{"id":207941,"date":"2022-01-05T11:31:55","date_gmt":"2022-01-05T10:31:55","guid":{"rendered":"https:\/\/sherpas.com\/blog\/etre-plus-productif-chronobiologie\/"},"modified":"2024-10-21T16:25:04","modified_gmt":"2024-10-21T14:25:04","slug":"etre-plus-productif-chronobiologie","status":"publish","type":"post","link":"https:\/\/sherpas.com\/blog\/etre-plus-productif-chronobiologie\/","title":{"rendered":"Comment \u00eatre plus productif gr\u00e2ce \u00e0 la chronobiologie ? \ud83e\uddec\ud83d\udcaa"},"content":{"rendered":"\n<p>Trouver le rythme qui te correspond, choisir le bon moment pour faire telle ou telle activit\u00e9, tout \u00e7a demande une <strong>organisation toute particuli\u00e8re<\/strong>. C\u2019est long et tu ne sais pas par o\u00f9 commencer, alors on est l\u00e0 pour te parler de la <strong>chronobiologie<\/strong>. \ud83d\ude0a&nbsp; On te voit d\u00e9j\u00e0 froncer les sourcils mais pas de panique, on va tout t\u2019expliquer. \ud83d\ude09<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img decoding=\"async\" src=\"https:\/\/sherpas.com\/blog\/content\/uploads\/2022\/01\/giphy-48.gif\" alt=\"\" \/><\/figure><\/div>\n\n\n<h2 class=\"wp-block-heading\">La chronobiologie, c\u2019est quoi ?<\/h2>\n\n\n<section class=\"you-know\">\n                <div class=\"you-know__title\"><p>\ud83d\udca1 D\u00e9finition<\/p>\n<\/div>\n                        <div class=\"you-know__text\">\n            <p>Qu\u2019est-ce que c\u2019est la <strong>chronobiologie<\/strong> et \u00e0 quoi \u00e7a sert ?<\/p>\n<p>&nbsp;<\/p>\n<p>\ud83d\udc49 <em><strong>La chronobiologie<\/strong><\/em>, c\u2019est la science qui permet d\u2019\u00e9tudier les <strong>rythmes biologiques<\/strong> de ton corps, c\u2019est-\u00e0-dire son <strong>organisation temporelle<\/strong>.<\/p>\n<p>&nbsp;<\/p>\n<p>\u2714\ufe0f Pour te donner un exemple, c\u2019est ce qui sert \u00e0 d\u00e9terminer pourquoi il est si facile pour un enfant de se lever en pleine forme un dimanche matin \u00e0 7h, quand, toi, tu arrives \u00e0 peine \u00e0 ouvrir les yeux pour aller en cours.<\/p>\n\n        <\/div>\n              <\/section>\n\n\n\n<h3 class=\"wp-block-heading\">La chronobiologie, comment \u00e7a marche ?<\/h3>\n\n\n\n<p>\ud83d\udca1 Ta<strong> chronobiologie<\/strong> t\u2019est propre et elle l\u2019est pour chaque personne ! Elle varie en fonction des individus mais aussi du temps.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Ta chronobiologie n\u2019est pas la m\u00eame aujourd\u2019hui qu\u2019\u00e0 tes 8 ans, par exemple. <\/li><\/ul>\n\n\n\n<p>\ud83d\udca1 <strong>Personne n\u2019a le m\u00eame rythme<\/strong> et c\u2019est pour \u00e7a que c\u2019est important de conna\u00eetre le tien. <\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u00c7a te permet d\u2019\u00eatre moins fatigu\u00e9, moins stress\u00e9 et surtout plus efficace. <\/li><li>\u00c7a concerne \u00e9videmment <strong>ton cycle de sommeil<\/strong>, <strong>ton rythme de travail<\/strong> mais aussi<strong> le sport<\/strong> et <strong>la nutrition<\/strong>. <\/li><\/ul>\n\n\n\n<p>\u2705 Notre mission (et on l\u2019accepte), c\u2019est de t\u2019aider \u00e0 d\u00e9terminer ta chronobiologie, pour que tu puisses travailler mieux (et du coup, moins). \ud83d\ude09<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">L\u2019organisation du travail, quel que soit le moment de la journ\u00e9e<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Chacun son rythme<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-1 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Que tu sois un adepte du <em><strong>Miracle Morning<\/strong><\/em> et du travail matinal, motiv\u00e9 \u00e0 travailler l\u2019apr\u00e8s-midi en sortant de cours, ou encore un addict au calme des r\u00e9visions nocturnes, ces conseils te concernent. \ud83d\ude09<\/p>\n\n\n\n<p>Ici, on n\u2019est pas l\u00e0 pour te dire quels sont <strong>les meilleurs rythmes, parce qu\u2019en r\u00e9alit\u00e9, il n\u2019y en a pas vraiment.<\/strong><\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" src=\"https:\/\/media.giphy.com\/media\/Zsc4dATQgcBmU\/giphy.gif\" alt=\"\" \/><\/figure><\/div><\/div>\n<\/div>\n\n\n\n<p>\ud83d\udea8 \u00c9videmment, les parents qui nous lisent ne sont pas forc\u00e9ment du m\u00eame avis et te diront de <em><strong>privil\u00e9gier les r\u00e9visions l\u2019apr\u00e8s-midi apr\u00e8s les cours<\/strong><\/em>, en particulier au coll\u00e8ge ou au lyc\u00e9e.<\/p>\n\n\n<section class=\"you-know\">\n                <div class=\"you-know__title\"><p>\ud83d\udca1 \u00c0 retenir<\/p>\n<\/div>\n                        <div class=\"you-know__text\">\n            <p>La v\u00e9rit\u00e9, c\u2019est que <strong>ta productivit\u00e9 et ton efficacit\u00e9 d\u00e9pendent de ton rythme naturel<\/strong>, l\u00e0 o\u00f9 tu ressens le plus d\u2019\u00e9nergie.<\/p>\n<p>&nbsp;<\/p>\n<p>Si tu pr\u00e9f\u00e8res te r\u00e9veiller plus t\u00f4t pour r\u00e9viser avant d\u2019aller en cours ou si tu te sens motiv\u00e9 par le calme et l\u2019atmosph\u00e8re de la nuit, libre \u00e0 toi.<\/p>\n\n        <\/div>\n              <\/section>\n\n\n<section class=\"relance\">\n        <div >\n                        <div class=\"cursor-pointer\" data-toggle=\"modal\" data-target=\"#relance-modal-YLOOv-hZuyo\">\n                <div class=\"relance__container\"\n                    >\n                                                                             <picture>\n                            <source srcset=\"https:\/\/adymrxvmro.cloudimg.io\/v7\/sherpas.com\/content\/uploads\/2021\/11\/Miniat5h30_vYT.jpg\" media=\"(min-width: 999px)\">\n                            <source srcset=\"https:\/\/adymrxvmro.cloudimg.io\/v7\/sherpas.com\/content\/uploads\/2021\/11\/Miniat5h30_vYT.jpg\" media=\"(max-width: 999px)\">\n                                <img decoding=\"async\"\n                                    src=\"https:\/\/adymrxvmro.cloudimg.io\/v7\/sherpas.com\/content\/uploads\/2021\/11\/Miniat5h30_vYT.jpg\"\n                                    