{"id":263586,"date":"2022-07-31T13:37:01","date_gmt":"2022-07-31T17:37:01","guid":{"rendered":"https:\/\/ecsdev.participaction.com\/?page_id=263586"},"modified":"2023-07-21T11:56:56","modified_gmt":"2023-07-21T15:56:56","slug":"dormir","status":"publish","type":"page","link":"https:\/\/ecsdev.participaction.com\/fr\/la-science\/tout-va-mieux\/dormir\/","title":{"rendered":"Dormir"},"content":{"rendered":"<p>[et_pb_section fb_built=&#xBB;1&#x2033; admin_label=&#xBB;Hero&#xBB; module_class=&#xBB;hero_section&#xBB; _builder_version=&#xBB;4.18.0&#x2033; background_color=&#xBB;#7bb2b9&#x2033; background_image=&#xBB;https:\/\/ecsdev.participaction.com\/wp-content\/uploads\/2022\/09\/sleeping-banner-image.png&#xBB; background_size=&#xBB;contain&#xBB; background_position=&#xBB;center_right&#xBB; background_horizontal_offset=&#xBB;10%&#xBB; module_alignment=&#xBB;center&#xBB; min_height=&#xBB;720px&#xBB; min_height_tablet=&#xBB;350px&#xBB; min_height_phone=&#xBB;315px&#xBB; min_height_last_edited=&#xBB;on|phone&#xBB; custom_padding_tablet=&#xBB;60px||60px||true|true&#xBB; custom_padding_phone=&#xBB;40px|20px|40px|20px|true|true&#xBB; background_last_edited=&#xBB;on|tablet&#xBB; background_enable_image_tablet=&#xBB;off&#xBB; custom_css_main_element=&#xBB;display:flex;flex-wrap:wrap;flex-direction:column;justify-content:center;&#xBB; locked=&#xBB;off&#xBB; global_colors_info=&#xBB;{}&#xBB; custom_css_main_element_last_edited=&#xBB;off|desktop&#xBB;][et_pb_row column_structure=&#xBB;1_2,1_2&#x2033; gutter_width=&#xBB;2&#x2033; admin_label=&#xBB;row&#xBB; _builder_version=&#xBB;4.18.0&#x2033; background_size=&#xBB;initial&#xBB; background_position=&#xBB;top_left&#xBB; background_repeat=&#xBB;repeat&#xBB; max_width=&#xBB;100%&#xBB; max_width_tablet=&#xBB;100%&#xBB; max_width_phone=&#xBB;100%&#xBB; max_width_last_edited=&#xBB;on|tablet&#xBB; custom_css_main_element=&#xBB;display: flex;flex-wrap: wrap;align-content: center;align-items: center;justify-content: flex-end;&#xBB; global_colors_info=&#xBB;{}&#xBB; custom_css_main_element_last_edited=&#xBB;on|phone&#xBB; custom_css_main_element_tablet=&#xBB;display: flex;flex-wrap: wrap;align-content: center;align-items: center;justify-content: flex-end;&#xBB; custom_css_main_element_phone=&#xBB;display: flex;flex-wrap: wrap;align-content: center;align-items: center;justify-content: flex-end;&#xBB;][et_pb_column type=&#xBB;1_2&#x2033; _builder_version=&#xBB;4.18.0&#x2033; custom_padding=&#xBB;|||&#xBB; custom_css_main_element=&#xBB;max-width: 680px;&#xBB; global_colors_info=&#xBB;{}&#xBB; custom_padding__hover=&#xBB;|||&#xBB; custom_css_main_element_last_edited=&#xBB;on|phone&#xBB; custom_css_main_element_tablet=&#xBB;width: 50% !important;max-width: 680px;margin: 0;&#xBB; custom_css_main_element_phone=&#xBB;width: 100% !important;max-width: 100%;&#xBB;][et_pb_text module_class=&#xBB;title60&#x2033; _builder_version=&#xBB;4.18.0&#x2033; _module_preset=&#xBB;default&#xBB; header_text_color=&#xBB;#4e2683&#x2033; header_font_size=&#xBB;75px&#xBB; custom_margin=&#xBB;0px||10px||false|false&#xBB; custom_padding=&#xBB;0px||0px||false|false&#xBB; text_font_size_last_edited=&#xBB;off|phone&#xBB; header_font_size_tablet=&#xBB;42px&#xBB; header_font_size_phone=&#xBB;40px&#xBB; header_font_size_last_edited=&#xBB;on|phone&#xBB; text_orientation_tablet=&#xBB;&#xBB; text_orientation_phone=&#xBB;center&#xBB; text_orientation_last_edited=&#xBB;on|phone&#xBB; global_colors_info=&#xBB;{}&#xBB;]<\/p>\n<h1>Dormir<\/h1>\n<p>[\/et_pb_text][et_pb_text disabled_on=&#xBB;off|off|off&#xBB; _builder_version=&#xBB;4.18.0&#x2033; _module_preset=&#xBB;default&#xBB; text_font=&#xBB;Vollkorn|600|||||||&#xBB; text_text_color=&#xBB;#4e2683&#x2033; text_font_size=&#xBB;24px&#xBB; text_line_height=&#xBB;30px&#xBB; header_text_color=&#xBB;gcid-5b93fc46-c474-4a19-aba2-075d4af560b1&#x2033; header_2_text_color=&#xBB;gcid-5b93fc46-c474-4a19-aba2-075d4af560b1&#x2033; header_2_font_size=&#xBB;23px&#xBB; width=&#xBB;100%&#xBB; max_width=&#xBB;600px&#xBB; max_width_tablet=&#xBB;&#xBB; max_width_phone=&#xBB;&#xBB; max_width_last_edited=&#xBB;on|tablet&#xBB; custom_margin=&#xBB;||10px||false|false&#xBB; custom_margin_last_edited=&#xBB;off|tablet&#xBB; custom_padding=&#xBB;||0px||false|false&#xBB; text_font_size_tablet=&#xBB;18px&#xBB; text_font_size_phone=&#xBB;16px&#xBB; text_font_size_last_edited=&#xBB;on|phone&#xBB; text_line_height_tablet=&#xBB;30px&#xBB; text_line_height_phone=&#xBB;26px&#xBB; text_line_height_last_edited=&#xBB;on|phone&#xBB; header_2_font_size_tablet=&#xBB;22px&#xBB; header_2_font_size_phone=&#xBB;&#xBB; header_2_font_size_last_edited=&#xBB;on|phone&#xBB; text_orientation_tablet=&#xBB;&#xBB; text_orientation_phone=&#xBB;center&#xBB; text_orientation_last_edited=&#xBB;on|phone&#xBB; locked=&#xBB;off&#xBB; global_colors_info=&#xBB;{%22gcid-5b93fc46-c474-4a19-aba2-075d4af560b1%22:%91%22header_text_color%22,%22header_2_text_color%22%93}&#xBB;]<\/p>\n<h2><b>Bougez plus. Dormez plus.