{"id":226113,"date":"2022-05-15T10:00:00","date_gmt":"2022-05-15T08:00:00","guid":{"rendered":"https:\/\/sherpas.com\/blog\/?p=226113"},"modified":"2025-04-26T10:54:48","modified_gmt":"2025-04-26T08:54:48","slug":"comment-ne-pas-etre-fatigue","status":"publish","type":"post","link":"https:\/\/sherpas.com\/blog\/comment-ne-pas-etre-fatigue\/","title":{"rendered":"Comment ne pas \u00eatre fatigu\u00e9 ? \ud83e\udd71"},"content":{"rendered":"\n<p>Enchainer les cours, et plus encore toutes ses \u00e9tudes <strong>sans jamais \u00eatre fatigu\u00e9<\/strong> ? Tu dois te dire que c\u2019est mission impossible, et pourtant il existe un secret pour avoir toujours la patate ! Le secret ? Il tient en un mot :<strong> le sommeil.&nbsp;<\/strong><\/p>\n\n\n\n<p>Chez les Sherpas on a lu pas mal d&rsquo;\u00e9tudes scientifiques sur le sujet et on est plusieurs \u00e0 avoir <strong>construit des habitudes et des techniques de gestion du sommeil<\/strong> pour recharger nos batteries et avoir constamment la p\u00eache. \ud83d\udcaa&nbsp;<\/p>\n\n\n\n<p>Dans cet article, on t&rsquo;explique <strong>comment ma\u00eetriser ton sommeil<\/strong> pour surmonter tous les obstacles de la journ\u00e9e et r\u00e9ussir tes objectifs !&nbsp;&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"calcule-tes-besoins-de-sommeil\">Calcule tes besoins de sommeil<\/h2>\n\n\n\n<p>S&rsquo;il t\u2019arrive de geeker tard le soir ou d&rsquo;encha\u00eener les \u00e9pisodes sur Netflix, tu as sans doute l\u2019habitude de <strong>t\u2019endormir tard<\/strong>. Si tu poursuis tes \u00e9tudes dans le sup\u00e9rieur et que tu envisages de faire une pr\u00e9pa ou de grandes \u00e9coles, tu vas rapidement manquer de temps entre le sommeil, le travail et les loisirs&#8230;<\/p>\n\n\n\n<p>Si tu fais partie de ceux qui se disent \u201cdormir, c&rsquo;est pour les faibles\u201d, <strong>tu vas rapidement avoir ta photo dans le dico \u00e0 la page \u201cfatigue\u201d.&nbsp;<\/strong>\ud83e\udd72<\/p>\n\n\n\n<p>\ud83d\udc49 <strong>Tout le monde n\u2019a pas les m\u00eames besoins en sommeil<\/strong>, nos cycles ne sont pas les m\u00eames d\u2019une personne \u00e0 une autre. C\u2019est pourquoi il existe <strong>diff\u00e9rents types de sommeil<\/strong> adapt\u00e9s \u00e0 diff\u00e9rents besoins. C\u2019est ce qu\u2019on appelle<strong> le sommeil fractionn\u00e9.<\/strong><\/p>\n\n\n\n<p>\u00c7a consiste \u00e0 d\u00e9couper ta p\u00e9riode de sommeil en plusieurs cr\u00e9neaux r\u00e9partis sur la journ\u00e9e. Par exemple <strong>au lieu d\u2019un sommeil de 8 heures d\u2019une traite, tu peux faire deux fois 4 heures.&nbsp;<\/strong><\/p>\n\n\n<section class=\"you-know\">\n                <div class=\"you-know__title\"><\/div>\n                        <div class=\"you-know__text\">\n            <p>\u00c0 titre d\u2019exemple quand il \u00e9tait au lyc\u00e9e, \u00c9tienne avait test\u00e9 un sommeil de 6 heures en deux phases :<\/p>\n<ul>\n<li>Un sommeil de 3 heures<\/li>\n<li>Une session de travail de 2 heures<\/li>\n<li>Un deuxi\u00e8me sommeil de 3 heures<\/li>\n<li>Une deuxi\u00e8me session de taff de 2 heures<\/li>\n<\/ul>\n\n        <\/div>\n              <\/section>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" src=\"https:\/\/media.giphy.com\/media\/8dYmJ6Buo3lYY\/giphy.gif\" alt=\"\"\/><figcaption class=\"wp-element-caption\"><em>Etienne au lyc\u00e9e apr\u00e8s avoir dit qu&rsquo;il avait la patate <\/em><\/figcaption><\/figure>\n<\/div>\n\n\n<p>Apparemment \u00e7a ne lui convenait pas. Mis \u00e0 part \u00eatre explos\u00e9, <strong>il a pas obtenu beaucoup de r\u00e9sultats.<\/strong> Et logiquement, vu qu\u2019il \u00e9tait compl\u00e8tement claqu\u00e9, il<strong> compensait par des gigas nuits de 10 heures.<\/strong> Certes, \u00e7a aide \u00e0 rattraper son sommeil en retard, mais<strong> dormir trop ne permet pas trop de travailler.