alt=\"se lever a 5h30\"\n                                >\n                            <\/picture>\n                                        <div class=\"relance__content\">\n                                                <div class=\"relance__title\"> <p>Et si tu veux tenter l&rsquo;exp\u00e9rience du miracle morning, Will te pr\u00e9sente le concept dans cette vid\u00e9o ! \ud83d\ude2c<\/p>\n<\/div>\n                                                <button type=\"button\"\n                                class=\"relance__button btn btn-white\">\n                            <svg>\n                                <use\n                                    xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#play\"\/>\n                            <\/svg>\n                            <span>PAR ICI \u23f0<\/span>\n                        <\/button>\n                    <\/div>\n                <\/div>\n            <\/div>\n                    <\/div>\n    <\/section>\n\n            <div class=\"modal-video modal fade\" id=\"relance-modal-YLOOv-hZuyo\" tabindex=\"-1\" aria-hidden=\"true\">\n            <div class=\"modal-dialog\">\n                <div class=\"modal-content\">\n                    <iframe\n                        src=\"https:\/\/www.youtube.com\/embed\/YLOOv-hZuyo\"\n                        title=\"YouTube video player\" frameborder=\"0\"\n                        allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\"\n                        allowfullscreen\n                    ><\/iframe>\n                <\/div>\n            <\/div>\n        <\/div>\n    \n\n\n<h3 class=\"wp-block-heading\">Trouve ton rythme<\/h3>\n\n\n\n<p>Parfois,<strong> trouver son rythme naturel<\/strong> peut \u00eatre compliqu\u00e9 : tu ne sais pas vraiment si t<strong>u es plut\u00f4t du matin ou du soir<\/strong>, ou bien tu travailles un peu des deux. On est l\u00e0 pour t\u2019aider \u00e0 le trouver (on est vraiment formidables \ud83d\ude09). Pour \u00e7a, tu peux te baser sur <a href=\"https:\/\/reseau-morphee.fr\/le-sommeil-et-ses-troubles-informations\/quel-dormeur\/soir-matin\/questionnaire-de-typologie-circadienne-de-horne-et-ostberg\" target=\"_blank\" rel=\"noopener\"><strong>le questionnaire de typologie circadienne de Horne et Ostberg<\/strong><\/a>. On sait, \u00e7a fait beaucoup de mots compliqu\u00e9s mais encore une fois ce n\u2019est pas aussi dur que \u00e7a y parait.<\/p>\n\n\n<section class=\"you-know\">\n                <div class=\"you-know__title\"><p>\ud83d\udca1 D\u00e9finition<\/p>\n<\/div>\n                        <div class=\"you-know__text\">\n            <p><strong>Le rythme circadien<\/strong>, c\u2019est un <strong>rythme biologique d\u2019environ 24 heures<\/strong> qui alterne entre la <strong>veille<\/strong> (c\u2019est-\u00e0-dire la journ\u00e9e, quand tu es \u00e9veill\u00e9) et le <strong>sommeil<\/strong>.<\/p>\n<p>&nbsp;<\/p>\n<p>Il a \u00e9t\u00e9 \u00e9tudi\u00e9 par trois g\u00e9n\u00e9ticiens am\u00e9ricains, Jeffrey C. Hall, Michael Rosbash et Michael W. Young. Ils ont d\u2019ailleurs re\u00e7u en 2017 un prix Nobel pour leur \u00e9tude sur les m\u00e9canismes mol\u00e9culaires de l\u2019horloge biologique et ses effets sur la sant\u00e9.<\/p>\n\n        <\/div>\n              <\/section>\n\n\n\n<p>\ud83d\udc49 Ce questionnaire te permet de <strong>d\u00e9terminer ton horloge biologique interne et ton cycle circadien<\/strong>, c\u2019est-\u00e0-dire <strong>\u00e0 quel moment de la journ\u00e9e tu te sens le plus en forme<\/strong>. <\/p>\n\n\n\n<p>Par exemple, si tu \u00e9tais libre de tes horaires sans contrainte le lendemain, \u00e0 quelle heure te coucherais-tu le soir ? Est-ce que tu en profiterais pour te coucher t\u00f4t et faire une longue nuit ou, au contraire, tu en profiterais pour te coucher \u00e0 4 heures du matin ?<\/p>\n\n\n\n<p>\ud83d\udca1 Tu peux aussi le remarquer \u00e0 ton <strong>rythme de vie habituel<\/strong> ou \u00e0 de petits d\u00e9tails :<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Le fait d\u2019avoir besoin ou non d\u2019un r\u00e9veil le matin pour te lever ;<\/li><li>L\u2019heure \u00e0 laquelle tu ressens de la forte fatigue dans la journ\u00e9e.<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Quels sont les moments les plus propices pour travailler ?<\/h3>\n\n\n\n<p>En revanche, <strong>les plus grands alli\u00e9s de l\u2019organisation, ce sont les cycles<\/strong>. On ne te les pr\u00e9sente plus, les cycles rythment toute notre vie quotidienne (rythme de sommeil, de repas, de travail, etc.).<\/p>\n\n\n<section class=\"you-know\">\n                <div class=\"you-know__title\"><p>\ud83d\udca1 \u00c0 retenir<\/p>\n<\/div>\n                        <div class=\"you-know__text\">\n            <p>Selon la science, on dispose de <strong>plusieurs pics de production et de concentration<\/strong>.<\/p>\n<p>&nbsp;<\/p>\n<p>\ud83d\udc49 En d\u00e9but de matin\u00e9e, entre 5h et 7h : on peut accomplir pas mal de t\u00e2ches qui demandent de la vivacit\u00e9.<\/p>\n<p>\ud83d\udc49 Entre 15h et 17h : c\u2019est une p\u00e9riode o\u00f9 ton cerveau dispose d\u2019une grande concentration. Privil\u00e9gie \u00e0 ce moment tes plus gros dossiers ou devoirs.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Le soir<\/strong>, le corps est repos\u00e9. Tu as une <strong>concentration suffisante pour r\u00e9viser ou lire<\/strong>.<\/p>\n<p>&nbsp;<\/p>\n<p>\ud83d\udc49 Il faut tout de m\u00eame <strong>faire attention \u00e0 ton rythme de sommeil<\/strong> qui est tr\u00e8s important : apr\u00e8s minuit, tu peux ressentir un grand pic d\u2019excitation qui retarde ton envie de dormir.<\/p>\n\n        <\/div>\n              <\/section>\n\n\n<section class=\"you-know\">\n                <div class=\"you-know__title\"><p>\u274c \u00c0 \u00e9viter<\/p>\n<\/div>\n                        <div class=\"you-know__text\">\n            <p><em>Travailler juste apr\u00e8s le repas de midi n&rsquo;est pas une bonne id\u00e9e !