{"id":6841,"date":"2023-06-06T16:48:53","date_gmt":"2023-06-06T16:48:53","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6841"},"modified":"2023-06-06T16:48:57","modified_gmt":"2023-06-06T16:48:57","slug":"6-things-to-do-today-to-sleep-better-deeper-and-longer-tonight","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/fr\/6-things-to-do-today-to-sleep-better-deeper-and-longer-tonight\/","title":{"rendered":"6 choses \u00e0 faire aujourd\u2019hui pour dormir mieux, plus profond\u00e9ment et plus longtemps ce soir"},"content":{"rendered":"

La cl\u00e9 d\u2019une bonne nuit de repos est dans les choix que vous faites toute la journ\u00e9e. Ajoutez ces six mouvements \u00e0 votre routine quotidienne aujourd\u2019hui, et vous sentirez une r\u00e9elle diff\u00e9rence dans la fa\u00e7on dont vous vous r\u00e9veillez demain.<\/p>

\"Sleeping<\/figure>

7 A.M.: Faites votre lit.<\/strong><\/p>

\"\"\/<\/figure>

Your mother was right\u2014you should tidy up those sheets: People who make their bed every day are 19 percent more likely to report a better night’s rest, according to a poll by the National Sleep Foundation. “Research shows that people with sleep problems who use their bed only for sleep improve their rest,” says Judith Davidson, PhD, author of\u00a0Sink into Sleep: A Step-by-Step Workbook for Reversing Insomnia<\/em><\/a>. De plus, lorsque votre lit est propre et bien rang\u00e9, vous \u00eates moins tent\u00e9 de ramper pour lire un livre ou parler au t\u00e9l\u00e9phone.<\/p>

7:15 A.M.: Ouvrir les stores.<\/strong>Obtenir la lumi\u00e8re naturelle du soleil sur votre visage dans les deux heures suivant le r\u00e9veil aide \u00e0 synchroniser votre horloge interne avec l\u2019environnement, explique Robert Rosenberg, directeur m\u00e9dical de l Sleep Disorders Center in Flagstaff, Arizona<\/a>. Lorsque votre corps est align\u00e9 avec le cycle lumi\u00e8re-obscurit\u00e9 de la nature, la lib\u00e9ration de m\u00e9latonine r\u00e9gulera, de sorte que vous trouverez plus facile de s\u2019endormir la nuit.<\/p>

12 P.M.: Faites une pause gym.<\/strong>Une \u00e9tude r\u00e9cente de l\u2019Oregon State University a r\u00e9v\u00e9l\u00e9 qu\u2019au moins 150 minutes d\u2019exercice mod\u00e9r\u00e9 \u00e0 vigoureux par semaine am\u00e9liorent la qualit\u00e9 du sommeil de 65%. Les chercheurs pensent que le refroidissement naturel qui se produit apr\u00e8s une s\u00e9ance d\u2019entra\u00eenement peut aider \u00e0 acc\u00e9l\u00e9rer la baisse de la temp\u00e9rature corporelle centrale associ\u00e9e au sommeil, de sorte que vous vous endormirez plus facilement lorsque vous vous mettrez enfin au lit.<\/p>

7 P.M.: D\u00eenez sur des grains entiers.<\/strong><\/p>

\"\"\/<\/figure>

Try adding one cup of whole wheat macaroni to your dinner a few nights a week\u2014it contains 38 percent of your daily value of magnesium. “Magnesium has a relaxing effect on the muscles and the nervous system,” says Rosenberg. “It also helps with production and absorption of one of the main sleep-promoting neurotransmitters.”<\/p>

8h30 P.M.: Prenez un bain.<\/strong>S\u2019adonner \u00e0 un rituel nocturne relaxant qui vous s\u00e9pare des soucis de la journ\u00e9e est la cl\u00e9. Et un bain chaud est un bon point de d\u00e9part: une petite \u00e9tude publi\u00e9e dans la revue Sleep<\/em> a constat\u00e9 que les insomniaques f\u00e9minines plus \u00e2g\u00e9es qui prenaient un bain au moins 90 minutes avant de se coucher ont signal\u00e9 une am\u00e9lioration de la qualit\u00e9 du sommeil.<\/p>

9 P.M.: Regardez la t\u00e9l\u00e9vision sur le canap\u00e9 plut\u00f4t qu\u2019au lit.<\/strong><\/p>

\"\"\/<\/figure>

Don’t tuck in for the night until you’re truly tired. “Every minute you spend awake\u2014and out of your bed\u2014increases your need for deep sleep, also known as your sleep drive,” says Colleen Carney, PhD, coauthor of the upcoming book\u00a0Goodnight Mind: Turn Off Your Noisy Thoughts and Get a Good Night’s Sleep<\/em><\/a>. “Spending more time in bed actually tells your body that you need less rest, so you end up cutting your sleep drive short.”<\/p>

10 P.M.: Doux r\u00eaves!<\/strong><\/p>

\"\"\/<\/figure> ","protected":false},"excerpt":{"rendered":"

La cl\u00e9 d\u2019une bonne nuit de repos est dans les choix que vous faites toute la journ\u00e9e. Ajoutez ces six 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