{"id":585,"date":"2024-02-06T11:50:17","date_gmt":"2024-02-06T09:50:17","guid":{"rendered":"https:\/\/ammosecoresidence.com\/?p=585"},"modified":"2024-02-06T12:07:49","modified_gmt":"2024-02-06T10:07:49","slug":"10-symvoules-gia-poiotiko-ypno-stin-triti-ilikia","status":"publish","type":"post","link":"https:\/\/ammosecoresidence.com\/fr\/10-symvoules-gia-poiotiko-ypno-stin-triti-ilikia\/","title":{"rendered":"10 conseils pour un sommeil de qualit\u00e9 \u00e0 un \u00e2ge avanc\u00e9 !"},"content":{"rendered":"<p class=\" translation-block\">Le sommeil est essentiel \u00e0 notre sant\u00e9 et \u00e0 notre bien-\u00eatre mental \u00e0 tout \u00e2ge. Mais lorsqu'il est suffisant et de qualit\u00e9 \u00e0 un \u00e2ge avanc\u00e9, il peut m\u00eame retarder la d\u00e9gradation progressive des fonctions mentales. Quant \u00e0 l'opinion dominante selon laquelle plus nous vieillissons, moins nous avons besoin de sommeil, les experts r\u00e9futent, recommandant \u00e9galement 7 \u00e0 9 heures de sommeil aux personnes \u00e2g\u00e9es. Voyons donc comment am\u00e9liorer notre rapport au sommeil, qui dans la vieillesse ne semble pas si \u00e9vident...<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"\u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1-\u03cd\u03c0\u03bd\u03bf\u03c5\"><strong>Horaire de sommeil<\/strong><\/h4>\n\n\n\n<p class=\" translation-block\">1. Nous veillons \u00e0 respecter un \u00ab horaire de sommeil \u00bb. Plus les changements dans notre dur\u00e9e de sommeil \u00e0 mesure que nous vieillissons sont extr\u00eames, plus l\u2019impact sur notre fonction mentale est n\u00e9gatif. Et cela parce que le rythme circadien, c\u2019est-\u00e0-dire notre horloge biologique, est encore plus fortement perturb\u00e9.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"\u03b8\u03b5\u03c1\u03bc\u03bf\u03ba\u03c1\u03b1\u03c3\u03af\u03b1-\u03c5\u03c0\u03bd\u03bf\u03b4\u03c9\u03bc\u03b1\u03c4\u03af\u03bf\u03c5\"><strong>Temp\u00e9rature de la chambre<\/strong><\/h4>\n\n\n\n<p class=\" translation-block\">2. La temp\u00e9rature de notre chambre doit \u00eatre d'environ 20 degr\u00e9s, car un froid excessif ou une chaleur intense peuvent augmenter le nombre et la dur\u00e9e de nos r\u00e9veils pendant la nuit.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"\u03c3\u03ba\u03bf\u03c4\u03b5\u03b9\u03bd\u03cc-\u03b4\u03c9\u03bc\u03ac\u03c4\u03b9\u03bf\"><strong>Pi\u00e8ce sombre<\/strong><\/h4>\n\n\n\n<p class=\" translation-block\">3. On dort dans une chambre sombre. La moindre lumi\u00e8re provenant d\u2019un t\u00e9l\u00e9viseur ou d\u2019un \u00e9cran de t\u00e9l\u00e9phone portable peut r\u00e9duire la production de l\u2019hormone du sommeil, la m\u00e9latonine.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"\u03bc\u03b5\u03af\u03c9\u03c3\u03b7-\u03ba\u03b1\u03c4\u03b1\u03bd\u03ac\u03bb\u03c9\u03c3\u03b7\u03c2-\u03c4\u03c3\u03ac\u03b9-\u03ba\u03b1\u03c6\u03ad-\u03c0\u03bf\u03c4\u03ce\u03bd\"><strong>R\u00e9duction de la consommation de th\u00e9, de caf\u00e9 et de boissons<\/strong><\/h4>\n\n\n\n<p class=\" translation-block\">4. Nous r\u00e9duisons notre consommation quotidienne de th\u00e9, de caf\u00e9 et de boissons qui contiennent de caf\u00e9ine, et nous nous abstenons de manger et de boire de l'alcool pendant trois heures avant de nous coucher.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"\u03c3\u03cd\u03bc\u03bc\u03b1\u03c7\u03bf\u03c2-\u03bc\u03b1\u03c2-\u03b7-\u03bb\u03b5\u03b2\u03ac\u03bd\u03c4\u03b1\"><strong>Notre alli\u00e9e, la lavande<\/strong><\/h4>\n\n\n\n<p class=\" translation-block\">5. Si nous souffrons d\u2019insomnie, nous trouvons une alli\u00e9e\u2026 dans la lavande ! Son huile essentielle est connue pour ses propri\u00e9t\u00e9s calmantes et constitue un compl\u00e9ment id\u00e9al \u00e0 un bain relaxant du soir. Ainsi, on peut essayer le th\u00e9 \u00e0 la lavande, pour changer des boissons habituelles.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"\u03b5\u03c0\u03b9\u03ba\u03bf\u03b9\u03bd\u03c9\u03bd\u03af\u03b1-\u03bc\u03b5-\u03c4\u03bf\u03bd-\u03b3\u03b9\u03b1\u03c4\u03c1\u03cc-\u03bc\u03b1\u03c2\"><strong>Communiquer avec notre m\u00e9decin<\/strong><\/h4>\n\n\n\n<p class=\" translation-block\">6. Si nous ne dormons toujours pas bien et si nous prenons des m\u00e9dicaments pour un probl\u00e8me de sant\u00e9, informez-en notre m\u00e9decin. Certains m\u00e9dicaments, comme les antihypertenseurs et les antid\u00e9presseurs, stimulent le syst\u00e8me nerveux et peuvent provoquer des troubles du sommeil. Un changement de traitement peut alors \u00eatre n\u00e9cessaire.