{"id":1695,"date":"2026-11-03T09:21:31","date_gmt":"2026-11-03T08:21:31","guid":{"rendered":"https:\/\/www.nutrixeal.fr\/expertise\/?p=1695"},"modified":"2026-11-03T09:21:31","modified_gmt":"2026-11-03T08:21:31","slug":"comment-mieux-dormir","status":"publish","type":"post","link":"https:\/\/www.nutrixeal.fr\/expertise\/comment-mieux-dormir\/","title":{"rendered":"Comment mieux dormir&nbsp;: les habitudes pour des nuits plus reposantes"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Selon Sant\u00e9 publique France, les adultes dorment en moyenne 6 h 42 en semaine, en dessous des 7 h habituellement recommand\u00e9es, et plus d&rsquo;un tiers des 18-75 ans dorment moins de 6 heures par nuit.<sup>[1]<\/sup> Derri\u00e8re ces chiffres se cachent des cons\u00e9quences bien r\u00e9elles sur la sant\u00e9 et le bien-\u00eatre au quotidien. Pourtant, quelques habitudes simples peuvent contribuer \u00e0 am\u00e9liorer la qualit\u00e9 du sommeil. D\u00e9couvrez les bons r\u00e9flexes \u00e0 adopter pour retrouver des nuits plus reposantes.<\/p>\n\n\n\r\n<section class=\"article-callout article-callout--summary panel summary-box\">\r\n\r\n    <div class=\"article-callout__header\">\r\n      <span class=\"article-callout__icon\" aria-hidden=\"true\">\r\n                  <svg width=\"24\" height=\"24\" viewBox=\"0 0 24 24\" fill=\"none\">\r\n            <path d=\"M3.5 10C3.5 6.22876 3.5 4.34315 4.7448 3.17157C5.98959 2 7.99306 2 12 2H12.7727C16.0339 2 17.6645 2 18.7969 2.79784C19.1214 3.02643 19.4094 3.29752 19.6523 3.60289C20.5 4.66867 20.5 6.20336 20.5 9.27273V11.8182C20.5 14.7814 20.5 16.2629 20.0311 17.4462C19.2772 19.3486 17.6829 20.8491 15.6616 21.5586C14.4044 22 12.8302 22 9.68182 22C7.88275 22 6.98322 22 6.26478 21.7478C5.10979 21.3424 4.19875 20.4849 3.76796 19.3979C3.5 18.7217 3.5 17.8751 3.5 16.1818V10Z\" stroke=\"#4FA729\" stroke-width=\"1.5\" stroke-linejoin=\"round\"\/>\r\n            <path d=\"M20.5 12C20.5 13.8409 19.0076 15.3333 17.1667 15.3333C16.5009 15.3333 15.716 15.2167 15.0686 15.3901C14.4935 15.5442 14.0442 15.9935 13.8901 16.5686C13.7167 17.216 13.8333 18.0009 13.8333 18.6667C13.8333 20.5076 12.3409 22 10.5 22\" stroke=\"#4FA729\" stroke-width=\"1.5\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/>\r\n            <path d=\"M8 7H15\" stroke=\"#4FA729\" stroke-width=\"1.5\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/>\r\n            <path d=\"M8 11H11\" stroke=\"#4FA729\" stroke-width=\"1.5\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/>\r\n          <\/svg>\r\n                <\/span>\r\n\r\n      <p class=\"article-callout__title\">\r\n        En r\u00e9sum\u00e9      <\/p>\r\n    <\/div>\r\n\r\n    <div class=\"article-callout__content\">\r\n      \n<ul class=\"wp-block-list\">\n<li><strong>Rythme de sommeil r\u00e9gulier<\/strong>&nbsp;: Se lever \u00e0 heure fixe et respecter les premiers signes de somnolence aide \u00e0 synchroniser l\u2019horloge biologique.<\/li>\n\n\n\n<li><strong>Lumi\u00e8re et activit\u00e9 physique <\/strong>: S\u2019exposer \u00e0 la lumi\u00e8re naturelle le matin, bouger r\u00e9guli\u00e8rement et limiter les siestes longues favorisent un sommeil de qualit\u00e9.<\/li>\n\n\n\n<li><strong>Routine du soir apaisante<\/strong>&nbsp;: R\u00e9duire les \u00e9crans, les excitants et les repas tardifs, puis privil\u00e9gier lecture ou relaxation pour pr\u00e9parer l\u2019endormissement.<\/li>\n\n\n\n<li><strong>Environnement adapt\u00e9 <\/strong>: Une chambre sombre, calme et fra\u00eeche, autour de 18 \u00e0 19 \u00b0C, cr\u00e9e des conditions favorables \u00e0 des nuits reposantes.