{"id":102623,"date":"2026-06-01T12:35:45","date_gmt":"2026-06-01T12:35:45","guid":{"rendered":"https:\/\/www.schichtfit.com\/ete\/"},"modified":"2026-06-22T13:29:30","modified_gmt":"2026-06-22T13:29:30","slug":"ete","status":"publish","type":"page","link":"https:\/\/www.schichtfit.com\/fr\/ete\/","title":{"rendered":"\u00c9t\u00e9"},"content":{"rendered":"[vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”5px” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#000000″ scene_position=”center” top_padding=”10″ bottom_padding=”%” left_padding_desktop=”3%” constrain_group_2=”yes” right_padding_desktop=”3%” top_padding_phone=”1″ constrain_group_5=”yes” bottom_padding_phone=”1″ left_padding_phone=”0″ constrain_group_6=”yes” right_padding_phone=”0″ constrain_group_7=”yes” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” row_position_desktop=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” color_overlay=”#484848″ overlay_strength=”0.5″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”no-extra-padding” column_padding_position=”top” top_margin_phone=”0″ column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”5\/12″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][\/vc_column][vc_column column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” centered_text=”true” desktop_text_alignment=”right” tablet_text_alignment=”default” phone_text_alignment=”center” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”4\/12″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][vc_column_text css=”” text_direction=”default”]\n
Faire ce qu’il faut. Au bon moment. <\/span><\/h5>\n[\/vc_column_text][\/vc_column][vc_column column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” centered_text=”true” desktop_text_alignment=”left” tablet_text_alignment=”default” phone_text_alignment=”center” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”3\/12″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][nectar_cta btn_style=”basic” heading_tag=”h4″ border_radius=”10″ link_type=”regular” button_color=”accent-color” text_color=”#FFFFFF” text_color_hover=”#FFFFFF” button_border_thickness=”0px” alignment=”left” alignment_tablet=”default” alignment_phone=”default” display=”block” display_tablet=”inherit” display_phone=”inherit” icon_family=”none” icon_alignment=”left” link_text=”Vers le coach num\u00e9rique” font_size_desktop=”1em” padding_top=”0.65em” padding_bottom=”0.65em” padding_left=”1.5em” padding_right=”1.5em” url=”https:\/\/coach.schichtfit.com”][\/vc_column][\/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#000000″ full_height=”yes” video_bg=”use_video” video_mp4=”https:\/\/www.schichtfit.com\/wp-content\/uploads\/2026\/06\/grillage_v-1.mp4″ background_video_loading=”default” scene_position=”center” top_padding=”4%” left_padding_desktop=”7%” constrain_group_2=”yes” right_padding_desktop=”7%” left_padding_phone=”0″ constrain_group_6=”yes” right_padding_phone=”0″ constrain_group_7=”yes” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” row_position_desktop=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” overlay_strength=”0.5″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” gradient_type=”default” content_layout=”default”][vc_column_text css=”.vc_custom_1780914459387{border-radius: 5px !important;}” text_direction=”default”]\n
\u00c9dition \u00c9t\u00e9<\/span><\/span> \u00b7 <\/span>9 unit\u00e9s \u00b7 3 \u00e0 5 minutes chacune<\/span><\/h5>\n

Rester au frais.<\/span>
\nBien dormir.<\/span>
\nGagner l’\u00e9t\u00e9.<\/span><\/h1>\n[\/vc_column_text][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” left_padding_desktop=”0%” constrain_group_2=”yes” right_padding_desktop=”0%” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”no-extra-padding” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”10px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][vc_column_text css=”” text_direction=”default”]\n

\u00c9t\u00e9 et travail post\u00e9 : une combinaison difficile. <\/span><\/h4>\n

Voici ce qui aide vraiment. C<\/span>ourt, direct et imm\u00e9diatement applicable.<\/span><\/h4>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]\n

Aucune obligation. Prenez ce qui vous int\u00e9resse. <\/span><\/h4>\n[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#000000″ scene_position=”center” top_padding=”4%” constrain_group_1=”yes” bottom_padding=”4%” left_padding_desktop=”7%” constrain_group_2=”yes” right_padding_desktop=”7%” top_padding_phone=”10%” constrain_group_5=”yes” bottom_padding_phone=”10%” left_padding_phone=”0″ constrain_group_6=”yes” right_padding_phone=”0″ constrain_group_7=”yes” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” row_position_desktop=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” color_overlay=”#484848″ overlay_strength=”0.5″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”no-extra-padding” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” gradient_type=”default” content_layout=”default”][vc_column_text css=”” text_direction=”default”]\n
Ce que l’\u00e9t\u00e9 vous fait<\/span><\/h5>\n

Vous n’\u00eates pas plus faible en \u00e9t\u00e9. <\/span><\/h2>\n

Vous subissez <\/strong>3 contraintes simultan\u00e9ment<\/span><\/h2>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]Beaucoup se demandent : pourquoi suis-je si \u00e9puis\u00e9 en ce moment ?<\/span>
\nEst-ce ma faute ? Non. C’est \u00e0 cause de l’\u00e9t\u00e9.<\/span><\/p>\n

Et de trois choses qui frappent en m\u00eame temps.<\/span>[\/vc_column_text][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-4-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/4″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][image_with_animation image_url=”14049″ image_size=”full” max_width=”50%” max_width_mobile=”default” animation_type=”entrance” animation=”None” animation_movement_type=”transform_y” hover_animation=”none” alignment=”center” border_radius=”none” box_shadow=”none” image_loading=”default”][vc_column_text css=”” text_direction=”default”]\n

Chaleur :<\/strong> <\/span>
\nla chambre ne se rafra\u00eechit pas<\/span>[\/vc_column_text][\/vc_column_inner][vc_column_inner column_padding=”padding-4-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/4″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][image_with_animation image_url=”14050″ image_size=”full” max_width=”50%” max_width_mobile=”default” animation_type=”entrance” animation=”None” animation_movement_type=”transform_y” hover_animation=”none” alignment=”center” border_radius=”none” box_shadow=”none” image_loading=”default”][vc_column_text css=”” text_direction=”default”]\n

Lumi\u00e8re : <\/span><\/strong>
\nclair jusqu’\u00e0 21h30. Votre corps pense : jour<\/span>[\/vc_column_text][\/vc_column_inner][vc_column_inner column_padding=”padding-4-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/4″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][image_with_animation image_url=”14048″ image_size=”full” max_width=”50%” max_width_mobile=”default” animation_type=”entrance” animation=”None” animation_movement_type=”transform_y” hover_animation=”none” alignment=”center” border_radius=”none” box_shadow=”none” image_loading=”default”][vc_column_text css=”” text_direction=”default”]\n

