{"id":10902,"date":"2022-08-29T13:47:07","date_gmt":"2022-08-29T11:47:07","guid":{"rendered":"https:\/\/equilli.com\/?p=10902"},"modified":"2022-08-29T13:47:41","modified_gmt":"2022-08-29T11:47:41","slug":"3-conseils-sur-le-decalage-horaire-pour-eviter-les-problemes-de-sommeil","status":"publish","type":"post","link":"https:\/\/equilli.com\/fr\/3-conseils-sur-le-decalage-horaire-pour-eviter-les-problemes-de-sommeil\/","title":{"rendered":"3 conseils sur le d\u00e9calage horaire pour \u00e9viter les probl\u00e8mes de sommeil"},"content":{"rendered":"

[vc_row][vc_column][vc_column_text]Voler sur de longues distances et traverser diff\u00e9rents fuseaux horaires a souvent un effet sur notre rythme veille-sommeil.<\/strong> On parle de d\u00e9calage horaire lorsque notre horloge biologique ne correspond pas \u00e0 l’heure locale, ce qui perturbe notre organisme et provoque des sensations de fatigue, d’insomnie, de somnolence, voire des maux de t\u00eate et des troubles digestifs.<\/p>\n

Vous pr\u00e9voyez un long voyage en avion<\/strong> prochainement ? Voici trois conseils sur le d\u00e9calage horaire pour intercepter les probl\u00e8mes de sommeil et pr\u00e9venir la fatigue.<\/p>\n

Conseil 1 pour le d\u00e9calage horaire : surveillez votre alimentation<\/h2>\n

\u00c9vitez l’alcool et la caf\u00e9ine<\/strong> juste avant et pendant le vol. Dans l’atmosph\u00e8re t\u00e9nue de l’avion, ceux-ci ont un effet important sur le corps, ce qui vous d\u00e9shydrate et vous fait dormir moins profond\u00e9ment<\/strong> respectivement. De plus, l’alcool et la caf\u00e9ine provoquent l’irritabilit\u00e9 et le stress. Notre conseil ? Buvez beaucoup d’eau ! C’est vraiment un must pour contrer les \u00e9tourdissements et la fatigue.<\/p>\n

En outre, \u00e9vitez les repas lourds et tenez compte de l’heure \u00e0 laquelle il est possible de manger \u00e0 destination.<\/strong><\/p>\n

\"\"<\/a><\/span><\/h2>\n

Conseil pour le d\u00e9calage horaire 2 : surveillez votre sommeil<\/h2>\n

Vous partez bient\u00f4t en voyage en avion ? Adaptez ensuite votre rythme de sommeil \u00e0 l’avance pour \u00e9viter tout probl\u00e8me de sommeil.<\/strong> Fatigu\u00e9 et stress\u00e9 au moment de monter dans l’avion, vous \u00eates plus susceptible de souffrir du d\u00e9calage horaire.<\/p>\n

Couchez-vous un peu plus t\u00f4t ou un peu plus tard quelques jours avant votre voyage pour armer votre corps contre les effets du nouveau fuseau horaire<\/strong> et r\u00e9duire le temps de r\u00e9cup\u00e9ration. Vous voyagez vers l’est ? Ensuite, allez vous coucher une ou deux heures plus t\u00f4t que d’habitude. Dormez une ou deux heures plus tard si vous voyagez en direction de l’ouest.<\/p>\n

Pr\u00e9voyez \u00e9galement des bouchons d’oreille et \u00e9ventuellement un masque de sommeil pour l’avion.<\/strong> Ils vous aideront \u00e0 dormir sans \u00eatre d\u00e9rang\u00e9, malgr\u00e9 les diff\u00e9rences de pression, le bruit des autres passagers et l’exc\u00e8s de lumi\u00e8re.<\/p>\n

Conseil 3 pour le d\u00e9calage horaire : donnez un coup de pouce \u00e0 votre horloge biologique<\/h2>\n

Vous \u00eates arriv\u00e9 \u00e0 destination ? Ajustez votre horloge interne \u00e0 l’heure locale<\/strong> en ralentissant ou en acc\u00e9l\u00e9rant. Le cr\u00e9puscule et l’obscurit\u00e9 ralentissent votre horloge, tandis que la lumi\u00e8re vive et le soleil l’acc\u00e9l\u00e8rent. Par exemple, retarder le sommeil en recherchant l’air frais et la lumi\u00e8re du soleil, ou rechercher l’obscurit\u00e9 pour s’endormir plus rapidement. Il faut environ un jour par fuseau horaire pour r\u00e9gler votre horloge biologique.<\/p>\n