<\/li>\n\n\n\n<li><strong>Compl\u00e9ments alimentaires cibl\u00e9s<\/strong>&nbsp;: La m\u00e9latonine contribue \u00e0 r\u00e9duire le temps d\u2019endormissement, tandis que certaines plantes comme l\u2019eschscholzia sont traditionnellement utilis\u00e9es pour favoriser la d\u00e9tente.<\/li>\n\n\n\n<li><strong>Troubles persistants <\/strong>: Des difficult\u00e9s r\u00e9p\u00e9t\u00e9es ou une fatigue diurne importante justifient un avis m\u00e9dical, notamment pour rechercher une insomnie chronique.<\/li>\n<\/ul>\n    <\/div>\r\n\r\n<\/section>\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-c17a0d04\"><h2 class=\"uagb-heading-text\">Comment mieux dormir en stabilisant votre rythme&nbsp;?<\/h2><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">En gardant des horaires r\u00e9guliers, surtout au r\u00e9veil. Pour comprendre ce r\u00e9glage, retenez que l&rsquo;horloge biologique r\u00e8gle les phases de veille et de sommeil sur un rythme proche de 24 heures, et elle se cale gr\u00e2ce \u00e0 la lumi\u00e8re et \u00e0 la r\u00e9gularit\u00e9 des journ\u00e9es.<sup>[1]<\/sup> La r\u00e9p\u00e9tition des m\u00eames horaires permet \u00e0 l&rsquo;organisme d&rsquo;enregistrer les signaux qui annoncent le d\u00e9but de la nuit.<sup>[2]<\/sup><\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-4cd33eb8\"><h3 class=\"uagb-heading-text\">Gardez une heure de lever r\u00e9guli\u00e8re, m\u00eame le week-end<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Levez-vous \u00e0 heure fixe quelle que soit la qualit\u00e9 de la nuit, et \u00e9vitez les grasses matin\u00e9es&nbsp;: elles d\u00e9calent le sommeil au lieu de le rattraper.<sup>[2]<\/sup> Un \u00e9cart de plus de deux heures entre les horaires des jours travaill\u00e9s et ceux du week-end cr\u00e9e ce que l&rsquo;on appelle un \u00ab jet lag social \u00bb, fr\u00e9quent chez les adolescents.<sup>[3]<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Le r\u00e9veil sert de point d&rsquo;ancrage \u00e0 toute la journ\u00e9e&nbsp;: c&rsquo;est lui qui conditionne le moment o\u00f9 l&rsquo;envie de dormir reviendra le soir. Des horaires stables, sept jours sur sept, restent l&rsquo;un des r\u00e9glages les plus efficaces pour des nuits plus r\u00e9guli\u00e8res.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-fac44237\"><h3 class=\"uagb-heading-text\">Adaptez le coucher \u00e0 vos besoins et signes de somnolence<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">La quantit\u00e9 de sommeil n\u00e9cessaire varie beaucoup d&rsquo;une personne \u00e0 l&rsquo;autre.<sup>[1]<\/sup> Il est conseill\u00e9 de pr\u00e9voir environ 8 h de sommeil, plus ou moins selon votre besoin, et de ne pas r\u00e9sister \u00e0 la fatigue&nbsp;: b\u00e2illements, paupi\u00e8res lourdes et \u00e9tirements signalent le bon moment pour aller dormir.<sup>[2]<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Se coucher trop t\u00f4t, sans sommeil, prolonge au contraire les moments pass\u00e9s \u00e9veill\u00e9 entre les draps. Mieux vaut attendre ces signes, quitte \u00e0 d\u00e9caler un peu le coucher, que de chercher \u00e0 s&rsquo;endormir sans en avoir envie&nbsp;: cela aide \u00e0 trouver son propre rythme.