&nbsp;<\/strong><\/p>\n\n\n\n<p>\ud83d\udc49 Morale de l&rsquo;histoire, <strong>on n&rsquo;est pas \u00e9gaux face au sommeil.<\/strong> Certaines personnes ont besoin de dormir 10 heures par nuit quand d&rsquo;autres personnes ont la chance de n\u2019avoir besoin que d\u2019un petit repos de 6 ou 7 heures par nuit.<\/p>\n\n\n<section class=\"you-know\">\n                <div class=\"you-know__title\"><p>\ud83d\udca1 Le savais-tu ?<\/p>\n<\/div>\n                        <div class=\"you-know__text\">\n            <p>Si tu as besoin de 7h30 \u00e0 8h de sommeil par nuit, tu fais partie de la majorit\u00e9 !<\/p>\n\n        <\/div>\n              <\/section>\n\n\n\n<p><strong>Ton besoin de sommeil t&rsquo;est propre<\/strong>, tu ne peux pas le r\u00e9guler en un claquement de doigt. Si tu dors pas assez, tu auras la t\u00eate dans le cul. Si tu dors trop, tu seras aussi claqu\u00e9 et tu n\u2019auras pas ce sentiment de repos.&nbsp;\ud83d\ude2c<\/p>\n\n\n\n<p>\ud83d\udc49 Notre conseil c\u2019est de <strong>prendre le temps de trouver le type de sommeil dont tu as besoin.<\/strong> Ta priorit\u00e9, c&rsquo;est de trouver combien d&rsquo;heures il te faut par nuit en <strong>testant des dur\u00e9es de sommeil variables.<\/strong> Une fois que tu auras trouv\u00e9 la dur\u00e9e qui te correspond. Tu pourras<strong> adopter un rythme r\u00e9gulier.&nbsp;<\/strong><\/p>\n\n\n<section class=\"push \">\n        <div >\n            \n                                                <div class=\"push__container  qcd\" data-target=\"_self\" data-qcd=\"aHR0cHM6Ly9zaGVycGFzLmNvbS9mdW5uZWwtc3R1ZGVudC1xdWFsaWZpY2F0aW9u\" data-banner=\"2\" data-name=\"Cours part\u2019 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:\/\/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:\/\/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:\/\/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:\/\/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:\/\/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:\/\/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:\/\/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:\/\/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 OFFERT !\n                                    <\/div>\n                                                            <\/div>\n                                                    <\/div>\n                                    <\/div>\n                                    <\/div>\n    <\/section>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"adopte-un-rythme-regulier\">Adopte un rythme r\u00e9gulier \ud83d\udccf<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"les-cycles-de-sommeil\">Les cycles de sommeil \ud83c\udf17<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-vertically-aligned-center is-layout-flow wp-block-column-is-layout-flow\">\n<p>Comment ne pas \u00eatre fatigu\u00e9 ? C&rsquo;est simple, <strong>il suffit de respecter ton cycle de sommeil<\/strong>. C\u2019est pas compliqu\u00e9 quand on se penche un peu sur la question. <\/p>\n\n\n\n<p>C\u2019est tr\u00e8s bien expliqu\u00e9 dans le livre&nbsp; \u00ab\u00a0<em><strong><a href=\"https:\/\/www.editionsladecouverte.fr\/pourquoi_nous_dormons-9782348037429\" target=\"_blank\" rel=\"noreferrer noopener\">Pourquoi nous dormons ?<\/a><\/strong><\/em>\u00a0\u00bb de <strong>Mathieu Walker<\/strong>. Une tr\u00e8s bonne lecture qu\u2019on te conseille, surtout si tu as des difficult\u00e9s avec ton sommeil !<\/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 is-resized\"><img decoding=\"async\" src=\"https:\/\/sherpas.com\/blog\/content\/uploads\/2022\/05\/Capture-decran-2022-05-13-165158-e1652453973174-704x1024.png\" alt=\"\" class=\"wp-image-226120\" style=\"width:217px;height:315px\"\/><\/figure>\n<\/div><\/div>\n<\/div>\n\n\n\n<p>\u00c7a t&rsquo;aidera \u00e0 bien mieux te comprendre et \u00e0 prendre de bonnes habitudes. Ce que le livre explique, c\u2019est que <strong>le sommeil, \u00e7a se joue \u00e0 30 minutes pr\u00e8s. <\/strong>Le sommeil fonctionne par cycles dont la dur\u00e9e varie entre 90 et 120 minutes, soit environ 1h30 \u00e0 2 heures.