{"id":7939,"date":"2021-01-25T19:32:48","date_gmt":"2021-01-25T18:32:48","guid":{"rendered":"https:\/\/www.otto-keller.de\/besser-schlafen\/"},"modified":"2021-11-23T15:58:16","modified_gmt":"2021-11-23T14:58:16","slug":"mieux-dormir","status":"publish","type":"post","link":"https:\/\/www.otto-keller.de\/fr\/mieux-dormir\/","title":{"rendered":"Mieux dormir"},"content":{"rendered":"

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Mieux dormir<\/em><\/h1>\n

TRUCS ET ASTUCES POUR UN SOMMEIL PROFOND ET RELAXANT<\/h2>\n

[\/et_pb_text][et_pb_text admin_label=\u00a0\u00bbAutorinfos\u00a0\u00bb module_class=\u00a0\u00bbdatum abspann \u00a0\u00bb _builder_version=\u00a0\u00bb4.10.7″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb]Texte Luiza Pechel[\/et_pb_text][et_pb_text admin_label=\u00a0\u00bbDatum (nichts machen!!) \u00a0\u00bb module_class=\u00a0\u00bbdatum\u00a0\u00bb _builder_version=\u00a0\u00bb4.7.3″ _dynamic_attributes=\u00a0\u00bbcontent\u00a0\u00bb _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb]@ET-DC@eyJkeW5hbWljIjp0cnVlLCJjb250ZW50IjoicG9zdF9kYXRlIiwic2V0dGluZ3MiOnsiYmVmb3JlIjoiIiwiYWZ0ZXIiOiIgVWhyIiwiZGF0ZV9mb3JtYXQiOiJjdXN0b20iLCJjdXN0b21fZGF0ZV9mb3JtYXQiOiJkLiBGIFkgSDppIn19@[\/et_pb_text][et_pb_text admin_label=\u00a0\u00bbTeilen Buttons (nichts machen!!) \u00a0\u00bb module_class=\u00a0\u00bbteilen\u00a0\u00bb _builder_version=\u00a0\u00bb4.7.3″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb]

<\/i><\/a><\/i><\/a><\/i><\/a><\/p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=\u00a0\u00bb1″ fullwidth=\u00a0\u00bbon\u00a0\u00bb module_class=\u00a0\u00bbbeitragsbild\u00a0\u00bb _builder_version=\u00a0\u00bb4.7.3″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_fullwidth_image src=\u00a0\u00bb@ET-DC@eyJkeW5hbWljIjp0cnVlLCJjb250ZW50IjoicG9zdF9mZWF0dXJlZF9pbWFnZSIsInNldHRpbmdzIjp7fX0=@\u00a0\u00bb src_last_edited=\u00a0\u00bboff|tablet\u00a0\u00bb admin_label=\u00a0\u00bbBeitragsbild (nichts machen!!) \u00a0\u00bb _builder_version=\u00a0\u00bb4.7.3″ _dynamic_attributes=\u00a0\u00bbsrc\u00a0\u00bb _module_preset=\u00a0\u00bbdefault\u00a0\u00bb module_alignment=\u00a0\u00bbcenter\u00a0\u00bb max_height=\u00a0\u00bb650px\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb transform_styles__hover_enabled=\u00a0\u00bboff|desktop\u00a0\u00bb transform_scale__hover_enabled=\u00a0\u00bboff|desktop\u00a0\u00bb transform_translate__hover_enabled=\u00a0\u00bboff|desktop\u00a0\u00bb transform_rotate__hover_enabled=\u00a0\u00bboff|desktop\u00a0\u00bb transform_skew__hover_enabled=\u00a0\u00bboff|desktop\u00a0\u00bb transform_origin__hover_enabled=\u00a0\u00bboff|desktop\u00a0\u00bb][\/et_pb_fullwidth_image][\/et_pb_section][et_pb_section fb_built=\u00a0\u00bb1″ module_class=\u00a0\u00bbbody text\u00a0\u00bb _builder_version=\u00a0\u00bb4.7.3″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_row column_structure=\u00a0\u00bb1_4,1_2,1_4″ module_class=\u00a0\u00bbbody text textline smalltext\u00a0\u00bb _builder_version=\u00a0\u00bb4.7.3″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_column type=\u00a0\u00bb1_4″ _builder_version=\u00a0\u00bb4.7.3″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][\/et_pb_column][et_pb_column type=\u00a0\u00bb1_2″ _builder_version=\u00a0\u00bb4.7.3″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_text module_class=\u00a0\u00bbheadlines\u00a0\u00bb _builder_version=\u00a0\u00bb4.10.7″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb header_2_font_size=\u00a0\u00bb28px\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb]<\/p>\n

