{"id":666,"date":"2023-08-31T16:00:13","date_gmt":"2023-08-31T14:00:13","guid":{"rendered":"https:\/\/julievidalenc.fr\/?p=666"},"modified":"2023-09-01T00:26:42","modified_gmt":"2023-08-31T22:26:42","slug":"une-nuit-ideale","status":"publish","type":"post","link":"https:\/\/julievidalenc.fr\/index.php\/2023\/08\/31\/une-nuit-ideale\/","title":{"rendered":"Une nuit id\u00e9ale, c\u2019est 8 heures de sommeil\u00a0?"},"content":{"rendered":"\n
\n

Il est habituel de dire qu\u2019un adulte a besoin en moyenne de 8 heures de sommeil.
Et le mot important dans cette phrase, c\u2019est \u00ab moyenne \u00bb !<\/strong><\/p>\n<\/blockquote>\n\n\n\n

En effet, nous sommes tous in\u00e9gaux face aux besoins en sommeil<\/strong> et il est primordial de conna\u00eetre ses r\u00e9els besoins pour un fonctionnement optimal de notre organisme.
Ces diff\u00e9rences interindividuelles sont visibles d\u00e8s l\u2019\u00e2ge de 3 mois, on peut alors rep\u00e9rer les deux extr\u00eames : les \u00ab petits \u00bb et \u00ab gros \u00bb dormeurs.<\/p>\n\n\n\n

On parle de \u00ab petits dormeurs \u00bb pour des adultes dormant moins de 6 heures par nuit<\/strong> et \u00e9tant satisfaits de ce sommeil. Ces personnes sont souvent moins nombreuses qu\u2019on ne le croit (environ 5% de la population), beaucoup de personnes dorment moins de six heures par nuit en semaine mais rattrapent leur dette de sommeil le week-end. Le v\u00e9ritable \u00ab petit dormeur \u00bb lui continuera \u00e0 faire des nuits courtes le week-end.<\/p>\n\n\n\n

Plus d\u2019un tiers des fran\u00e7ais dorment moins de 6 heures par nuit, un grand nombre est donc en situation de dette de sommeil<\/strong>, avec tous les risques que cela implique : baisse de vigilance, irritabilit\u00e9, alt\u00e9ration de la qualit\u00e9 de vie professionnelle et personnelle, risques plus \u00e9lev\u00e9s d\u2019ob\u00e9sit\u00e9, de diab\u00e8te de type 2, d\u2019hypertension, de pathologies cardiaques et d\u2019accidents. Pourquoi s\u2019infliger cette privation de sommeil ? Pour la plupart, il s\u2019agit souvent d\u2019un manque de sommeil contraint, en raison des obligations professionnelles et familiales<\/strong>. Pour certains, ce manque de sommeil est volontaire : on peut y voir l\u2019influence d\u2019une valorisation sociale des \u00ab petits dormeurs \u00bb<\/strong>. 13% des 25-45 ans estiment que dormir est une perte de temps (source INSERM). Au d\u00e9tour d\u2019un article dans une revue de management, on apprend que tel grand patron ne dort que 5 heures, tel autre 4 heures et c\u2019est sans compter le flot d\u2019articles sur les tr\u00e8s courtes nuits de notre pr\u00e9sident de la R\u00e9publique. Les m\u00e9dias v\u00e9hiculent depuis de nombreuses ann\u00e9es cette image positive de nuits courtes, associ\u00e9es syst\u00e9matiquement \u00e0 la r\u00e9ussite et au pouvoir.<\/p>\n\n\n\n

Mais on ne peut pas s\u2019entrainer pour devenir un \u00ab petit dormeur \u00bb : la quantit\u00e9 de sommeil qui convient \u00e0 chacun n\u2019est pas un choix personnel, elle est d\u00e9termin\u00e9e par notre patrimoine g\u00e9n\u00e9tique. <\/strong><\/strong><\/p>\n\n\n\n