<\/p>\n\n\n\n<p>Pour pouvoir rentrer dans en phase de sommeil, il y a ce qu&rsquo;on appelle <strong>le train du sommeil.<\/strong> Ce train c\u2019est comme avec la SCNF, tu sais jamais trop quand il passe et<strong> si tu le loupes il faut attendre 1h30<\/strong> <strong>\u00e0 2h pour choper le prochain cycle <\/strong>et son d\u00e9clenchement.&nbsp;\ud83d\ude2c<\/p>\n\n\n\n<p>\ud83d\udc49 Si tu le rates, tu vas passer la nuit \u00e0 te retourner dans ton lit. Tu vas avoir un mal fou \u00e0 t&rsquo;endormir et tu vas simplement passer la nuit \u00e0 regarder le plafond (comme Lomepal)<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" src=\"https:\/\/media.giphy.com\/media\/0FRDGU612WlQPXzY8r\/giphy.gif\" alt=\"\"\/><figcaption class=\"wp-element-caption\"><em>Toi en attendant que le sommeil vienne <\/em><\/figcaption><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"les-grasses-mat-le-mal\">Les grasses mat\u2019 = le mal \ud83d\ude08<\/h3>\n\n\n\n<p>C\u2019est pas nous qui le disons ! Tout est dans le bouquin <strong>! Mathieu Walker <\/strong>explique que les grasses matin\u00e9es c\u2019est un tr\u00e8s mauvais bail. Quand tu dors trop et tu l&rsquo;as peut \u00eatre d\u00e9j\u00e0 remarqu\u00e9, <strong>souvent tu te r\u00e9veilles sans \u00eatre beaucoup plus en forme.&nbsp;<\/strong><\/p>\n\n\n\n<p>La meilleure solution pour \u00e9viter \u00e7a ? <strong>\u00c9viter \u00e0 la fois de ne pas assez dormir ou de trop dormir !<\/strong> Il faut <strong>adopter un rythme r\u00e9gulier.&nbsp;<\/strong><\/p>\n\n\n<section class=\"you-know\">\n                <div class=\"you-know__title\"><p>\ud83d\udca1 Rien de plus simple<\/p>\n<\/div>\n                        <div class=\"you-know__text\">\n            <p>Il te suffit d&rsquo;adopter une <strong>heure de coucher fixe<\/strong> tous les soirs et une <strong>heure de lever fixe<\/strong> tous les matins. Par exemple, tu te couches \u00e0 23h30, et tu te l\u00e8ves \u00e0 7h30.<\/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:\/\/sherpas.com\/content\/uploads\/2021\/11\/Miniat5h30_vYT.jpg\" media=\"(min-width: 999px)\">\n                            <source srcset=\"https:\/\/sherpas.com\/content\/uploads\/2021\/11\/Miniat5h30_vYT.jpg\" media=\"(max-width: 999px)\">\n                                <img decoding=\"async\"\n                                    src=\"https:\/\/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>D&rsquo;ailleurs, on ne te fera pas un tuto \u00ab\u00a0comment te lever \u00e0 5h30\u00a0\u00bb \u00e7a c&rsquo;est plut\u00f4t un job pour William, c&rsquo;est pas fait pour nous. \ud83d\ude05<\/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>\u00c0 voir ici !<\/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<p>\ud83d\udc49 La chose \u00e0 retenir c&rsquo;est que ton temps de sommeil est<strong> non n\u00e9gociable.<\/strong> Pourquoi ? Parce que si tu perds ton rythme en faisant une grasse matin\u00e9e, <strong>tu vas perdre ton rythme de sommeil. <\/strong>Dans ces cas-l\u00e0, ce que disent les \u00e9tudes scientifiques, c&rsquo;est qu&rsquo;on met en moyenne 2 \u00e0 3 semaines pour se recaler.&nbsp;<\/p>\n\n\n\n<p>Et en cas de nuit blanche, on en paye les cons\u00e9quences  pendant <strong>un mois <\/strong>! C&rsquo;est-\u00e0-dire que tu fais une nuit blanche, tu vas avoir du mal \u00e0 t&rsquo;endormir ou \u00e0 te r\u00e9veiller le matin un mois durant ! D&rsquo;o\u00f9 effectivement la n\u00e9cessit\u00e9 de <strong>respecter ce rythme.<\/strong><\/p>\n\n\n\n<p>Tu vas s\u00fbrement nous dire que dans la vie, \u00e7a arrive de casser son rythme. Une soir\u00e9e, Tata Jeanine \u00e0 la maison, No\u00ebl, le Nouvel An, bref. Comment on fait ?