<\/em><\/p>\n<p>&nbsp;<\/p>\n<p>\ud83d\udc49 <strong>La digestion demande beaucoup d&rsquo;\u00e9nergie<\/strong>. Si tu t&rsquo;es d\u00e9j\u00e0 endormi pendant ton cours de maths apr\u00e8s le d\u00e9jeuner, ce n&rsquo;est pas seulement par ennui&#8230; \ud83d\ude05<\/p>\n<p>\ud83d\udc49 Ton corps est dans un <strong>processus de \u00ab remise en forme \u00bb, ce qui\u00a0provoque souvent une somnolence<\/strong>. Faire une sieste est alors id\u00e9al !<\/p>\n\n        <\/div>\n              <\/section>\n\n\n\n<p>\u2705 Avoir ton rythme &lsquo;propre&rsquo; de travail est tout \u00e0 fait normal : <em>ne complexe pas de ne pas arriver \u00e0 te lever \u00e0 5h ou \u00e0 avoir envie de dormir d\u00e8s 21h<\/em> !<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Le tout, c\u2019est de trouver une organisation qui te convienne. <\/li><\/ul>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-2 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" src=\"https:\/\/media.giphy.com\/media\/UZQCbV4OW1mXdHJNPS\/giphy.gif\" alt=\"\" \/><\/figure><\/div><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><section class=\"you-know\">\n                <div class=\"you-know__title\"><p>\ud83c\udf99 Parole de Sherpa<\/p>\n<\/div>\n                        <div class=\"you-know__text\">\n            <p><strong>On te conseille fortement de travailler l\u2019apr\u00e8s-midi<\/strong>, qui reste le plus grand pic de concentration. \ud83d\ude0a<\/p>\n\n        <\/div>\n              <\/section>\n<\/div>\n<\/div>\n\n\n<section class=\"push \">\n        <div >\n            \n                                                <div class=\"push__container  qcd\" data-target=\"_self\" data-qcd=\"aHR0cHM6Ly9zaGVycGFzLmNvbS9wcm9mZXNzZXVycw==\" data-banner=\"2\" data-name=\"Cours part&amp;rsquo; global #1 = CPG1\" style=\"background-color: #F3FBF7\" >\n                                                                        <div class=\"push__teachers\">\n    <div class=\"d-flex justify-content-center d-md-none\">\n        <img decoding=\"async\" class=\"push__logo\" src=\"\/content\/themes\/sherpas-theme\/dist\/images\/logo.svg\" alt=\"Logo Sherpas\">\n    <\/div>\n    <div class=\"swiper\">\n        <div class=\"swiper-wrapper\">\n                                            <div class=\"swiper-slide\">\n                    <div class=\"push__teachers-card\">\n                        <div\n                            class=\"push__teachers-profil\"\n                            \n                            style=\"background-image: url(https:\/\/adymrxvmro.cloudimg.io\/v7\/sherpas.com\/content\/uploads\/2022\/01\/Martin2x.jpg);\"\n                        >\n                    <\/div>\n                         <p class=\"push__teachers-name\">Martin<\/p>                          <p class=\"push__teachers-school\">HEC Paris<\/p>                                                     <div class=\"push__teachers-note\">\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                            <\/div>\n                                                 <p class=\"push__teachers-price\">23\u20ac\/h<\/p>                     <\/div>\n                <\/div>\n                                            <div class=\"swiper-slide\">\n                    <div class=\"push__teachers-card\">\n                        <div\n                            class=\"push__teachers-profil\"\n                            \n                            style=\"background-image: url(https:\/\/adymrxvmro.cloudimg.io\/v7\/sherpas.com\/content\/uploads\/2022\/01\/Jeanne2x.jpg);\"\n                        >\n                    <\/div>\n                         <p class=\"push__teachers-name\">Jeanne<\/p>                          <p class=\"push__teachers-school\">Aix-Marseille Universit\u00e9<\/p>                                                     <div class=\"push__teachers-note\">\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                            <\/div>\n                                                 <p class=\"push__teachers-price\">17\u20ac\/h<\/p>                     <\/div>\n                <\/div>\n                                            <div class=\"swiper-slide\">\n                    <div class=\"push__teachers-card\">\n                        <div\n                            class=\"push__teachers-profil\"\n                            \n                            style=\"background-image: url(https:\/\/adymrxvmro.cloudimg.io\/v7\/sherpas.com\/content\/uploads\/2022\/01\/Sophie2x.png);\"\n                        >\n                    <\/div>\n                         <p class=\"push__teachers-name\">Sophie<\/p>                          <p class=\"push__teachers-school\">Sciences Po Bordeaux<\/p>                                                     <div class=\"push__teachers-note\">\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                                    <svg >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                            <\/div>\n                                                 <p class=\"push__teachers-price\">12\u20ac\/h<\/p>                     <\/div>\n                <\/div>\n                                            <div class=\"swiper-slide\">\n                    <div class=\"push__teachers-card\">\n                        <div\n                            class=\"push__teachers-profil\"\n                            \n                            style=\"background-image: url(https:\/\/adymrxvmro.cloudimg.io\/v7\/sherpas.com\/content\/uploads\/2022\/01\/Thibault2x.png);\"\n                        >\n                    <\/div>\n                         <p class=\"push__teachers-name\">Thibault<\/p>                          <p class=\"push__teachers-school\">ENS Paris Ulm<\/p>                                                     <div class=\"push__teachers-note\">\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                            <\/div>\n                                                 <p class=\"push__teachers-price\">20\u20ac\/h<\/p>                     <\/div>\n                <\/div>\n                                            <div class=\"swiper-slide\">\n                    <div class=\"push__teachers-card\">\n                        <div\n                            class=\"push__teachers-profil\"\n                            \n                            style=\"background-image: url(https:\/\/adymrxvmro.cloudimg.io\/v7\/sherpas.com\/content\/uploads\/2022\/01\/Antoine2x.png);\"\n                        >\n                    <\/div>\n                         <p class=\"push__teachers-name\">Antoine<\/p>                          <p class=\"push__teachers-school\">Sciences Po Paris<\/p>                                                     <div class=\"push__teachers-note\">\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                            <\/div>\n                                                 <p class=\"push__teachers-price\">18\u20ac\/h\/h<\/p>                     <\/div>\n                <\/div>\n                                            <div class=\"swiper-slide\">\n                    <div class=\"push__teachers-card\">\n                        <div\n                            class=\"push__teachers-profil\"\n                            \n                            style=\"background-image: url(https:\/\/adymrxvmro.cloudimg.io\/v7\/sherpas.com\/content\/uploads\/2022\/01\/Victor2x.jpg);\"\n                        >\n                    <\/div>\n                         <p class=\"push__teachers-name\">Victor<\/p>                          <p class=\"push__teachers-school\">ESCP<\/p>                                                     <div class=\"push__teachers-note\">\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                            <\/div>\n                                                 <p class=\"push__teachers-price\">25\u20ac\/h<\/p>                     <\/div>\n                <\/div>\n                                            <div class=\"swiper-slide\">\n                    <div class=\"push__teachers-card\">\n                        <div\n                            class=\"push__teachers-profil\"\n                            \n                            style=\"background-image: url(https:\/\/adymrxvmro.cloudimg.io\/v7\/sherpas.com\/content\/uploads\/2022\/01\/Emma2x.png);\"\n                        >\n                    <\/div>\n                         <p class=\"push__teachers-name\">Emma<\/p>                          <p class=\"push__teachers-school\">Dauphine<\/p>                                                     <div class=\"push__teachers-note\">\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                            <\/div>\n                                                 <p class=\"push__teachers-price\">15\u20ac\/h<\/p>                     <\/div>\n                <\/div>\n                                            <div class=\"swiper-slide\">\n                    <div class=\"push__teachers-card\">\n                        <div\n                            class=\"push__teachers-profil\"\n                            \n                            style=\"background-image: url(https:\/\/adymrxvmro.cloudimg.io\/v7\/sherpas.com\/content\/uploads\/2022\/01\/Alma2x.jpg);\"\n                        >\n                    <\/div>\n                         <p class=\"push__teachers-name\">Alma<\/p>                          <p class=\"push__teachers-school\">ENS Paris-Saclay<\/p>                                                     <div class=\"push__teachers-note\">\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                            <\/div>\n                                                 <p class=\"push__teachers-price\">24\u20ac\/h<\/p>                     <\/div>\n                <\/div>\n                    <\/div>\n    <\/div>\n<\/div>\n                                                    <div class=\"push__content\">\n                                                            <div  class=\"d-none d-md-block\" >\n                                    <img decoding=\"async\" class=\"push__logo\" src=\"\/content\/themes\/sherpas-theme\/dist\/images\/logo.svg\"\n                                        alt=\"Logo Sherpas\">\n                                <\/div>\n                                                                                        <div class=\"push__title\"><p>Ton premier cours particulier est offert ! <span role=\"img\" aria-label=\"\ud83c\udf81\">\ud83c\udf81<\/span><!-- notionvc: 91b6b7d7-50f2-46f4-ae1f-ecbabe834aad --><\/p>\n<\/div>\n                                                                                        <div class=\"push__text\"><p>Nos profs sont pass\u00e9s par les meilleures \u00e9coles et universit\u00e9s.<!-- notionvc: 21bb66b6-b36d-4ce8-8950-173722d75a1e --><\/p>\n<p>&nbsp;<\/p>\n<\/div>\n                                                        <div class=\"push__promo-button   \">\n                                                                                                    <div\n                                        class=\"btn btn-primary\"\n                                        style=\"color: #ffffff; border-color: ; background-color: \"\n\n                                    >\n                                        J&rsquo;EN PROFITE MAINTENANT !\n                                    <\/div>\n                                                            <\/div>\n                                                    <\/div>\n                                    <\/div>\n                                    <\/div>\n    <\/section>\n\n\n\n<h2 class=\"wp-block-heading\">Les cycles du sommeil : oui, dormir affecte ton travail !