\"Nuit<\/figure>\n\n\n\n

Les \u00ab gros dormeurs \u00bb ont eux besoin de 9 \u00e0 11 heures de sommeil par nuit.<\/strong> Ils repr\u00e9sentent 10 \u00e0 15% de la population. A l\u2019inverse des \u00ab petits dormeurs \u00bb, les \u00ab gros dormeurs \u00bb ne jouissent pas d\u2019une image sociale tr\u00e8s positive : le sommeil \u00e9tant associ\u00e9 \u00e0 du temps perdu, une inaction, une improductivit\u00e9. Ils peuvent \u00eatre particuli\u00e8rement p\u00e9nalis\u00e9s par les contraintes professionnelles ou scolaires<\/strong>, les obligeant \u00e0 se lever sans avoir le nombre d\u2019heures qui leur est n\u00e9cessaire.<\/p>\n\n\n\n

Enfin, la majorit\u00e9 des adultes se retrouve dans un besoin de 7 \u00e0 8 heures de sommeil<\/strong> pour se sentir repos\u00e9.<\/p>\n\n\n\n

Or, en semaine, les Fran\u00e7ais dorment en moyenne 6h42 par nuit<\/strong> (source : <\/em>Bulletin<\/em> <\/em>\u00e9pid\u00e9miologique hebdomadaire, Sant\u00e9 publique France, 2019<\/em> Le d\u00e9clin du temps de sommeil en France n’est pas une fatalit\u00e9 [\u00c9ditorial] (santepubliquefrance.fr)<\/a>)<\/p>\n\n\n\n

Contraints par nos rythmes professionnels et\/ou familiaux, il est parfois compliqu\u00e9 de conna\u00eetre nos v\u00e9ritables besoins en sommeil.<\/p>\n\n\n\n


Voici mon conseil :<\/h2>\n\n\n\n

Evaluez votre v\u00e9ritable besoin de sommeil pendant une p\u00e9riode de cong\u00e9s qui durent au moins deux semaines (sans trajet imposant un d\u00e9calage horaire).<\/p>\n\n\n\n

L\u2019\u00e9valuation doit se faire sur la 2\u00e8me semaine, la 1\u00e8re vous aurez bien souvent une dette de sommeil \u00e0 combler, ce qui va fausser l\u2019\u00e9valuation.<\/p>\n\n\n\n

Sur cette 2\u00e8me semaine, \u00e9coutez votre corps, allez vous coucher quand vous sentez les premiers signes de l\u2019endormissement et laisser votre corps s\u2019\u00e9veiller enfin sans r\u00e9veil (la veille, d\u00e9l\u00e9guez la pr\u00e9paration des petits-d\u00e9jeuners des plus petits, la promenade du chien ou de toute autre activit\u00e9 qui vous imposerait de vous lever !)<\/p>\n\n\n\n

Notez les heures de coucher et de lever chaque jour et faites une moyenne des heures dormies. Alors ? Cela correspond \u00e0 vos nuits en temps normal ou vous dormez plus ? Dites-moi tout en commentaire !<\/p>\n\n\n\n

Si vous souhaitez \u00eatre accompagn\u00e9 pour retrouver un sommeil suffisant et r\u00e9cup\u00e9rateur, appelez-moi ou envoyez-moi un message (lien)<\/p>\n\n\n\n

A bient\u00f4t,<\/p>\n\n\n\n

Julie<\/p>\n","protected":false},"excerpt":{"rendered":"

Il est habituel de dire qu\u2019un adulte a besoin en moyenne de 8 heures de sommeil.Et le mot important dans cette phrase, c\u2019est \u00ab moyenne \u00bb ! En effet, nous sommes tous in\u00e9gaux face aux besoins en sommeil et il est primordial de conna\u00eetre ses r\u00e9els besoins pour un fonctionnement optimal de notre organisme.Ces diff\u00e9rences interindividuelles sont visibles […]<\/p>\n","protected":false},"author":2,"featured_media":671,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"off","_et_pb_old_content":"","_et_gb_content_width":"1080","footnotes":""},"categories":[12],"tags":[],"class_list":["post-666","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trouble-du-sommeil"],"yoast_head":"\nUne nuit id\u00e9ale, c\u2019est 8 heures de sommeil\u00a0? - Julie Vidalenc<\/title>\n<meta name=\"description\" content=\"Il est habituel de dire qu\u2019un adulte a besoin en moyenne de 8 heures de sommeil. 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