&nbsp;<\/p>\n\n\n\n<p>\ud83d\udc49 La technique, c&rsquo;est de faire exactement comme quand on a<strong> un d\u00e9calage horaire.<\/strong> Autrement dit, <strong>tu vas d\u00e9caler d&rsquo;autant d&rsquo;heure ton heure de lever par rapport \u00e0 ton heure de coucher.&nbsp;<\/strong><\/p>\n\n\n\n<p>Tu te couches habituellement \u00e0 minuit pour un lever \u00e0 8h. Apr\u00e8s ta soir\u00e9e<strong> tu te couches \u00e0 3h, pour conserver ton rythme de 8 heures, tu te l\u00e8ves \u00e0 11 heures ! <\/strong>Finalement, tu auras dormi la m\u00eame dur\u00e9e que d\u2019habitude et ton m\u00e9tabolisme n&rsquo;y aura vu que du feu !<\/p>\n\n\n<section class=\"you-know\">\n                <div class=\"you-know__title\"><p>\u26a0\ufe0f Attention<\/p>\n<\/div>\n                        <div class=\"you-know__text\">\n            <p>\u00c7a marche seulement une fois de temps en temps. Si tu te mets \u00e0 faire \u00e7a deux ou trois nuits d&rsquo;affil\u00e9e, tu vas finir par tout le temps te lever \u00e0 11h. C\u2019est pas vraiment le but recherch\u00e9 !<\/p>\n\n        <\/div>\n              <\/section>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-vertically-aligned-center is-layout-flow wp-block-column-is-layout-flow\">\n<p>Retiens simplement qu\u2019il faut <strong>pr\u00e9server ton rythme pour adopter une bonne hygi\u00e8ne de sommeil.<\/strong> S\u2019il finit par se d\u00e9r\u00e9gler il emp\u00eachera le passage du marchand de sable !&nbsp;<\/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\/fvJIuEVeNjpYs\/giphy.gif\" alt=\"Pour ne pas \u00eatre fatigu\u00e9 tu as la solution ! \"\/><\/figure>\n<\/div><\/div>\n<\/div>\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>Si tu veux conna\u00eetre d\u2019autres astuces pour t\u2019endormir, viens lire notre article <a href=\"https:\/\/sherpas.com\/blog\/comment-bien-dormir-astuces-pour-mieux-dormir\/\" target=\"_blank\" rel=\"noopener\">comment bien dormir ?<\/a> \ud83d\ude0c<\/p>\n\n        <\/div>\n    <\/section>\n\n\n<section class=\"push \">\n        <div >\n            \n                                                <div class=\"push__container  qcd\" data-target=\"_self\" data-qcd=\"aHR0cHM6Ly9zaGVycGFzLmNvbS9mdW5uZWwtc3R1ZGVudC1xdWFsaWZpY2F0aW9u\" data-banner=\"2\" data-name=\"Cours part\u2019 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:\/\/sherpas.com\/content\/uploads\/2022\/01\/Jade2x.jpg);\"\n                        >\n                    <\/div>\n                         <p class=\"push__teachers-name\">Jade<\/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\">21\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:\/\/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:\/\/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:\/\/sherpas.com\/content\/uploads\/2022\/01\/Louise2x.png);\"\n                        >\n                    <\/div>\n                         <p class=\"push__teachers-name\">Louise<\/p>                          <p class=\"push__teachers-school\">Mines 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\">24\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:\/\/sherpas.com\/content\/uploads\/2022\/01\/Emilie2x.jpg);\"\n                        >\n                    <\/div>\n                         <p class=\"push__teachers-name\">Emilie<\/p>                          <p class=\"push__teachers-school\">Sciences Po Lyon<\/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:\/\/sherpas.com\/content\/uploads\/2022\/01\/Pierre2x.png);\"\n                        >\n                    <\/div>\n                         <p class=\"push__teachers-name\">Pierre<\/p>                          <p class=\"push__teachers-school\">ESSEC<\/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\">16\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:\/\/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:\/\/sherpas.com\/content\/uploads\/2022\/01\/Olivier2x.png);\"\n                        >\n                    <\/div>\n                         <p class=\"push__teachers-name\">Olivier<\/p>                          <p class=\"push__teachers-school\">La Sorbonne<\/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\">13\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\" id=\"que-faire-pour-ne-pas-etre-fatigue-evite-les-excitants\">Que faire pour ne pas \u00eatre fatigu\u00e9 : \u00e9vite les excitants \u2615\ufe0f<\/h2>\n\n\n\n<p>Des \u00e9tudes scientifiques, comme le livre dans \u00ab\u00a0<em>pourquoi nous dormons<\/em>\u00ab\u00a0, prouvent que la caf\u00e9ine reste tr\u00e8s longtemps dans le sang, ce qui vient perturber l&rsquo;endormissement. Ce qu&rsquo;il faut retenir, c&rsquo;est d\u2019\u00e9viter \u00e0 tout prix les caf\u00e9s apr\u00e8s 16h !<\/p>\n\n\n\n<p>Sinon, tu vas garder trop de caf\u00e9ine et ce, m\u00eame au moment d\u2019aller te coucher. <strong>D&rsquo;ailleurs, c&rsquo;est la m\u00eame chose avec les autres excitants.<\/strong> Dans le th\u00e9, il y a de la th\u00e9ine &#8211; comme comme la caf\u00e9ine. En r\u00e9alit\u00e9, c&rsquo;est un d\u00e9riv\u00e9 de la m\u00eame mol\u00e9cule, mais c&rsquo;est totalement la m\u00eame chose.<\/p>\n\n\n\n<p>La logique est la m\u00eame avec les excitants du style <strong>boissons \u00e9nergisantes<\/strong>. L&rsquo;id\u00e9al c&rsquo;est d&rsquo;\u00e9viter d&rsquo;en consommer en fin de journ\u00e9e pour que \u00e7a n\u2019ait pas d\u2019impact sur ton sommeil.&nbsp;OK, le taureau ail\u00e9 donne des ailes. Mais toi, tu veux pioncer. <\/p>\n\n\n<section class=\"you-know\">\n                <div class=\"you-know__title\"><p>\ud83d\udca1 Le savais-tu ?<\/p>\n<\/div>\n                        <div class=\"you-know__text\">\n            <p>Au-del\u00e0 d&rsquo;impacter uniquement l&rsquo;endormissement, la caf\u00e9ine et les excitants affectent \u00e9galement <strong>la qualit\u00e9 et la profondeur de ton sommeil !<br \/>\n<\/strong><\/p>\n\n        <\/div>\n              <\/section>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"bien-gerer-ton-reveil\">Bien g\u00e9rer ton r\u00e9veil&nbsp;\u23f0<\/h2>\n\n\n\n<p>Le probl\u00e8me du r\u00e9veil, c&rsquo;est d&rsquo;appuyer sur <strong>snooze<\/strong> et de ne pas te lever pour mieux te rendormir. Pour \u00e9viter \u00e7a, on a<strong> trois \u00e9tapes pour te gu\u00e9rir de la snoozance.&nbsp;<\/strong><\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"etape-n1\">\ud83d\udccc \u00c9tape n\u00b01&nbsp;<\/h4>\n\n\n\n<p>Si tu utilises ton smartphone en guise de r\u00e9veil, <strong>\u00e9loigne-le au maximum de ton lit <\/strong>pour \u00eatre oblig\u00e9 de te lever pour l\u2019\u00e9teindre ! <\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"etape-n2\">\ud83d\udccc \u00c9tape n\u00b02<\/h4>\n\n\n\n<p><strong>En fait, arr\u00eate d&rsquo;utiliser ton t\u00e9l\u00e9phone comme r\u00e9veil<\/strong>. Remplace-le par un bon vieux reveil \u00e0 l&rsquo;ancienne que tu mets loin de ton lit pour \u00eatre oblig\u00e9 de te lever et d&rsquo;aller le couper.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"etape-n3\">\ud83d\udccc \u00c9tape n\u00b03&nbsp;<\/h4>\n\n\n\n<p><em> Les petits malins qui demandent \u00e0 Siri ou Alexa de l\u2019\u00e9teindre tous les matins, on vous voit ! <\/em>\ud83e\uddd0 <strong>Investis dans un r\u00e9veil physique<\/strong>, \u00e7a \u00e9vite de demander \u00e0 ton assistant vocal de le couper. Et \u00e7a permet surtout d&rsquo;avoir un objet qui sonne toujours \u00e0 la m\u00eame heure. C&rsquo;est un objet sp\u00e9cifique pour le sommeil. \u00c7a t\u2019aidera aussi \u00e0 te construire une<strong> bonne relation avec ton sommeil<\/strong>.