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-753c05ed\"><h2 class=\"uagb-heading-text\">Pr\u00e9parez votre sommeil d\u00e8s la journ\u00e9e<\/h2><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">La qualit\u00e9 du sommeil nocturne d\u00e9pend aussi des habitudes adopt\u00e9es pendant la journ\u00e9e. S\u2019exposer \u00e0 la lumi\u00e8re naturelle, particuli\u00e8rement le matin, et pratiquer une activit\u00e9 physique r\u00e9guli\u00e8re contribuent \u00e0 favoriser un sommeil de qualit\u00e9. En revanche, les siestes trop longues ou tardives peuvent perturber l\u2019endormissement, notamment chez les personnes sujettes \u00e0 l\u2019insomnie.<sup>[1]<\/sup><\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-baf3b5dc\"><h3 class=\"uagb-heading-text\">Exposez-vous \u00e0 la lumi\u00e8re naturelle, surtout le matin<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">La m\u00e9latonine, surnomm\u00e9e hormone du sommeil, est produite dans l&rsquo;obscurit\u00e9 par la glande pin\u00e9ale, et sa synth\u00e8se est inhib\u00e9e lorsque la r\u00e9tine per\u00e7oit la lumi\u00e8re.<sup>[1]<\/sup> Voir la lumi\u00e8re naturelle le matin est donc important pour aider le sommeil \u00e0 se caler sur 24 heures, et une bonne exposition commence t\u00f4t&nbsp;: Il est conseill\u00e9 de s&rsquo;exposer \u00e0 la lumi\u00e8re du jour au moins une heure d\u00e8s le r\u00e9veil.<sup>[2]<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ouvrir les volets, prendre un petit-d\u00e9jeuner dans une pi\u00e8ce \u00e9clair\u00e9e, marcher jusqu&rsquo;au travail&nbsp;: ces gestes simples envoient \u00e0 l&rsquo;horloge interne un signal clair. En hiver, une luminoth\u00e9rapie de 20 \u00e0 30 minutes au r\u00e9veil peut compl\u00e9ter cette exposition, en respectant la distance pr\u00e9vue par le mod\u00e8le utilis\u00e9.<sup>[2]<\/sup><\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-ee8232b8\"><h3 class=\"uagb-heading-text\">Pratiquez une activit\u00e9 physique adapt\u00e9e \u00e0 vos horaires<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Chez l\u2019adulte, il est recommand\u00e9 de pratiquer au moins 2 h 30 d\u2019activit\u00e9 physique d\u2019intensit\u00e9 mod\u00e9r\u00e9e par semaine et de limiter les p\u00e9riodes prolong\u00e9es en position assise.<sup>[2]<\/sup> La s\u00e9dentarit\u00e9 figure au contraire parmi les facteurs qui d\u00e9t\u00e9riorent le sommeil.<sup>[3]<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Le moment compte&nbsp;: l&rsquo;effort augmente la temp\u00e9rature du corps, ce qui peut g\u00eaner l&rsquo;endormissement, d&rsquo;o\u00f9 le conseil de l&rsquo;\u00e9viter apr\u00e8s 17 h.<sup>[2]<\/sup> Une s\u00e9ance en d\u00e9but de journ\u00e9e ou \u00e0 midi trouve donc mieux sa place qu&rsquo;un entra\u00eenement intense en soir\u00e9e, qui perturbe l&rsquo;arriv\u00e9e du sommeil.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-93bcd8d5\"><h3 class=\"uagb-heading-text\">Limitez les siestes longues ou tardives<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Une courte sieste de 5 \u00e0 20 minutes en d\u00e9but d&rsquo;apr\u00e8s-midi, entre 12 h et 15 h, permet de compenser une nuit trop courte, de r\u00e9duire la somnolence et de chasser le stress.<sup>[2]<\/sup> Les siestes de plus d&rsquo;une heure, ou prises apr\u00e8s 16 h, perturbent en revanche le sommeil de la nuit suivante.<sup>[2]<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pour \u00e9viter de dormir trop longtemps, pensez \u00e0 programmer un r\u00e9veil. Il n&rsquo;est pas n\u00e9cessaire de s&rsquo;allonger dans un lit&nbsp;: un fauteuil confortable, dans un environnement calme, peut suffire.<sup>[2]<\/sup> Ce type de pause courte se pratique aussi au travail, lorsque c&rsquo;est possible.