Social : <\/span><\/strong>
\nbarbecues, invitations, sport<\/span>[\/vc_column_text][\/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” flex_gap_desktop=”10px” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/4″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][\/vc_column_inner][\/vc_row_inner][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][vc_column_text css=”” text_direction=”default”]\n

Il ne s’agit pas seulement de moins dormir \u2013 il s’agit de moins de r\u00e9cup\u00e9ration.<\/span><\/span><\/h4>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]En \u00e9t\u00e9, la chaleur, les soir\u00e9es lumineuses et les barbecues s’ajoutent. <\/span>
\nFaites le point et voyez ce qui se passe avec les phases de r\u00e9cup\u00e9ration.<\/span>[\/vc_column_text][nectar_cta btn_style=”basic” heading_tag=”h4″ border_radius=”10″ link_type=”regular” button_color=”default” text_color=”#FFFFFF” text_color_hover=”#FFFFFF” button_border_color=”#EEEE22″ button_border_thickness=”1px” alignment=”left” alignment_tablet=”default” alignment_phone=”default” display=”block” display_tablet=”inherit” display_phone=”inherit” icon_family=”none” icon_alignment=”left” link_text=”D\u00e9marrer le bilan sommeil estival” font_size_desktop=”0.75em” url=”https:\/\/www.schichtfit.com\/fr\/bilan-de-la-duree-du-sommeil\/” padding_top=”0.4em” padding_bottom=”0.4em” padding_left=”1em” padding_right=”1em”][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#000000″ scene_position=”center” top_padding=”4%” constrain_group_1=”yes” bottom_padding=”4%” left_padding_desktop=”7%” constrain_group_2=”yes” right_padding_desktop=”7%” top_padding_phone=”10%” constrain_group_5=”yes” bottom_padding_phone=”10%” left_padding_phone=”0″ constrain_group_6=”yes” right_padding_phone=”0″ constrain_group_7=”yes” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” row_position_desktop=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” overlay_strength=”0.5″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”no-extra-padding” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” gradient_type=”default” content_layout=”default”][vc_column_text css=”” text_direction=”default”]\n
Ce que vous savez et ce que vous faites<\/span><\/h5>\n

Ce que vous ne pouvez pas changer.<\/span>
\nCe que vous contr\u00f4lez.<\/span><\/strong><\/h2>\n

La premi\u00e8re \u00e9tape : comprendre ce qui est fixe et o\u00f9 se trouvent vos leviers les plus efficaces. <\/span><\/h4>\n

Cela soulage et montre o\u00f9 l’\u00e9nergie est judicieusement investie.<\/span><\/h4>\n[\/vc_column_text][vc_row_inner equal_height=”yes” column_margin=”20px” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” top_padding=”4%” bottom_padding=”%” top_padding_phone=”8%” bottom_padding_phone=”%” left_padding_phone=”0″ constrain_group_6=”yes” right_padding_phone=”0″ text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”1\/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”]
<\/i> <\/div>
\n

Ce n’est pas contr\u00f4lable<\/span><\/strong><\/h4>\n <\/div>
<\/div><\/div>
\n
    \n
  • Chronotype<\/strong><\/span>
    \nAlouette, hibou ou colombe. T\u00f4t, tard ou interm\u00e9diaire est ancr\u00e9 dans le cerveau. Le travail post\u00e9 ne change rien \u00e0 cela.<\/span><\/li>\n
  • Votre besoin de sommeil<\/strong><\/span>
    \nVous avez besoin de 6 \u00e0 9 heures \u2013 d\u00e9termin\u00e9 g\u00e9n\u00e9tiquement. Non modifiable par l’entra\u00eenement.<\/span><\/li>\n
  • Vos horaires de travail<\/strong><\/span>
    \nLe planning des \u00e9quipes est ce qu’il est. Vous ne le changez pas.<\/span><\/li>\n<\/ul>\n <\/div>[vc_column_text css=”.vc_custom_1781081617477{padding-left: 15px !important;}” text_direction=”default”]\n

    Ce n’est pas une excuse. C’est de la biologie. <\/span><\/p>\n[\/vc_column_text][\/vc_column_inner][vc_column_inner column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”1\/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”]

    <\/i> <\/div>
    \n

    Ce que vous pouvez contr\u00f4ler<\/span><\/strong><\/h4>\n <\/div>
    <\/div><\/div>
    \n
      \n
    • Environnement de sommeil<\/strong><\/span>
      \nTemp\u00e9rature, obscurit\u00e9, bruit. Tout est contr\u00f4lable.<\/span><\/li>\n
    • Gestion de la lumi\u00e8re<\/strong><\/span>
      \nLa lumi\u00e8re est votre plus grand ennemi, mais aussi votre outil le plus puissant.<\/span><\/li>\n
    • Gestion du temps & rythme<\/strong><\/span>
      \nBarbecues, rythme, planification du sommeil, faites-le avec strat\u00e9gie, pas avec renoncement.<\/span><\/li>\n<\/ul>\n <\/div>[\/vc_column_inner][\/vc_row_inner][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” top_padding=”2%” constrain_group_1=”yes” bottom_padding=”2%” left_padding_desktop=”%” top_padding_phone=”4%” constrain_group_5=”yes” bottom_padding_phone=”4%” left_padding_phone=”0″ text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_color=”#EEEE22″ column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][vc_column_text css=”.vc_custom_1781082211768{padding-left: 15px !important;}” text_direction=”default”]\n