&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" src=\"https:\/\/media.giphy.com\/media\/xT9Igk8rZIJBaUTMRy\/giphy.gif\" alt=\"\"\/><figcaption class=\"wp-element-caption\"><em>On oublie le reveil sur l&rsquo;iphone ! <\/em><\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"vide-toi-la-tete-avant-de-dormir\">Vide-toi la t\u00eate avant de dormir <\/h2>\n\n\n\n<p>Au moment de s&rsquo;endormir, on a souvent la t\u00eate occup\u00e9e par plein de pens\u00e9es, c&rsquo;est souvent ce qui emp\u00eache les gens de s&rsquo;endormir. Entre les sc\u00e9narios o\u00f9 tu p\u00e9chos ton crush, ceux o\u00f9 tu r\u00e9ponds un truc hyper styl\u00e9 \u00e0 une embrouille, ta t\u00eate c&rsquo;est vraiment une c\u00e9r\u00e9monie des Oscars. Pour \u00e9viter \u00e7a, <strong>essaye de faire un bilan de ta journ\u00e9e en rentrant chez toi le soir.&nbsp;&nbsp;<\/strong><\/p>\n\n\n\n<p>Comme \u00e7a, au moment de te mettre au lit, tu ne te diras pas \u201c<em>qu&rsquo;est-ce que j&rsquo;ai fait aujourd&rsquo;hui ?\u201d <\/em>En faisant \u00e7a plus t\u00f4t dans la journ\u00e9e tu vas te lib\u00e9rer d\u2019un poids. <\/p>\n\n\n<section class=\"you-know\">\n                <div class=\"you-know__title\"><\/div>\n                        <div class=\"you-know__text\">\n            <p>Autre option, <strong>le faire sous la douche <\/strong>si tu fais partie de<strong> la team #douchelesoir<\/strong> avant d\u2019aller te coucher ! \ud83d\ude0e Faire \u00e7a une heure ou deux avant d&rsquo;aller te coucher <strong>te permettra de te vider l\u2019esprit.<\/strong> En plus, <strong>l\u2019eau chaude va d\u00e9contracter tes tensions musculaires. <\/strong>Tu seras donc en bonne condition pour t\u2019endormir facilement !<\/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>Pour aller plus loin on te propose de lire notre article sur <a href=\"https:\/\/sherpas.com\/blog\/sendormir-rapidement-la-methode-de-larmee\/\" target=\"_blank\" rel=\"noopener\">la m\u00e9thode de l\u2019arm\u00e9e pour s\u2019endormir <\/a>en toute situation ! \ud83d\ude09<\/p>\n\n        <\/div>\n    <\/section>\n\n\n<section class=\"push \">\n        <div >\n            \n                                                <div class=\"push__container  qcd\" data-target=\"_self\" data-qcd=\"aHR0cHM6Ly9zaGVycGFzLmNvbS9mdW5uZWwtc3R1ZGVudC1xdWFsaWZpY2F0aW9u\" data-banner=\"2\" data-name=\"Cours part\u2019 global #3 = CPG3\" 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:\/\/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:\/\/sherpas.com\/content\/uploads\/2022\/01\/Jade2x.jpg);\"\n                        >\n                    <\/div>\n                         <p class=\"push__teachers-name\">Jade<\/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\">21\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:\/\/sherpas.com\/content\/uploads\/2022\/01\/Bastien2x.jpg);\"\n                        >\n                    <\/div>\n                         <p class=\"push__teachers-name\">Bastien<\/p>                          <p class=\"push__teachers-school\">Polytechnique<\/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:\/\/sherpas.com\/content\/uploads\/2022\/01\/Emilie2x.jpg);\"\n                        >\n                    <\/div>\n                         <p class=\"push__teachers-name\">Emilie<\/p>                          <p class=\"push__teachers-school\">Sciences Po Lyon<\/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:\/\/sherpas.com\/content\/uploads\/2022\/01\/Hugo2x.jpg);\"\n                        >\n                    <\/div>\n                         <p class=\"push__teachers-name\">Hugo<\/p>                          <p class=\"push__teachers-school\">Insa Lyon<\/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\">16\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:\/\/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 class=\"swiper-slide\">\n                    <div class=\"push__teachers-card\">\n                        <div\n                            class=\"push__teachers-profil\"\n                            \n                            style=\"background-image: url(https:\/\/sherpas.com\/content\/uploads\/2022\/01\/David2x.jpg);\"\n                        >\n                    <\/div>\n                         <p class=\"push__teachers-name\">David<\/p>                          <p class=\"push__teachers-school\">EDHEC<\/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:\/\/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>\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 de cours particuliers ? <span role=\"img\" aria-label=\"\u2728\">\u2728<\/span><!-- notionvc: 27874cb7-7cca-4c68-a2e3-ea8000cbb55b --><\/p>\n<\/div>\n                                                                                        <div class=\"push__text\"><p><span style=\"color: #48b378;\">4 points<\/span> de plus sur ta <span style=\"color: #48b378;\">moyenne<\/span> avec nos profs Sherpas ! <span role=\"image\" aria-label=\"\ud83d\udcc8\">\ud83d\udcc8<\/span><\/p>\n<p>&nbsp;<\/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 OFFERT !\n                                    <\/div>\n                                                            <\/div>\n                                                    <\/div>\n                                    <\/div>\n                                    <\/div>\n    <\/section>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"attention-a-la-lumiere\">Attention \u00e0 la lumi\u00e8re ! \u2600\ufe0f<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"la-lumiere-bleue-des-ecrans\">La lumi\u00e8re bleue des \u00e9crans&nbsp;\ud83d\udcf1<\/h3>\n\n\n\n<p>Eh oui ! \u00c9viter l&rsquo;exposition \u00e0 la lumi\u00e8re bleue avant de dormir, \u00e7a te permet de mieux t\u2019endormir. <strong>Pr\u00e9f\u00e8re un livre sur ta table de chevet<\/strong> plut\u00f4t que ton PC portable ou ton t\u00e9l\u00e9phone !<\/p>\n\n\n\n<p>\u00c7a devrait d\u00e9j\u00e0 bien t&rsquo;aider pour transiter de ta journ\u00e9e vers l&rsquo;endormissement. La lumi\u00e8re des \u00e9crans est con\u00e7ue de telle sorte qu&rsquo;<strong>elle te maintient \u00e9veill\u00e9<\/strong> et ralentis ton envie de de dormir.&nbsp;<\/p>\n\n\n<section class=\"you-know\">\n                <div class=\"you-know__title\"><\/div>\n                        <div class=\"you-know__text\">\n            <p>Sinon, tu peux changer la lumi\u00e8re de ton t\u00e9l\u00e9phone en \u00ab\u00a0night shift\u00a0\u00bb pour neutraliser les lumi\u00e8res bleues. Certains t\u00e9l\u00e9phones (ceux de notre cher Steve Jobs) se mettent m\u00eame automatiquement en mode nuit une fois le soleil couch\u00e9. Smaaart !<\/p>\n\n        <\/div>\n              <\/section>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"investis-dans-de-bons-rideaux\">Investis dans de bons rideaux ! \ud83d\udcb0<\/h3>\n\n\n\n<p>C\u2019est souvent n\u00e9glig\u00e9 et assez m\u00e9connu, mais <strong>la luminosit\u00e9 d\u2019une pi\u00e8ce impacte \u00e9norm\u00e9ment la qualit\u00e9 de ton sommeil. <\/strong>Par exemple, il y a une tr\u00e8s nette diff\u00e9rence entre une paire de rideaux semi-occultant qui laisse passer de la lumi\u00e8re et des volets roulants font le noir complet.&nbsp;<\/p>\n\n\n\n<p>Non seulement,<strong> on dort beaucoup mieux dans le noir complet, <\/strong>mais en plus, pas de risque d&rsquo;\u00eatre r\u00e9veill\u00e9 aux aurores quand le soleil se l\u00e8ve !&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" src=\"https:\/\/media.giphy.com\/media\/xUA7b4arnbo3THfzi0\/giphy.gif\" alt=\"\"\/><figcaption class=\"wp-element-caption\"><em>Rien de mieux que de se faire reveiller par la nature ! <\/em><\/figcaption><\/figure>\n<\/div>\n\n<section class=\"read-also\">\n    <p class=\"read-also__title\">\u00c0 lire aussi<\/p>\n            <div class=\"read-also__list\">\n            <p>Pour aller plus loin retrouve nos <a href=\"https:\/\/sherpas.com\/blog\/bien-dormir-en-prepa\/\">Comment bien dormir quand on est en pr\u00e9pa ?