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LE JOURNAL arrow LE JOURNAL arrow Santé arrow Options pour mieux dormir la nuit




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25-02-2011

Bien-être

Options pour mieux dormir la nuit

Comment s'étonner de manquer de tonus quand on court du matin au soir ? A défaut de pouvoir décompresser en partant en vacances, voici 4 façons de bien recharger vos batteries durant la nuit.

Sommeil : oui mais après le sport
Quand on est vidée, on ne rêve que d'une chose : se poser sur le canapé. Seulement voilà, sans un minimum d'activité physique, on ne fait qu'entretenir la fatigue. Le soir venu, on ne dort bien (c'est-à-dire d'un sommeil profond et réparateur) que si la dépense énergétique a été suffisante durant la journée.

Il ne s'agit pas de vous mettre au footing si vous n'aimez pas ça mais de bouger à votre rythme, dans l'idéal 3 fois par semaine durant 45 mn. Si vous manquez de temps, jouer au ballon avec les enfants, marcher, c'est bien aussi. L'essentiel c'est de bouger et de vous oxygéner.

Vous pouvez également vous mettre au yoga pour apprendre à décontracter votre plexus solaire et prendre conscience de votre souffle. Bien respirer permet de mieux éliminer les toxines et de faire le plein d'énergie.  Pour vous offrir des conditions propices à un sommeil de qualité, soignez l'environnement de votre chambre. Optez pour des rideaux plus épais, veillez à ce qu'il ne fasse ni trop chaud ni trop froid.

Adoptez les siestes flash
Pour compenser le manque de repos nocturne, adoptez les siestes flash dans la journée. Même si elles ne durent qu'entre 2 et 5 mn, répétées 3 ou 4 fois par jour, elles sont très utiles pour évacuer le stress et augmenter l'énergie. Pour y parvenir, calez-vous bien au fond de votre siège, fermez les yeux et alternez inspiration profonde et expiration lente. Vous pouvez également vous reposer les bras croisés posés sur votre bureau, la tête appuyée sur vos avant-bras. Au début, vous ne réussirez peut-être pas à vous endormir. Mais ne vous découragez pas, ce moment de relaxation est déjà extrêmement bénéfique.

Soignez votre dîner
Vous avez du mal à trouver le sommeil ? Attention à la composition de vos dîners. Une digestion difficile demande en effet beaucoup d'efforts à l'organisme et perturbe du même coup le sommeil. Oubliez les plats en sauce, pensez aux produits laitiers qui favorisent la libération de sérotonine, une substance aux vertus tranquillisantes. Evitez également la consommation de sucreries, qui sera suivie d'une chute de glycémie dans la nuit, source de réveils répétés.

 


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