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Présentation midi santé sommeil

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Présentation sommeil midisanté

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  • DOWNLOAD THIS BOOKS INTO AVAILABLE FORMAT (2019 Update) ......................................................................................................................... ......................................................................................................................... Download Full PDF EBOOK here { https://soo.gd/irt2 } ......................................................................................................................... Download Full EPUB Ebook here { https://soo.gd/irt2 } ......................................................................................................................... Download Full doc Ebook here { https://soo.gd/irt2 } ......................................................................................................................... Download PDF EBOOK here { https://soo.gd/irt2 } ......................................................................................................................... Download EPUB Ebook here { https://soo.gd/irt2 } ......................................................................................................................... Download doc Ebook here { https://soo.gd/irt2 } ......................................................................................................................... ......................................................................................................................... ................................................................................................................................... eBook is an electronic version of a traditional print book THIS can be read by using a personal computer or by using an eBook reader. (An eBook reader can be a software application for use on a computer such as Microsoft's free Reader application, or a book-sized computer THIS is used solely as a reading device such as Nuvomedia's Rocket eBook.) Users can purchase an eBook on diskette or CD, but the most popular method of getting an eBook is to purchase a downloadable file of the eBook (or other reading material) from a Web site (such as Barnes and Noble) to be read from the user's computer or reading device. Generally, an eBook can be downloaded in five minutes or less ......................................................................................................................... .............. Browse by Genre Available eBooks .............................................................................................................................. Art, Biography, Business, Chick Lit, Children's, Christian, Classics, Comics, Contemporary, Cookbooks, Manga, Memoir, Music, Mystery, Non Fiction, Paranormal, Philosophy, Poetry, Psychology, Religion, Romance, Science, Science Fiction, Self Help, Suspense, Spirituality, Sports, Thriller, Travel, Young Adult, Crime, Ebooks, Fantasy, Fiction, Graphic Novels, Historical Fiction, History, Horror, Humor And Comedy, ......................................................................................................................... ......................................................................................................................... .....BEST SELLER FOR EBOOK RECOMMEND............................................................. ......................................................................................................................... Blowout: Corrupted Democracy, Rogue State Russia, and the Richest, Most Destructive Industry on Earth,-- The Ride of a Lifetime: Lessons Learned from 15 Years as CEO of the Walt Disney Company,-- Call Sign Chaos: Learning to Lead,-- StrengthsFinder 2.0,-- Stillness Is the Key,-- She Said: Breaking the Sexual Harassment Story THIS Helped Ignite a Movement,-- Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones,-- Everything Is Figureoutable,-- What It Takes: Lessons in the Pursuit of Excellence,-- Rich Dad Poor Dad: What the Rich Teach Their Kids About Money THIS the Poor and Middle Class Do Not!,-- The Total Money Makeover: Classic Edition: A Proven Plan for Financial Fitness,-- Shut Up and Listen!: Hard Business Truths THIS Will Help You Succeed, ......................................................................................................................... .........................................................................................................................