      Ceux qui utilisent bien ces trois leviers \u2013 environnement de sommeil, lumi\u00e8re et temps de sommeil \u2013 dorment nettement mieux que la moyenne en \u00e9t\u00e9.<\/span><\/h4>\n[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” left_padding_desktop=”2%” left_padding_phone=”0″ text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” flex_gap_desktop=”10px” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][nectar_cta btn_style=”basic” heading_tag=”h4″ border_radius=”10″ link_type=”regular” button_color=”default” text_color=”#FFFFFF” text_color_hover=”#FFFFFF” button_border_color=”#ee8126″ button_border_thickness=”1px” alignment=”left” alignment_tablet=”default” alignment_phone=”default” display=”block” display_tablet=”inherit” display_phone=”inherit” icon_family=”none” icon_alignment=”left” link_text=”Quel est votre chronotype ?” font_size_desktop=”0.75em” url=”https:\/\/www.schichtfit.com\/fr\/chronocheck-court\/” padding_top=”0.4em” padding_bottom=”0.4em” padding_left=”1em” padding_right=”1em”][\/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” flex_gap_desktop=”10px” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][nectar_cta btn_style=”basic” heading_tag=”h4″ border_radius=”10″ link_type=”regular” button_color=”default” text_color=”#FFFFFF” text_color_hover=”#FFFFFF” button_border_color=”#ee8126″ button_border_thickness=”1px” alignment=”left” alignment_tablet=”default” alignment_phone=”default” display=”block” display_tablet=”inherit” display_phone=”inherit” icon_family=”none” icon_alignment=”left” link_text=”V\u00e9rifiez votre \u00e9nergie \u2192” font_size_desktop=”0.75em” url=”https:\/\/www.schichtfit.com\/fr\/bilan-energie-recuperation\/” padding_top=”0.4em” padding_bottom=”0.4em” padding_left=”1em” padding_right=”1em”][\/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” flex_gap_desktop=”10px” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#000000″ scene_position=”center” top_padding=”4%” constrain_group_1=”yes” bottom_padding=”4%” left_padding_desktop=”7%” constrain_group_2=”yes” right_padding_desktop=”7%” top_padding_phone=”12%” constrain_group_5=”yes” bottom_padding_phone=”12%” left_padding_phone=”0″ constrain_group_6=”yes” right_padding_phone=”0″ constrain_group_7=”yes” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” row_position_desktop=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” color_overlay=”#484848″ overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”no-extra-padding” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” gradient_type=”default” content_layout=”default”][vc_column_text css=”” text_direction=”default”]\n
      Environnement de sommeil<\/span><\/h5>\n

      6 \u00b0C plus frais.<\/span>
      \nSans climatisation.<\/span><\/h2>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]\n

      La m\u00e9thode de refroidissement couche par couche rafra\u00eechit votre sommeil de l’ext\u00e9rieur vers l’int\u00e9rieur. Vous pouvez la mettre en \u0153uvre d\u00e8s ce soir, en trois \u00e9tapes. <\/span><\/h4>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]\n

      Jusqu’\u00e0 6 \u00b0C de diff\u00e9rence, sans climatisation.<\/span><\/h4>\n[\/vc_column_text][vc_row_inner equal_height=”yes” column_margin=”custom” column_margin_custom=”1″ column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” top_padding=”4%” top_padding_phone=”8%” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-2-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” centered_text=”true” desktop_text_alignment=”center” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”1\/4″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][image_with_animation image_url=”101383″ image_size=”full” max_width=”custom” animation_type=”entrance” animation=”None” animation_movement_type=”transform_y” hover_animation=”none” alignment=”center” border_radius=”none” box_shadow=”none” image_loading=”default” max_width_custom=”40%”][vc_column_text css=”” text_direction=”default”]\n

      Ext\u00e9rieur<\/strong><\/span><\/h4>\n
      Chambre \u00e0 coucher<\/span><\/h5>\n[\/vc_column_text][\/vc_column_inner][vc_column_inner column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”3\/4″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”]
      Fen\u00eatres ouvertes de 22h \u00e0 6h. Tout ferm\u00e9 pendant la journ\u00e9e.<\/strong><\/span><\/p>\n

      A\u00e9rez lorsque l’air ext\u00e9rieur est plus frais que la pi\u00e8ce : de 22h \u00e0 6h du matin. Pendant la journ\u00e9e, baissez les volets, fermez les rideaux, d\u00e9branchez les appareils \u00e9lectroniques en veille, les chargeurs et la t\u00e9l\u00e9vision chauffent \u00e9galement.<\/span>
      \nErreur fr\u00e9quente : laisser ouvert pendant la journ\u00e9e<\/span> <\/div>[\/vc_column_inner][\/vc_row_inner][vc_row_inner equal_height=”yes” column_margin=”custom” column_margin_custom=”1″ column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”1\/4″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][image_with_animation image_url=”101381″ image_size=”full” max_width=”custom” animation_type=”entrance” animation=”None” animation_movement_type=”transform_y” hover_animation=”none” alignment=”center” border_radius=”none” box_shadow=”none” image_loading=”default” max_width_custom=”40%”][vc_column_text css=”” text_direction=”default”]\n

      Dessus<\/strong><\/span><\/h4>\n
      Literie<\/span><\/h5>\n[\/vc_column_text][\/vc_column_inner][vc_column_inner column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”3\/4″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”]
      Drap au lieu de couette. Coton au lieu de synth\u00e9tique.<\/strong><\/span>
      \nVotre corps doit pouvoir \u00e9vacuer la chaleur au moment de l’endormissement. Remplacez la couette par un drap l\u00e9ger, changez votre pyjama pour du coton. La flanelle et le synth\u00e9tique emp\u00eachent pr\u00e9cis\u00e9ment cela.<\/span><\/p>\n

      Cela semble banal. Agit imm\u00e9diatement.<\/span> <\/div>[\/vc_column_inner][\/vc_row_inner][vc_row_inner equal_height=”yes” column_margin=”custom” column_margin_custom=”1″ column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”1\/4″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][image_with_animation image_url=”101382″ image_size=”full” max_width=”custom” animation_type=”entrance” animation=”None” animation_movement_type=”transform_y” hover_animation=”none” alignment=”center” border_radius=”none” box_shadow=”none” image_loading=”default” max_width_custom=”40%”][vc_column_text css=”” text_direction=”default”]\n

      Int\u00e9rieur<\/strong><\/span><\/h4>\n
      Votre corps<\/span><\/h5>\n[\/vc_column_text][\/vc_column_inner][vc_column_inner column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”3\/4″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”]
      Douche ti\u00e8de. Ou poignets froids.<\/strong><\/span><\/p>\n