<\/b><\/h2>\n<p>[\/et_pb_text][et_pb_text disabled_on=&#xBB;on|off|off&#xBB; _builder_version=&#xBB;4.18.0&#x2033; _module_preset=&#xBB;default&#xBB; text_font=&#xBB;||||||||&#xBB; text_text_color=&#xBB;gcid-5b93fc46-c474-4a19-aba2-075d4af560b1&#x2033; text_font_size=&#xBB;20px&#xBB; text_line_height=&#xBB;1.6em&#xBB; width=&#xBB;100%&#xBB; max_width=&#xBB;600px&#xBB; max_width_tablet=&#xBB;&#xBB; max_width_phone=&#xBB;&#xBB; max_width_last_edited=&#xBB;on|phone&#xBB; custom_margin=&#xBB;||0px||false|false&#xBB; custom_margin_tablet=&#xBB;||0px||false|false&#xBB; custom_margin_phone=&#xBB;||0px||false|false&#xBB; custom_margin_last_edited=&#xBB;on|tablet&#xBB; custom_padding=&#xBB;||0px||false|false&#xBB; text_font_size_tablet=&#xBB;18px&#xBB; text_font_size_phone=&#xBB;16px&#xBB; text_font_size_last_edited=&#xBB;on|phone&#xBB; text_line_height_last_edited=&#xBB;off|phone&#xBB; text_orientation_tablet=&#xBB;&#xBB; text_orientation_phone=&#xBB;center&#xBB; text_orientation_last_edited=&#xBB;on|phone&#xBB; locked=&#xBB;off&#xBB; global_colors_info=&#xBB;{%22gcid-5b93fc46-c474-4a19-aba2-075d4af560b1%22:%91%22text_text_color%22%93}&#xBB;]<\/p>\n<p><span style=\"font-weight: 400; color: #3d3d3d;\">La nuit, vous retournez-vous sans cesse ou avez-vous de la difficult&#xE9; &#xE0; vous endormir? Manquez-vous d&#x2019;&#xE9;nergie pendant la journ&#xE9;e et ne pensez-vous qu&#x2019;&#xE0; retourner sous les draps? Vous n&#x2019;&#xEA;tes pas seul! Selon Statistique Canada, pr&#xE8;s de la moiti&#xE9; des gens disent ne pas b&#xE9;n&#xE9;ficier d&#x2019;un sommeil r&#xE9;parateur. Mais &#xEA;tre actif peut vous aider &#xE0; dormir!<\/span><\/p>\n<p>[\/et_pb_text][\/et_pb_column][et_pb_column type=&#xBB;1_2&#x2033; _builder_version=&#xBB;4.18.0&#x2033; custom_padding=&#xBB;|||&#xBB; global_colors_info=&#xBB;{}&#xBB; custom_padding__hover=&#xBB;|||&#xBB; custom_css_main_element_last_edited=&#xBB;on|tablet&#xBB; custom_css_main_element_tablet=&#xBB;width: 50% !important;padding-left: 30px;&#xBB; custom_css_main_element_phone=&#xBB;width: 100% !important;padding-left: 0;&#xBB;][et_pb_image src=&#xBB;https:\/\/ecsdev.participaction.com\/wp-content\/uploads\/2022\/09\/sleeping-banner-image.png&#xBB; alt=&#xBB;Image d&#x2019;une femme en posture de yoga sur un lit&#xBB; title_text=&#xBB;sleeping-banner-image&#xBB; show_bottom_space=&#xBB;off&#xBB; align=&#xBB;center&#xBB; align_tablet=&#xBB;right&#xBB; align_phone=&#xBB;center&#xBB; align_last_edited=&#xBB;on|phone&#xBB; disabled_on=&#xBB;off|off|on&#xBB; _builder_version=&#xBB;4.18.0&#x2033; _module_preset=&#xBB;default&#xBB; max_width=&#xBB;750px&#xBB; max_width_tablet=&#xBB;500px&#xBB; max_width_phone=&#xBB;400px&#xBB; max_width_last_edited=&#xBB;on|tablet&#xBB; module_alignment=&#xBB;center&#xBB; max_height=&#xBB;500px&#xBB; max_height_tablet=&#xBB;300px&#xBB; max_height_phone=&#xBB;280px&#xBB; max_height_last_edited=&#xBB;off|phone&#xBB; custom_margin=&#xBB;||0px||false|false&#xBB; custom_margin_tablet=&#xBB;||0px||false|false&#xBB; custom_margin_phone=&#xBB;-30px||0px||false|false&#xBB; custom_margin_last_edited=&#xBB;on|phone&#xBB; global_colors_info=&#xBB;{}&#xBB;][\/et_pb_image][\/et_pb_column][\/et_pb_row][et_pb_row admin_label=&#xBB;Empty Row&#xBB; _builder_version=&#xBB;4.18.0&#x2033; _module_preset=&#xBB;default&#xBB; global_colors_info=&#xBB;{}&#xBB;][et_pb_column type=&#xBB;4_4&#x2033; _builder_version=&#xBB;4.18.0&#x2033; _module_preset=&#xBB;default&#xBB; global_colors_info=&#xBB;{}&#xBB;][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=&#xBB;1&#x2033; module_class=&#xBB;program_subscribe_sec&#xBB; _builder_version=&#xBB;4.18.0&#x2033; _module_preset=&#xBB;default&#xBB; animation_style=&#xBB;fade&#xBB; animation_duration=&#xBB;700ms&#xBB; locked=&#xBB;off&#xBB; global_colors_info=&#xBB;{}&#xBB;][et_pb_row custom_padding_last_edited=&#xBB;on|phone&#xBB; _builder_version=&#xBB;4.18.0&#x2033; _module_preset=&#xBB;default&#xBB; custom_padding=&#xBB;0px||30px||false|false&#xBB; custom_padding_tablet=&#xBB;0px||0px||false|false&#xBB; custom_padding_phone=&#xBB;0px||10px||false|false&#xBB; locked=&#xBB;off&#xBB; global_colors_info=&#xBB;{}&#xBB;][et_pb_column type=&#xBB;4_4&#x2033; _builder_version=&#xBB;4.17.6&#x2033; _module_preset=&#xBB;default&#xBB; global_colors_info=&#xBB;{}&#xBB;][et_pb_text _builder_version=&#xBB;4.18.0&#x2033; _module_preset=&#xBB;default&#xBB; header_2_text_color=&#xBB;#4e2683&#x2033; header_2_font_size=&#xBB;50px&#xBB; text_orientation=&#xBB;center&#xBB; animation_style=&#xBB;fade&#xBB; animation_duration=&#xBB;700ms&#xBB; header_2_font_size_tablet=&#xBB;40px&#xBB; header_2_font_size_phone=&#xBB;38px&#xBB; header_2_font_size_last_edited=&#xBB;on|phone&#xBB; header_2_line_height_tablet=&#xBB;&#xBB; header_2_line_height_phone=&#xBB;&#xBB; header_2_line_height_last_edited=&#xBB;on|phone&#xBB; locked=&#xBB;off&#xBB; global_colors_info=&#xBB;{}&#xBB;]<\/p>\n<h2><b>Comment l&rsquo;<a class=\"glossaryLink\"  title=\"Glossary: Activit&eacute; physique\"  aria-describedby=\"tt\"  data-cmtooltip=\"&lt;div class=glossaryItemBody&gt;Tout mouvement corporel produit par les muscles squelettiques qui entra&icirc;ne une augmentation de la d&eacute;pense &eacute;nerg&eacute;tique et qui augmente la fr&eacute;quence cardiaque et le rythme respiratoire.&amp;lt;br \/&amp;gt;&amp;lt;strong&amp;gt;R&eacute;f&eacute;rence:&amp;lt;\/strong&amp;gt; https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/3920711&lt;\/div&gt;\"  href=\"https:\/\/ecsdev.participaction.com\/fr\/glossaire\/activite-physique\/\"  data-gt-translate-attributes='[{\"attribute\":\"data-cmtooltip\", \"format\":\"html\"}]'  tabindex='0' role='link'>activit&eacute; physique<\/a> peut-elle m&rsquo;aider &agrave; dormir?