{"id":10420,"date":"2025-06-19T19:21:46","date_gmt":"2025-06-19T23:21:46","guid":{"rendered":"https:\/\/homewoodhealth.com\/?p=10420"},"modified":"2025-06-19T19:21:49","modified_gmt":"2025-06-19T23:21:49","slug":"wake-up-rested-6-tips-to-get-a-better-nights-sleep","status":"publish","type":"post","link":"https:\/\/homewoodhealth.com\/fr\/health-resources-wellness-tips\/mental-health-topics\/sleep\/wake-up-rested-6-tips-to-get-a-better-nights-sleep\/","title":{"rendered":"R\u00e9veillez-vous repos\u00e9\u00b7e : six conseils pour passer une meilleure nuit de sommeil"},"content":{"rendered":"

Une vari\u00e9t\u00e9 de facteurs peut vous emp\u00eacher d\u2019obtenir le sommeil dont vous avez besoin, y compris des incapacit\u00e9s mentales telles que la d\u00e9pression, l\u2019anxi\u00e9t\u00e9, le stress ou un traumatisme.<\/p>\n\n\n\n

    \n
  1. \u00c9teignez les \u00e9crans.<\/strong>Vous \u00eates expos\u00e9\u00b7e \u00e0 de nombreux stimuli tout au long de la journ\u00e9e, principalement en regardant les \u00e9crans de votre t\u00e9l\u00e9vision, de votre t\u00e9l\u00e9phone, de votre ordinateur ou de votre tablette. Non seulement la lumi\u00e8re \u00e9mise par ces \u00e9crans tend \u00e0 vous maintenir en alerte, mais le contenu visionn\u00e9 peut aussi provoquer des r\u00e9actions \u00e9motionnelles qui activent votre esprit au moment o\u00f9 il devrait plut\u00f4t commencer \u00e0 se d\u00e9tendre.<\/li>\n\n\n\n
  2. Faites de l\u2019exercice.<\/strong>Br\u00fbler votre surplus d\u2019\u00e9nergie est une excellente fa\u00e7on de vous assurer que votre corps est suffisamment fatigu\u00e9 pour dormir au moment voulu. Si vous \u00eates s\u00e9dentaire pendant la majeure partie de la journ\u00e9e, que ce soit en raison d\u2019un travail de bureau ou d\u2019un manque de temps libre pour faire de l\u2019exercice, il est possible que votre corps n\u2019ait pas envie de se reposer la nuit parce qu\u2019il est rest\u00e9 immobile pendant la journ\u00e9e. Essayez donc de prendre au moins 20 minutes par jour pour vous promener ou pratiquer une autre activit\u00e9 physique afin que votre corps ait l\u2019impression d\u2019avoir m\u00e9rit\u00e9 une bonne nuit de sommeil. \u00c9vitez de faire de l\u2019exercice juste avant de vous coucher, car une hausse de votre rythme cardiaque pourrait nuire \u00e0 l\u2019apaisement n\u00e9cessaire pour dormir.<\/li>\n\n\n\n
  3. Pr\u00e9voyez des \u00ab p\u00e9riodes d\u2019inqui\u00e9tude \u00bb.<\/strong>\u00a0Once your head hits the pillow and you don\u2019t have distractions to keep your mind occupied, it\u2019s possible that your mind will take that opportunity to start worrying about the day\u2019s events or what you have to do after you get up in the morning. Avoid letting your mind run wild right before bed by scheduling a short time during the day to allow yourself to worry. Then, once the\u00a0worry period is over, rest easy knowing that you don\u2019t have to solve any problems right before bed \u2013 those worries can be addressed during tomorrow\u2019s worry period.<\/li>\n\n\n\n
  4. Pratiquez la pleine conscience.<\/strong>Si vous vous sentez agit\u00e9\u00b7e au moment de dormir, cela pourrait indiquer que votre corps est stress\u00e9. Pour aider \u00e0 d\u00e9tendre votre corps, essayez de porter attention \u00e0 votre respiration. Concentrez-vous sur des respirations profondes et contr\u00f4l\u00e9es afin d\u2019\u00e9viter de respirer trop rapidement, ce qui d\u00e9clencherait une r\u00e9action de lutte ou de fuite. Certaines personnes trouvent m\u00eame que le simple fait de se forcer \u00e0 b\u00e2iller peut convaincre le corps qu\u2019il est plus fatigu\u00e9 qu\u2019il ne le croit. Si cela ne fonctionne pas, essayez la relaxation musculaire progressive : contractez tous les muscles de votre corps, de la t\u00eate aux pieds, puis rel\u00e2chez-les lentement. Cet exercice vous aidera \u00e0 lib\u00e9rer les tensions physiques accumul\u00e9es afin que votre corps puisse se reposer plus facilement.<\/li>\n\n\n\n
  5. Limitez les collations en soir\u00e9e.<\/strong>Qui n\u2019a jamais \u00e9t\u00e9 tent\u00e9\u00b7e par la lumi\u00e8re du r\u00e9frig\u00e9rateur en fin de journ\u00e9e? Le probl\u00e8me est que certains aliments et boissons que nous consommons sont riches en sucre et en caf\u00e9ine, comme le caf\u00e9, la cr\u00e8me glac\u00e9e et les boissons gazeuses, et que nous fournissons \u00e0 notre corps plus d\u2019\u00e9nergie que nous n\u2019en avons besoin. En cas de fringale nocturne, choisissez plut\u00f4t des options plus saines, comme les raisins. Fait amusant : les raisins sont \u00e9galement naturellement riches en m\u00e9latonine, qui aide votre corps \u00e0 trouver un \u00e9tat de d\u00e9tente.<\/li>\n\n\n\n
  6. Ayez h\u00e2te de dormir.<\/strong>Si la premi\u00e8re chose qui vous vient \u00e0 l\u2019esprit en pensant au sommeil, c\u2019est l\u2019id\u00e9e de vous tourner et de vous retourner ou d\u2019avoir l\u2019esprit qui s\u2019emballe, il est compr\u00e9hensible que vous redoutiez de vous allonger en fin de journ\u00e9e. Cela peut vous pousser \u00e0 retarder l\u2019heure du coucher en vous livrant \u00e0 une activit\u00e9 stimulante, comme consommer du contenu. Essayez plut\u00f4t d\u2019imaginer \u00e0 quel point il sera agr\u00e9able de vous installer confortablement, de vous endormir et de vous r\u00e9veiller repos\u00e9\u00b7e. En associant le sommeil \u00e0 des \u00e9motions positives, voire \u00e0 une forme de r\u00e9compense, vous pourriez r\u00e9ussir \u00e0 tromper votre cerveau pour qu\u2019il d\u00e9sire ce moment de repos et de d\u00e9tente.<\/li>\n<\/ol>\n\n\n\n