      Prendre une douche ti\u00e8de (~33 \u00b0C) avant de dormir abaisse mesurablement la temp\u00e9rature corporelle centrale. Pas le temps ? Passez vos poignets sous l’eau froide pendant 30 secondes, les vaisseaux sanguins sont proches de la surface, effet imm\u00e9diat.<\/span>
      \nUne douche glac\u00e9e semble meilleure, mais le corps r\u00e9agit ensuite en produisant plus de chaleur.<\/span>
      \n0 euro. Effet imm\u00e9diat.<\/span> <\/div>[\/vc_column_inner][\/vc_row_inner][nectar_cta btn_style=”basic” heading_tag=”h4″ border_radius=”10″ link_type=”regular” button_color=”default” text_color=”#FFFFFF” text_color_hover=”#FFFFFF” button_border_color=”#ee8126″ button_border_thickness=”1px” alignment=”left” alignment_tablet=”default” alignment_phone=”center” display=”block” display_tablet=”inherit” display_phone=”inherit” icon_family=”none” icon_alignment=”left” link_text=”D\u00e9marrer le bilan chambre \u00e0 coucher” font_size_desktop=”0.75em” url=”https:\/\/www.schichtfit.com\/fr\/verification-de-la-chambre-a-coucher\/” padding_top=”0.4em” padding_bottom=”0.4em” padding_left=”1em” padding_right=”1em”][\/vc_column][\/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#000000″ scene_position=”center” top_padding=”4%” constrain_group_1=”yes” bottom_padding=”4%” left_padding_desktop=”7%” constrain_group_2=”yes” right_padding_desktop=”7%” top_padding_phone=”12%” constrain_group_5=”yes” bottom_padding_phone=”12%” left_padding_phone=”0″ constrain_group_6=”yes” right_padding_phone=”0″ constrain_group_7=”yes” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” row_position_desktop=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” overlay_strength=”0.5″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”no-extra-padding” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” gradient_type=”default” content_layout=”default”][vc_column_text css=”” text_direction=”default”]\n

      Gestion de la lumi\u00e8re en \u00e9t\u00e9<\/span><\/h5>\n

      La lumi\u00e8re : votre plus grand ennemi.<\/span>
      \nEt votre outil pr\u00e9f\u00e9r\u00e9.<\/span><\/h2>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]\n

      La lumi\u00e8re du jour jusqu’\u00e0 21h30, la lumi\u00e8re du matin apr\u00e8s le travail de nuit. La lumi\u00e8re vous co\u00fbte du sommeil. <\/span><\/h4>\n

      Mais ceux qui l’utilisent de mani\u00e8re cibl\u00e9e en r\u00e9cup\u00e8rent tout autant.<\/span><\/h4>\n[\/vc_column_text][vc_row_inner equal_height=”yes” column_margin=”20px” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” top_padding=”4%” top_padding_phone=”8%” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”1\/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”]
      <\/i> <\/div>
      \n

      En tant qu’ennemi<\/span><\/h4>\n <\/div>
      <\/div><\/div>
      \n
        \n
      • La lumi\u00e8re du jour jusqu’\u00e0 21h30 bloque la m\u00e9latonine. L’endormissement prend plus de temps <\/span><\/li>\n
      • La lumi\u00e8re du matin apr\u00e8s le travail de nuit maintient le corps \u00e9veill\u00e9. Le sommeil diurne est rendu difficile <\/span><\/li>\n
      • Lumi\u00e8re des \u00e9crans le soir : effet similaire \u00e0 la lumi\u00e8re du soleil<\/span><\/li>\n<\/ul>\n <\/div>[\/vc_column_inner][vc_column_inner column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”1\/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”]
        <\/i> <\/div>
        \n

        En tant qu’outil<\/span><\/h4>\n <\/div>
        <\/div><\/div>
        \n
          \n
        • Masque de sommeil<\/strong> : 100 % d’obscurit\u00e9, imm\u00e9diat, moins de 20 \u20ac<\/span><\/li>\n
        • Lunettes anti-lumi\u00e8re bleue :<\/strong> bloquent sp\u00e9cifiquement la lumi\u00e8re perturbatrice du sommeil<\/span><\/li>\n
        • Film occultant :<\/strong> autocollant, 10\u201315 \u20ac\/m\u00b2, sans per\u00e7age<\/span><\/li>\n
        • Diminuer la lumi\u00e8re \u00e0 partir de 20h<\/strong> : le signal de sommeil vient de vous<\/span><\/li>\n<\/ul>\n <\/div>[\/vc_column_inner][\/vc_row_inner][vc_row_inner equal_height=”yes” column_margin=”20px” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”1\/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”]
          \"\" <\/div>
          \n

          Apr\u00e8s<\/span> le travail de nuit<\/span><\/h4>\n <\/div>
          <\/div><\/div>
          \n
            \n
          • Mettre des lunettes anti-lumi\u00e8re bleue en quittant le travail<\/span><\/li>\n
          • Si possible : les porter d\u00e8s la derni\u00e8re heure de l’\u00e9quipe<\/span><\/li>\n
          • Une fois \u00e0 la maison, obscurcir imm\u00e9diatement, puis mettre le masque de sommeil<\/span><\/li>\n
          • Pas de t\u00e9l\u00e9phone portable, pas de lumi\u00e8re vive, pas de t\u00e9l\u00e9vision<\/span><\/li>\n<\/ul>\n <\/div>[\/vc_column_inner][vc_column_inner column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”1\/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”]
            \"\" <\/div>
            \n

            Pour le service du matin<\/span> – programme du soir<\/span><\/h4>\n <\/div>
            <\/div><\/div>
            \n
              \n
            • Mettre des lunettes anti-lumi\u00e8re bleue \u00e0 partir de 20h<\/span><\/li>\n
            • Diminuer la lumi\u00e8re dans l’appartement<\/span><\/li>\n
            • Obscurcir la chambre d\u00e8s 20h<\/span><\/li>\n
            • Pas d’\u00e9crans lumineux apr\u00e8s 20h<\/span><\/li>\n<\/ul>\n <\/div>[\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#000000″ bg_image=”101145″ bg_image_type=”default” bg_position=”center center” background_image_loading=”default” bg_repeat=”no-repeat” scene_position=”center” top_padding=”6%” constrain_group_1=”yes” bottom_padding=”6%” left_padding_desktop=”7%” constrain_group_2=”yes” right_padding_desktop=”7%” top_padding_phone=”12%” constrain_group_5=”yes” bottom_padding_phone=”12%” left_padding_phone=”0″ constrain_group_6=”yes” right_padding_phone=”0″ constrain_group_7=”yes” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” row_position_desktop=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” overlay_strength=”0.5″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.8″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” gradient_type=”default” content_layout=”default”][\/vc_column][vc_column column_padding=”padding-5-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][\/vc_column][vc_column column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.8″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][vc_column_text css=”” text_direction=”default”]\n
              Question \u00e0 Markus Kamps<\/span><\/h5>\n

              \u00ab J’ai le service du matin et je dois me coucher \u00e0 21h. Mais il fait encore jour dehors et tout le monde est au barbecue. Que dois-je faire ? \u00bb <\/span><\/p>\n