<\/b><\/h2>\n<p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row column_structure=&#xBB;2_3,1_3&#x2033; gutter_width=&#xBB;2&#x2033; _builder_version=&#xBB;4.18.0&#x2033; _module_preset=&#xBB;default&#xBB; custom_css_main_element=&#xBB;display:flex;||flex-wrap:wrap;||align-items:center;&#xBB; locked=&#xBB;off&#xBB; global_colors_info=&#xBB;{}&#xBB; custom_css_main_element_last_edited=&#xBB;on|tablet&#xBB; custom_css_main_element_tablet=&#xBB;display: flex;flex-wrap: wrap;flex-direction: column-reverse;&#xBB; custom_css_main_element_phone=&#xBB;display: flex;flex-wrap: wrap;flex-direction: column-reverse;&#xBB;][et_pb_column type=&#xBB;2_3&#x2033; _builder_version=&#xBB;4.18.0&#x2033; _module_preset=&#xBB;default&#xBB; animation_style=&#xBB;slide&#xBB; animation_direction=&#xBB;left&#xBB; animation_duration=&#xBB;700ms&#xBB; custom_css_main_element=&#xBB;margin: auto;&#xBB; global_colors_info=&#xBB;{}&#xBB;][et_pb_text _builder_version=&#xBB;4.18.0&#x2033; _module_preset=&#xBB;default&#xBB; text_font=&#xBB;|600|||||||&#xBB; text_text_color=&#xBB;#474747&#x2033; text_font_size=&#xBB;20px&#xBB; text_line_height=&#xBB;1.6em&#xBB; link_text_color=&#xBB;#4e2683&#x2033; ul_text_align=&#xBB;left&#xBB; ul_line_height=&#xBB;1.6em&#xBB; header_3_text_color=&#xBB;gcid-8631e009-d1f3-44de-bc6d-44478a5466b1&#x2033; width=&#xBB;100%&#xBB; module_alignment=&#xBB;center&#xBB; custom_padding=&#xBB;20px||||false|false&#xBB; custom_padding_tablet=&#xBB;16px||||false|false&#xBB; custom_padding_phone=&#xBB;16px||||false|false&#xBB; custom_padding_last_edited=&#xBB;on|phone&#xBB; animation_style=&#xBB;slide&#xBB; animation_direction=&#xBB;left&#xBB; animation_duration=&#xBB;700ms&#xBB; text_font_size_tablet=&#xBB;18px&#xBB; text_font_size_phone=&#xBB;18px&#xBB; text_font_size_last_edited=&#xBB;on|phone&#xBB; text_line_height_tablet=&#xBB;1.6em&#xBB; text_line_height_phone=&#xBB;1.6em&#xBB; text_line_height_last_edited=&#xBB;on|phone&#xBB; text_orientation_tablet=&#xBB;center&#xBB; text_orientation_phone=&#xBB;center&#xBB; text_orientation_last_edited=&#xBB;on|phone&#xBB; locked=&#xBB;off&#xBB; global_colors_info=&#xBB;{%22gcid-8631e009-d1f3-44de-bc6d-44478a5466b1%22:%91%22header_3_text_color%22,%22header_3_text_color%22,%22header_3_text_color%22%93}&#xBB; link_text_color__hover=&#xBB;#c15608&#x2033; link_text_color__hover_enabled=&#xBB;on|hover&#xBB;]<\/p>\n<p><span style=\"font-weight: 400;\">L&#x2019;activit&#xE9; physique repr&#xE9;sente un moyen naturel de r&#xE9;duire le stress. Notre corps diminue sa production de cortisol lorsque l&#x2019;apport en oxyg&#xE8;ne augmente, et ces exactement ce que fait l&#x2019;exercice a&#xE9;robie.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pour une bonne nuit de sommeil et pour maintenir notre horloge biologique, aussi connue comme notre &#xAB; rythme circadien &#xBB;, les experts recommandent aux adultes de dormir de 7 &#xE0; 9 heures d&#x2019;un sommeil ininterrompu.<\/span><sup><a href=\"#refer_sec\"><span style=\"color: #ffffff;\">2<\/span><\/a><\/sup><\/p>\n<p>&#xA0;<\/p>\n<p><span style=\"font-weight: 400;\">Ce rythme s&rsquo;accorde avec les hormones de notre corps, comme le cortisol. En situation de stress, notre corps produit du cortisol, et des niveaux &eacute;lev&eacute;s de cette hormone peuvent rendre l&rsquo;endormissement particuli&egrave;rement difficile. On peut aussi r&eacute;duire les niveaux de cortisol en faisant des activit&eacute;s ax&eacute;es sur la <a class=\"glossaryLink\"  title=\"Glossary: Pleine conscience\"  aria-describedby=\"tt\"  data-cmtooltip=\"&lt;div class=glossaryItemBody&gt;&amp;lt;span style=&amp;quot;font-weight: 400;&amp;quot;&amp;gt;La pleine conscience est le processus psychologique permettant de prendre conscience des exp&eacute;riences qui surviennent dans le moment pr&eacute;sent.&amp;lt;\/span&amp;gt;&lt;\/div&gt;\"  href=\"https:\/\/ecsdev.participaction.com\/fr\/glossaire\/pleine-conscience\/\"  data-gt-translate-attributes='[{\"attribute\":\"data-cmtooltip\", \"format\":\"html\"}]'  tabindex='0' role='link'>pleine conscience<\/a>, ce qui contribue &agrave; calmer notre syst&egrave;me nerveux.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Moins de la moiti&#xE9; des adultes vivant au Canada respectent les <\/span><span style=\"font-weight: 400;\">Directives canadiennes en mati&#xE8;re de mouvement sur 24&#xA0;h<\/span><span style=\"font-weight: 400;\">, ce qui signifie que nous ne nous fatiguons pas suffisamment le jour pour tomber dans un sommeil profond le soir. Nous ne dormons donc pas assez pour nous r&#xE9;veiller revigor&#xE9;s<\/span>.<sup><a href=\"#refer_sec\"><span style=\"color: #ffffff;\">3<\/span><\/a><\/sup><span style=\"font-weight: 400;\">&#xA0;C&#x2019;est un cercle vicieux!