenir une temp\u00e9rature confortable dans la chambre \u00e0 coucher<\/li>\n<li>avoir une routine au coucher qui vous d\u00e9tend et vous pr\u00e9pare \u00e0 dormir<\/li>\n<li>\u00e9viter de faire de l&rsquo;exercice et de manger dans les heures qui pr\u00e9c\u00e8dent le coucher.<\/li>\n<\/ul>\n<p>Ces habitudes, ainsi que d&rsquo;autres, sont des moyens simples de vous aider \u00e0 vous endormir au bon moment et \u00e0 vous r\u00e9veiller \u00e0 l&rsquo;aube. Une bonne hygi\u00e8ne du sommeil entra\u00eene en fait votre corps \u00e0 s&rsquo;endormir et \u00e0 se r\u00e9veiller aux heures qui vous conviennent.<\/p>\n<h2>2. Envisagez quelques astuces simples en mati\u00e8re d&rsquo;\u00e9clairage.<\/h2>\n<p>La lumi\u00e8re \u00e9tant l&rsquo;un des principaux indices de l&rsquo;heure pour notre corps, le fait de <a href=\"https:\/\/medium.com\/@joshdotai\/new-smart-home-tech-to-watch-for-in-2019-circadian-rhythm-and-lighting-cda04cb3ad26\" target=\"_blank\" rel=\"noopener noreferrer\">modifier l&rsquo;\u00e9clairage<\/a> peut influer sur vos horaires de sommeil &#8211; pour le meilleur ou pour le pire. Il est important d&rsquo;utiliser une lumi\u00e8re naturelle vive pendant la journ\u00e9e tout en gardant un \u00e9clairage tamis\u00e9 la nuit, mais ce n&rsquo;est qu&rsquo;un d\u00e9but. De nombreuses entreprises d\u00e9veloppent des lampes qui changent de couleur et de longueur d&rsquo;onde en fonction de l&rsquo;heure de la journ\u00e9e, afin d&rsquo;imiter la lumi\u00e8re naturelle du soleil.<\/p>\n<h2>3. Changez le moment o\u00f9 vous mangez.<\/h2>\n<p>Le je\u00fbne intermittent est en train de devenir l&rsquo;une des tendances les plus populaires en mati\u00e8re de sant\u00e9 dans le monde occidental, car il permet de perdre du poids tout en gagnant du muscle. Cependant, de nouvelles recherches sugg\u00e8rent qu&rsquo;il <a href=\"https:\/\/www.chronobiology.com\/intermittent-fasting-affects-circadian-rhythm-says-new-study\/\" target=\"_blank\" rel=\"noopener noreferrer\">contribue<\/a> \u00e9galement <a href=\"https:\/\/www.chronobiology.com\/intermittent-fasting-affects-circadian-rhythm-says-new-study\/\" target=\"_blank\" rel=\"noopener noreferrer\">\u00e0 r\u00e9guler votre rythme circadien<\/a> tout en r\u00e9duisant votre risque de contracter plusieurs maladies mortelles. Les experts ne savent pas exactement comment la sant\u00e9 peut s&rsquo;am\u00e9liorer \u00e0 ce point <a href=\"https:\/\/www.chronobiology.com\/chronodiet\/\" target=\"_blank\" rel=\"noopener noreferrer\">en ne mangeant que six \u00e0 huit heures par jour<\/a>, mais les avantages sont \u00e9vidents.<\/p>\n<h2>4. Ma\u00eetriser le stress.<\/h2>\n<p><a href=\"https:\/\/www.chronobiology.com\/wp-content\/uploads\/2019\/12\/5-ways-to-maintain-a-healthy-circadian-rhythm-in-2020-3.jpg\"><img decoding=\"async\" class=\"size-medium wp-image-31460 alignright\" title=\"5 Ways to Maintain a Healthy Circadian Rhythm in 2020 2\" src=\"https:\/\/www.chronobiology.com\/wp-content\/uploads\/2019\/12\/5-ways-to-maintain-a-healthy-circadian-rhythm-in-2020-3-300x206.jpg\" alt=\"5 Ways to Maintain a Healthy Circadian Rhythm in 2020 2\" width=\"300\" height=\"206\" srcset=\"https:\/\/dev.chronobiology.com\/wp-content\/uploads\/2019\/12\/5-ways-to-maintain-a-healthy-circadian-rhythm-in-2020-3-300x206.jpg 