{"id":6844,"date":"2024-10-08T00:00:03","date_gmt":"2024-10-08T00:00:03","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6844"},"modified":"2024-10-08T16:16:50","modified_gmt":"2024-10-08T16:16:50","slug":"signs-your-body-is-too-tired-to-go-on","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/fr\/signs-your-body-is-too-tired-to-go-on\/","title":{"rendered":"Signes que votre corps est trop fatigu\u00e9 pour continuer"},"content":{"rendered":"

Vous pouvez tr\u00e8s bien fonctionner avec 6 heures de sommeil par nuit… c\u2019est du moins ce que vous pensez. Voici comment savoir si vous \u00eates secr\u00e8tement priv\u00e9 de sommeil. Par Corrie Pikul<\/p>

\"signs<\/figure>

\u00a0\u00a0\u00a0<\/p>

1. Vous cliquez sur votre stylo et tapotez vos pieds.<\/h3>

Que se passe-t-il:<\/strong> Lorsque vous bougez vos muscles, vous demandez \u00e0 votre cerveau de rester alerte, explique Hans P.A. Van Dongen, PhD, directeur adjoint de l Sleep and Performance Research Center at Washington State University<\/a>. So if you\u2019re fidgety and restless and feel as if you you can’t sit still or would rather (always) stand, Van Dongen says that “it could be your brain’s way of trying to keep you awake.”<\/p>

Ce que vous devez savoir d\u2019autre :<\/strong> S\u2019agiter pourrait aussi \u00eatre un signe que vous avez eu trop de caf\u00e9ine. La limite quotidienne recommand\u00e9e est 500 to 600 mg, or about 4 cups<\/a>– boire plus que cela est un autre signe moins que subtil que vous avez besoin de plus de repos.<\/p>

2. Vous \u00eates en chute, vous ne savez pas que vous \u00eates en chute et vous ne savez m\u00eame pas ce qu\u2019est le diable lapsus.<\/h3>

Que se passe-t-il:<\/strong> Lapsing, in technical terms, is when parts of your brain take a stealth catnap. When you\u2019re exhausted, the sections that control attention and response time start taking breaks from processing new information, explains Van Dongen. These “mini-sleeps” could be as short as half a second, and you may not even notice that you’ve fallen into them.<\/p>

Ce que vous devez savoir d\u2019autre :<\/strong> Van Dongen sugg\u00e8re un test de lapsus : asseyez-vous dans un endroit sombre et calme tout en tenant un crayon dans une main. R\u00e9glez une minuterie pendant 5 minutes, d\u00e9tendez-vous et respirez. Si le crayon tombe, c\u2019est un signe clair que vous et votre cerveau avez besoin de plus de sommeil.<\/p>

3. Vous avez du mal \u00e0 glisser votre identifiant de bureau, \u00e0 \u00e9quilibrer votre caf\u00e9 et \u00e0 le faire passer \u00e0 travers la porte avant qu\u2019elle ne se referment.<\/h3>

Que se passe-t-il:<\/strong> Cette combinaison de t\u00e2ches simples, effectu\u00e9es en s\u00e9quence et dans le temps, est un bon test de vos comp\u00e9tences psychomotrices et de votre coordination, qui sont quelques-unes des premi\u00e8res choses \u00e0 faire lorsque vous l\u00e9sinez sur les yeux ferm\u00e9s. Dans une \u00e9tude de 1997, les chercheurs ont constat\u00e9 qu\u2019une personne qui est partie ne serait-ce qu\u2019une nuit sans dormir est \u00e0 peu pr\u00e8s aussi alt\u00e9r\u00e9e sur la coordination \u0153il-main t\u00f4t le matin qu\u2019une personne qui a un taux d\u2019alcool\u00e9mie de 0,10 pour cent,  also known as legally drunk<\/a>.<\/p>

Ce que vous devez savoir d\u2019autre :<\/strong>Sleep deprivation doesn’t have the same effect on the parts of your brain that handle critical reasoning<\/a>, donc m\u00eame si vous rencontrez des probl\u00e8mes avec les appareils, vous n\u2019avez peut-\u00eatre aucun probl\u00e8me notable \u00e0 r\u00e9diger un m\u00e9mo de strat\u00e9gie ou \u00e0 analyser des rapports.<\/p>

4. Vous agissez comme Mme Silly Pants au petit-d\u00e9jeuner.<\/h3>

Que se passe-t-il:<\/strong> Votre cerveau a du mal \u00e0 vous dire comment vous comporter, vous \u00eates donc plus r\u00e9actif aux stimuli de votre environnement. Le soleil semble si brillant et joyeux, le caf\u00e9 a si bon go\u00fbt et ce chat qui devient fou avec la bo\u00eete de c\u00e9r\u00e9ales vide est tout simplement tr\u00e8s larious.<\/p>