<\/span><\/p>\n<p>[\/et_pb_text][\/et_pb_column][et_pb_column type=&#xBB;1_3&#x2033; _builder_version=&#xBB;4.18.0&#x2033; _module_preset=&#xBB;default&#xBB; custom_padding_tablet=&#xBB;||30px||false|false&#xBB; custom_padding_phone=&#xBB;||30px||false|false&#xBB; custom_padding_last_edited=&#xBB;on|tablet&#xBB; animation_style=&#xBB;slide&#xBB; animation_direction=&#xBB;right&#xBB; animation_duration=&#xBB;700ms&#xBB; global_colors_info=&#xBB;{}&#xBB;][et_pb_image src=&#xBB;https:\/\/ecsdev.participaction.com\/wp-content\/uploads\/2022\/07\/sleep-better-yawning-woman.jpg&#xBB; alt=&#xBB;Une jeune femme en pyjama assise les jambes crois&#xE9;es et en train de bailler &#xBB; title_text=&#xBB;sleep better yawning woman&#xBB; align=&#xBB;right&#xBB; align_tablet=&#xBB;center&#xBB; align_phone=&#xBB;center&#xBB; align_last_edited=&#xBB;on|phone&#xBB; _builder_version=&#xBB;4.18.0&#x2033; _module_preset=&#xBB;default&#xBB; custom_margin_tablet=&#xBB;20px||||false|false&#xBB; custom_margin_phone=&#xBB;20px||||false|false&#xBB; custom_margin_last_edited=&#xBB;on|tablet&#xBB; animation_style=&#xBB;slide&#xBB; animation_direction=&#xBB;right&#xBB; animation_duration=&#xBB;700ms&#xBB; border_radii=&#xBB;on|20px|20px|20px|20px&#xBB; global_colors_info=&#xBB;{}&#xBB;][\/et_pb_image][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=&#xBB;4.18.0&#x2033; _module_preset=&#xBB;default&#xBB; custom_margin=&#xBB;50px||0px||false|false&#xBB; custom_margin_tablet=&#xBB;30px||||false|false&#xBB; custom_margin_phone=&#xBB;30px||||false|false&#xBB; custom_margin_last_edited=&#xBB;on|tablet&#xBB; animation_style=&#xBB;fade&#xBB; animation_duration=&#xBB;700ms&#xBB; locked=&#xBB;off&#xBB; global_colors_info=&#xBB;{}&#xBB;][et_pb_column type=&#xBB;4_4&#x2033; _builder_version=&#xBB;4.17.6&#x2033; _module_preset=&#xBB;default&#xBB; global_colors_info=&#xBB;{}&#xBB;][et_pb_text _builder_version=&#xBB;4.21.0&#x2033; _module_preset=&#xBB;default&#xBB; text_font=&#xBB;|600|||||||&#xBB; text_text_color=&#xBB;#474747&#x2033; text_font_size=&#xBB;20px&#xBB; text_line_height=&#xBB;1.6em&#xBB; link_text_color=&#xBB;#4e2683&#x2033; ul_text_align=&#xBB;left&#xBB; ul_line_height=&#xBB;1.6em&#xBB; header_3_text_color=&#xBB;gcid-8631e009-d1f3-44de-bc6d-44478a5466b1&#x2033; width=&#xBB;100%&#xBB; custom_padding=&#xBB;||||false|false&#xBB; custom_padding_tablet=&#xBB;||||false|false&#xBB; custom_padding_phone=&#xBB;||||false|false&#xBB; custom_padding_last_edited=&#xBB;on|phone&#xBB; animation_style=&#xBB;fade&#xBB; animation_duration=&#xBB;700ms&#xBB; hover_enabled=&#xBB;0&#x2033; text_font_size_tablet=&#xBB;18px&#xBB; text_font_size_phone=&#xBB;18px&#xBB; text_font_size_last_edited=&#xBB;on|phone&#xBB; text_line_height_tablet=&#xBB;1.6em&#xBB; text_line_height_phone=&#xBB;1.6em&#xBB; text_line_height_last_edited=&#xBB;on|desktop&#xBB; ul_line_height_tablet=&#xBB;1.6em&#xBB; ul_line_height_phone=&#xBB;1.6em&#xBB; ul_line_height_last_edited=&#xBB;on|phone&#xBB; text_orientation_tablet=&#xBB;&#xBB; text_orientation_phone=&#xBB;&#xBB; text_orientation_last_edited=&#xBB;on|tablet&#xBB; global_colors_info=&#xBB;{%22gcid-8631e009-d1f3-44de-bc6d-44478a5466b1%22:%91%22header_3_text_color%22,%22header_3_text_color%22%93}&#xBB; custom_padding__hover_enabled=&#xBB;off|desktop&#xBB; link_text_color__hover=&#xBB;#c15608&#x2033; link_text_color__hover_enabled=&#xBB;on|hover&#xBB; sticky_enabled=&#xBB;0&#x2033;]<\/p>\n<h3><b>Voici comment&#xA0;:<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Une solution existe&#xA0;: &#xE9;quilibrer nos hormones et fatiguer le corps peut nous aider. En faisant 150&#xA0;minutes d&#x2019;activit&#xE9; physique d&#x2019;intensit&#xE9; moyenne &#xE0; &#xE9;lev&#xE9;e par semaine, vous ne compterez pas les moutons bien longtemps avant de rejoindre Morph&#xE9;e!<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pour r&#xE9;ussir &#xE0; atteindre vos 150&#xA0;minutes d&#x2019;activit&#xE9; physique par semaine, visez un 30&#xA0;minutes d&#x2019;activit&#xE9; physique d&#x2019;intensit&#xE9; moyenne &#xE0; &#xE9;lev&#xE9;e par jour, comme <\/span><span style=\"font-weight: 400;\">la natation<\/span><span style=\"font-weight: 400;\"> ou <\/span><span style=\"font-weight: 400;\">le jogging<\/span><span style=\"font-weight: 400;\">.&#xA0;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">&#xC9;vitez les &#xE9;crans avant d&#x2019;aller vous coucher, car ils nuisent &#xE0; la production de m&#xE9;latonine, une hormone du cycle circadien<\/span><span style=\"font-weight: 400;\"><sup><a href=\"#refer_sec\"><span style=\"color: #ffffff;\">5<\/span><\/a><\/sup><\/span><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">&#xC9;vitez les activit&#xE9;s soutenues avant de vous coucher. Des &#xE9;tirements l&#xE9;gers, ou <\/span><span style=\"font-weight: 400;\">prendre une marche<\/span><span style=\"font-weight: 400;\"> &#xE0; l&#x2019;ext&#xE9;rieur sont d&#x2019;excellentes fa&#xE7;ons de pr&#xE9;parer votre corps au sommeil.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Adoptez une routine du coucher relaxante, comme de la lecture ou un bain chaud, pour signaler &#xE0; votre cerveau et &#xE0; votre corps que c&#x2019;est le temps de s&#x2019;endormir.