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-98a8c445\"><h2 class=\"uagb-heading-text\">Adoptez une routine du soir propice \u00e0 l&rsquo;endormissement<\/h2><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Un rituel constant et r\u00e9gulier autour du coucher aide \u00e0 retrouver progressivement un sommeil normal.<sup>[1]<\/sup> Tisane, lecture ou musique douce&nbsp;: en r\u00e9p\u00e9tant les m\u00eames gestes chaque soir, l&rsquo;organisme associe peu \u00e0 peu ces moments \u00e0 l&rsquo;envie de s&rsquo;endormir, laisse retomber le stress de la journ\u00e9e, et ces bonnes habitudes finissent par faciliter l&rsquo;endormissement.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-17bd6310\"><h3 class=\"uagb-heading-text\">Limitez la caf\u00e9ine, la nicotine et l&rsquo;alcool<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Une dose de 100 mg de caf\u00e9ine peut affecter la dur\u00e9e et la structure du sommeil chez certains adultes, en particulier lorsqu&rsquo;elle est prise pr\u00e8s de l&rsquo;heure du coucher.<sup>[4]<\/sup> Il est conseill\u00e9 d&rsquo;\u00e9viter les excitants d\u00e8s 14 h&nbsp;: caf\u00e9, th\u00e9, boissons caf\u00e9in\u00e9es, cigarettes, etc.<sup>[2]<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">La consommation d&rsquo;alcool dans les heures qui pr\u00e9c\u00e8dent le coucher r\u00e9duit elle aussi la qualit\u00e9 du sommeil, comme le tabac.<sup>[1]<\/sup> Un verre le soir aide peut-\u00eatre \u00e0 s&rsquo;endormir, mais il fragilise la suite de la nuit&nbsp;: mieux vaut le limiter, surtout lorsque le sommeil est d\u00e9j\u00e0 fragile.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-c2b7912b\"><h3 class=\"uagb-heading-text\">D\u00eenez sans exc\u00e8s et \u00e9vitez les repas trop tardifs<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Un d\u00eener trop copieux fait partie des comportements du soir qui r\u00e9duisent la qualit\u00e9 du sommeil.<sup>[1]<\/sup> Privil\u00e9giez un repas \u00e9quilibr\u00e9, en quantit\u00e9 suffisante pour ne pas ressentir la faim pendant la nuit.<sup>[2]<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dans la mesure du possible, terminez votre d\u00eener deux \u00e0 trois heures avant de vous coucher.<sup>[2]<\/sup>&nbsp;Ce d\u00e9lai permet \u00e0 la digestion de progresser et limite les d\u00e9sagr\u00e9ments susceptibles de g\u00eaner l&rsquo;endormissement.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-0102b1ef\"><h3 class=\"uagb-heading-text\">R\u00e9duisez les \u00e9crans et les lumi\u00e8res fortes avant le coucher<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Les \u00e9crans perturbent le sommeil \u00e0 deux titres&nbsp;: leur lumi\u00e8re bleue freine la s\u00e9cr\u00e9tion de m\u00e9latonine et d\u00e9r\u00e8gle l&rsquo;horloge biologique, et les activit\u00e9s qu&rsquo;ils proposent stimulent le cerveau au moment o\u00f9 il devrait ralentir.<sup>[1]<\/sup> Les sp\u00e9cialistes pr\u00e9conisent un \u00ab couvre-feu digital \u00bb une heure avant d&rsquo;aller se coucher et jusqu&rsquo;au lendemain.