Ne c\u00e9dez pas \u00e0 la fatigue sur place, mais faites tout ce que vous pouvez pour vous mettre au rythme de votre destination.[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space][vc_cta h2=\u00a0\u00bbUn matelas personnalis\u00e9 \u00e0 votre corps\u00a0\u00bb h4=\u00a0\u00bbSleep Scan personnel gratuit dans nos magasins Equilli\u00a0\u00bb color=\u00a0\u00bbsandy-brown\u00a0\u00bb add_button=\u00a0\u00bbright\u00a0\u00bb btn_title=\u00a0\u00bbPrenez rendez-vous dans votre r\u00e9gion\u00a0\u00bb btn_color=\u00a0\u00bbsandy-brown\u00a0\u00bb btn_link=\u00a0\u00bburl:https%3A%2F%2Fequilli.com%2Ffr%2Fmagasins%2F|title:Winkels\u00a0\u00bb][\/vc_cta][\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"

[vc_row][vc_column][vc_column_text]Voler sur de longues distances et traverser diff\u00e9rents fuseaux horaires a souvent un effet sur notre rythme veille-sommeil. On parle de d\u00e9calage horaire lorsque notre horloge biologique ne correspond pas \u00e0 l’heure locale, ce qui perturbe notre organisme et provoque des sensations de fatigue, d’insomnie, de somnolence, voire des maux de t\u00eate et des troubles […]<\/p>\n","protected":false},"author":28,"featured_media":10903,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[16],"tags":[],"class_list":["post-10902","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized-fr"],"acf":[],"yoast_head":"\n3 conseils sur le d\u00e9calage horaire pour \u00e9viter les probl\u00e8mes de sommeil - Equilli<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/equilli.com\/fr\/3-conseils-sur-le-decalage-horaire-pour-eviter-les-problemes-de-sommeil\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"3 conseils sur le d\u00e9calage horaire pour \u00e9viter les probl\u00e8mes de sommeil - Equilli\" \/>\n<meta property=\"og:description\" content=\"[vc_row][vc_column][vc_column_text]Voler sur de longues distances et traverser diff\u00e9rents fuseaux horaires a souvent un effet sur notre rythme veille-sommeil. On parle de d\u00e9calage horaire lorsque notre horloge biologique ne correspond pas \u00e0 l’heure locale, ce qui perturbe notre organisme et provoque des sensations de fatigue, d’insomnie, de somnolence, voire des maux de t\u00eate et des troubles […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/equilli.com\/fr\/3-conseils-sur-le-decalage-horaire-pour-eviter-les-problemes-de-sommeil\/\" \/>\n<meta property=\"og:site_name\" content=\"Equilli\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/EquilliSleep\" \/>\n<meta property=\"article:published_time\" content=\"2022-08-29T11:47:07+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-08-29T11:47:41+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/equilli.com\/wp-content\/uploads\/2016\/12\/jetlag-tips-slaapproblemen.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"900\" \/>\n\t<meta property=\"og:image:height\" content=\"600\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Anneleen Van Herck\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@SleepEquilli\" \/>\n<meta name=\"twitter:site\" content=\"@SleepEquilli\" \/>\n<meta name=\"twitter:label1\" content=\"\u00c9crit par\" \/>\n\t<meta name=\"twitter:data1\" content=\"Anneleen Van Herck\" \/>\n\t<meta name=\"twitter:label2\" content=\"Dur\u00e9e de lecture est.\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/equilli.com\\\/fr\\\/3-conseils-sur-le-decalage-horaire-pour-eviter-les-problemes-de-sommeil\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/equilli.com\\\/fr\\\/3-conseils-sur-le-decalage-horaire-pour-eviter-les-problemes-de-sommeil\\\/\"},\"author\":{\"name\":\"Anneleen Van Herck\",\"@id\":\"https:\\\/\\\/equilli.com\\\/be\\\/#\\\/schema\\\/person\\\/5cf3c552ea4818b648534453d487ee60\"},\"headline\":\"3 conseils sur le d\u00e9calage horaire pour \u00e9viter les probl\u00e8mes de sommeil\",\"datePublished\":\"2022-08-29T11:47:07+00:00\",\"dateModified\":\"2022-08-29T11:47:41+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/equilli.com\\\/fr\\\/3-conseils-sur-le-decalage-horaire-pour-eviter-les-problemes-de-sommeil\\\/\"},\"wordCount\":558,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/equilli.com\\\/be\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/equilli.com\\\/fr\\\/3-conseils-sur-le-decalage-horaire-pour-eviter-les-problemes-de-sommeil\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/equilli.com\\\/wp-content\\\/uploads\\\/2016\\\/12\\\/jetlag-tips-slaapproblemen.jpg\",\"articleSection\":[\"Uncategorized @fr\"],\"inLanguage\":\"fr-BE\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/equilli.com\\\/fr\\\/3-conseils-sur-le-decalage-horaire-pour-eviter-les-problemes-de-sommeil\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/equilli.com\\\/fr\\\/3-conseils-sur-le-decalage-horaire-pour-eviter-les-problemes-de-sommeil\\\/\",\"url\":\"https:\\\/\\\/equilli.com\\\/fr\\\/3-conseils-sur-le-decalage-horaire-pour-eviter-les-problemes-de-sommeil\\\/\",\"name\":\"3 conseils sur le d\u00e9calage horaire pour \u00e9viter les probl\u00e8mes de sommeil - 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