<\/span><\/li>\n<\/ul>\n<p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=&#xBB;1&#x2033; module_id=&#xBB;refer_sec&#xBB; module_class=&#xBB;program_subscribe_sec&#xBB; _builder_version=&#xBB;4.18.0&#x2033; _module_preset=&#xBB;default&#xBB; background_color=&#xBB;#edf7fc&#xBB; locked=&#xBB;off&#xBB; global_colors_info=&#xBB;{}&#xBB;][et_pb_row custom_padding_last_edited=&#xBB;on|phone&#xBB; _builder_version=&#xBB;4.18.0&#x2033; _module_preset=&#xBB;default&#xBB; max_width=&#xBB;1170px&#xBB; custom_padding=&#xBB;0px||||false|false&#xBB; custom_padding_tablet=&#xBB;0px||||false|false&#xBB; custom_padding_phone=&#xBB;0px||||false|false&#xBB; animation_style=&#xBB;fade&#xBB; animation_duration=&#xBB;700ms&#xBB; locked=&#xBB;off&#xBB; global_colors_info=&#xBB;{}&#xBB;][et_pb_column type=&#xBB;4_4&#x2033; _builder_version=&#xBB;4.17.6&#x2033; _module_preset=&#xBB;default&#xBB; global_colors_info=&#xBB;{}&#xBB;][et_pb_text _builder_version=&#xBB;4.18.0&#x2033; _module_preset=&#xBB;default&#xBB; header_2_text_color=&#xBB;#4e2683&#x2033; header_2_font_size=&#xBB;50px&#xBB; text_orientation=&#xBB;center&#xBB; animation_style=&#xBB;fade&#xBB; animation_duration=&#xBB;700ms&#xBB; header_2_font_size_tablet=&#xBB;40px&#xBB; header_2_font_size_phone=&#xBB;38px&#xBB; header_2_font_size_last_edited=&#xBB;on|desktop&#xBB; header_2_line_height_tablet=&#xBB;&#xBB; header_2_line_height_phone=&#xBB;&#xBB; header_2_line_height_last_edited=&#xBB;on|phone&#xBB; locked=&#xBB;off&#xBB; global_colors_info=&#xBB;{}&#xBB;]<\/p>\n<h2><b>R&#xE9;f&#xE9;rences<\/b><\/h2>\n<p>[\/et_pb_text][et_pb_text _builder_version=&#xBB;4.18.0&#x2033; _module_preset=&#xBB;default&#xBB; text_font=&#xBB;|600|||||||&#xBB; text_text_color=&#xBB;#474747&#x2033; text_font_size=&#xBB;20px&#xBB; text_line_height=&#xBB;30px&#xBB; link_text_color=&#xBB;#4e2683&#x2033; ol_line_height=&#xBB;1.6em&#xBB; header_2_text_color=&#xBB;#4e2683&#x2033; width=&#xBB;100%&#xBB; module_alignment=&#xBB;center&#xBB; custom_padding=&#xBB;20px||||false|false&#xBB; custom_padding_tablet=&#xBB;16px||||false|false&#xBB; custom_padding_phone=&#xBB;16px||||false|false&#xBB; custom_padding_last_edited=&#xBB;on|phone&#xBB; animation_style=&#xBB;fade&#xBB; animation_duration=&#xBB;700ms&#xBB; text_font_size_tablet=&#xBB;18px&#xBB; text_font_size_phone=&#xBB;18px&#xBB; text_font_size_last_edited=&#xBB;on|desktop&#xBB; text_line_height_tablet=&#xBB;30px&#xBB; text_line_height_phone=&#xBB;22px&#xBB; text_line_height_last_edited=&#xBB;on|desktop&#xBB; ol_line_height_tablet=&#xBB;1.6em&#xBB; ol_line_height_phone=&#xBB;1.6em&#xBB; ol_line_height_last_edited=&#xBB;on|tablet&#xBB; header_2_font_size_tablet=&#xBB;&#xBB; header_2_font_size_phone=&#xBB;&#xBB; header_2_font_size_last_edited=&#xBB;on|desktop&#xBB; global_colors_info=&#xBB;{}&#xBB; link_text_color__hover=&#xBB;#c15608&#x2033; link_text_color__hover_enabled=&#xBB;on|hover&#xBB;]<\/p>\n<ol>\n<li>CHAPUT ET AL., (2017). DURATION AND QUALITY OF SLEEP AMONG CANADIANS AGED 18 TO 79. RETRIEVED FROM <a href=\"https:\/\/www150.statcan.gc.ca\/n1\/pub\/82-003-x\/2017009\/article\/54857-eng.htm\" target=\"_blank\" rel=\"noopener\">https:\/\/www150.statcan.gc.ca\/n1\/pub\/82-003-x\/2017009\/article\/54857-eng.htm<\/a><\/li>\n<li>NATIONAL SLEEP FOUNDATION. (2015). NATIONAL SLEEP FOUNDATION RECOMMENDS NEW SLEEP TIMES. RETRIEVED FROM <a href=\"https:\/\/sleepfoundation.org\/press-release\/national-sleep-foundation-recommends-new-sleep-times\" target=\"_blank\" rel=\"noopener\">https:\/\/sleepfoundation.org\/press-release\/national-sleep-foundation-recommends-new-sleep-times<\/a><\/li>\n<li>STATISTICS CANADA. (2015). DIRECTLY MEASURED PHYSICAL ACTIVITY OF ADULTS, 2012 AND 2013. STATISTICS CANADA. RETRIEVED FROM <a href=\"https:\/\/www150.statcan.gc.ca\/n1\/pub\/82-625-x\/2015001\/article\/14135-eng.htm\" target=\"_blank\" rel=\"noopener\">https:\/\/www150.statcan.gc.ca\/n1\/pub\/82-625-x\/2015001\/article\/14135-eng.htm<\/a><\/li>\n<li>STATISTICS CANADA. (2014). PERCEIVED LIFE STRESS. RETRIEVED FROM<a href=\"https:\/\/www150.statcan.gc.ca\/n1\/pub\/82-625-x\/2015001\/article\/14188-eng.htm\" target=\"_blank\" rel=\"noopener\"> https:\/\/www150.statcan.gc.ca\/n1\/pub\/82-625-x\/2015001\/article\/14188-eng.htm<\/a><\/li>\n<li>UNIVERSITY OF HAIFA. (2017). BLUE LIGHT EMITTED BY SCREENS DAMAGES OUR SLEEP. RETRIEVED FROM<a href=\"https:\/\/www.sciencedaily.com\/releases\/2017\/08\/170822103434.htm\" target=\"_blank\" rel=\"noopener\"> https:\/\/www.sciencedaily.com\/releases\/2017\/08\/170822103434.htm<\/a><\/li>\n<\/ol>\n<p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=&#xBB;1&#x2033; disabled_on=&#xBB;on|on|on&#xBB; _builder_version=&#xBB;4.17.6&#x2033; _module_preset=&#xBB;default&#xBB; background_color=&#xBB;#c7eff9&#x2033; disabled=&#xBB;on&#xBB; locked=&#xBB;off&#xBB; global_colors_info=&#xBB;{}&#xBB;][et_pb_row _builder_version=&#xBB;4.17.6&#x2033; _module_preset=&#xBB;default&#xBB; global_colors_info=&#xBB;{}&#xBB;][et_pb_column type=&#xBB;4_4&#x2033; _builder_version=&#xBB;4.17.6&#x2033; _module_preset=&#xBB;default&#xBB; global_colors_info=&#xBB;{}&#xBB;][et_pb_text disabled_on=&#xBB;on|on|on&#xBB; _builder_version=&#xBB;4.18.0&#x2033; _module_preset=&#xBB;default&#xBB; header_2_text_align=&#xBB;center&#xBB; header_2_text_color=&#xBB;#4e2683&#x2033; header_2_font_size=&#xBB;50px&#xBB; header_2_line_height=&#xBB;58px&#xBB; width=&#xBB;100%&#xBB; max_width_last_edited=&#xBB;off|desktop&#xBB; module_alignment=&#xBB;center&#xBB; custom_margin=&#xBB;||30px||false|false&#xBB; custom_margin_tablet=&#xBB;||20px||false|false&#xBB; custom_margin_phone=&#xBB;||15px||false|false&#xBB; custom_margin_last_edited=&#xBB;on|phone&#xBB; animation_style=&#xBB;fade&#xBB; animation_duration=&#xBB;700ms&#xBB; header_2_font_size_tablet=&#xBB;40px&#xBB; header_2_font_size_phone=&#xBB;32px&#xBB; header_2_font_size_last_edited=&#xBB;on|phone&#xBB; header_2_line_height_tablet=&#xBB;44px&#xBB; header_2_line_height_phone=&#xBB;36px&#xBB; header_2_line_height_last_edited=&#xBB;on|desktop&#xBB; disabled=&#xBB;on&#xBB; locked=&#xBB;off&#xBB; global_colors_info=&#xBB;{}&#xBB;]<\/p>\n<h2>Discover