{"id":1916,"date":"2020-02-24T14:45:46","date_gmt":"2020-02-24T14:45:46","guid":{"rendered":"http:\/\/trucos.com\/uncategorized\/trucos-para-dormir\/"},"modified":"2023-06-22T09:01:04","modified_gmt":"2023-06-22T09:01:04","slug":"astuces-pour-dormir","status":"publish","type":"post","link":"https:\/\/trucos.com\/fr\/sante\/astuces-pour-dormir\/","title":{"rendered":"Astuces pour dormir"},"content":{"rendered":"<p><strong>Bien dormir est tr\u00e8s important<\/strong>, car <strong>aide le corps \u00e0 se sentir beaucoup mieux<\/strong> car <strong>notre cerveau fonctionne correctement<\/strong>. Malheureusement, tout le monde ne peut pas <strong>dormir avec la m\u00eame facilit\u00e9<\/strong>, quelques <strong>Ils ont de grandes difficult\u00e9s \u00e0 atteindre un sommeil profond la nuit.<\/strong><\/p>\n<h2>Comment puis-je bien dormir ?<\/h2>\n<p>Mais tout a une solution, alors nous vous le dirons <strong>le moyen le plus rapide de bien dormir<\/strong>. Il y a <strong>plein de conseils pour bien dormir<\/strong>, certains sont <strong>directives simples<\/strong> que faire au quotidien, et <strong>d&#039;autres incluent des aliments ou des types d&#039;ar\u00f4mes<\/strong>.&nbsp;<\/p>\n<p>Ces directives sont tr\u00e8s importantes pour s&#039;endormir rapidement et bien, car tous ces facteurs peuvent contribuer \u00e0 de mauvaises habitudes de sommeil.&nbsp;<\/p>\n<h3>Temp\u00e9rature.<\/h3>\n<p>La premi\u00e8re chose dont nous devons tenir compte est que <strong>la temp\u00e9rature change pendant que nous dormons<\/strong>, puisque la temp\u00e9rature centrale du corps diminue et celle des pieds et des mains augmente. Nous n\u2019avons donc pas besoin d\u2019une pi\u00e8ce tr\u00e8s chaude et il est conseill\u00e9 de dormir \u00e0 <strong>15-23\u00ba.<\/strong>&nbsp;Prends-en un <strong>douche chaude<\/strong> avant de se coucher pourrait aider.&nbsp;<\/p>\n<h3>Respiration.<\/h3>\n<p>La respiration est \u00e9galement importante et il existe une m\u00e9thode appel\u00e9e \u00ab 4-7-8 \u00bb qui peut vous aider. Pour cette m\u00e9thode qui d\u00e9tend tout le syst\u00e8me nerveux, vous devez suivre ces \u00e9tapes :<\/p>\n<ul>\n<li>Placez le bout de votre langue derri\u00e8re vos dents de devant sup\u00e9rieures.<\/li>\n<li>Expirez compl\u00e8tement par la bouche et \u00e9mettez un sifflement.<\/li>\n<li>Fermez la bouche et inspirez par le nez en comptant mentalement jusqu&#039;\u00e0 quatre.<\/li>\n<li>Retenez votre souffle et comptez jusqu&#039;\u00e0 sept dans votre t\u00eate.<\/li>\n<li>Ouvrez la bouche et expirez compl\u00e8tement en sifflant et en comptant jusqu&#039;\u00e0 huit dans votre t\u00eate.<\/li>\n<li>R\u00e9p\u00e9tez ce cycle au moins trois fois de plus.<\/li>\n<\/ul>\n<div class=\"lyte-wrapper fourthree\" title=\"COMMENT S&#039;ENDORmir EN UNE MINUTE ? \ud83d\ude34 (Respiration 4-7-8)\" style=\"width:420px;max-width:100%;margin:5px auto;\"><div class=\"lyMe\" id=\"WYL_qs7o-EGz9bM\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/i.ytimg.com\/vi\/qs7o-EGz9bM\/hqdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/qs7o-EGz9bM\" \/><meta itemprop=\"duration\" content=\"PT5M36S\" \/><meta itemprop=\"uploadDate\" content=\"2018-01-08T22:21:14Z\" \/><\/div><div id=\"lyte_qs7o-EGz9bM\" data-src=\"https:\/\/i.ytimg.com\/vi\/qs7o-EGz9bM\/hqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">COMMENT S&#039;ENDORmir EN UNE MINUTE ? \ud83d\ude34 (Respiration 