<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Chronobiologie : l&rsquo;importance du sommeil<\/h3>\n\n\n\n<p>C\u2019est bien connu, <strong>un bon rythme de sommeil est crucial pour que tes r\u00e9visions soient efficaces<\/strong> (et bien s\u00fbr pour ta sant\u00e9 \ud83d\ude09). R\u00e9viser juste avant le contr\u00f4le dans le bus o\u00f9 la veille jusqu\u2019\u00e0 2h du matin ne t\u2019avancera \u00e0 rien.<strong> L\u2019id\u00e9al pour une nuit compl\u00e8te reste aux alentours de 8h de sommeil<\/strong>, m\u00eame si \u00e7a d\u00e9pend de toi (ton \u00e2ge, ton activit\u00e9, tes g\u00e8nes, etc.). 7h peuvent te suffire, tout comme il peut te falloir minimum 9h pour \u00eatre en forme.<\/p>\n\n\n<section class=\"you-know\">\n                <div class=\"you-know__title\"><p>\ud83d\udca1 \u00c0 retenir<\/p>\n<\/div>\n                        <div class=\"you-know__text\">\n            <p>L\u2019important est de trouver <strong>un rythme<\/strong> <strong>qui te corresponde<\/strong> et de le combiner \u00e0 ta fa\u00e7on de travailler.<\/p>\n<p>\u00c7a parait \u00e9vident, mais \u00e9vite de te coucher \u00e0 minuit si tu es le genre de personnes \u00e0 travailler t\u00f4t. \ud83d\ude07<\/p>\n\n        <\/div>\n              <\/section>\n\n\n\n<h3 class=\"wp-block-heading\">S\u2019endormir plus facilement<\/h3>\n\n\n\n<p>Parfois, se coucher tard est ind\u00e9pendant de ta volont\u00e9 : tu n\u2019arrives simplement pas \u00e0 trouver le sommeil. On est d\u00e9sol\u00e9s de te l\u2019apprendre, mais il n\u2019y a pas de secret pour s\u2019endormir rapidement. En revanche, on a des petits tips qui peuvent t\u2019int\u00e9resser. \ud83d\ude0a<\/p>\n\n\n\n<p>\u274c  <span style=\"text-decoration: underline\" class=\"underline\"><strong>\u00c9vite les \u00e9crans<\/strong><\/span> : les \u00e9crans \u00e9mettent une lumi\u00e8re bleue qui excite l\u2019\u0153il et t\u2019emp\u00eache de rentrer en phase de sommeil. \u00c0 la place, tu peux favoriser la lecture, qui va plus facilement fatiguer ton \u0153il.<br> \u274c  <strong><span style=\"text-decoration: underline\" class=\"underline\">\u00c9vite les excitants<\/span><\/strong> : ils vont un peu de pair avec les \u00e9crans. Ce n\u2019est pas tr\u00e8s judicieux de boire un caf\u00e9 extra large ou de faire sa s\u00e9ance de muscu juste avant de se coucher. <em>\u00c7a monte la temp\u00e9rature de ton corps<\/em> qui ne pourra pas s\u2019endormir tout de suite.<\/p>\n\n\n<section class=\"read-also\">\n    <p class=\"read-also__title\">\u00c0 lire aussi<\/p>\n            <div class=\"read-also__list\">\n            <p>\u2705 D\u00e9couvre nos <a href=\"https:\/\/sherpas.com\/blog\/comment-ne-pas-etre-fatigue\/\">conseils pour ne plus \u00eatre fatigu\u00e9<\/a><\/p>\n\n        <\/div>\n    <\/section>\n\n\n\n<h3 class=\"wp-block-heading\">Les pauses (oui, il en faut !)<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-3 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" src=\"https:\/\/media.giphy.com\/media\/4QX6y0fQT7yVO\/giphy.gif\" alt=\"\" \/><\/figure><\/div><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Oui, on a bien dit des pauses.<strong> Aucun travail n\u2019est productif sans une petite pause<\/strong> de 5 min, \u00e0 d\u00e9faut de virer au bourrage de cr\u00e2ne. C\u2019est d\u2019ailleurs pour cela qu\u2019il y a des r\u00e9cr\u00e9s ou des intercours : pour a\u00e9rer ton cerveau !<\/p>\n<\/div>\n<\/div>\n\n\n\n<p>\ud83d\udc49 Les m\u00e9decins affirment que <strong>le cerveau fonctionne sur des rythmes de 90 minutes<\/strong>. Au bout de ce laps de temps, la vigilance baisse et peut se traduire de diff\u00e9rentes fa\u00e7ons : la somnolence, l\u2019envie de boire un caf\u00e9 ou le stress.<\/p>\n\n\n<section class=\"you-know\">\n                <div class=\"you-know__title\"><p>\ud83e\ude7a Point m\u00e9decine<\/p>\n<\/div>\n                        <div class=\"you-know__text\">\n            <p>Le stress provoque une s\u00e9cr\u00e9tion importante de <strong>cortisol. <\/strong>Tu dois peut-\u00eatre d\u00e9j\u00e0 la conna\u00eetre, elle est appel\u00e9e \u00ab\u00a0l\u2019hormone du stress\u00a0\u00bb.<\/p>\n<p>&nbsp;<\/p>\n<p>\u26a0\ufe0f \u00c7a arrive fr\u00e9quemment chez les \u00e9tudiants mais les pauses et <strong>des exercices respiratoires peuvent t\u2019aider \u00e0 r\u00e9guler ce ph\u00e9nom\u00e8ne<\/strong>. Rappelle-toi de prendre des pauses de 5 \u00e0 10 minutes, toutes les 90 minutes maximum.<\/p>\n\n        <\/div>\n              <\/section>\n\n\n<section class=\"read-also\">\n    <p class=\"read-also__title\">\u00c0 lire aussi<\/p>\n            <div class=\"read-also__list\">\n            <p>\u2705\u00a0 Hacke tes s\u00e9ances de travail tout en int\u00e9grant des pauses : <a href=\"https:\/\/sherpas.com\/blog\/methode-pomodoro-decupler-efficacite\/\">essaye la m\u00e9thode Pomodoro<\/a> !<\/p>\n\n        <\/div>\n    <\/section>\n\n\n\n<h3 class=\"wp-block-heading\">La sieste<\/h3>\n\n\n\n<p>Les bienfaits de la pause vont aussi avec les bienfaits de la sieste. <strong>Oui, la sieste est b\u00e9n\u00e9fique<\/strong>, et c\u2019est merveilleux ! Attention, on ne parle pas d\u2019une sieste de 2h o\u00f9 tu te r\u00e9veilles sans savoir l\u2019heure qu\u2019il est. <strong>Une sieste id\u00e9ale doit durer entre 10 et 20 minutes<\/strong>. Alors oui, c\u2019est rude, mais \u00e7a t\u2019emp\u00eache surtout de rentrer dans une phase de sommeil trop profonde qui pourrait embrouiller ton cerveau.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-4 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>L\u2019avantage, c\u2019est que ces siestes te permettent quand m\u00eame de <strong>reposer ton esprit et de stimuler ta productivit\u00e9 et ta vivacit\u00e9<\/strong>. Tu te concentres mieux, tu es donc plus efficace. <\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" src=\"https:\/\/media.giphy.com\/media\/l3vR4VfkKdHUvv7Us\/giphy.gif\" alt=\"\" \/><figcaption>Toi, apr\u00e8s le dej<\/figcaption><\/figure><\/div><\/div>\n<\/div>\n\n\n\n<p>\ud83d\udca1 Dans l&rsquo;id\u00e9al,<strong> tu la fais juste apr\u00e8s le d\u00e9jeuner<\/strong>, pendant la fameuse phase de digestion.