<sup>[1]<\/sup><\/p>\n\n\n\r\n<section class=\"article-callout article-callout--takeaway panel summary-box\">\r\n\r\n    <div class=\"article-callout__header\">\r\n      <span class=\"article-callout__icon\" aria-hidden=\"true\">\r\n                  <svg width=\"24\" height=\"24\" viewBox=\"0 0 24 24\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\r\n            <path d=\"M5.14286 14C4.41735 12.8082 4 11.4118 4 9.91886C4 5.54539 7.58172 2 12 2C16.4183 2 20 5.54539 20 9.91886C20 11.4118 19.5827 12.8082 18.8571 14\" stroke=\"#98800B\" stroke-width=\"1.5\" stroke-linecap=\"round\"\/>\r\n            <path d=\"M7.38287 17.0982C7.291 16.8216 7.24507 16.6833 7.25042 16.5713C7.26174 16.3343 7.41114 16.1262 7.63157 16.0405C7.73579 16 7.88105 16 8.17157 16H15.8284C16.119 16 16.2642 16 16.3684 16.0405C16.5889 16.1262 16.7383 16.3343 16.7496 16.5713C16.7549 16.6833 16.709 16.8216 16.6171 17.0982C16.4473 17.6094 16.3624 17.8651 16.2315 18.072C15.9572 18.5056 15.5272 18.8167 15.0306 18.9408C14.7935 19 14.525 19 13.9881 19H10.0119C9.47495 19 9.2065 19 8.96944 18.9408C8.47283 18.8167 8.04281 18.5056 7.7685 18.072C7.63755 17.8651 7.55266 17.6094 7.38287 17.0982Z\" stroke=\"#98800B\" stroke-width=\"1.5\"\/>\r\n            <path d=\"M15 19L14.8707 19.6466C14.7293 20.3537 14.6586 20.7072 14.5001 20.9866C14.2552 21.4185 13.8582 21.7439 13.3866 21.8994C13.0816 22 12.7211 22 12 22C11.2789 22 10.9184 22 10.6134 21.8994C10.1418 21.7439 9.74484 21.4185 9.49987 20.9866C9.34144 20.7072 9.27073 20.3537 9.12932 19.6466L9 19\" stroke=\"#98800B\" stroke-width=\"1.5\"\/>\r\n            <path d=\"M12 16V11\" stroke=\"#98800B\" stroke-width=\"1.5\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/>\r\n          <\/svg>\r\n                <\/span>\r\n\r\n      <p class=\"article-callout__title\">\r\n        Bon \u00e0 savoir      <\/p>\r\n    <\/div>\r\n\r\n    <div class=\"article-callout__content\">\r\n      \n<p class=\"wp-block-paragraph\">La lumi\u00e8re d&rsquo;un \u00e9cran n&rsquo;est pas seule en cause. Les notifications qui r\u00e9veillent la nuit fragmentent le sommeil, m\u00eame bri\u00e8vement&nbsp;: rangez t\u00e9l\u00e9phone et tablette dans une autre pi\u00e8ce, ou coupez les alertes avant de vous coucher.<\/p>\n    <\/div>\r\n\r\n<\/section>\n\n\n<p class=\"wp-block-paragraph\">En soir\u00e9e, il est conseill\u00e9 aussi d&rsquo;opter pour un \u00e9clairage chaud et tamis\u00e9 plut\u00f4t que des lumi\u00e8res froides, qui atteignent les yeux comme une lumi\u00e8re de jour.<sup>[2]<\/sup> Lire un livre papier sous une lampe douce remplace avantageusement la t\u00e9l\u00e9vision&nbsp;: mieux vaut lire que faire d\u00e9filer un fil d&rsquo;actualit\u00e9s.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-41f709fc\"><h3 class=\"uagb-heading-text\">Apaisez le stress avec une activit\u00e9 calme ou de la relaxation<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Une chambre fra\u00eeche, obscure et silencieuse aide \u00e0 favoriser l&rsquo;endormissement. La temp\u00e9rature id\u00e9ale se situe \u00e0 18 ou 19 \u00b0C, sans chauffer au-del\u00e0 de 18 \u00e0 20 \u00b0C, en a\u00e9rant chaque jour.<sup>[3][2]<\/sup> Dormez volets ou rideaux ferm\u00e9s, et limitez les sources de bruit, quitte \u00e0 porter des protections auditives.<sup>[2]<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">R\u00e9servez aussi le lit au sommeil&nbsp;: \u00e9vitez d&rsquo;y regarder la t\u00e9l\u00e9vision, d&rsquo;y travailler, d&rsquo;y consulter un \u00e9cran ou d&rsquo;y manger.<sup>[2]<\/sup> Les appareils \u00e9lectriques ou \u00e9lectroniques, m\u00eame en veille, comptent parmi les \u00e9l\u00e9ments qui perturbent l&rsquo;environnement nocturne.<sup>[3]<\/sup>&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-4f35ec77\"><h2 class=\"uagb-heading-text\">Que faire lorsque le sommeil ne vient pas la nuit&nbsp;?