4-7-8)<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/qs7o-EGz9bM\" rel=\"nofollow\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i.ytimg.com\/vi\/qs7o-EGz9bM\/0.jpg\" alt=\"COMMENT S&#039;ENDORmir EN UNE MINUTE ? \ud83d\ude34 (Respiration 4-7-8)\" width=\"420\" height=\"295\" \/><br \/>Lire cette vid\u00e9o sur YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"CLICK PARA EL VLOG ANTERIOR: https:\/\/youtu.be\/6p7itnyBehk SUSCR\u00cdBANSE: \u00a1es gratis! \u2022 Facebook: http:\/\/facebook.com\/renemontiel \u2022 Instagram: http:\/\/instagram.com\/renemontiel \u2022 Twitter: http:\/\/twitter.com\/MontielRene La t\u00e9cnica de respiraci\u00f3n que te pone a dormir en 60 segundos... es una pr\u00e1ctica proveniente del yoga, popularizada por el Dr. Andrew Weil, M.D. llamada t\u00e9cnica 4, 7, 8. Se inhala el aire por la nariz 4 cuentas, se sostiene por 7 y se expulsa por 8. Esto se repite un total de 4 veces. Se tarda m\u00e1s o menos en un minuto, uno puede utilizarlo para relajarse y hasta quedarse dormido. Se recomienda hacerlo al menos dos veces al d\u00eda: en la ma\u00f1ana y en la noche. Con el tiempo se ven beneficios como: disminuci\u00f3n de la presi\u00f3n arterial, mejor\u00eda en la concentraci\u00f3n, digesti\u00f3n, calidad y cantidad de sue\u00f1o, capacidad de reacci\u00f3n. Se puede utilizar cuando uno necesita calmarse. Yo lo hago siempre antes de empezar con la meditaci\u00f3n trascendental para hacer una especie de transici\u00f3n entre el traj\u00edn del d\u00eda y un momento de calma. \u00a1Int\u00e9ntenlo! Y si tienen preguntas, escr\u00edbanlas en la descripci\u00f3n. \u00a1No olviden compartir este video con alguien a quien le podr\u00eda ser \u00fatil! La explicaci\u00f3n del Doc: https:\/\/youtu.be\/gz4G31LGyog \ud83d\udc9a\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:420px;margin:5px auto;\"><\/div><\/p>\n<h3>Calendrier.<\/h3>\n<p>L&#039;horaire est \u00e9galement tr\u00e8s important, car mieux vous \u00e9tablirez vos heures de sommeil, plus vite vous pourrez vous endormir. Le corps a un <strong>syst\u00e8me de r\u00e9glementation<\/strong> appel\u00e9 <strong>rythme circadien<\/strong>, Par cons\u00e9quent, la <strong>horloge interne<\/strong> Cela rendra votre corps alerte pendant la journ\u00e9e et somnolent la nuit.<\/p>\n<p><strong>Se lever <\/strong>et <strong>poser<\/strong> aile <strong>m\u00eame heure<\/strong> <strong>tous les jours<\/strong> pour r\u00e9guler ladite horloge interne. Il est \u00e9galement tr\u00e8s important de se donner <strong>de 30 minutes \u00e0 une heure<\/strong> pour <strong>se d\u00e9tendre la nuit<\/strong> avant d&#039;aller au lit. Cela permet \u00e0 votre corps et \u00e0 votre esprit de se d\u00e9tendre et de se pr\u00e9parer au sommeil.<\/p>\n<h3>Nourriture.<\/h3>\n<p>La <strong>la nourriture peut affecter le sommeil<\/strong>, selon des recherches r\u00e9centes si l&#039;on prend <strong>aliments riches en glucides<\/strong> nous pouvons avoir un <strong>mauvais repos<\/strong> la nuit.&nbsp;<\/p>\n<p>Par cons\u00e9quent, il est pr\u00e9f\u00e9rable de revoir les r\u00e9gimes que nous pouvons suivre pour pouvoir dormir beaucoup plus rapidement. Le <strong>aliments riches en graisses<\/strong> par exemple <strong>aide <\/strong>\u00e0 <strong>favoriser un sommeil profond<\/strong>, <strong>rapide <\/strong>et avec un <strong>bon repos<\/strong>. Il est donc pr\u00e9f\u00e9rable d&#039;en avoir un le soir <strong>r\u00e9gime pauvre en glucides<\/strong> et <strong>\u00e9lev\u00e9 en graisse<\/strong>.