<\/p>\n\n\n<section class=\"push \">\n        <div >\n            \n                                                <div class=\"push__container  qcd\" data-target=\"_self\" data-qcd=\"aHR0cHM6Ly9zaGVycGFzLmNvbS9wcm9mZXNzZXVycw==\" data-banner=\"2\" data-name=\"Cours part&amp;rsquo; global #2 = CPG2\" style=\"background-color: #F3FBF7\" >\n                                                                        <div class=\"push__teachers\">\n    <div class=\"d-flex justify-content-center d-md-none\">\n        <img decoding=\"async\" class=\"push__logo\" src=\"\/content\/themes\/sherpas-theme\/dist\/images\/logo.svg\" alt=\"Logo Sherpas\">\n    <\/div>\n    <div class=\"swiper\">\n        <div class=\"swiper-wrapper\">\n                                            <div class=\"swiper-slide\">\n                    <div class=\"push__teachers-card\">\n                        <div\n                            class=\"push__teachers-profil\"\n                            \n                            style=\"background-image: url(https:\/\/adymrxvmro.cloudimg.io\/v7\/sherpas.com\/content\/uploads\/2022\/01\/Cle\u0301mence2x.png);\"\n                        >\n                    <\/div>\n                         <p class=\"push__teachers-name\">Cl\u00e9mence<\/p>                          <p class=\"push__teachers-school\">HEC Paris<\/p>                                                     <div class=\"push__teachers-note\">\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                            <\/div>\n                                                 <p class=\"push__teachers-price\">21\u20ac\/h\/h<\/p>                     <\/div>\n                <\/div>\n                                            <div class=\"swiper-slide\">\n                    <div class=\"push__teachers-card\">\n                        <div\n                            class=\"push__teachers-profil\"\n                            \n                            style=\"background-image: url(https:\/\/adymrxvmro.cloudimg.io\/v7\/sherpas.com\/content\/uploads\/2022\/01\/Thibault2x.png);\"\n                        >\n                    <\/div>\n                         <p class=\"push__teachers-name\">Thibault<\/p>                          <p class=\"push__teachers-school\">ENS Paris Ulm<\/p>                                                     <div class=\"push__teachers-note\">\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                            <\/div>\n                                                 <p class=\"push__teachers-price\">20\u20ac\/h<\/p>                     <\/div>\n                <\/div>\n                                            <div class=\"swiper-slide\">\n                    <div class=\"push__teachers-card\">\n                        <div\n                            class=\"push__teachers-profil\"\n                            \n                            style=\"background-image: url(https:\/\/adymrxvmro.cloudimg.io\/v7\/sherpas.com\/content\/uploads\/2022\/01\/Sophie2x.png);\"\n                        >\n                    <\/div>\n                         <p class=\"push__teachers-name\">Sophie<\/p>                          <p class=\"push__teachers-school\">Sciences Po Bordeaux<\/p>                                                     <div class=\"push__teachers-note\">\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                                    <svg >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                            <\/div>\n                                                 <p class=\"push__teachers-price\">12\u20ac\/h<\/p>                     <\/div>\n                <\/div>\n                                            <div class=\"swiper-slide\">\n                    <div class=\"push__teachers-card\">\n                        <div\n                            class=\"push__teachers-profil\"\n                            \n                            style=\"background-image: url(https:\/\/adymrxvmro.cloudimg.io\/v7\/sherpas.com\/content\/uploads\/2022\/01\/Noemie2x.jpg);\"\n                        >\n                    <\/div>\n                         <p class=\"push__teachers-name\">No\u00e9mie<\/p>                          <p class=\"push__teachers-school\">M2 en droit \u00e0 Assas<\/p>                                                     <div class=\"push__teachers-note\">\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                            <\/div>\n                                                 <p class=\"push__teachers-price\">19\u20ac\/h<\/p>                     <\/div>\n                <\/div>\n                                            <div class=\"swiper-slide\">\n                    <div class=\"push__teachers-card\">\n                        <div\n                            class=\"push__teachers-profil\"\n                            \n                            style=\"background-image: url(https:\/\/adymrxvmro.cloudimg.io\/v7\/sherpas.com\/content\/uploads\/2022\/01\/Fanny2x.jpg);\"\n                        >\n                    <\/div>\n                         <p class=\"push__teachers-name\">Fanny<\/p>                          <p class=\"push__teachers-school\">Ponts ParisTech<\/p>                                                     <div class=\"push__teachers-note\">\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                            <\/div>\n                                                 <p class=\"push__teachers-price\">19\u20ac\/h<\/p>                     <\/div>\n                <\/div>\n                                            <div class=\"swiper-slide\">\n                    <div class=\"push__teachers-card\">\n                        <div\n                            class=\"push__teachers-profil\"\n                            \n                            style=\"background-image: url(https:\/\/adymrxvmro.cloudimg.io\/v7\/sherpas.com\/content\/uploads\/2022\/01\/Simon2x.jpg);\"\n                        >\n                    <\/div>\n                         <p class=\"push__teachers-name\">Simon<\/p>                          <p class=\"push__teachers-school\">4e ann\u00e9e de m\u00e9decine<\/p>                                                     <div class=\"push__teachers-note\">\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                            <\/div>\n                                                 <p class=\"push__teachers-price\">26\u20ac\/h<\/p>                     <\/div>\n                <\/div>\n                                            <div class=\"swiper-slide\">\n                    <div class=\"push__teachers-card\">\n                        <div\n                            class=\"push__teachers-profil\"\n                            \n                            style=\"background-image: url(https:\/\/adymrxvmro.cloudimg.io\/v7\/sherpas.com\/content\/uploads\/2022\/01\/Nicolas2x.png);\"\n                        >\n                    <\/div>\n                         <p class=\"push__teachers-name\">Nicolas<\/p>                          <p class=\"push__teachers-school\">CentraleSup\u00e9lec<\/p>                                                     <div class=\"push__teachers-note\">\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                            <\/div>\n                                                 <p class=\"push__teachers-price\">17\u20ac\/h<\/p>                     <\/div>\n                <\/div>\n                                            <div class=\"swiper-slide\">\n                    <div class=\"push__teachers-card\">\n                        <div\n                            class=\"push__teachers-profil\"\n                            \n                            style=\"background-image: url(https:\/\/adymrxvmro.cloudimg.io\/v7\/sherpas.com\/content\/uploads\/2022\/01\/Victor2x.jpg);\"\n                        >\n                    <\/div>\n                         <p class=\"push__teachers-name\">Victor<\/p>                          <p class=\"push__teachers-school\">ESCP<\/p>                                                     <div class=\"push__teachers-note\">\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                                    <svg  class=\"active\" >\n                                        <use\n                                            xlink:href=\"\/content\/themes\/sherpas-theme\/dist\/images\/sprite.svg#star\"\/>\n                                    <\/svg>\n                                                            <\/div>\n                                                 <p class=\"push__teachers-price\">25\u20ac\/h<\/p>                     <\/div>\n                <\/div>\n                    <\/div>\n    <\/div>\n<\/div>\n                                                    <div class=\"push__content\">\n                                                            <div  class=\"d-none d-md-block\" >\n                                    <img decoding=\"async\" class=\"push__logo\" src=\"\/content\/themes\/sherpas-theme\/dist\/images\/logo.svg\"\n                                        alt=\"Logo Sherpas\">\n                                <\/div>\n                                                                                        <div class=\"push__title\"><p>Besoin d&rsquo;un prof particulier ? <span role=\"img\" aria-label=\"\u2728\">\u2728<\/span><!-- notionvc: 9b5ed38b-ea2e-4d3c-a3bb-f0091c2eedd2 --><\/p>\n<\/div>\n                                                                                        <div class=\"push__text\"><p>Nos profs sont l\u00e0 pour t&rsquo;aider \u00e0 progresser !<\/p>\n<p>&nbsp;<\/p>\n<p><!-- notionvc: 20490bdd-6579-484b-9d99-0ff0bc1aa8e7 --><\/p>\n<\/div>\n                                                        <div class=\"push__promo-button   \">\n                                                                                                    <div\n                                        class=\"btn btn-primary\"\n                                        style=\"color: ; border-color: ; background-color: \"\n\n                                    >\n                                        JE PRENDS UN COURS GRATUIT !\n                                    <\/div>\n                                                            <\/div>\n                                                    <\/div>\n                                    <\/div>\n                                    <\/div>\n    <\/section>\n\n\n\n<h2 class=\"wp-block-heading\">La nourriture, une source de concentration<\/h2>\n\n\n\n<p>Il existe \u00e9galement une chronobiologie alimentaire. Pour \u00eatre plus exact, on l&rsquo;appelle de la <strong>chrononutrition<\/strong>, et<em> elle aussi a un impact sur ta fa\u00e7on de travailler<\/em>. Ce terme d\u00e9signe en fait un <strong>mode d\u2019alimentation adapt\u00e9 \u00e0 ton horloge biologique<\/strong>, invent\u00e9 par <strong>Alain Delabos<\/strong>. <\/p>\n\n\n<section class=\"you-know\">\n                <div class=\"you-know__title\"><\/div>\n                        <div class=\"you-know__text\">\n            <p>\ud83d\udca1 Pour te la faire courte, les aliments ne sont pas dig\u00e9r\u00e9s de la m\u00eame mani\u00e8re en fonction de l\u2019heure \u00e0 laquelle tu manges.<\/p>\n\n        <\/div>\n              <\/section>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-5 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" src=\"https:\/\/media.giphy.com\/media\/6dJnl1wQGQCdQFudlf\/giphy-downsized-large.gif\" alt=\"\" \/><figcaption>R\u00e9sister \u00e0 la tentation.<\/figcaption><\/figure><\/div><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><em>Par exemple<\/em>, <strong>manger du sucre n\u2019aura pas le m\u00eame impact sur ton organisme le matin et le soir<\/strong>. C\u2019est pour \u00e7a qu\u2019il existe des aliments \u00e0 favoriser le midi, les f\u00e9culents par exemple (p\u00e2tes, pomme de terre) qui tiennent au corps, et d\u2019autres plus l\u00e9gers le soir, pour ne pas te sentir alourdi.