1. Allez dormir \u00e0 la m\u00eame heure chaque nuit, et lecez-vous \u00e0 la m\u00eame heure chaque matin, m\u00eame le week-end.<\/p>\n
2. Ne faites pas de sieste apr\u00e8s 15 .m et ne faites pas de sieste plus de 20 minutes.<\/p>\n
3. \u00c9loignez-vous de la caf\u00e9ine et de l\u2019alcool tard dans la journ\u00e9e.<\/p>\n
4. \u00c9vitez compl\u00e8tement la nicotine..<\/p>\n
5. Faites de l\u2019exercice r\u00e9guli\u00e8rement, mais pas dans les 2-3 heures suivant le coucher.<\/p>\n
6. Ne mangez pas un repas lourd tard dans la journ\u00e9e. Une collation l\u00e9g\u00e8re avant le coucher est OK.<\/p>\n
7. Rendez votre chambre confortable, sombre, calme et pas trop chaude ou froide.<\/p>\n
8. Suivez une routine pour vous aider \u00e0 vous d\u00e9tendre avant de dormir (par exemple, lire ou \u00e9couter de la musique). \u00c9teignez le t\u00e9l\u00e9viseur et les autres \u00e9crans au moins une heure avant le coucher.<\/p>\n
9. Si vous ne pouvez pas vous endormir apr\u00e8s 20 minutes, faites quelque chose d\u2019apaisant jusqu\u2019\u00e0 ce que vous vous sentiez somnolent, comme lire ou \u00e9couter de la musique douce.<\/p>\n
10.Parlez \u00e0 un m\u00e9decin si vous continuez \u00e0 avoir de la difficult\u00e9 \u00e0 dormir.<\/p>\n
Probl\u00e8me sp\u00e9cial pour les adolescents:<\/strong> Pour surmonter ceux-ci, les adolescents peuvent essayer:<\/strong> 2. Interdire les nuits blanches (Ne laissez pas les devoirs pour la derni\u00e8re minute!)<\/p>\n 3. \u00c9crire dans un journal ou sur une liste de t\u00e2ches juste avant de dormir, pour r\u00e9duire le stress<\/p>\n 4. Dormir pas plus de 2 heures plus tard le matin du week-end que le matin de la semaine.<\/p>\n \n","protected":false},"excerpt":{"rendered":" 1. Allez dormir \u00e0 la m\u00eame heure chaque nuit, et lecez-vous \u00e0 la m\u00eame heure chaque matin, m\u00eame le week-end. […]<\/p>\n","protected":false},"author":2,"featured_media":13769,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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Les probl\u00e8mes de sommeil sont une pr\u00e9occupation particuli\u00e8re pour les adolescents. L\u2019adolescent moyen a besoin d\u2019environ 9 heures de sommeil par nuit. Les enfants et les adolescents qui ne re\u00e7oivent pas beaucoup peuvent avoir de la difficult\u00e9 \u00e0 s\u2019entendre avec les autres. Ils peuvent se sentir en col\u00e8re et impulsifs, avoir des sautes d\u2019humeur, se sentir tristes ou d\u00e9prim\u00e9s, ou manquer de motivation. Ils peuvent \u00e9galement avoir des probl\u00e8mes d\u2019attention, et ils peuvent obtenir des notes inf\u00e9rieures et se sentir stress\u00e9s.<\/span><\/p>\n
1. \u00c9viter le temps d\u2019\u00e9cran au moins une heure avant le coucher.<\/span><\/p>\n