{"id":59,"date":"2019-09-10T15:18:47","date_gmt":"2019-09-10T15:18:47","guid":{"rendered":"http:\/\/conseils.kinalgo.com\/?p=59"},"modified":"2021-07-08T10:26:04","modified_gmt":"2021-07-08T10:26:04","slug":"horaires-de-nuit","status":"publish","type":"post","link":"https:\/\/conseils.kinalgo.com\/index.php\/2019\/09\/10\/horaires-de-nuit\/","title":{"rendered":"Horaires de nuit"},"content":{"rendered":"\n<p>Si vous travaillez la nuit, \u00e9vitez si possible les endroits surchauff\u00e9s, profitez de vos pauses pour vous reposer et vous hydrater.<\/p>\n\n\n\n<p>Lors de celle pr\u00e9vue entre 2h et 3h du matin, faites une collation \u00e9quilibr\u00e9e, \u00e9vitez trop de sucres rapides, et faites \u00e9ventuellement une micro sieste r\u00e9paratrice. En effet, c\u2019est \u00e0 ce moment-l\u00e0 que l\u2019hormone du sommeil, la m\u00e9latonine, monte, pouvant entra\u00eener des somnolences.<\/p>\n\n\n\n<p>En rentrant chez vous au petit matin, prenez une douche fra\u00eeche afin de faire descendre votre temp\u00e9rature corporelle favorisant ainsi la d\u00e9tente.<\/p>\n\n\n\n<p>Prenez ensuite un repas \u00e9quilibr\u00e9 dans une ambiance de lumi\u00e8re tamis\u00e9e.<\/p>\n\n\n\n<p>Puis, allez au lit dans une chambre o\u00f9 les conditions de\nnuits sont r\u00e9unies (18\u00b0, p\u00e9nombre et silence).<\/p>\n\n\n\n<p>Pour aider l\u2019endormissement, vous pouvez aussi prendre une lecture reposante.<\/p>\n\n\n\n<p>Globalement, si vous travaillez de nuit&nbsp;:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li> Faites 3 vrais repas \u00e9quilibr\u00e9s par jour&nbsp;: petit d\u00e9jeuner, d\u00e9jeuner et d\u00eener. Ce dernier devant \u00eatre pris en rentrant du travail le matin\u2026 <\/li><li> \u00c9vitez de grignoter des sucres rapides<\/li><li> Faites une collation et une micro sieste (15 \u00e0 20 min) entre 2h et 3h<\/li><li> Dormez durant la matin\u00e9e, la r\u00e9cup\u00e9ration n\u2019en sera que meilleure et au moins 7h par jour<\/li><li> Sortez vous a\u00e9rer ou faire une activit\u00e9 sportive l\u2019apr\u00e8s midi<\/li><li> Faites-vous suivre r\u00e9guli\u00e8rement par un m\u00e9decin <\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Si vous travaillez la nuit, \u00e9vitez si possible les endroits surchauff\u00e9s, profitez de vos pauses pour vous reposer et vous hydrater. Lors de celle pr\u00e9vue entre 2h et 3h du matin, faites une collation \u00e9quilibr\u00e9e, \u00e9vitez trop de sucres rapides, et faites \u00e9ventuellement une micro sieste r\u00e9paratrice. En effet, c\u2019est \u00e0 ce moment-l\u00e0 que l\u2019hormone &hellip; <\/p>\n<p class=\"link-more\"><a href=\"https:\/\/conseils.kinalgo.com\/index.php\/2019\/09\/10\/horaires-de-nuit\/\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> \u00ab\u00a0Horaires de nuit\u00a0\u00bb<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":175,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[29],"class_list":["post-59","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-conseil","tag-qhw3","entry"],"better_featured_image":{"id":175,"alt_text":"Kinalgo Conseils Horaires d\u00e9cal\u00e9s\/nuit","caption":"","description":"","media_type":"image","media_details":{"width":600,"height":401,"file":"2019\/09\/jc-gellidon-EH9f0TI5wco-unsplash.png","image_meta":{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0","keywords":[]},"sizes":{"medium":{"file":"jc-gellidon-EH9f0TI5wco-unsplash-300x201.png","width":300,"height":201,"mime-type":"image\/png","source_url":"https:\/\/conseils.kinalgo.com\/wp-content\/uploads\/2019\/09\/jc-gellidon-EH9f0TI5wco-unsplash-300x201.png"},"thumbnail":{"file":"jc-gellidon-EH9f0TI5wco-unsplash-150x150.png","width":150,"height":150,"mime-type":"image\/png","source_url":"https:\/\/conseils.kinalgo.com\/wp-content\/uploads\/2019\/09\/jc-gellidon-EH9f0TI5wco-unsplash-150x150.png"}}},"post":59,"source_url":"https:\/\/conseils.kinalgo.com\/wp-content\/uploads\/2019\/09\/jc-gellidon-EH9f0TI5wco-unsplash.png"},"_links":{"self":[{"href":"https:\/\/conseils.kinalgo.com\/index.php\/wp-json\/wp\/v2\/posts\/59","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/conseils.kinalgo.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/conseils.kinalgo.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/conseils.kinalgo.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/conseils.kinalgo.com\/index.php\/wp-json\/wp\/v2\/comments?post=59"}],"version-history":[{"count":2,"href":"https:\/\/conseils.kinalgo.com\/index.php\/wp-json\/wp\/v2\/posts\/59\/revisions"}],"predecessor-version":[{"id":128,"href":"https:\/\/conseils.kinalgo.com\/index.php\/wp-json\/wp\/v2\/posts\/59\/revisions\/128"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/conseils.kinalgo.com\/index.php\/wp-json\/wp\/v2\/media\/175"}],"wp:attachment":[{"href":"https:\/\/conseils.kinalgo.com\/index.php\/wp-json\/wp\/v2\/media?parent=59"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/conseils.kinalgo.com\/index.php\/wp-json\/wp\/v2\/categories?post=59"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/conseils.kinalgo.com\/index.php\/wp-json\/wp\/v2\/tags?post=59"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}