<\/h2><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Si vous ne parvenez pas \u00e0 vous endormir ou \u00e0 vous rendormir apr\u00e8s un r\u00e9veil nocturne, commencez par essayer de vous d\u00e9tendre, sans chercher \u00e0 forcer le sommeil. Si l&rsquo;\u00e9veil se prolonge, levez-vous et privil\u00e9giez une activit\u00e9 calme, comme la lecture ou l&rsquo;\u00e9coute de musique douce, dans une ambiance tamis\u00e9e. Retournez au lit lorsque la somnolence se fait \u00e0 nouveau sentir.<sup>[2]<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">La nuit, \u00e9vitez de regarder un \u00e9cran lumineux et de v\u00e9rifier r\u00e9guli\u00e8rement l&rsquo;heure&nbsp;: ces gestes entretiennent l&rsquo;\u00e9veil.<sup>[2]<\/sup> Si les r\u00e9veils surviennent t\u00f4t, mieux vaut se lever d\u00e9finitivement que de rester \u00e0 attendre, puis tenir la journ\u00e9e sans grasse matin\u00e9e.<\/p>\n\n\n\r\n<section class=\"article-callout article-callout--takeaway panel summary-box\">\r\n\r\n    <div class=\"article-callout__header\">\r\n      <span class=\"article-callout__icon\" aria-hidden=\"true\">\r\n                  <svg width=\"24\" height=\"24\" viewBox=\"0 0 24 24\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\r\n            <path d=\"M5.14286 14C4.41735 12.8082 4 11.4118 4 9.91886C4 5.54539 7.58172 2 12 2C16.4183 2 20 5.54539 20 9.91886C20 11.4118 19.5827 12.8082 18.8571 14\" stroke=\"#98800B\" stroke-width=\"1.5\" stroke-linecap=\"round\"\/>\r\n            <path d=\"M7.38287 17.0982C7.291 16.8216 7.24507 16.6833 7.25042 16.5713C7.26174 16.3343 7.41114 16.1262 7.63157 16.0405C7.73579 16 7.88105 16 8.17157 16H15.8284C16.119 16 16.2642 16 16.3684 16.0405C16.5889 16.1262 16.7383 16.3343 16.7496 16.5713C16.7549 16.6833 16.709 16.8216 16.6171 17.0982C16.4473 17.6094 16.3624 17.8651 16.2315 18.072C15.9572 18.5056 15.5272 18.8167 15.0306 18.9408C14.7935 19 14.525 19 13.9881 19H10.0119C9.47495 19 9.2065 19 8.96944 18.9408C8.47283 18.8167 8.04281 18.5056 7.7685 18.072C7.63755 17.8651 7.55266 17.6094 7.38287 17.0982Z\" stroke=\"#98800B\" stroke-width=\"1.5\"\/>\r\n            <path d=\"M15 19L14.8707 19.6466C14.7293 20.3537 14.6586 20.7072 14.5001 20.9866C14.2552 21.4185 13.8582 21.7439 13.3866 21.8994C13.0816 22 12.7211 22 12 22C11.2789 22 10.9184 22 10.6134 21.8994C10.1418 21.7439 9.74484 21.4185 9.49987 20.9866C9.34144 20.7072 9.27073 20.3537 9.12932 19.6466L9 19\" stroke=\"#98800B\" stroke-width=\"1.5\"\/>\r\n            <path d=\"M12 16V11\" stroke=\"#98800B\" stroke-width=\"1.5\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/>\r\n          <\/svg>\r\n                <\/span>\r\n\r\n      <p class=\"article-callout__title\">\r\n        Bon \u00e0 savoir      <\/p>\r\n    <\/div>\r\n\r\n    <div class=\"article-callout__content\">\r\n      \n<p class=\"wp-block-paragraph\">Une mauvaise nuit isol\u00e9e n&rsquo;a rien d&rsquo;inqui\u00e9tant. Apr\u00e8s un sommeil \u00e9court\u00e9, le sommeil lent profond suivant s&rsquo;allonge pour compenser.<sup>[1]<\/sup> S&rsquo;inqui\u00e9ter de son sommeil, \u00e0 l&rsquo;inverse, entretient l&rsquo;\u00e9veil.<\/p>\n    <\/div>\r\n\r\n<\/section>\n\n\n<p class=\"wp-block-paragraph\">Passer trop de temps \u00e9veill\u00e9 au lit, notamment pour travailler, regarder la t\u00e9l\u00e9vision ou consulter son t\u00e9l\u00e9phone, peut contribuer \u00e0 entretenir l&rsquo;insomnie.<sup>[1]<\/sup> R\u00e9server le lit principalement au sommeil permet de renforcer progressivement l&rsquo;association entre cet espace et l&rsquo;endormissement.