              \u2014 Obscurcissez votre chambre d\u00e8s 20h. Cela donne \u00e0 votre corps le signal : il fait nuit maintenant. Et dites honn\u00eatement \u00e0 vos amis : \u00ab Je pars \u00e0 21h \u2014 non pas parce que je n’en ai pas envie, mais parce que mon service l’exige. \u00bb La plupart le comprennent imm\u00e9diatement.<\/span><\/p>\n[\/vc_column_text][\/vc_column][\/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#000000″ scene_position=”center” top_padding=”4%” constrain_group_1=”yes” bottom_padding=”4%” left_padding_desktop=”7%” constrain_group_2=”yes” right_padding_desktop=”7%” top_padding_phone=”12%” constrain_group_5=”yes” bottom_padding_phone=”12%” left_padding_phone=”0″ constrain_group_6=”yes” right_padding_phone=”0″ constrain_group_7=”yes” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” row_position_desktop=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” color_overlay=”#484848″ overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”no-extra-padding” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” gradient_type=”default” content_layout=”default”][vc_column_text css=”” text_direction=”default”]\n

              Gestion du sommeil en travail de nuit<\/span><\/h5>\n

              Travail de nuit<\/span> + 30 \u00b0C le jour.<\/span>
              \nVotre combinaison la plus difficile.<\/span><\/h2>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]\n

              Vous rentrez chez vous apr\u00e8s un travail de nuit. Dehors, il fait d\u00e9j\u00e0 chaud. <\/span><\/h4>\n

              Vos d\u00e9cisions font la diff\u00e9rence entre 4 et 7 heures de sommeil.<\/span><\/h4>\n[\/vc_column_text][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” top_padding=”2%” constrain_group_1=”yes” bottom_padding=”2%” left_padding_desktop=”%” top_padding_phone=”4%” constrain_group_5=”yes” bottom_padding_phone=”4%” left_padding_phone=”0″ text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#ADAD22″ gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_color=”#EEEE22″ column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][vc_column_text css=”” text_direction=”default”]\n
              La fen\u00eatre de sommeil estivale<\/span><\/h5>\n

              Utiliser de 6h00 \u00e0 13h00.<\/span>
              \nPlus t\u00f4t vous vous couchez, plus vous dormez.<\/strong><\/span><\/h3>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]Apr\u00e8s le travail de nuit, votre fen\u00eatre de sommeil optimale est de 6h \u00e0 13h. <\/span>
              \nApr\u00e8s cela, la temp\u00e9rature ambiante augmente et le sommeil devient nettement moins bon. <\/span>
              \nChaque heure plus t\u00f4t compte. Rentrez directement chez vous \u2014 puis tout le reste.<\/span>[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_row_inner equal_height=”yes” column_margin=”20px” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-4-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”1\/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”]
              <\/i> <\/div>
              \n

              Le programme obligatoire<\/span><\/h4>\n <\/div>
              <\/div><\/div>
              \n
                \n
              • Lunettes anti-lumi\u00e8re bleue<\/strong> : sur le chemin du retour et jusqu’au coucher. Lunettes de soleil en voiture. <\/span><\/li>\n
              • Masque de sommeil<\/strong> – 100 % d’obscurit\u00e9, m\u00eame en journ\u00e9e<\/span><\/li>\n
              • Bouchons d’oreille<\/strong> : adieu le bruit des enfants, de la rue, des voisins<\/span><\/li>\n
              • Chambre \u00e0 coucher pr\u00e9alablement obscurcie<\/strong><\/span><\/li>\n<\/ul>\n <\/div>[vc_column_text css=”.vc_custom_1780910924406{padding-left: 15px !important;}” text_direction=”default”]\n

                Sans ces quatre \u00e9l\u00e9ments, vous dormirez moins bien. Garanti. <\/span><\/p>\n[\/vc_column_text][\/vc_column_inner][vc_column_inner column_padding=”padding-4-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”1\/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”]

                <\/i> <\/div>
                \n

                \u00c0 ne pas faire apr\u00e8s le service<\/span><\/h4>\n <\/div>
                <\/div><\/div>
                \n
                  \n
                • Ne pas allumer de lumi\u00e8re vive en rentrant chez soi<\/span><\/li>\n
                • Pas de d\u00e9filement ou de t\u00e9l\u00e9vision \u2014 m\u00eame pas bri\u00e8vement<\/span><\/li>\n
                • Plus de caf\u00e9 \u2014 arr\u00eat 6 heures avant le sommeil<\/span><\/li>\n
                • Pas de repas lourd directement apr\u00e8s le travail de nuit<\/span><\/li>\n<\/ul>\n <\/div>[\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#000000″ scene_position=”center” top_padding=”4%” constrain_group_1=”yes” bottom_padding=”4%” left_padding_desktop=”7%” constrain_group_2=”yes” right_padding_desktop=”7%” top_padding_phone=”12%” constrain_group_5=”yes” bottom_padding_phone=”12%” left_padding_phone=”0″ constrain_group_6=”yes” right_padding_phone=”0″ constrain_group_7=”yes” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” row_position_desktop=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” color_overlay=”#102C68″ overlay_strength=”0.5″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”no-extra-padding” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” gradient_type=”default” content_layout=”default”][vc_column_text css=”” text_direction=”default”]\n
                  Gestion des loisirs<\/span><\/h5>\n

                  Barbecue, bi\u00e8re &<\/span>
                  \nla v\u00e9rit\u00e9 sur le sommeil.<\/span><\/h2>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]\n

                  Quand tout le monde profite de l’\u00e9t\u00e9 et que vous devez dormir. C’est une v\u00e9ritable contrainte sociale. Pas un probl\u00e8me de volont\u00e9. La bonne nouvelle : la strat\u00e9gie l’emporte sur le renoncement. <\/span><\/h4>\n[\/vc_column_text][vc_row_inner equal_height=”yes” column_margin=”20px” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” top_padding=”2%” constrain_group_1=”yes” bottom_padding=”2%” left_padding_desktop=”%” top_padding_phone=”4%” constrain_group_5=”yes” bottom_padding_phone=”4%” left_padding_phone=”0″ text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-6-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#102C68″ gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_color=”#EEEE22″ column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][vc_column_text css=”” text_direction=”default”]\n

                  L’alcool vous prive de r\u00e9cup\u00e9ration – m\u00eame si vous dormez.<\/span><\/strong><\/h4>\n

                  Une bi\u00e8re rend certes plus vite fatigu\u00e9, mais le sommeil qui suit n’est qu’apparemment profond : le cerveau reste agit\u00e9, le sommeil paradoxal dispara\u00eet, et dans la seconde moiti\u00e9 de la nuit, vous vous r\u00e9veillez, avec des palpitations au lieu de la r\u00e9cup\u00e9ration.<\/span><\/p>\n