<\/a> ! \ud83d\ude34<\/p>\n\n        <\/div>\n    <\/section>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"comment-ne-pas-etre-fatigue-fais-gaffe-a-la-temperature\">Comment ne pas \u00eatre fatigu\u00e9 : fais gaffe \u00e0 la temp\u00e9rature ! \ud83c\udf21\ufe0f <\/h2>\n\n\n\n<p>Derni\u00e8re petite astuce en bonus, <strong>coupe le chauffage la nuit !<\/strong><\/p>\n\n\n\n<p><strong>\ud83d\udc49 <\/strong>Une bonne temp\u00e9rature dans la pi\u00e8ce te permettra de mieux dormir. C&rsquo;est logique : <strong>s&rsquo;il fait froid, tu peux toujours rajouter des couettes en plus, mais si tu as trop chaud tu ne peux pas en retirer<\/strong> ! Une temp\u00e9rature douce permet aussi de favoriser l\u2019endormissement et d\u2019avoir un bon sommeil.&nbsp;\ud83d\udcab<\/p>\n\n\n\n<p>L\u00e0 encore, c&rsquo;est prouv\u00e9 par des \u00e9tudes scientifiques, notamment dans \u201c<em>Pourquoi dormons-nous<\/em>\u201d Pour faire simple quand on dort, le corps refroidit. La technique, c<strong>&lsquo;<\/strong>est <strong>d&rsquo;a\u00e9rer la pi\u00e8ce avant de s&rsquo;endormir et de couper le chauffage.<\/strong> Tu t&rsquo;endormiras plus vite et ton sommeil sera de meilleure qualit\u00e9 !&nbsp;<\/p>\n\n\n<section class=\"you-know\">\n                <div class=\"you-know__title\"><p>La science le dit \ud83d\udc47<\/p>\n<\/div>\n                        <div class=\"you-know__text\">\n            <p>La temp\u00e9rature moyenne recommand\u00e9e par les scientifiques, c\u2019est <strong>19 degr\u00e9s dans la pi\u00e8ce o\u00f9 tu dors<\/strong> ! \ud83e\udd0c<\/p>\n\n        <\/div>\n              <\/section>\n\n\n\n<p>Et voil\u00e0 ! Maintenant, tu connais nos meilleures astuces pour rester en forme et bien dormir, il ne nous reste plus qu\u2019\u00e0 te souhaiter une bonne nuit et te dire <strong>\u00e0 bient\u00f4t pour un prochain article<\/strong> ! \ud83d\udc4a<\/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;226113&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;10&quot;,&quot;legendonly&quot;:&quot;&quot;,&quot;readonly&quot;:&quot;&quot;,&quot;score&quot;:&quot;4.8&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;4.8\\\/5 - (10 votes)&quot;,&quot;size&quot;:&quot;24&quot;,&quot;title&quot;:&quot;Comment ne pas \u00eatre fatigu\u00e9 ? \ud83e\udd71&quot;,&quot;width&quot;:&quot;136.7&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: 136.7px;\">\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            4.8\/5 - (10 votes)    <\/div>\n    <\/div>\n","protected":false},"excerpt":{"rendered":"<p>Enchainer les cours, et plus encore toutes ses \u00e9tudes sans jamais \u00eatre fatigu\u00e9 ? Tu dois te dire (&#8230;)<\/p>\n","protected":false},"author":326,"featured_media":226138,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":true,"footnotes":""},"category":[505,130,122],"tag":[305],"class_list":["post-226113","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-prendre-soin-de-toi","category-sante","category-lifestyle","tag-sommeil"],"acf":[],"_links":{"self":[{"href":"https:\/\/sherpas.com\/blog\/wp-json\/wp\/v2\/posts\/226113","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=226113"}],"version-history":[{"count":0,"href":"https:\/\/sherpas.com\/blog\/wp-json\/wp\/v2\/posts\/226113\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sherpas.com\/blog\/wp-json\/wp\/v2\/media\/226138"}],"wp:attachment":[{"href":"https:\/\/sherpas.com\/blog\/wp-json\/wp\/v2\/media?parent=226113"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sherpas.com\/blog\/wp-json\/wp\/v2\/category?post=226113"},{"taxonomy":"tag","embeddable":true,"href":"https:\/\/sherpas.com\/blog\/wp-json\/wp\/v2\/tag?post=226113"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}