{"id":57503,"date":"2023-04-13T08:04:35","date_gmt":"2023-04-13T06:04:35","guid":{"rendered":"https:\/\/www.fiftyandmemagazine.be\/fr\/?p=57503"},"modified":"2023-04-12T22:29:28","modified_gmt":"2023-04-12T20:29:28","slug":"mieux-gerer-ses-insomnies","status":"publish","type":"post","link":"https:\/\/www.fiftyandmemagazine.be\/fr\/sante\/garder-la-forme\/mieux-gerer-ses-insomnies","title":{"rendered":"Mieux g\u00e9rer ses insomnies"},"content":{"rendered":"<span class=\"span-reading-time rt-reading-time\" style=\"display: block;\"><span class=\"rt-label rt-prefix\">Reading Time: <\/span> <span class=\"rt-time\"> 2<\/span> <span class=\"rt-label rt-postfix\">minutes<\/span><\/span><p>Quel est le ou la quinquag\u00e9naire \u00e0 pouvoir se vanter d\u2019un sommeil parfait en permanence ? Le stress, la m\u00e9nopause et autres probl\u00e8mes de sant\u00e9 peuvent influer sur sa qualit\u00e9. Avec ces fameuses <strong>insomnies<\/strong> qui peuvent ruiner tout espoir d\u2019une nuit de repos. Un trouble pour lequel existent des solutions.<\/p>\n<h2>\nLes insomnies : de quoi parle-t-on ?<\/h2>\n<p>Deux types d\u2019insomnies cohabitent. Passag\u00e8re, quand elle se r\u00e9v\u00e8le comme la cons\u00e9quence d\u2019un \u00e9v\u00e9nement survenu. Et chronique quand l\u2019insomnie survient plusieurs fois par semaine durant plus de 3 mois. Ses sympt\u00f4mes se r\u00e9sument par des difficult\u00e9s \u00e0 s\u2019endormir, des nuits courtes, des r\u00e9veils nocturnes, un r\u00e9veil matinal pr\u00e9coce.<br \/>\nQuant \u00e0 la pr\u00e9valence, l\u2019insomnie concerne environ 20% de la population. Comme l\u2019indique l\u2019Institut Scientifique de Sant\u00e9 Publique, \u00ab plus de 23% des femmes belges seraient concern\u00e9es par l\u2019insomnie, contre 17% pour les hommes. \u00bb<\/p>\n<h2>\nQuelles sont les causes fr\u00e9quentes des insomnies ?<\/h2>\n<p>De nombreux facteurs d\u00e9clencheurs entrent en jeu. Il en va ainsi de l\u2019\u00e2ge, qui influe n\u00e9gativement sur la <a href=\"https:\/\/www.fiftyandmemagazine.be\/fr\/sante\/bien-vieillir\/comment-sassurer-un-sommeil-de-qualite\" target=\"_blank\" rel=\"noopener\">qualit\u00e9 du sommeil<\/a>. On dort souvent moins bien \u00e0 60 ans qu\u2019\u00e0 30 ans. Une vie trop stressante, une surcharge de travail, diverses pathologies, un sentiment d\u2019anxi\u00e9t\u00e9 permanente peuvent g\u00e9n\u00e9rer des insomnies. Comme aussi la prise de certains m\u00e9dicaments, pour le c\u0153ur ou pour traiter les probl\u00e8mes li\u00e9s \u00e0 l\u2019hyperthyro\u00efdie.<\/p>\n<h2>\nDes cons\u00e9quences multiples<\/h2>\n<p>Les effets de l&rsquo;insomnie peuvent affecter le quotidien \u00e0 des degr\u00e9s divers :<\/p>\n<ul>\n<li>L\u2019impression de n\u2019\u00eatre pas repos\u00e9.e<\/li>\n<li>Une somnolence diurne<\/li>\n<li>L\u2019impression d\u2019\u00eatre fatigu\u00e9.e en permanence<\/li>\n<li>Difficult\u00e9s de concentration et de m\u00e9moire<\/li>\n<li>De l\u2019irritabilit\u00e9<\/li>\n<li>De l\u2019angoisse<\/li>\n<li>Des risques de d\u00e9pression<\/li>\n<li>L\u2019envie de dormir<\/li>\n<\/ul>\n<h2>Des solutions naturelles \u00e0 l\u2019insomnie<\/h2>\n<p>\u00ab Mal dormir n\u2019est pas une fatalit\u00e9. Premi\u00e8re chose \u00e0 mettre en place : un sc\u00e9nario du coucher \u00e0 adapter \u00e0 son quotidien. Avec un horaire r\u00e9gulier, le respect des signaux comme les b\u00e2illements r\u00e9p\u00e9t\u00e9s. Un rituel du coucher d\u00e9pourvu des excitants qui peuvent nuire \u00e0 l\u2019endormissement comme la prise de caf\u00e9ine ou la consultation d\u2019\u00e9crans avant de se mettre au lit. Attention, si l\u2019alcool va aider \u00e0 s\u2019endormir rapidement, il va aussi provoquer des r\u00e9veils nocturnes avec la difficult\u00e9 de se rendormir. L\u2019important consiste \u00e0 se cr\u00e9er une routine au moment de rejoindre son lit. Avec un peu de musique, quelques pages d\u2019un livre apaisant \u00bb, explique Sarah Eluart, psy. Que faire en cas d\u2019insomnie ? \u00ab S\u00fbrement pas rester dans son lit \u00e0 ruminer et \u00e0 chercher le sommeil. Apr\u00e8s 15 minutes d\u2019\u00e9veil, levez-vous ou prenez un livre pour attendre la prochaine phase d\u2019endormissement. Et \u00e9viter le stress superflu \u00bb, conclut Sarah Eluart.<\/p>\n<h2>Quand faut-il consulter ?<\/h2>\n<p>Si l\u2019insomnie devient un obstacle \u00e0 une vie normale, une consultation aupr\u00e8s du m\u00e9decin traitant sera n\u00e9cessaire pour la recherche d\u2019une solution adapt\u00e9e. Une consultation qui peut \u00e9ventuellement \u00eatre suivie par un traitement bas\u00e9 sur des th\u00e9rapies cognitivo-comportementales (TCC) pour agir sur les origines de cette insomnie. Des th\u00e9rapies destin\u00e9es \u00e0 retrouver le sommeil et \u00e0 \u00e9viter la prise de m\u00e9dicaments. Les somnif\u00e8res pr\u00e9sentent en effet un risque \u00e9lev\u00e9 d\u2019accoutumance et des effets secondaires ainsi qu\u2019une interf\u00e9rence possible avec d\u2019autres traitements m\u00e9dicamenteux.<\/p>\n<p>&nbsp;<\/p>\n<p><em>Photo Shutterstock.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p><span class=\"span-reading-time rt-reading-time\" style=\"display: block;\"><span class=\"rt-label rt-prefix\">Reading Time: <\/span> <span class=\"rt-time\"> 2<\/span> <span class=\"rt-label rt-postfix\">minutes<\/span><\/span>Quel est le ou la quinquag\u00e9naire \u00e0 pouvoir se vanter [&hellip;]<\/p>\n","protected":false},"author":11,"featured_media":57504,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"","_lmt_disable":"","footnotes":""},"categories":[1110],"tags":[],"class_list":["post-57503","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-garder-la-forme"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Mieux g\u00e9rer ses insomnies - Fifty &amp; Me MAGAZINE<\/title>\n<meta name=\"description\" content=\"\u00c0 la cinquantaine, une vie active (trop) stressante se charge bien souvent de troubler le sommeil. 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