Ce que vous devez savoir d\u2019autre :<\/strong> Rester sur une quille uniforme sera votre grand d\u00e9fi aujourd\u2019hui, dit Van Dongen. Votre humeur passera probablement de loufoque \u00e0 grincheuse d\u00e8s que quelque chose ne va pas dans votre sens.<\/p>

5. … et vous \u00eates un d\u00e9sordre chaud et \u00e9motionnel pour le reste de la journ\u00e9e.<\/h3>

Que se passe-t-il:<\/strong> Attention, coll\u00e8gues, conjoints et spectateurs innocents : Les syst\u00e8mes affaiblis de r\u00e9gulation des \u00e9motions dans la zone pr\u00e9frontale du cerveau peuvent vous rendre difficile de contr\u00f4ler et d\u2019exprimer vos sentiments. Par exemple, si quelqu\u2019un vous critique, cela vous contrariera plus que d\u2019habitude, dit Van Dongen, et vous serez plus susceptible de dire ou de faire quelque chose que vous regretterez. Recherche de William D.S. Killgore at Harvard Medical School<\/a> also showed that two nights without adequate sleep was associated with a reduced tendency to think positively and a lack of willingness to take action to solve problems. “Thus, sleep-deprived individuals appear to be more easily frustrated, intolerant, unforgiving, less caring and more self-focused than when fully rested,” he wrote. In other words, you’re acting kind of jerky.<\/p>

Ce que vous devez savoir d\u2019autre :<\/strong> Bien que la caf\u00e9ine puisse vous donner une dose d\u2019adr\u00e9naline, des \u00e9tudes montrent qu\u2019elle est souvent inefficace pour r\u00e9soudre les autres probl\u00e8mes \u00e9motionnels provoqu\u00e9s par l\u2019insomnie.<\/p>

6. Vous avez envie de glucides \u2013 beaucoup de temps.<\/h3>

Que se passe-t-il:<\/strong> La recherche a montr\u00e9 qu\u2019une seule nuit de maigre sommeil lowers levels of the appetite-suppressing hormone leptin and boosts levels of hunger-increasing ghrelin<\/a>. Le corps se r\u00e9veille craving quick<\/a>, easy energy<\/a>: Ce muffin choco-chunk fera l\u2019affaire, merci. Des volontaires d\u2019une \u00e9tude de l\u2019Universit\u00e9 du Colorado \u00e0 Boulder qui ont dormi 4,5 heures (ou moins) ont \u00e9galement rapport\u00e9  feeling more ravenous than those who got the magic 7 hours<\/a>.<\/p>

Ce que vous devez savoir d\u2019autre :<\/strong> Il a \u00e9t\u00e9 d\u00e9montr\u00e9 que le fait de prendre son petit-d\u00e9jeuner dans l\u2019heure qui suit le r\u00e9veil augmente la vigilance et am\u00e9liore les performances cognitives. Alors, adoptez les glucides, mais assurez-vous qu\u2019ils sont du genre \u00e0 dose lente qui ne vous fera pas p\u00e9tiller (la farine d\u2019avoine coup\u00e9e en acier est un excellent choix).<\/p>

7. Vous avez un second souffle \u00e0 21h30.m.<\/h3>

Que se passe-t-il:<\/strong> Votre corps vous tient debout pour cette derni\u00e8re partie de la soir\u00e9e afin qu\u2019il puisse vous remettre dans un rythme, explique Rafael Pelayo, MD, sp\u00e9cialiste du sommeil \u00e0 l Stanford University Sleep Medicine Center<\/a> and an associate professor of psychiatry and behavioral science. He says that what often happens is the patient who’s been running on empty will promise herself she’ll go to bed early. “Early” rolls around and she feels fine, so she keeps getting things done…but then ends up with only 6 hours of sleep (again). When she snoozes through her alarm, she tells herself everyone has trouble getting out of bed.<\/p>

Ce que vous devez savoir d\u2019autre :<\/strong> Nous tombons dans notre sommeil le plus profond pendant les deux heures pr\u00e9c\u00e9dant notre heure de r\u00e9veil naturelle, dit Pelayo. Alors posez la liste des choses \u00e0 faire et prenez la brosse \u00e0 dents: Il est toujours plus facile de vous forcer \u00e0 aller au lit que de vous forcer \u00e0 vous r\u00e9veiller (commencer par incr\u00e9ments de 15 minutes peut aider).<\/p> ","protected":false},"excerpt":{"rendered":"

Vous pouvez tr\u00e8s bien fonctionner avec 6 heures de sommeil par nuit… c\u2019est du moins ce que vous pensez. Voici […]<\/p>\n","protected":false},"author":2,"featured_media":6845,"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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