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  • DOWNLOAD THIS BOOKS INTO AVAILABLE FORMAT (2019 Update) ......................................................................................................................... ......................................................................................................................... Download Full PDF EBOOK here { https://soo.gd/irt2 } ......................................................................................................................... Download Full EPUB Ebook here { https://soo.gd/irt2 } ......................................................................................................................... Download Full doc Ebook here { https://soo.gd/irt2 } ......................................................................................................................... Download PDF EBOOK here { https://soo.gd/irt2 } ......................................................................................................................... Download EPUB Ebook here { https://soo.gd/irt2 } ......................................................................................................................... Download doc Ebook here { https://soo.gd/irt2 } ......................................................................................................................... ......................................................................................................................... ................................................................................................................................... eBook is an electronic version of a traditional print book THIS can be read by using a personal computer or by using an eBook reader. (An eBook reader can be a software application for use on a computer such as Microsoft's free Reader application, or a book-sized computer THIS is used solely as a reading device such as Nuvomedia's Rocket eBook.) Users can purchase an eBook on diskette or CD, but the most popular method of getting an eBook is to purchase a downloadable file of the eBook (or other reading material) from a Web site (such as Barnes and Noble) to be read from the user's computer or reading device. Generally, an eBook can be downloaded in five minutes or less ......................................................................................................................... .............. Browse by Genre Available eBooks .............................................................................................................................. Art, Biography, Business, Chick Lit, Children's, Christian, Classics, Comics, Contemporary, Cookbooks, Manga, Memoir, Music, Mystery, Non Fiction, Paranormal, Philosophy, Poetry, Psychology, Religion, Romance, Science, Science Fiction, Self Help, Suspense, Spirituality, Sports, Thriller, Travel, Young Adult, Crime, Ebooks, Fantasy, Fiction, Graphic Novels, Historical Fiction, History, Horror, Humor And Comedy, ......................................................................................................................... ......................................................................................................................... .....BEST SELLER FOR EBOOK RECOMMEND............................................................. ......................................................................................................................... Blowout: Corrupted Democracy, Rogue State Russia, and the Richest, Most Destructive Industry on Earth,-- The Ride of a Lifetime: Lessons Learned from 15 Years as CEO of the Walt Disney Company,-- Call Sign Chaos: Learning to Lead,-- StrengthsFinder 2.0,-- Stillness Is the Key,-- She Said: Breaking the Sexual Harassment Story THIS Helped Ignite a Movement,-- Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones,-- Everything Is Figureoutable,-- What It Takes: Lessons in the Pursuit of Excellence,-- Rich Dad Poor Dad: What the Rich Teach Their Kids About Money THIS the Poor and Middle Class Do Not!,-- The Total Money Makeover: Classic Edition: A Proven Plan for Financial Fitness,-- Shut Up and Listen!: Hard Business Truths THIS Will Help You Succeed, ......................................................................................................................... .........................................................................................................................
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  • DOWNLOAD THAT BOOKS INTO AVAILABLE FORMAT (2019 Update) ......................................................................................................................... ......................................................................................................................... Download Full PDF EBOOK here { http://shorturl.at/mzUV6 } ......................................................................................................................... Download Full EPUB Ebook here { http://shorturl.at/mzUV6 } ......................................................................................................................... Download Full doc Ebook here { http://shorturl.at/mzUV6 } ......................................................................................................................... Download PDF EBOOK here { http://shorturl.at/mzUV6 } ......................................................................................................................... Download EPUB Ebook here { http://shorturl.at/mzUV6 } ......................................................................................................................... Download doc Ebook here { http://shorturl.at/mzUV6 } ......................................................................................................................... ......................................................................................................................... ................................................................................................................................... eBook is an electronic version of a traditional print book that can be read by using a personal computer or by using an eBook reader. (An eBook reader can be a software application for use on a computer such as Microsoft's free Reader application, or a book-sized computer that is used solely as a reading device such as Nuvomedia's Rocket eBook.) Users can purchase an eBook on diskette or CD, but the most popular method of getting an eBook is to purchase a downloadable file of the eBook (or other reading material) from a Web site (such as Barnes and Noble) to be read from the user's computer or reading device. Generally, an eBook can be downloaded in five minutes or less ......................................................................................................................... .............. Browse by Genre Available eBooks .............................................................................................................................. Art, Biography, Business, Chick Lit, Children's, Christian, Classics, Comics, Contemporary, Cookbooks, Manga, Memoir, Music, Mystery, Non Fiction, Paranormal, Philosophy, Poetry, Psychology, Religion, Romance, Science, Science Fiction, Self Help, Suspense, Spirituality, Sports, Thriller, Travel, Young Adult, Crime, Ebooks, Fantasy, Fiction, Graphic Novels, Historical Fiction, History, Horror, Humor And Comedy, ......................................................................................................................... ......................................................................................................................... .....BEST SELLER FOR EBOOK RECOMMEND............................................................. ......................................................................................................................... Blowout: Corrupted Democracy, Rogue State Russia, and the Richest, Most Destructive Industry on Earth,-- The Ride of a Lifetime: Lessons Learned from 15 Years as CEO of the Walt Disney Company,-- Call Sign Chaos: Learning to Lead,-- StrengthsFinder 2.0,-- Stillness Is the Key,-- She Said: Breaking the Sexual Harassment Story That Helped Ignite a Movement,-- Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones,-- Everything Is Figureoutable,-- What It Takes: Lessons in the Pursuit of Excellence,-- Rich Dad Poor Dad: What the Rich Teach Their Kids About Money That the Poor and Middle Class Do Not!,-- The Total Money Makeover: Classic Edition: A Proven Plan for Financial Fitness,-- Shut Up and Listen!: Hard Business Truths that Will Help You Succeed, ......................................................................................................................... .........................................................................................................................