    Vous m\u00e9ritez de prendre le temps de laisser votre corps et votre esprit se ressourcer. Si vous avez essay\u00e9 ces conseils et que vous n\u2019arrivez toujours pas \u00e0 dormir suffisamment, ne vous inqui\u00e9tez pas. Vous pouvez vous adresser \u00e0 un\u00b7e conseiller\u00b7\u00e8re qualifi\u00e9\u00b7e pour obtenir un soutien et des conseils suppl\u00e9mentaires afin de r\u00e9soudre les probl\u00e8mes qui nuisent \u00e0 votre sommeil.<\/p>\n\n\n\n

    D\u00e9couvrez notre groupe de renforcement des comp\u00e9tences Repos, con\u00e7u pour vous aider \u00e0 comprendre comment la sant\u00e9 mentale influence votre sommeil et \u00e0 acqu\u00e9rir des outils pour surmonter l\u2019insomnie et d\u2019autres troubles du sommeil : https:\/\/homewoodhealth.com\/fr\/home\/services\/therapyathome\/<\/a><\/p>","protected":false},"excerpt":{"rendered":"

    Faites-vous partie des 40 % de Canadien\u00b7ne\u00b7s aux prises avec l\u2019insomnie? Si c\u2019est le cas, nous voulons vous aider \u00e0 vous endormir et \u00e0 rester endormi\u00b7e pour que vous vous sentiez repos\u00e9\u00b7e et plein\u00b7e d\u2019\u00e9nergie le matin!<\/p>","protected":false},"author":10,"featured_media":10421,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[54],"tags":[94,93,95,92],"class_list":["post-10420","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sleep","tag-fatigue","tag-insomnia","tag-rest","tag-sleep"],"acf":[],"yoast_head":"\nWake Up Rested: 6 Tips to Get A Better Night\u2019s Sleep - Homewood Health<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/homewoodhealth.com\/fr\/health-resources-wellness-tips\/mental-health-topics\/sleep\/wake-up-rested-6-tips-to-get-a-better-nights-sleep\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Wake Up Rested: 6 Tips to Get A Better Night\u2019s Sleep - Homewood Health\" \/>\n<meta property=\"og:description\" content=\"Do you belong to the 40% of Canadians who struggle with insomnia? If so, we want to help you fall and stay asleep so you feel refreshed and energized in the morning!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/homewoodhealth.com\/fr\/health-resources-wellness-tips\/mental-health-topics\/sleep\/wake-up-rested-6-tips-to-get-a-better-nights-sleep\/\" \/>\n<meta property=\"og:site_name\" content=\"Homewood Health\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/HomewoodHealth\" \/>\n<meta property=\"article:published_time\" content=\"2025-06-19T23:21:46+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-06-19T23:21:49+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/homewoodhealth.com\/wp-content\/uploads\/2025\/06\/GettyImages-649730480-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"724\" \/>\n\t<meta property=\"og:image:height\" content=\"483\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Kevin Roberts\" \/>\n<meta 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