                  R\u00e8gle d’or : <\/span>Derni\u00e8re boisson alcoolis\u00e9e 2-3 heures avant de dormir. Ainsi, le corps a le temps de l’\u00e9liminer.<\/span>[\/vc_column_text][nectar_cta btn_style=”basic” heading_tag=”h4″ border_radius=”10″ link_type=”regular” button_color=”default” text_color=”#FFFFFF” text_color_hover=”#FFFFFF” button_border_color=”#ee8126″ button_border_thickness=”1px” alignment=”left” alignment_tablet=”default” alignment_phone=”center” display=”block” display_tablet=”inherit” display_phone=”inherit” icon_family=”none” icon_alignment=”left” link_text=”D\u00e9marrer le \u00ab Bilan Bi\u00e8re \u00bb” font_size_desktop=”0.75em” url=”https:\/\/www.schichtfit.com\/fr\/controle-de-lalcool\/” padding_top=”0.4em” padding_bottom=”0.4em” padding_left=”1em” padding_right=”1em”][\/vc_column_inner][vc_column_inner column_padding=”padding-4-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#102C68″ gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][vc_column_text css=”” text_direction=”default”]\n

                  1h est d\u00e9j\u00e0 un d\u00e9calage horaire<\/span> social<\/span><\/strong><\/h4>\n

                   <\/p>\n

                  Plus d’une heure d’\u00e9cart par rapport au rythme de sommeil habituel signifie que le lendemain co\u00fbtera plus d’\u00e9nergie.<\/span><\/p>\n

                  Un barbecue par semaine est bien s\u00fbr acceptable si vous planifiez le jour suivant.<\/span>[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” top_padding=”2%” constrain_group_1=”yes” bottom_padding=”2%” left_padding_desktop=”%” top_padding_phone=”4%” constrain_group_5=”yes” bottom_padding_phone=”4%” left_padding_phone=”0″ text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-6-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#102C68″ gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_color=”#EEEE22″ column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”]

                  <\/i> <\/div>
                  \n

                  \u00c9tablissez vos propres r\u00e8gles, par exemple :<\/strong><\/span><\/h4>\n <\/div>
                  <\/div><\/div>
                  \n
                    \n
                  • Un barbecue par semaine est acceptable, m\u00eame s’il dure plus longtemps. Planifiez le sommeil le lendemain pour compenser. <\/span><\/li>\n
                  • Dernier alcool 2 heures avant de dormir : la qualit\u00e9 du sommeil reste alors nettement meilleure.<\/span><\/li>\n
                  • Bien dormir 5 jours sur 7 : la perfection co\u00fbte plus qu’elle n’apporte. Celui qui est disciplin\u00e9 5 jours peut se rel\u00e2cher 2 jours. <\/span><\/li>\n
                  • Planifiez sp\u00e9cifiquement 1 \u00e0 2 choses par semaine qui vous r\u00e9jouissent \u2014 il sera alors plus facile de dire non.<\/span><\/li>\n<\/ul>\n <\/div>[\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#000000″ scene_position=”center” top_padding=”4%” constrain_group_1=”yes” bottom_padding=”4%” left_padding_desktop=”7%” constrain_group_2=”yes” right_padding_desktop=”7%” top_padding_phone=”10%” constrain_group_5=”yes” bottom_padding_phone=”10%” left_padding_phone=”0″ constrain_group_6=”yes” right_padding_phone=”0″ text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” row_position_desktop=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” color_overlay=”#484848″ overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][vc_column_text css=”.vc_custom_1781082991215{padding-bottom: 15px !important;}” text_direction=”default”]\n

                    Conseils concrets<\/span><\/strong>
                    \npour chaque type de service<\/span><\/strong><\/h2>\n

                    Choisissez votre service actuel, les conseils sont imm\u00e9diatement applicables.<\/span><\/h4>\n[\/vc_column_text][tabbed_section style=”material” tab_change_animation=”none” alignment=”left” spacing=”default” tab_color=”Accent-Color” vs_content_animation=”fade” vs_link_animation=”opacity” vs_navigation_alignment=”left” vs_navigation_width_2=”25%” vs_navigation_func=”default” vs_navigation_width=”regular” vs_navigation_spacing=”15px” vs_navigation_mobile_display=”visible” vs_tab_spacing=”5%” icon_size=”24″ animation=””][tab icon_family=”none” title=”Service du matin” id=”1781789238779-4″ tab_id=”1781789238780-2″][vc_row_inner equal_height=”yes” column_margin=”5px” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”100007″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Refroidir la chambre<\/h4>\n

                    Obscurcir la chambre, m\u00eame s’il fait encore soleil dehors. Cela donne au corps le signal de sommeil.[\/fancy_box][\/vc_column_inner][vc_column_inner column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”100006″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    S’activer le matin<\/h4>\n

                    Lumi\u00e8re vive, douche \u00e9cossaise ou courte activit\u00e9 physique juste apr\u00e8s le r\u00e9veil. R\u00e9duit sensiblement le \u00ab coup de barre \u00bb du matin.[\/fancy_box][\/vc_column_inner][vc_column_inner column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”10220″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    \u00c9viter la lumi\u00e8re bleue le soir<\/h4>\n

                    1 heure avant de dormir : lumi\u00e8re tamis\u00e9e, pas d’\u00e9crans ou port de lunettes anti-lumi\u00e8re bleue.[\/fancy_box][\/vc_column_inner][\/vc_row_inner][vc_row_inner equal_height=”yes” column_margin=”5px” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”10223″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Arr\u00eater la caf\u00e9ine t\u00f4t<\/h4>\n

                    Dernier caf\u00e9 au plus tard entre 13h et 14h, afin que le sommeil ne soit pas perturb\u00e9 t\u00f4t le soir.[\/fancy_box][\/vc_column_inner][vc_column_inner column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”10329″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Sieste cibl\u00e9e uniquement<\/h4>\n

                    Si n\u00e9cessaire : max. 15\u201320 minutes, pas l’apr\u00e8s-midi. Sinon, l’endormissement pr\u00e9coce sera difficile.[\/fancy_box][\/vc_column_inner][vc_column_inner column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”10329″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Ne pas forcer le sommeil<\/h4>\n

                    Allongez-vous simplement, utilisez une technique de relaxation. Le sommeil viendra de lui-m\u00eame. Sans pression.[\/fancy_box][\/vc_column_inner][\/vc_row_inner][\/tab][tab icon_family=”none” title=”Service de l'apr\u00e8s-midi\/soir” id=”1781789239386-2″ tab_id=”1781789239387-4″][vc_row_inner equal_height=”yes” column_margin=”5px” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”10329″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Planifier suffisamment de sommeil<\/h4>\n