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Présentation midi santé sommeil

  1. 1. Le sommeil Mme Violaine Londe www.reseau-morphee.fr
  2. 2. Le programme • A quoi sert le sommeil? Quels besoins? • Structure du sommeil • Mécanismes du sommeil • Les troubles du sommeil • Les écrans - Amis et ennemis du sommeil • Sommeil et travail à horaires décalés • Quelle prise en charge? Quels outils?
  3. 3. A quoi sert le sommeil? • Récupération et restauration du métabolisme • Vigilance et performances diurnes • Systèmes immunitaires • Gestion des émotions • Humeur • Processus de mémorisation
  4. 4. Les besoins de sommeil • Durée variable - Moyenne: 7.5 - 8 h - Long dormeur: > 9.5 h - Court dormeur: < 6.5 h - 11heures chez l’enfant - Entre 9 et 10h pour l’ado… • Rythme circadien - du soir, - du matin • Se modifient avec l’âge • Fort héritage génétique
  5. 5. A chacun son sommeil 14 à 17 h 12 à 15 h 11 à 14 h 10 à 13 heures 9 à 11 heures 8 à 10 heures 7 à 9 heures 7 à 8 heures 7 à 9 heures
  6. 6. L’architecture du sommeil Cycle de sommeil S. paradoxal
  7. 7. 7:00 23:007:00 7:0023:00 17:00 17:00 L’interaction des deux mécanismes génère l’efficacité du sommeil (sensation de somnolence se superpose à pression de sommeil) Les processus H et C doivent s’ajuster pour optimiser la qualité du sommeil La régulation du sommeil H C D’après A. Borbély Homéostasie Circadien
  8. 8. • Il existe un rythme endogène qui persiste en dehors de toute indication temporelle • Sa rythmicité est le plus souvent supérieure à 24h Une remise à l’heure journalière est donc nécessaire, grâce aux synchroniseurs Le principal synchroniseur est la lumière Le sommeil suit un rythme circadien Le noyau suprachiasmatique renseigne les horloges centrales et donne l’information à l’épiphyse, qui sécrète la mélatonine, hormone « donneuse du temps »
  9. 9. Notre horloge biologique est entraînée par la lumière 9 lumière Exercice physique activités sociales travail repas … et les activités de la journée Les synchroniseurs de l’horloge
  10. 10. 7:00 23:007:00 7:0023:00 17:00 17:00 Influence de la lumière le soir nuit nuit Lumière et rythme circadien La lumière des écrans est de nature à retarder notre période de propension au sommeil L’activité physique joue le même rôle
  11. 11. • Les horaires irréguliers • Les privations de sommeil • L’exercice physique pratiqué le soir Le décalage de l’horloge est renforcé par : Le sommeil est fragilisé par les écrans… …et par certains comportements • La stimulation intense de certains jeux • Les activités sociales connectées le soir (smartphone, réseaux sociaux • L’absence de déconnection et de retrait
  12. 12. Les troubles du sommeil Le sommeil peut être: perturbéenvahissant le jourinsuffisant ou de mauvaise qualité  Retard de phase  Anxiété  Dépression  Syndrome des Jambes Sans Repos  Insomnie Psychophysiologique  Privation de sommeil  Retard de phase  Effets des toxiques  Apnées du sommeil  Narcolepsie  Hypersomnie idiopathique  Dépression  Rythmies  Somnambulisme  Terreurs nocturnes  Cauchemars  Enurésie ?