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Quels aliments pour mieux te concentrer ?<\/h3>\n\n\n\n<p>Ne t\u2019inqui\u00e8te pas, on ne va pas te demander d\u2019arr\u00eater le MacDo ou les sushis, seulement te donner quelques aliments qui peuvent t\u2019<strong>aider pour la concentration<\/strong> tout au long de la journ\u00e9e. \ud83d\ude09<\/p>\n\n\n<section class=\"you-know\">\n                <div class=\"you-know__title\"><p>\ud83e\udd57 Quelques suggestions<\/p>\n<\/div>\n                        <div class=\"you-know__text\">\n            <ul>\n<li>Les fruits, tels que les pommes ou les bananes qui ont aussi l\u2019avantage d\u2019\u00eatre facile \u00e0 transporter (n\u2019h\u00e9site pas \u00e0 en mettre une dans ton sac si tu as un partiel ou un DST)<\/li>\n<li>Les c\u00e9r\u00e9ales, comme les p\u00e2tes ou le pain, \u00e0 favoriser le midi<\/li>\n<li>Les \u0153ufs, pour la prot\u00e9ine, \u00e0 favoriser le soir<\/li>\n<li>Les produits laitiers<\/li>\n<\/ul>\n\n        <\/div>\n              <\/section>\n\n\n\n<h3 class=\"wp-block-heading\">Mange \u00e0 des horaires fixes<\/h3>\n\n\n\n<p>C\u2019est aussi important d\u2019avoir des <strong>horaires de repas qui soient fixes pour structurer ton organisme<\/strong>. Souvent, et surtout en p\u00e9riode de r\u00e9visions, tu as tendance \u00e0 manger sur le pouce, des nouilles instantan\u00e9es au-dessus de tes fiches de r\u00e9vision, on connait \u00e7a. <\/p>\n\n\n\n<p>\ud83d\udc49 Dis-toi que te consacrer 15 minutes de pause pour manger \u00e0 une heure que tu auras d\u00e9finie, aidera ton cerveau \u00e0 s\u2019organiser. <strong>Tu pourras souffler et prendre un peu de temps pour toi<\/strong> ! <\/p>\n\n\n<section class=\"read-also\">\n    <p class=\"read-also__title\">\u00c0 lire aussi<\/p>\n            <div class=\"read-also__list\">\n            <p>\u2705\u00a0 Besoin d&rsquo;id\u00e9es recettes ? Voici nos <a href=\"https:\/\/sherpas.com\/blog\/recette-etudiant-cuisiner-equilibre-pas-cher\/\">recettes \u00e9tudiantes pas ch\u00e8res<\/a><\/p>\n\n        <\/div>\n    <\/section>\n\n\n\n<p>Et voil\u00e0, la <strong>chronobiologie<\/strong> n\u2019a plus de secret pour toi. Maintenant, tu sais ce que c\u2019est et en quoi c\u2019est utile. N\u2019oublie pas qu\u2019elle est propre \u00e0 chacun. Le plus important reste\u00a0<strong>d\u2019\u00e9couter ton organisme et ton horloge interne<\/strong>. Pour optimiser ton organisation, trouve ton rythme naturel, en t\u2019aidant du questionnaire de typologie circadienne de Horne et Ostberg par exemple. <strong>Adapte-toi \u00e0 tes cycles pour associer au mieux ton travail et ton sommeil<\/strong>, en faisant attention \u00e0 ton alimentation ! \ud83e\udd17<\/p>\n\n\n<div class=\"kk-star-ratings kksr-auto kksr-align-center kksr-valign-bottom\"\n    data-payload='{&quot;align&quot;:&quot;center&quot;,&quot;id&quot;:&quot;207941&quot;,&quot;slug&quot;:&quot;default&quot;,&quot;valign&quot;:&quot;bottom&quot;,&quot;ignore&quot;:&quot;&quot;,&quot;reference&quot;:&quot;auto&quot;,&quot;class&quot;:&quot;&quot;,&quot;count&quot;:&quot;19&quot;,&quot;legendonly&quot;:&quot;&quot;,&quot;readonly&quot;:&quot;&quot;,&quot;score&quot;:&quot;4.4&quot;,&quot;starsonly&quot;:&quot;&quot;,&quot;best&quot;:&quot;5&quot;,&quot;gap&quot;:&quot;5&quot;,&quot;greet&quot;:&quot;Tu as aim\u00e9 cet article ?&quot;,&quot;legend&quot;:&quot;4.4\\\/5 - (19 votes)&quot;,&quot;size&quot;:&quot;24&quot;,&quot;title&quot;:&quot;Comment \u00eatre plus productif gr\u00e2ce \u00e0 la chronobiologie ? \ud83e\uddec\ud83d\udcaa&quot;,&quot;width&quot;:&quot;125.1&quot;,&quot;_legend&quot;:&quot;{score}\\\/{best} - ({count} {votes})&quot;,&quot;font_factor&quot;:&quot;1.25&quot;}'>\n            \n<div class=\"kksr-stars\">\n    \n<div class=\"kksr-stars-inactive\">\n            <div class=\"kksr-star\" data-star=\"1\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"2\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"3\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"4\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"5\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n    <\/div>\n    \n<div class=\"kksr-stars-active\" style=\"width: 125.1px;\">\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n    <\/div>\n<\/div>\n                \n\n<div class=\"kksr-legend\" style=\"font-size: 19.2px;\">\n            4.4\/5 - (19 votes)    <\/div>\n    <\/div>\n","protected":false},"excerpt":{"rendered":"<p>Trouver le rythme qui te correspond, choisir le bon moment pour faire telle ou telle activit\u00e9, tout \u00e7a (&#8230;)<\/p>\n","protected":false},"author":326,"featured_media":207943,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"category":[796,794,86],"tag":[784],"class_list":["post-207941","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-booster-productivite","category-bien-apprendre","category-reussir-ton-annee","tag-productivite"],"acf":[],"_links":{"self":[{"href":"https:\/\/sherpas.com\/blog\/wp-json\/wp\/v2\/posts\/207941","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sherpas.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sherpas.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sherpas.com\/blog\/wp-json\/wp\/v2\/users\/326"}],"replies":[{"embeddable":true,"href":"https:\/\/sherpas.com\/blog\/wp-json\/wp\/v2\/comments?post=207941"}],"version-history":[{"count":0,"href":"https:\/\/sherpas.com\/blog\/wp-json\/wp\/v2\/posts\/207941\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sherpas.com\/blog\/wp-json\/wp\/v2\/media\/207943"}],"wp:attachment":[{"href":"https:\/\/sherpas.com\/blog\/wp-json\/wp\/v2\/media?parent=207941"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sherpas.com\/blog\/wp-json\/wp\/v2\/category?post=207941"},{"taxonomy":"tag","embeddable":true,"href":"https:\/\/sherpas.com\/blog\/wp-json\/wp\/v2\/tag?post=207941"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}