                    Apr\u00e8s le service : ne dormez pas moins que votre besoin personnel de sommeil. C’est la r\u00e8gle la plus importante.[\/fancy_box][\/vc_column_inner][vc_column_inner column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”10329″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Sieste avant le service<\/h4>\n

                    15 \u00e0 20 minutes avant le service peuvent am\u00e9liorer consid\u00e9rablement les 4 heures suivantes.[\/fancy_box][\/vc_column_inner][vc_column_inner column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”10222″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Manger l\u00e9ger<\/h4>\n

                    Pas de repas lourds pendant ou apr\u00e8s le service. La digestion perturbe le sommeil qui suit.[\/fancy_box][\/vc_column_inner][\/vc_row_inner][vc_row_inner equal_height=”yes” column_margin=”5px” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”10223″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Caf\u00e9ine uniquement au d\u00e9but<\/h4>\n

                    Avec mod\u00e9ration, et seulement pendant la premi\u00e8re moiti\u00e9 du travail. Ainsi, le sommeil apr\u00e8s le service reste intact.[\/fancy_box][\/vc_column_inner][vc_column_inner column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”10221″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Se d\u00e9tendre<\/h4>\n

                    Lumi\u00e8re tamis\u00e9e, pas de smartphone, relaxation consciente. Le corps a besoin d’un signal : le service est termin\u00e9.[\/fancy_box][\/vc_column_inner][vc_column_inner column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”100007″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Refroidir la chambre<\/h4>\n

                    Obscurcir et refroidir \u00e0 l’avance \u2014 la chambre vous attendra \u00e0 votre retour.[\/fancy_box][\/vc_column_inner][\/vc_row_inner][\/tab][tab icon_family=”none” title=”Service de nuit” id=”1781789239867-1″ tab_id=”1781789239867-9″][vc_row_inner equal_height=”yes” column_margin=”5px” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”10329″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Dormir avant le service de nuit<\/h4>\n

                    1 \u00e0 2 heures de sommeil avant le service r\u00e9duisent la pression de sommeil et am\u00e9liorent la performance pendant la seconde moiti\u00e9 de la nuit.[\/fancy_box][\/vc_column_inner][vc_column_inner column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”10220″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Bloquer la lumi\u00e8re bleue<\/h4>\n

                    Lunettes anti-lumi\u00e8re bleue sur le chemin du retour. Sinon, la lumi\u00e8re du matin arr\u00eate la production de m\u00e9latonine et vous dormez mal.[\/fancy_box][\/vc_column_inner][vc_column_inner column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”10329″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Fen\u00eatre de sommeil 6h-13h<\/h4>\n

                    Plus t\u00f4t vous vous couchez, plus il fait frais et calme. Chaque heure plus t\u00f4t compte.[\/fancy_box][\/vc_column_inner][\/vc_row_inner][vc_row_inner equal_height=”yes” column_margin=”5px” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”100007″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Masque + bouchons<\/h4>\n

                    Au lit, le masque de sommeil et les bouchons d’oreille sont un kit obligatoire. Sans ces deux \u00e9l\u00e9ments, vous dormez mesurablement moins bien pendant la journ\u00e9e.[\/fancy_box][\/vc_column_inner][vc_column_inner column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”100007″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Pr\u00e9parer la chambre<\/h4>\n

                    Obscurcir et refroidir avant de rentrer chez vous. Baissez les volets, fermez les rideaux.[\/fancy_box][\/vc_column_inner][vc_column_inner column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”10224″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Apr\u00e8s le dernier service de nuit<\/h4>\n

                    Seulement un court sommeil pendant la journ\u00e9e, puis dormir t\u00f4t le soir. Le moyen le plus rapide de retrouver un rythme normal.[\/fancy_box][\/vc_column_inner][\/vc_row_inner][\/tab][\/tabbed_section][\/vc_column][\/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#000000″ scene_position=”center” top_padding=”4%” constrain_group_1=”yes” bottom_padding=”4%” left_padding_desktop=”7%” constrain_group_2=”yes” right_padding_desktop=”7%” top_padding_phone=”12%” constrain_group_5=”yes” bottom_padding_phone=”12%” left_padding_phone=”0″ constrain_group_6=”yes” right_padding_phone=”0″ constrain_group_7=”yes” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” row_position_desktop=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” color_overlay=”#484848″ overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”no-extra-padding” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” gradient_type=”default” content_layout=”default”][vc_column_text css=”” text_direction=”default”]\n

                    \u00c9nergie de l’int\u00e9rieur<\/span><\/h5>\n

                    Boire, manger, caf\u00e9ine.<\/span>
                    \nBien synchronis\u00e9 en plein \u00e9t\u00e9.<\/span><\/h2>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]\n

                    Par temps chaud et lors d’un travail physique, ce que vous buvez et mangez, et quand, d\u00e9termine votre \u00e9nergie pendant le service. <\/span>
                    \nEt aussi la qualit\u00e9 de votre sommeil par la suite.<\/span>[\/vc_column_text][vc_row_inner equal_height=”yes” column_margin=”20px” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” top_padding=”2%” constrain_group_1=”yes” bottom_padding=”2%” top_padding_phone=”8%” constrain_group_5=”yes” bottom_padding_phone=”8%” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-5-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”1\/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][vc_column_text css=”” text_direction=”default”]\n

                    2,5-3 L <\/span><\/strong><\/h2>\n
                    d’eau par jour<\/strong><\/span><\/h5>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]\n

                    Par temps chaud + travail physique, plut\u00f4t 3\u20134 litres. Buvez avant d’avoir soif. La soif est d\u00e9j\u00e0 un signal d’alarme, pas un coup d’envoi. <\/span><\/p>\n[\/vc_column_text][\/vc_column_inner][vc_column_inner column_padding=”padding-4-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”1\/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][vc_column_text css=”” text_direction=”default”]\n

                    6 h<\/span><\/strong><\/h2>\n
                    Dernier caf\u00e9 avant le sommeil<\/span><\/h5>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]\n

                    En \u00e9t\u00e9, le corps \u00e9limine la caf\u00e9ine plus lentement. Abstenez-vous consciemment de caf\u00e9ine pendant la seconde moiti\u00e9 du service, sinon cela vous privera de votre sommeil diurne. <\/span><\/p>\n[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” top_padding=”2%” constrain_group_1=”yes” bottom_padding=”2%” left_padding_desktop=”%” top_padding_phone=”4%” constrain_group_5=”yes” bottom_padding_phone=”4%” left_padding_phone=”0″ text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-6-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_color=”#EEEE22″ column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”]

