{"id":60254,"date":"2023-07-21T10:38:13","date_gmt":"2023-07-21T08:38:13","guid":{"rendered":"https:\/\/www.fiftyandmemagazine.be\/fr\/?p=60254"},"modified":"2023-07-21T10:38:13","modified_gmt":"2023-07-21T08:38:13","slug":"la-methode-nsdr-pour-se-reposer-sans-dormir","status":"publish","type":"post","link":"https:\/\/www.fiftyandmemagazine.be\/fr\/sante\/garder-la-forme\/la-methode-nsdr-pour-se-reposer-sans-dormir","title":{"rendered":"La m\u00e9thode NSDR, pour se reposer sans dormir"},"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>Dans un quotidien (sur)charg\u00e9, tous les moyens sont bons pour permettre \u00e0 chacune et chacun de r\u00e9cup\u00e9rer un tant soit peu. Quand le moment ne se pr\u00eate pas au sommeil, d\u2019aucuns pratiquent une m\u00e9thode de relaxation : la <strong>m\u00e9thode<\/strong> <strong>NSDR<\/strong>.<\/p>\n<h2>La m\u00e9thode NSDR, une pratique m\u00e9connue<\/h2>\n<p>Sous l\u2019acronyme NSDR, pour Non Sleep Deep Rest (traduit en fran\u00e7ais par \u00ab repos profond sans domir \u00bb) se profile une m\u00e9thode encore trop peu connue au sein du grand public. Invent\u00e9e par Andrew Huberman, neuroscientifique de l\u2019universit\u00e9 de Stanford, elle consiste \u00e0 pratiquer une forme de m\u00e9ditation. Ax\u00e9e sur des techniques de respiration destin\u00e9es \u00e0 provoquer une relaxation \u00e0 la fois du corps mais aussi de l\u2019esprit. Andrew Huberman d\u00e9finit sa m\u00e9thode comme \u00abl\u2019un des outils les plus efficaces pour retrouver le sommeil, la concentration et la neuroplasticit\u00e9 (les m\u00e9canismes qui permettent au cerveau de s\u2019adapter aux stimuli). \u00bb<br \/>\nUne discipline proche du yoga nidra (ou sommeil yogique) qui permet de se relaxer tout en restant dans un \u00e9tat de conscience. La m\u00e9thode se montre id\u00e9ale pour r\u00e9cup\u00e9rer rapidement ou \u00e9vacuer ces moments de tension v\u00e9cus entre deux r\u00e9unions stressantes. Pour l\u2019anecdote, elle est utilis\u00e9e au quotidien par Andrew Huberman lui-m\u00eame mais aussi par des personnalit\u00e9s, comme Sundar Pichai, Pdg de Google.<\/p>\n<h2>Comment se d\u00e9roule une s\u00e9ance de NSDR\u00a0?<\/h2>\n<p>Pour profiter au mieux d\u2019une s\u00e9ance de NSDR, mieux vaut choisir un endroit calme. D\u00e9barrass\u00e9 des bruits parasites et des stimulants comme le smartphone. La personne s\u2019assied ou s\u2019allonge confortablement sur le dos, yeux ferm\u00e9s, les membres d\u00e9tendus. Puis pratique de longs mouvements d\u2019inspiration par le nez puis d\u2019expiration par la bouche pour activer la d\u00e9tente et entrer dans un \u00e9tat de relaxation semblable \u00e0 l\u2019entr\u00e9e dans le sommeil. A ce moment elle n\u2019est plus totalement \u00e9veill\u00e9e mais pas endormie non plus. Dans un deuxi\u00e8me temps, la personne se concentre sur certaines sensations et parties de son corps dans une forme de m\u00e9ditation guid\u00e9e. La tension dispara\u00eet ensuite et le pouls ralentit. Avec cette impression de bien-\u00eatre qui permet de se relaxer. Une s\u00e9ance de 10 minutes est expliqu\u00e9e en d\u00e9tails (en anglais) par son fondateur, Andrew Huberman <a href=\"https:\/\/www.youtube.com\/watch?v=AKGrmY8OSHM\" target=\"_blank\" rel=\"noopener\">ici<\/a>.<\/p>\n<h2>Quels sont les bienfaits apport\u00e9s la m\u00e9thode NDSR ?<\/h2>\n<ul>\n<li>Un repos possible n\u2019importe o\u00f9, n\u2019importe quand. Sans devoir dormir.<\/li>\n<li>Une excellente pr\u00e9paration au sommeil profond.<\/li>\n<li>Am\u00e9lioration de la concentration.<\/li>\n<li>R\u00e9duction effective du stress.<\/li>\n<li>Am\u00e9lioration de l\u2019apprentissage.<\/li>\n<\/ul>\n<h2>Quelques pr\u00e9cautions<\/h2>\n<p>Si la pratique peut \u00eatre r\u00e9alis\u00e9e par tous, elle ne doit pourtant pas se substituer \u00e0 une nuit de sommeil classique. Ni compenser un \u00e9ventuel souci de sommeil, \u00e0 soumettre \u00e0 son m\u00e9decin traitant. Autre r\u00e9serve avanc\u00e9e par le milieu m\u00e9dical, celle de ne pas pratiquer cette m\u00e9thode trop souvent dans la journ\u00e9e. Pour ne pas, \u00e0 l\u2019instar de siestes trop longues, modifier le rythme de sommeil naturel. Avec comme cons\u00e9quence des nuits perturb\u00e9es.<\/p>\n<p>&nbsp;<\/p>\n<p><em>Photo<\/em> <em>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>Dans un quotidien (sur)charg\u00e9, tous les moyens sont bons pour [&hellip;]<\/p>\n","protected":false},"author":11,"featured_media":60256,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"no","_lmt_disable":"","footnotes":""},"categories":[1110],"tags":[],"class_list":["post-60254","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>La m\u00e9thode NSDR, pour se reposer sans dormir - Fifty &amp; 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