more benefits<\/h2>\n<p>[\/et_pb_text][et_pb_code module_class=&#xBB;all-benefits-list-main&#xBB; _builder_version=&#xBB;4.18.0&#x2033; _module_preset=&#xBB;default&#xBB; animation_style=&#xBB;fade&#xBB; animation_duration=&#xBB;700ms&#xBB; global_colors_info=&#xBB;{}&#xBB;]<\/p><div class=\"replacebenefits\"><div class=\"benefitsposts bien-etre\"><div class=\"benefitsposts_inner\"><div class=\"thumbimage\"><img src=\"https:\/\/ecsdev.participaction.com\/wp-content\/uploads\/2022\/09\/WELLNESS-featured.jpg\" alt=\"A woman balancing on large stones \" title=\"\"\/><\/div><div class=\"mainfeaturetitle\"><h3 class=\"benefits_title\"><a href=\"https:\/\/ecsdev.participaction.com\/fr\/la-science\/tout-va-mieux\/bien-etre\/\">Bien-&#xEA;tre<\/a><\/h3><div class=\"benefits_more_link\"><i class=\"fa-solid fa-arrow-right\"><\/i><\/div><\/div><\/div><\/div><div class=\"benefitsposts digerer\"><div class=\"benefitsposts_inner\"><div class=\"thumbimage\"><img src=\"https:\/\/ecsdev.participaction.com\/wp-content\/uploads\/2022\/09\/POOP-list-img.jpg\" alt=\"Image of woman in yoga pose on roll of toilet paper\" title=\"\"\/><\/div><div class=\"mainfeaturetitle\"><h3 class=\"benefits_title\"><a href=\"https:\/\/ecsdev.participaction.com\/fr\/la-science\/tout-va-mieux\/digerer\/\">Dig&#xE9;rer<\/a><\/h3><div class=\"benefits_more_link\"><i class=\"fa-solid fa-arrow-right\"><\/i><\/div><\/div><\/div><\/div><div class=\"benefitsposts dormir\"><div class=\"benefitsposts_inner\"><div class=\"thumbimage\"><img src=\"https:\/\/ecsdev.participaction.com\/wp-content\/uploads\/2022\/09\/Sleeping-banner.jpg\" alt=\"An image of a woman in yoga pose on a bed\" title=\"\"\/><\/div><div class=\"mainfeaturetitle\"><h3 class=\"benefits_title\"><a href=\"https:\/\/ecsdev.participaction.com\/fr\/la-science\/tout-va-mieux\/dormir\/\">Dormir<\/a><\/h3><div class=\"benefits_more_link\"><i class=\"fa-solid fa-arrow-right\"><\/i><\/div><\/div><\/div><\/div><div class=\"benefitsposts senergiser\"><div class=\"benefitsposts_inner\"><div class=\"thumbimage\"><img src=\"https:\/\/ecsdev.participaction.com\/wp-content\/uploads\/2022\/09\/Energy-banner-list-img-1.jpg\" alt=\"Senior man \" title=\"\"\/><\/div><div class=\"mainfeaturetitle\"><h3 class=\"benefits_title\"><a href=\"https:\/\/ecsdev.participaction.com\/fr\/la-science\/tout-va-mieux\/senergiser\/\">S&#x2019;&#xE9;nergiser<\/a><\/h3><div class=\"benefits_more_link\"><i class=\"fa-solid fa-arrow-right\"><\/i><\/div><\/div><\/div><\/div><div class=\"benefitsposts spm\"><div class=\"benefitsposts_inner\"><div class=\"thumbimage\"><img src=\"https:\/\/ecsdev.participaction.com\/wp-content\/uploads\/2022\/09\/PERIOD-list-img.jpg\" alt=\"A woman in boxing gloves hitting tampon\" title=\"\"\/><\/div><div class=\"mainfeaturetitle\"><h3 class=\"benefits_title\"><a href=\"https:\/\/ecsdev.participaction.com\/fr\/la-science\/tout-va-mieux\/spm\/\">SPM<\/a><\/h3><div class=\"benefits_more_link\"><i class=\"fa-solid fa-arrow-right\"><\/i><\/div><\/div><\/div><\/div><div class=\"benefitsposts vieillir\"><div class=\"benefitsposts_inner\"><div class=\"thumbimage\"><img src=\"https:\/\/ecsdev.participaction.com\/wp-content\/uploads\/2022\/09\/Aging-banner-list-img.jpg\" alt=\"An older man skipping with two children holding the rope\" title=\"\"\/><\/div><div class=\"mainfeaturetitle\"><h3 class=\"benefits_title\"><a href=\"https:\/\/ecsdev.participaction.com\/fr\/la-science\/tout-va-mieux\/vieillir\/\">Vieillir<\/a><\/h3><div class=\"benefits_more_link\"><i class=\"fa-solid fa-arrow-right\"><\/i><\/div><\/div><\/div><\/div><\/div>[\/et_pb_code][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=&#xBB;1&#x2033; admin_label=&#xBB;FR &#x2013; Discover More Benefits&#xBB; _builder_version=&#xBB;4.18.0&#x2033; _module_preset=&#xBB;default&#xBB; background_color=&#xBB;#c7eff9&#x2033; locked=&#xBB;off&#xBB; global_colors_info=&#xBB;{}&#xBB;][et_pb_row _builder_version=&#xBB;4.17.6&#x2033; _module_preset=&#xBB;default&#xBB; global_colors_info=&#xBB;{}&#xBB;][et_pb_column type=&#xBB;4_4&#x2033; _builder_version=&#xBB;4.17.6&#x2033; _module_preset=&#xBB;default&#xBB; global_colors_info=&#xBB;{}&#xBB;][et_pb_text _builder_version=&#xBB;4.18.0&#x2033; _module_preset=&#xBB;default&#xBB; header_2_text_align=&#xBB;center&#xBB; header_2_text_color=&#xBB;#4e2683&#x2033; header_2_font_size=&#xBB;50px&#xBB; header_2_line_height=&#xBB;58px&#xBB; width=&#xBB;100%&#xBB; max_width_last_edited=&#xBB;off|desktop&#xBB; module_alignment=&#xBB;center&#xBB; custom_margin=&#xBB;||30px||false|false&#xBB; custom_margin_tablet=&#xBB;||20px||false|false&#xBB; custom_margin_phone=&#xBB;||15px||false|false&#xBB; custom_margin_last_edited=&#xBB;on|phone&#xBB; animation_style=&#xBB;fade&#xBB; animation_duration=&#xBB;700ms&#xBB; header_2_font_size_tablet=&#xBB;40px&#xBB; header_2_font_size_phone=&#xBB;32px&#xBB; header_2_font_size_last_edited=&#xBB;on|phone&#xBB; header_2_line_height_tablet=&#xBB;44px&#xBB; header_2_line_height_phone=&#xBB;36px&#xBB; header_2_line_height_last_edited=&#xBB;on|desktop&#xBB; locked=&#xBB;off&#xBB; global_colors_info=&#xBB;{}&#xBB;]\n<h2>D&#xE9;couvrez d&#x2019;autres bienfaits<\/h2>\n<p>[\/et_pb_text][et_pb_code module_class=&#xBB;all-benefits-list-main&#xBB; _builder_version=&#xBB;4.18.0&#x2033; _module_preset=&#xBB;default&#xBB; animation_style=&#xBB;fade&#xBB; animation_duration=&#xBB;700ms&#xBB; global_colors_info=&#xBB;{}&#xBB;]<\/p><div