  13. 13. Les insomnies L’insomnie touche 1/3 des personnes, elle est sévère dans ≈10% des cas Différentes causes possibles: anxiété, dépression, café, douleurs, etc… L’insomnie, à l’origine provoquée par une situation particulière, peut être secondairement entretenue par « la peur de ne pas dormir » Il n’y a donc pas UNE mais DES insomnies, dont il faut chercher la ou les causes.
  14. 14. Syndrome d’apnées obstructives Ventilation normale Apnée Un véritable marathon la nuit…
  15. 15. Syndrome des jambes sans repos  Sensation d’impatiences, d’inconfort des membres inférieurs, associée à des sensations désagréables  Avec un besoin impérieux de bouger les jambes  Survenant ou s’aggravant au repos, le soir ou la nuit (théâtre, avion, dîner…)  Soulagée par le fait de remuer les jambes (marche) En pratique : si symptômes évocateurs orienter vers un médecin du sommeil. Peut être secondaire à des médicaments. Le syndrome des Mouvements Périodiques des Jambes Présent chez 45% des >60 ans Associé au SJSR dans 80% des cas Non perçu par le patient Entraine fragmentation du sommeil et sommeil léger
  16. 16. Les parasomnies Somnambulisme Terreurs nocturnes Énurésie Rythmies Hallucinations Rêves Cauchemars Paralysie
  17. 17. Les pièges du sommeil Le cannabis Facilite certes l’endormissement Mais diminue sommeil paradoxal Rebond d’insomnie à l’arrêt Altère performances Le café Facilite certes l’endormissement, mais: Augmente la somnolence (risque d’accident) Fractionne le sommeil en deuxième partie de nuit Augmente la survenue de cauchemars Altère les performances L’alcool Peut retarder l’endormissement Allège le sommeil
  18. 18. Les signes d’alarme • Symptômes de dépression et /ou d’anxiété • Apparition des troubles scolaires • Temps de sommeil très réduit • Un ronflement ++ • Hallucinations/ paralysies/cataplexie • Horaires irréguliers • Retards matinaux fréquents • Consommation d’ hypnotiques, de cannabis ou d’alcool pour s’endormir • Temps excessif sur les écrans
  19. 19. Un bon sommeil Une pression du sommeil adéquate Une horloge biologique bien réglée Un sommeil reposant Un temps passé au lit en adéquation avec ses besoins Pas de trouble organique du sommeil Bonne gestion du stress, et de l’anxiété Une bonne hygiène du sommeil
  20. 20. Messages clés pour un bon sommeil • Connaître ses besoins de sommeil (quantité et qualité) • Favoriser la bonne rythmicité de l’alternance veille-sommeil et la synchronisation des différents rythmes: l’horloge biologique et les synchroniseurs • Préparer son sommeil: journée active et « sas de décompression »
  21. 21. Comment préserver son sommeil • Garder des horaires de lever réguliers • Profiter de la lumière le matin • Favoriser tout ce qui est éveillant le matin : douche au lever, sport • Etre bien actif dans la journée pour marquer l’amplitude veille sommeil • Eviter les excitants en fin d’après midi et le soir • Créer un environnement favorable au sommeil: chambre aérée, calme, température entre 18 et 22 degrés • Préparer le coucher : – arrêt de toute activité stimulante 2 h avant le coucher (ordinateur), – arrêt du téléphone, – passer à des activités calmes (lecture, musique) et relaxantes
  22. 22. Précise: Les horaires de coucher et de lever L’heure d ’endormissement Les réveils dans la nuit L’efficacité du sommeil La qualité du sommeil La qualité de l’éveil Utile Permet une consultation plus efficace Dédramatise l’insomnie Permet de faire le point sur l’hygiène du sommeil pratiquée par le patient L’agenda de sommeil
  23. 23. Un temps dédié au sommeil JE VAIS REPONDRE D’ABORD ET JE DORMIRAI APRES ! Connecté ou dormir …il faut choisir
  24. 24. www.reseau-morphee.fr

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