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-f56a484a\"><h2 class=\"uagb-heading-text\">Somnif\u00e8res et compl\u00e9ments pour dormir&nbsp;: quelles pr\u00e9cautions prendre&nbsp;?<\/h2><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Les somnif\u00e8res peuvent \u00eatre prescrits pour soulager une insomnie ponctuelle ou transitoire, mais leur utilisation doit rester limit\u00e9e dans le temps. Les benzodiaz\u00e9pines hypnotiques et les m\u00e9dicaments apparent\u00e9s sont g\u00e9n\u00e9ralement prescrits pour quelques jours \u00e0 quelques semaines, sans d\u00e9passer quatre semaines de traitement. Ils peuvent entra\u00eener des troubles de la m\u00e9moire, une baisse de vigilance, des chutes et un risque de d\u00e9pendance. Seul le m\u00e9decin peut d\u00e9terminer la dur\u00e9e du traitement et d\u00e9cider de son \u00e9ventuel arr\u00eat, qui ne doit jamais \u00eatre entrepris sans avis m\u00e9dical. En cas d&rsquo;insomnie chronique, les th\u00e9rapies cognitivo-comportementales de l&rsquo;insomnie (TCC-I) constituent le traitement de premi\u00e8re intention.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">La m\u00e9latonine est l&rsquo;hormone qui d\u00e9clenche l&rsquo;endormissement, et elle existe aussi en compl\u00e9ment&nbsp;: la m\u00e9latonine contribue \u00e0 r\u00e9duire le temps d&rsquo;endormissement. Cet effet s&rsquo;obtient avec 1 mg de m\u00e9latonine consomm\u00e9 peu avant le coucher.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Notre<a href=\"https:\/\/www.nutrixeal.fr\/182-melatonine-vegan-comprimes-liberation-prolongee.html\"> M\u00e9latonine<\/a> apporte 1,75 mg de m\u00e9latonine micro-encapsul\u00e9e \u00e0 lib\u00e9ration prolong\u00e9e par comprim\u00e9, et<a href=\"https:\/\/www.nutrixeal.fr\/119-gabanight-complexe-gaba-magnesium-bisglycinate-melatonine-sommeil.html\"> GABAnight\u00ae<\/a> associe dans une g\u00e9lule, \u00e0 prendre au coucher, 1,75 mg de m\u00e9latonine \u00e0 500 mg de GABA et \u00e0 du glyc\u00e9rophosphate de magn\u00e9sium. <a href=\"https:\/\/www.nutrixeal.fr\/127-goodnight-sommeil-melatonine-theanine-tryptophane.html\">GoodNight\u00ae<\/a> r\u00e9unit, par g\u00e9lule, 120 mg de L-th\u00e9anine, 100 mg de L-tryptophane, des extraits de passiflore et d&rsquo;eschscholzia et 0,90 mg de m\u00e9latonine, \u00e0 raison de 1 \u00e0 2 g\u00e9lules le soir. Ces formules font partie de notre gamme de <a href=\"https:\/\/www.nutrixeal.fr\/24-sommeil\">compl\u00e9ments alimentaires pour le sommeil<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">La m\u00e9latonine n\u00e9cessite toutefois certaines pr\u00e9cautions. L&rsquo;Anses d\u00e9conseille les compl\u00e9ments qui en contiennent aux femmes enceintes ou allaitantes, aux enfants, aux adolescents et aux personnes atteintes de maladies inflammatoires ou auto-immunes. Un avis m\u00e9dical est \u00e9galement n\u00e9cessaire en cas d&rsquo;\u00e9pilepsie, d&rsquo;asthme, de troubles de l&rsquo;humeur ou de traitement m\u00e9dicamenteux.<sup>[5]<\/sup> Leur utilisation doit rester ponctuelle, sans associer plusieurs produits contenant de la m\u00e9latonine. Ces compl\u00e9ments ne remplacent ni les bonnes habitudes de sommeil ni une prise en charge m\u00e9dicale lorsque les troubles persistent<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-d6b8c147\"><h2 class=\"uagb-heading-text\">Quand consulter pour des difficult\u00e9s de sommeil&nbsp;?