class=\"replacebenefits\"><div class=\"benefitsposts bien-etre\"><div class=\"benefitsposts_inner\"><div class=\"thumbimage\"><img src=\"https:\/\/ecsdev.participaction.com\/wp-content\/uploads\/2022\/09\/WELLNESS-featured.jpg\" alt=\"A woman balancing on large stones \" title=\"\"\/><\/div><div class=\"mainfeaturetitle\"><h3 class=\"benefits_title\"><a href=\"https:\/\/ecsdev.participaction.com\/fr\/la-science\/tout-va-mieux\/bien-etre\/\">Bien-&#xEA;tre<\/a><\/h3><div class=\"benefits_more_link\"><i class=\"fa-solid fa-arrow-right\"><\/i><\/div><\/div><\/div><\/div><div class=\"benefitsposts digerer\"><div class=\"benefitsposts_inner\"><div class=\"thumbimage\"><img src=\"https:\/\/ecsdev.participaction.com\/wp-content\/uploads\/2022\/09\/POOP-list-img.jpg\" alt=\"Image of woman in yoga pose on roll of toilet paper\" title=\"\"\/><\/div><div class=\"mainfeaturetitle\"><h3 class=\"benefits_title\"><a href=\"https:\/\/ecsdev.participaction.com\/fr\/la-science\/tout-va-mieux\/digerer\/\">Dig&#xE9;rer<\/a><\/h3><div class=\"benefits_more_link\"><i class=\"fa-solid fa-arrow-right\"><\/i><\/div><\/div><\/div><\/div><div class=\"benefitsposts dormir\"><div class=\"benefitsposts_inner\"><div class=\"thumbimage\"><img src=\"https:\/\/ecsdev.participaction.com\/wp-content\/uploads\/2022\/09\/Sleeping-banner.jpg\" alt=\"An image of a woman in yoga pose on a bed\" title=\"\"\/><\/div><div class=\"mainfeaturetitle\"><h3 class=\"benefits_title\"><a href=\"https:\/\/ecsdev.participaction.com\/fr\/la-science\/tout-va-mieux\/dormir\/\">Dormir<\/a><\/h3><div class=\"benefits_more_link\"><i class=\"fa-solid fa-arrow-right\"><\/i><\/div><\/div><\/div><\/div><div class=\"benefitsposts senergiser\"><div class=\"benefitsposts_inner\"><div class=\"thumbimage\"><img src=\"https:\/\/ecsdev.participaction.com\/wp-content\/uploads\/2022\/09\/Energy-banner-list-img-1.jpg\" alt=\"Senior man \" title=\"\"\/><\/div><div class=\"mainfeaturetitle\"><h3 class=\"benefits_title\"><a href=\"https:\/\/ecsdev.participaction.com\/fr\/la-science\/tout-va-mieux\/senergiser\/\">S&#x2019;&#xE9;nergiser<\/a><\/h3><div class=\"benefits_more_link\"><i class=\"fa-solid fa-arrow-right\"><\/i><\/div><\/div><\/div><\/div><div class=\"benefitsposts spm\"><div class=\"benefitsposts_inner\"><div class=\"thumbimage\"><img src=\"https:\/\/ecsdev.participaction.com\/wp-content\/uploads\/2022\/09\/PERIOD-list-img.jpg\" alt=\"A woman in boxing gloves hitting tampon\" title=\"\"\/><\/div><div class=\"mainfeaturetitle\"><h3 class=\"benefits_title\"><a href=\"https:\/\/ecsdev.participaction.com\/fr\/la-science\/tout-va-mieux\/spm\/\">SPM<\/a><\/h3><div class=\"benefits_more_link\"><i class=\"fa-solid fa-arrow-right\"><\/i><\/div><\/div><\/div><\/div><div class=\"benefitsposts vieillir\"><div class=\"benefitsposts_inner\"><div class=\"thumbimage\"><img src=\"https:\/\/ecsdev.participaction.com\/wp-content\/uploads\/2022\/09\/Aging-banner-list-img.jpg\" alt=\"An older man skipping with two children holding the rope\" title=\"\"\/><\/div><div class=\"mainfeaturetitle\"><h3 class=\"benefits_title\"><a href=\"https:\/\/ecsdev.participaction.com\/fr\/la-science\/tout-va-mieux\/vieillir\/\">Vieillir<\/a><\/h3><div class=\"benefits_more_link\"><i class=\"fa-solid fa-arrow-right\"><\/i><\/div><\/div><\/div><\/div><\/div>[\/et_pb_code][\/et_pb_column][\/et_pb_row][\/et_pb_section]\n","protected":false},"excerpt":{"rendered":"<p>VieillirBougez maintenant, pour un avenir en sant&#xE9;Vieillir fait in&#xE9;vitablement partie de la vie. Et le passage du temps peut aussi entra&#xEE;ner certains probl&#xE8;mes comme des douleurs, un d&#xE9;clin cognitif, un risque accru de maladies chroniques et, dans certains cas, de l&#x2019;isolement social. La bonne nouvelle? &#xCA;tre actif peut vous aider &#xE0; rester fort, autonome et [&#x2026;]<\/p>\n","protected":false},"author":14,"featured_media":277317,"parent":265739,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"_et_pb_use_builder":"on","_et_pb_old_content":"<h2>Rock-a-bye baby<\/h2>\r\nDo you toss and turn at night or have trouble falling asleep? Are you feeling tired throughout the day and can\u2019t wait to crawl back under the covers? It turns out, you're not alone. According to Statistics Canada, almost half of Canadians don't wake refreshed.<sup>1<\/sup> It\u2019s time to Sleep Better.\r\n<h2>The sleep\/stress connection<\/h2>\r\nFor a good night\u2019s sleep and to maintain our body clock, known as our \u201ccircadian rhythm\u201d, experts recommend 7-9 hours of uninterrupted sleep for adults.<sup>2<\/sup> This rhythm works closely with the hormones in our bodies, such as cortisol. Cortisol is released during times of stress and elevated levels of this hormone make it harder for us to fall and stay asleep. Additionally, only 16% of Canadian adults are meeting the <a href=\"\/en\/benefits-and-guidelines\/adults-18-to-64\">Canadian Physical Activity Guidelines for Adults 18-64<\/a>.\r\n\r\n<img class=\"alignright size-medium wp-image-263297\" src=\"https:\/\/ecsdev.participaction.com\/wp-content\/uploads\/2022\/07\/sleep-better-yawning-woman-300x300.jpg\" alt=\"sleep better yawning woman\" width=\"300\" height=\"300\" \/>\r\n\r\nWhich means we're not tiring ourselves out each day for a deep sleep \u2013 and in turn, we're not sleeping well enough to wake refreshed.