Sachets parfum\u00e9s<\/h2>\n

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La plupart des gens connaissent la sensation agr\u00e9able de se blottir dans du linge de lit fra\u00eechement pr\u00e9par\u00e9 et parfum\u00e9 apr\u00e8s une longue journ\u00e9e – et un parfum apaisant a en fait un effet positif sur notre sommeil. Lorsque nous dormons profond\u00e9ment, nos sens sont g\u00e9n\u00e9ralement inactifs. Pendant la phase de sommeil, cependant, les odeurs sont transmises directement \u00e0 notre syst\u00e8me limbique, qui est responsable, entre autres, de notre humeur. <\/p>\n

Il existe un certain nombre d’herbes qui auraient des propri\u00e9t\u00e9s calmantes, renfor\u00e7ant les nerfs ou favorisant le sommeil. Parmi les classiques, citons : la lavande, l’armoise, la m\u00e9lisse et le houblon ainsi que les fleurs de tilleul, de sureau et de val\u00e9riane. <\/p>\n

Remplis dans de petits sacs, ils peuvent \u00eatre d’excellents somnif\u00e8res. La meilleure chose \u00e0 ce sujet : vous pouvez facilement faire les sachets d’herbes vous-m\u00eame. <\/p>\n

Tout ce dont vous avez besoin est un tissu respirant et des herbes s\u00e9ch\u00e9es de votre choix. Coupez le tissu en deux morceaux \u00e9gaux et cousez-le sur trois c\u00f4t\u00e9s. Ensuite, vous pouvez remplir les sacs auto-cousus. Pour faciliter le changement de garniture, il peut \u00eatre nou\u00e9 en haut avec un ruban. <\/p>\n

Le sachet parfum\u00e9 fini est mieux plac\u00e9 pr\u00e8s de votre t\u00eate sur la table de chevet ou sous l’oreiller. <\/p>\n

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Des sons pour s’endormir<\/h2>\n

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La qualit\u00e9 et la qualit\u00e9 de notre sommeil d\u00e9pendent, entre autres, de ce qui se passe autour de nous et de la familiarit\u00e9 de ces bruits. Si vous avez grandi enfant \u00e0 proximit\u00e9 imm\u00e9diate d’une rue passante, m\u00eame adulte, le bruit de la circulation ne vous emp\u00eachera pas de vous endormir. Ceux qui ont grandi \u00e0 la campagne avec le babillage constant d’un ruisseau, en revanche, remarqueront plus clairement le changement acoustique lorsqu’ils d\u00e9m\u00e9nageront dans un appartement en ville. <\/p>\n

Ici, des sons sp\u00e9ciaux peuvent vous aider \u00e0 vous endormir, ce que l’on appelle le bruit blanc. Cela signifie un son uniforme dans lequel toutes les gammes de fr\u00e9quences acoustiques que l’oreille humaine peut percevoir sont repr\u00e9sent\u00e9es de mani\u00e8re \u00e9gale. Cela peut \u00eatre le cr\u00e9pitement vivifiant de la pluie d’\u00e9t\u00e9 ou le bourdonnement constant d’un r\u00e9frig\u00e9rateur – m\u00eame si ce dernier peut ne pas sembler particuli\u00e8rement tentant. L’objectif principal du bruit blanc est de masquer les bruits environnants de mani\u00e8re \u00e0 ce que nous ne les percevions plus comme g\u00eanants. <\/p>\n

Alors si les querelles de voisins le soir, le bruit du bar d’\u00e0 c\u00f4t\u00e9 ou les sir\u00e8nes des ambulances vous emp\u00eachent de dormir, vous pouvez utiliser des podcasts comme des sons pour s’endormir ou des applications de m\u00e9ditation comme 7 Mind <\/a> et dormez paisiblement. Il existe \u00e9galement d’innombrables offres gratuites sur YouTube. <\/p>\n

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Photographie: Jessica Delp<\/p>\n

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M\u00e9thode de relaxation:
Relaxation musculaire progressive<\/h2>\n

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La relaxation musculaire progressive aide \u00e0 soulager le stress et \u00e0 r\u00e9duire l’insomnie. La tension cibl\u00e9e de groupes musculaires individuels active les processus de relaxation dans tout le corps, ce qui peut vous calmer et vous aider \u00e0 mieux vous endormir. <\/p>\n

Installez-vous confortablement dans un fauteuil ou un lit et d\u00e9tendez-vous. Apr\u00e8s quelques respirations profondes, vous commencez syst\u00e9matiquement \u00e0 contracter un groupe musculaire apr\u00e8s l’autre pendant une courte p\u00e9riode, puis vous les rel\u00e2chez consciemment \u00e0 nouveau. Commencez avec la main droite, passez les bras et le cou jusqu’au visage, puis le dos et le ventre jusqu’aux jambes et aux pieds. <\/p>\n

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Il y a deux choses \u00e0 \u00e9viter pour faire de beaux r\u00eaves:\u00a0<\/h2>\n