<\/h2><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Lorsque les difficult\u00e9s de sommeil se r\u00e9p\u00e8tent, persistent malgr\u00e9 de bonnes habitudes ou perturbent la vie quotidienne, il est recommand\u00e9 de consulter un m\u00e9decin. Fatigue persistante, irritabilit\u00e9, difficult\u00e9s de concentration ou somnolence pendant la journ\u00e9e sont autant de signes \u00e0 prendre en compte. On parle d&rsquo;insomnie chronique lorsque les troubles surviennent au moins trois nuits par semaine depuis au moins trois mois, malgr\u00e9 des conditions favorables au sommeil, et entra\u00eenent des r\u00e9percussions dans la journ\u00e9e. Il n&rsquo;est toutefois pas n\u00e9cessaire d&rsquo;attendre ce d\u00e9lai pour demander un avis m\u00e9dical.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Certains troubles du sommeil peuvent \u00e9galement \u00eatre li\u00e9s \u00e0 une maladie ou \u00e0 un autre trouble n\u00e9cessitant une prise en charge sp\u00e9cifique&nbsp;: apn\u00e9es du sommeil, syndrome des jambes sans repos, reflux gastro-\u0153sophagien, hyperthyro\u00efdie ou douleurs nocturnes. Des ronflements importants accompagn\u00e9s de pauses respiratoires ou une somnolence excessive en journ\u00e9e doivent notamment inciter \u00e0 consulter.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Le m\u00e9decin pourra rechercher les causes des troubles et proposer une prise en charge adapt\u00e9e, notamment une th\u00e9rapie cognitivo-comportementale de l&rsquo;insomnie (TCC-I) lorsque celle-ci devient chronique. Les bonnes habitudes de sommeil restent essentielles, mais elles ne suffisent pas toujours \u00e0 r\u00e9soudre des difficult\u00e9s persistantes. Un sommeil durablement perturb\u00e9 m\u00e9rite une attention m\u00e9dicale, tant pour la qualit\u00e9 de vie que pour la sant\u00e9 g\u00e9n\u00e9rale.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-dcd15bbd\"><h2 class=\"uagb-heading-text\">Sources<\/h2><\/div>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Inserm. Sommeil. Dossier d&rsquo;information, 2017.<\/li>\n\n\n\n<li>Assurance maladie. Comment mieux dormir \u00e0 l&rsquo;\u00e2ge adulte&nbsp;? ameli.fr.<\/li>\n\n\n\n<li>Assurance maladie. Insomnie de l&rsquo;adulte et troubles du sommeil&nbsp;: d\u00e9finition, facteurs favorisants et cons\u00e9quences. ameli.fr.<\/li>\n\n\n\n<li>Autorit\u00e9 europ\u00e9enne de s\u00e9curit\u00e9 des aliments. Caf\u00e9ine.<\/li>\n\n\n\n<li>Anses. Compl\u00e9ments alimentaires contenant de la m\u00e9latonine&nbsp;: pas pour tout le monde&nbsp;! Vigil&rsquo;Anses n\u00b0 5, 2018.<\/li>\n<\/ol>\n\n\n\n\n\n\n\n\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Selon Sant\u00e9 publique France, les adultes dorment en moyenne 6 h 42 en semaine, en dessous des 7 h habituellement recommand\u00e9es, et plus d&rsquo;un tiers des 18-75 ans dorment moins de 6 heures par nuit.[1] Derri\u00e8re ces chiffres se cachent des cons\u00e9quences bien r\u00e9elles sur la sant\u00e9 et le bien-\u00eatre au quotidien. Pourtant, quelques habitudes [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":1693,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","nutrixeal_featured":false,"nutrixeal_most_read":false,"footnotes":""},"categories":[26],"tags":[],"class_list":["post-1695","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-articles-sommeil"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Comment mieux dormir : le guide complet pour bien dormir<\/title>\n<meta name=\"description\" content=\"Vous cherchez comment mieux dormir ? 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