<sup>3<\/sup> With stress rates rising<sup>4<\/sup> across Canada, it\u2019s no wonder many of us are sleep deprived.\r\n\r\nThere is an answer. Balancing our hormones and staying active can help. By getting 150 minutes of moderate to vigorous physical activity weekly, you\u2019ll be catching Z\u2019s like a pro in no time.\r\n\r\n<strong>Move more. Sleep More.<\/strong>\r\n\r\nPhysical activity provides us with natural stress relief. Our body decreases cortisol levels when we increase our oxygen levels, and aerobic activities can do just that. Cortisol levels can also be lowered through mindfulness-based activities, which help calm our nervous system.\r\n<h2>\u201cThere does not seem to be one major organ within the body, or process within the brain, that isn\u2019t optimally enhanced by sleep (and detrimentally impaired when we don\u2019t get enough).\u201d<\/h2>\r\n\u2014 Matthew Walker, PhD and author of Why We Sleep\r\n\r\nTo help you Sleep Better, some recommendations include:\r\n<ul>\r\n \t<li>Aim for roughly 30 minutes of moderate to vigorous physical activity per day like <a href=\"\/en\/resources\/swimming\">swimming<\/a> or <a href=\"\/en\/resources\/running\">running<\/a> to contribute to your 150 minutes of weekly activity.<\/li>\r\n \t<li>Improve your inner calm with a <a href=\"\/en\/resources\/tai-chi\">tai chi<\/a> or <a href=\"\/en\/resources\/yoga\">yoga<\/a> class.<\/li>\r\n \t<li>Avoid screens before bedtime which suppress melatonin, a hormone involved in your circadian rhythm.<sup>5<\/sup><\/li>\r\n \t<li>Avoid alcohol and large amounts of caffeine or spicy foods before bed. Consuming these may keep you awake and cause gastric disturbances.<\/li>\r\n \t<li>Avoid strenuous activity close to bedtime. Gentle stretching, or a <a href=\"\/en\/resources\/walking\">walk<\/a> outdoors are all excellent ways to prepare your body for sleep mode.<\/li>\r\n \t<li>Establish a calming and relaxing bedtime routine, such as reading or a warm bath to signal to your brain and body that it\u2019s time to log-off.<\/li>\r\n<\/ul>\r\n<h2>References<\/h2>\r\n1. Chaput et al., (2017). Duration and quality of sleep among Canadians aged 18 to 79.. <a href=\"https:\/\/www150.statcan.gc.ca\/n1\/pub\/82-003-x\/2017009\/article\/54857-eng.htm\">Retrieved from https:\/\/www150.statcan.gc.ca\/n1\/pub\/82-003-x\/2017009\/article\/54857-eng.htm<\/a>\r\n\r\n2. National Sleep Foundation. (2015). National Sleep Foundation Recommends New Sleep Times.. <a href=\"https:\/\/sleepfoundation.org\/press-release\/national-sleep-foundation-recommends-new-sleep-times\">Retrieved from https:\/\/sleepfoundation.org\/press-release\/national-sleep-foundation-recommends-new-sleep-times<\/a>\r\n\r\n3. Statistics Canada. (2015). Directly measured physical activity of adults, 2012 and 2013. Statistics Canada.. <a href=\"https:\/\/www150.statcan.gc.ca\/n1\/pub\/82-625-x\/2015001\/article\/14135-eng.htm\">Retrieved from https:\/\/www150.statcan.gc.ca\/n1\/pub\/82-625-x\/2015001\/article\/14135-eng.htm<\/a>\r\n\r\n4. Statistics Canada. (2014). Perceived Life Stress.. <a href=\"https:\/\/www150.statcan.gc.ca\/n1\/pub\/82-625-x\/2015001\/article\/14188-eng.htm\">Retrieved from https:\/\/www150.statcan.gc.ca\/n1\/pub\/82-625-x\/2015001\/article\/14188-eng.htm<\/a>\r\n\r\n5. University of Haifa. (2017). Blue light emitted by screens damages our sleep.. <a href=\"https:\/\/www.sciencedaily.com\/releases\/2017\/08\/170822103434.htm\">Retrieved from https:\/\/www.sciencedaily.com\/releases\/2017\/08\/170822103434.htm<\/a>","_et_gb_content_width":"","inline_featured_image":false,"footnotes":""},"categories":[3],"tags":[],"benefits":[153],"class_list":["post-263586","page","type-page","status-publish","has-post-thumbnail","hentry","category-non-classifiee","benefits-physical-fr"],"acf":[],"_links":{"self":[{"href":"https:\/\/ecsdev.participaction.com\/fr\/wp-json\/wp\/v2\/pages\/263586"}],"collection":[{"href":"https:\/\/ecsdev.participaction.com\/fr\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/ecsdev.participaction.com\/fr\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/ecsdev.participaction.com\/fr\/wp-json\/wp\/v2\/users\/14"}],"replies":[{"embeddable":true,"href":"https:\/\/ecsdev.participaction.com\/fr\/wp-json\/wp\/v2\/comments?post=263586"}],"version-history":[{"count":36,"href":"https:\/\/ecsdev.participaction.com\/fr\/wp-json\/wp\/v2\/pages\/263586\/revisions"}],"predecessor-version":[{"id":302548,"href":"https:\/\/ecsdev.participaction.com\/fr\/wp-json\/wp\/v2\/pages\/263586\/revisions\/302548"}],"up":[{"embeddable":true,"href":"https:\/\/ecsdev.participaction.com\/fr\/wp-json\/wp\/v2\/pages\/265739"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ecsdev.participaction.com\/fr\/wp-json\/wp\/v2\/media\/277317"}],"wp:attachment":[{"href":"https:\/\/ecsdev.participaction.com\/fr\/wp-json\/wp\/v2\/media?parent=263586"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ecsdev.participaction.com\/fr\/wp-json\/wp\/v2\/categories?post=263586"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ecsdev.participaction.com\/fr\/wp-json\/wp\/v2\/tags?post=263586"},{"taxonomy":"benefits","embeddable":true,"href":"https:\/\/ecsdev.participaction.com\/fr\/wp-json\/wp\/v2\/benefits?post=263586"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}