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En plus de toutes sortes de mesures que vous pouvez prendre pour am\u00e9liorer votre propre qualit\u00e9 de sommeil, il existe \u00e9galement un certain nombre de choses qui simplement ne pas le faire peuvent avoir des effets tout aussi positifs.<\/p>\n

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\u00c9quipement \u00e9lectronique<\/h2>\n

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De nombreuses personnes r\u00e9pondent aux derniers messages au lit, v\u00e9rifient le calendrier ou r\u00e8glent le r\u00e9veil pour le lendemain matin – il a \u00e9t\u00e9 d\u00e9montr\u00e9 que la lumi\u00e8re bleue sur les \u00e9crans inhibe la production de l’hormone du sommeil, la m\u00e9latonine. <\/p>\n

Si nous utilisons notre smartphone, ordinateur portable ou ordinateur le soir, nous nous privons d’une certaine mani\u00e8re de la possibilit\u00e9 de nous fatiguer naturellement. Astuce\u00a0: Lisez plut\u00f4t un bon livre sous une lumi\u00e8re chaleureuse. <\/p>\n

Si vous devez passer beaucoup de temps devant l’\u00e9cran pour des raisons professionnelles, l’activation d’un filtre de lumi\u00e8re bleue sur les appareils individuels ou des lunettes avec la technologie de filtre de lumi\u00e8re bleue pour d\u00e9tendre vos yeux peut vous aider. <\/p>\n

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Alcool<\/h2>\n

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Un verre de vin rouge peut faciliter l’endormissement, mais il n’aide pas \u00e0 un sommeil profond et r\u00e9parateur. L’alcool raccourcit les phases de sommeil profond qui sont n\u00e9cessaires \u00e0 la r\u00e9g\u00e9n\u00e9ration de notre corps. Au lieu de cela, le corps est occup\u00e9 \u00e0 d\u00e9composer l’alcool dans le sang pendant la nuit. <\/p>\n

La consommation d’alcool avant le coucher d\u00e9shydrate le corps et conduit \u00e0 un sommeil agit\u00e9 avec de multiples phases de r\u00e9veil, ce qui vous fait vous sentir \u00e9puis\u00e9, apathique et irritable le lendemain matin. Pour cette raison, il est conseill\u00e9 de boire peu ou pas d’alcool quatre \u00e0 six heures avant d’aller au lit. Il en va de m\u00eame pour la caf\u00e9ine. <\/p>\n

[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=\u00a0\u00bb1″ module_class=\u00a0\u00bbfooter blogbeitrag\u00a0\u00bb _builder_version=\u00a0\u00bb4.7.3″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb background_color=\u00a0\u00bbrgba(219,213,205,0.8)\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_row column_structure=\u00a0\u00bb1_2,1_2″ _builder_version=\u00a0\u00bb4.7.3″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_column type=\u00a0\u00bb1_2″ _builder_version=\u00a0\u00bb4.7.3″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_text admin_label=\u00a0\u00bbN\u00e4chste Story (nichts machen!!)\u00a0\u00bb _builder_version=\u00a0\u00bb4.7.3″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb]

N\u00e4chste Story<\/p>

04. 2021<\/p>

Interview<\/p>

Vadim OTTO Ursus<\/p><\/a><\/div>[\/et_pb_text][\/et_pb_column][et_pb_column type=\u00a0\u00bb1_2″ _builder_version=\u00a0\u00bb4.7.3″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_text admin_label=\u00a0\u00bbVerwandte Themen (nichts machen!!) \u00a0\u00bb _builder_version=\u00a0\u00bb4.7.3″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb]

N\u00e4chste Story<\/p>

26. 2021<\/p>

Conseils<\/p>

Destinations de voyage pour le printemps 2021<\/p><\/a><\/div>

26. 2021<\/p>

Conseils<\/p>

Apps & podcasts sur la sant\u00e9 mentale<\/p><\/a><\/div><\/div>[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":"

Lorem ipsum dolor sit amet, consetetur sadipscing elitr, sed diam nonumy eirmod tempor invidunt ut labore et dolore magna aliquyam erat, sed diam voluptua. At vero eos et accusam et justo duo dolores et ea rebum. Stet clita kasd gubergren, no sea takimata sanctus est Lorem ipsum dolor sit amet.<\/p>\n","protected":false},"author":5,"featured_media":3966,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","inline_featured_image":false,"footnotes":""},"categories":[60],"tags":[66],"class_list":["post-7939","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sante","tag-conseils"],"yoast_head":"\nMieux dormir - otto-keller.de<\/title>\n<meta name=\"description\" content=\"Trucs et astuces pour un sommeil profond et r\u00e9parateur. Dans le magazine d'Otto Keller pour la qualit\u00e9 de vie. 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