<\/p>\n<p><a href=\"http:\/\/trucos.com\/fr\/regime\/aliments-qui-reduisent-le-stress\/\">Aliments qui r\u00e9duisent le stress<\/a> Ils peuvent \u00e9galement vous aider.<\/p>\n<p><img decoding=\"async\" alt=\"Il est conseill\u00e9 de manger des fruits et l\u00e9gumes quotidiennement.\" src=\"\/media\/upload\/2020\/02\/25\/vegetables-1085063_1920.jpg\" style=\"width:100%\" \/><\/p>\n<h2>Quels autres suppl\u00e9ments ou aides puis-je prendre ?<\/h2>\n<p>Il existe certains suppl\u00e9ments qui aident beaucoup \u00e0 am\u00e9liorer le sommeil, le rendant bon et rapide. Comme par exemple:<\/p>\n<ul>\n<li><strong>Magn\u00e9sium<\/strong>, qui aide \u00e0 activer les neurotransmetteurs responsables du sommeil.<\/li>\n<li><strong>5HTP,&nbsp;<\/strong>&nbsp;augmente la production de s\u00e9rotonine, qui a \u00e9t\u00e9 associ\u00e9e \u00e0 la r\u00e9gulation du sommeil.&nbsp;<\/li>\n<li><strong>M\u00e9latonine<\/strong>, une hormone qui peut \u00e9galement \u00eatre prise en compl\u00e9ment pour aider \u00e0 r\u00e9guler votre sommeil.<\/li>\n<li><strong>Th\u00e9anine<\/strong>, acide amin\u00e9 aux propri\u00e9t\u00e9s s\u00e9datives.<\/li>\n<li><strong>GABA<\/strong>, un compos\u00e9 produit dans le cerveau qui inhibe certains \u00e9metteurs et peut aider le syst\u00e8me nerveux central \u00e0 se d\u00e9tendre.<\/li>\n<\/ul>\n<p>Un autre bon rem\u00e8de est l&#039;utilisation de <strong>musique relaxante<\/strong> et la <strong>aromath\u00e9rapie<\/strong>. Ce type de rem\u00e8de utilise des huiles essentielles, qui sont g\u00e9n\u00e9ralement utilis\u00e9es par ceux qui ne peuvent pas dormir. Surtout, l&#039;ar\u00f4me de <a href=\"https:\/\/www.amazon.es\/Naissance-Aceite-Esencial-Lavanda-100ml\/dp\/B01M26Q4TC\/&amp;tag=cmvr0d-21\"><strong>lavande <\/strong><\/a>et de <a href=\"https:\/\/www.amazon.es\/Naissance-Rosa-Damasco-BIO-Otto\/dp\/B00KFECFEU\/&amp;tag=cmvr0d-21\"><strong>rose de Damas<\/strong><\/a>, puisque selon des \u00e9tudes, il a des effets positifs sur le sommeil, vous n&#039;en avez besoin que d&#039;un seul <a href=\"https:\/\/www.amazon.es\/Humidificador-Ultras%C3%B3nica-InnoBeta-Humidificadores-Ultrasonidos\/dp\/B01LXXMILJ\/&amp;tag=cmvr0d-21\"><strong>diffuseur desdites huiles<\/strong><\/a> et les <strong>huiles<\/strong>.<\/p>\n<p><img decoding=\"async\" alt=\"Le parfum de lavande est le plus relaxant.\" src=\"\/media\/upload\/2020\/02\/25\/lavender-blossom-1595581_1920.jpg\" style=\"width:100%\" \/><\/p>\n<h2>Autres astuces sant\u00e9 :<\/h2>\n<ul>\n<li>\n<h3><a href=\"http:\/\/trucos.com\/fr\/sante\/comment-gerer-la-paralysie-du-sommeil\/\">Comment g\u00e9rer la paralysie du sommeil.<\/a><\/h3>\n<\/li>\n<li>\n<h3><a href=\"http:\/\/trucos.com\/fr\/sante\/comment-eviter-la-congestion-avec-des-remedes-maison\/\">Comment \u00e9viter la congestion avec des rem\u00e8des maison.<\/a><\/h3>\n<\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Vous continuez \u00e0 retourner votre matelas encore et encore chaque nuit ? Dans cet article vous trouverez les meilleures astuces pour dormir vite et bien.<\/p>","protected":false},"author":2,"featured_media":1917,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[74],"tags":[57],"class_list":["post-1916","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-salud","tag-bienestar"],"blocksy_meta":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Trucos para dormir - Trucos.com<\/title>\n<meta name=\"description\" content=\"\u00bfNo paras de dar vueltas al colch\u00f3n una y otra vez cada noche? 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