300w, https:\/\/dev.chronobiology.com\/wp-content\/uploads\/2019\/12\/5-ways-to-maintain-a-healthy-circadian-rhythm-in-2020-3-768x528.jpg 768w, https:\/\/dev.chronobiology.com\/wp-content\/uploads\/2019\/12\/5-ways-to-maintain-a-healthy-circadian-rhythm-in-2020-3.jpg 800w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>Dans le monde contemporain, presque tout le monde est r\u00e9guli\u00e8rement confront\u00e9 au stress. Bien que le stress et l&rsquo;anxi\u00e9t\u00e9 soient courants, ils peuvent \u00eatre extr\u00eamement pr\u00e9judiciables \u00e0 votre sant\u00e9 et, en particulier, \u00e0 votre rythme circadien. Si vous souhaitez conserver des cycles veille-sommeil plus r\u00e9guliers, trouvez des moyens de g\u00e9rer le stress dans votre vie. Que vous optiez pour le yoga, les massages ou une autre strat\u00e9gie d&rsquo;adaptation, la r\u00e9duction de votre niveau de stress <a href=\"https:\/\/www.chronobiology.com\/results-stress-circadian-rhythm-interact\/\" target=\"_blank\" rel=\"noopener noreferrer\">am\u00e9liorera<\/a> tr\u00e8s certainement votre <a href=\"https:\/\/www.chronobiology.com\/results-stress-circadian-rhythm-interact\/\" target=\"_blank\" rel=\"noopener noreferrer\">humeur et votre sommeil<\/a>.<\/p>\n<h2>5. Prenez un suppl\u00e9ment de m\u00e9latonine le soir.<\/h2>\n<p>De nombreuses personnes ont des difficult\u00e9s \u00e0 s&rsquo;adapter \u00e0 un nouvel horaire. Toutefois, la <a href=\"https:\/\/www.chronobiology.com\/pulsatile-release-melatonin-mimics-bodys-natural-melatonin-release\/\" target=\"_blank\" rel=\"noopener noreferrer\">prise d&rsquo;un suppl\u00e9ment de m\u00e9l<\/a> atonine juste avant de se coucher peut aider. La m\u00e9latonine est l&rsquo;hormone que votre cerveau lib\u00e8re lorsque vos yeux ne sont pas expos\u00e9s \u00e0 la lumi\u00e8re. Elle indique qu&rsquo;il est temps de dormir. Cette hormone s\u00fbre et enti\u00e8rement naturelle peut vous aider \u00e0 trouver le sommeil dont vous avez besoin pendant que vous vous efforcez d&rsquo;adopter les quatre autres habitudes de cette liste.<\/p>\n<p>Le maintien d&rsquo;un rythme circadien sain est l&rsquo;un des meilleurs moyens de pr\u00e9server votre sant\u00e9. En outre, il ne n\u00e9cessite que des changements mineurs. La mise en \u0153uvre de ces cinq changements simples dans votre mode de vie peut vous aider \u00e0 obtenir enfin le sommeil dont vous avez besoin.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00c0 l&rsquo;approche de la nouvelle ann\u00e9e, de nombreuses personnes cherchent des moyens de faire de 2020 leur meilleure ann\u00e9e. Pour certains, cela signifie un nouveau r\u00e9gime alimentaire ou un nouveau programme d&rsquo;exercices. Pour d&rsquo;autres, il s&rsquo;agit de nouveaux objectifs en mati\u00e8re d&rsquo;\u00e9ducation ou de plans pour avancer dans la vie par d&rsquo;autres moyens. Quelle que [&hellip;]<\/p>\n","protected":false},"author":11,"featured_media":31449,"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":[174,255],"tags":[],"class_list":{"0":"post-58913","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-le-rythme-circadien","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>5 fa\u00e7ons de maintenir un rythme circadien sain en 2020 &#8211; Chronobiology.com<\/title>\n<meta name=\"description\" content=\"Are you planning on big lifestyle changes in 2019? 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