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"\u03bf-\u03ae\u03bb\u03b9\u03bf\u03c2-\u03b2\u03bf\u03b7\u03b8\u03ac\"><strong>Le soleil aide<\/strong><\/h4>\n\n\n\n<p class=\" translation-block\">7. Nous essayons de sortir de la maison et d'entrer en contact avec le soleil et la lumi\u00e8re du jour chaque jour. Cela apprend \u00e0 notre corps \u00e0 comprendre quand il est temps de rester \u00e9veill\u00e9 et quand ce n'est pas le cas.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"\u03b5\u03bb\u03b1\u03c6\u03c1\u03b9\u03ac-\u03bc\u03bf\u03c1\u03c6\u03ae-\u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2\"><strong>Activit\u00e9 physique douce et r\u00e9guli\u00e8re<\/strong><\/h4>\n\n\n\n<p class=\" translation-block\">8. Nous \u00e9vitons une vie intens\u00e9ment s\u00e9dentaire, surtout lorsqu'il n'y a aucune raison qui nous impose de nous abstenir de faire de l'exercice. Cela peut nous rendre somnolents tout le temps et pas assez fatigu\u00e9s pour dormir la nuit. Des exercices l\u00e9gers (marche, a\u00e9robic l\u00e9ger) pendant la journ\u00e9e contribuent \u00e0 une bonne nuit de sommeil.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"\u03ba\u03bf\u03b9\u03bd\u03c9\u03bd\u03b9\u03ba\u03ae-\u03c3\u03c5\u03bd\u03b1\u03bd\u03b1\u03c3\u03c4\u03c1\u03bf\u03c6\u03ae\"><strong>Les relations sociales<\/strong><\/h4>\n\n\n\n<p class=\" translation-block\">9. On n'exclut pas les contacts sociaux de notre vie si on veut bien dormir la nuit ! Les activit\u00e9s sociales, la communication avec la famille et toute forme de travail peuvent maintenir notre niveau d'activit\u00e9 \u00e9lev\u00e9 pendant la journ\u00e9e tout en nous maintenant dans un bien-\u00eatre \u00e9motionnel et mental qui s'exprime dans un sommeil complet et de qualit\u00e9 en fin de journ\u00e9e.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"\u03b4\u03b9\u03ac\u03b2\u03b1\u03c3\u03bc\u03b1-\u03ba\u03b1\u03b9-\u03b2\u03b9\u03b2\u03bb\u03af\u03bf\"><strong>Lecture et livre<\/strong><\/h4>\n\n\n\n<p class=\" translation-block\">10. Le livre est le meilleur ami du... sommeil ! Et si cela ne parvient toujours pas \u00e0 vous endormir, au cas o\u00f9 l'insomnie persisterait, vous aurez r\u00e9ussi \u00e0 faire un beau voyage, \u00e0 sortir un moment de votre monde, \u00e0 oublier les probl\u00e8mes qui vous concernent. Cependant, gr\u00e2ce \u00e0 cette d\u00e9tente, il est fort probable qu'apr\u00e8s quelques pages, vous laisserez votre livre sur la table de chevet, vous tomberez aux bras de Morph\u00e9e et continuerez \u00e0 lire dans vos r\u00eaves...<\/p>\n\n\n\n<p>Il est logique, \u00e0 mesure que nous vieillissons, de constater des changements dans notre routine de sommeil, comme s'endormir plus t\u00f4t, se r\u00e9veiller plus t\u00f4t ou profiter d'un sommeil moins profond. Mais un sommeil agit\u00e9, des r\u00e9veils fatigu\u00e9s chaque jour et d\u2019autres sympt\u00f4mes d\u2019insomnie ne sont pas une extension normale du processus de vieillissement. Le sommeil reste aussi important \u00e0 ces \u00e2ges qu\u2019\u00e0 un \u00e2ge plus jeune, car il fait partie d\u2019une bonne sant\u00e9 physique et \u00e9motionnelle, et nous ne devons n\u00e9gliger aucun signe de sa d\u00e9g\u00e9n\u00e9rescence.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>Source : nannuka.com<\/p>","protected":false},"excerpt":{"rendered":"<p>\u039f \u03cd\u03c0\u03bd\u03bf\u03c2 \u03ad\u03c7\u03b5\u03b9 \u03ba\u03b1\u03b8\u03bf\u03c1\u03b9\u03c3\u03c4\u03b9\u03ba\u03ae \u03c3\u03b7\u03bc\u03b1\u03c3\u03af\u03b1 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c5\u03b3\u03b5\u03af\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03bd\u03bf\u03b7\u03c4\u03b9\u03ba\u03ae \u03bc\u03b1\u03c2 \u03b5\u03c5\u03b5\u03be\u03af\u03b1 \u03c3\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03b7\u03bb\u03b9\u03ba\u03af\u03b1. \u038c\u03c4\u03b1\u03bd \u03cc\u03bc\u03c9\u03c2&#8230;<\/p>","protected":false},"author":1,"featured_media":587,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[7],"tags":[],"class_list":{"0":"post-585","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-tips"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v22.0 (Yoast SEO v24.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 \u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c2 \u03b3\u03b9\u03b1 \u03c0\u03bf\u03b9\u03bf\u03c4\u03b9\u03ba\u03cc \u03cd\u03c0\u03bd\u03bf \u03c3\u03c4\u03b7\u03bd \u03c4\u03c1\u03af\u03c4\u03b7 \u03b7\u03bb\u03b9\u03ba\u03af\u03b1! 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