                    <\/i> <\/div>
                    \n

                    Des aliments qui ne vous fatiguent pas<\/span><\/h4>\n <\/div>
                    <\/div><\/div>
                    \n
                      \n
                    • Nourriture l\u00e9g\u00e8re pendant le travail de nuit : rien de gras, rien de lourd. Cela demande beaucoup d’\u00e9nergie pour la digestion et fatigue. <\/span><\/li>\n
                    • Dernier repas copieux 2\u20133 heures avant de dormir. Personne ne dort profond\u00e9ment l’estomac plein. <\/span><\/li>\n
                    • Avant le sommeil diurne : petite collation au lieu d’un festin. La faim r\u00e9veille, mais la sensation de sati\u00e9t\u00e9 aussi. <\/span><\/li>\n
                    • Placez une bouteille d’eau pr\u00e8s du lit. La nuit, le corps perd des liquides. Si vous vous r\u00e9veillez assoiff\u00e9, vous pouvez boire imm\u00e9diatement et vous rendormir plus rapidement. <\/span><\/li>\n<\/ul>\n <\/div>[\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#000000″ scene_position=”center” top_padding=”4%” constrain_group_1=”yes” bottom_padding=”4%” left_padding_desktop=”7%” constrain_group_2=”yes” right_padding_desktop=”7%” top_padding_phone=”12%” constrain_group_5=”yes” bottom_padding_phone=”12%” left_padding_phone=”0″ constrain_group_6=”yes” right_padding_phone=”0″ constrain_group_7=”yes” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” row_position_desktop=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” color_overlay=”#484848″ overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”no-extra-padding” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” gradient_type=”default” content_layout=”default”][vc_column_text css=”” text_direction=”default”]\n
                      Micro-r\u00e9cup\u00e9ration<\/span><\/h5>\n

                      20 minutes,<\/span>
                      \nqui sauvent la journ\u00e9e.<\/span><\/h2>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]\n

                      Une courte r\u00e9cup\u00e9ration vaut toujours mieux qu’aucune r\u00e9cup\u00e9ration. <\/span>
                      \nSi vous le faites correctement, une sieste \u00e9clair vous sortira du creux sans que vous ne vous r\u00e9veilliez \u00e9puis\u00e9.<\/span><\/h4>\n[\/vc_column_text][vc_row_inner equal_height=”yes” column_margin=”20px” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” top_padding=”2%” constrain_group_1=”yes” bottom_padding=”2%” top_padding_phone=”8%” constrain_group_5=”yes” bottom_padding_phone=”8%” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-5-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”1\/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][vc_column_text css=”” text_direction=”default”]\n

                      15 \u00e0 20 min<\/span><\/strong><\/h2>\n
                      La dur\u00e9e id\u00e9ale de la sieste<\/strong><\/span><\/h5>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]\n

                      Restez en tout cas en dessous de 30 minutes, sinon vous tomberez dans le sommeil profond et vous vous r\u00e9veillerez \u00e9puis\u00e9. Le r\u00e9veil est obligatoire. <\/span><\/p>\n[\/vc_column_text][\/vc_column_inner][vc_column_inner column_padding=”padding-4-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”1\/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][vc_column_text css=”” text_direction=”default”]\n

                      Sieste caf\u00e9<\/span><\/strong><\/h2>\n
                      l’astuce de pro<\/span><\/h5>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]\n

                      Buvez un espresso \u2192 allongez-vous imm\u00e9diatement pendant 20 min \u2192 r\u00e9veillez-vous quand la caf\u00e9ine fait pleinement effet. Sommeil et caf\u00e9ine agissent parfaitement ensemble. <\/span><\/p>\n[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” top_padding=”2%” constrain_group_1=”yes” bottom_padding=”2%” left_padding_desktop=”%” top_padding_phone=”4%” constrain_group_5=”yes” bottom_padding_phone=”4%” left_padding_phone=”0″ text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-6-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_color=”#EEEE22″ column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][vc_column_text css=”” text_direction=”default”]\n

                      Vous n’arrivez pas \u00e0 vous endormir ? Respiration 4-7-8 <\/span><\/h4>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]Inspirez par le nez pendant 4 secondes – retenez pendant 7 secondes \u2014 expirez lentement pendant 8 secondes. <\/span>
                      \nTrois cycles. Cela abaisse le pouls et fait passer le corps du mode \u00ab excit\u00e9 \u00bb au mode sommeil.<\/span>[\/vc_column_text][nectar_cta btn_style=”basic” heading_tag=”h4″ link_type=”regular” button_color=”default” text_color=”#FFFFFF” text_color_hover=”#FFFFFF” button_border_color=”#EE8126″ button_border_thickness=”2px” alignment=”left” alignment_tablet=”default” alignment_phone=”default” display=”block” display_tablet=”inherit” display_phone=”inherit” icon_family=”none” icon_alignment=”left” font_size_desktop=”0.75em” padding_top=”0.4em” padding_bottom=”0.4em” padding_left=”1em” padding_right=”1em” url=”https:\/\/www.schichtfit.com\/fr\/exercice-de-respiration\/” link_text=”D\u00e9marrer l'exercice de respiration 4-7-8 \u2192”][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#000000″ scene_position=”center” top_padding=”4%” constrain_group_1=”yes” bottom_padding=”4%” left_padding_desktop=”7%” constrain_group_2=”yes” right_padding_desktop=”7%” top_padding_phone=”12%” constrain_group_5=”yes” bottom_padding_phone=”12%” left_padding_phone=”0″ constrain_group_6=”yes” right_padding_phone=”0″ constrain_group_7=”yes” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” row_position_desktop=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” color_overlay=”#484848″ overlay_strength=”0.5″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”no-extra-padding” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” gradient_type=”default” content_layout=”default”][vc_column_text css=”” text_direction=”default”]\n
                      Mouvement<\/span><\/h5>\n

                      Mouvement au bon moment.<\/span><\/strong><\/span>
                      \nPas plus, mais mieux synchronis\u00e9.<\/strong><\/span><\/h2>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]\n

                      L’activit\u00e9 physique vous aide \u00e0 vous endormir et \u00e0 rester endormi. Mais seulement si elle n’est pas trop proche de l’heure du coucher. En \u00e9t\u00e9, la chaleur est un facteur difficile suppl\u00e9mentaire. <\/span><\/h4>\n[\/vc_column_text][vc_row_inner equal_height=”yes” column_margin=”20px” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-4-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”]
                      <\/i> <\/div>
                      \n

                      Bon timing<\/span><\/h4>\n <\/div>
                      <\/div><\/div>
                      \n
                        \n
                      • Le matin frais<\/strong><\/span>
                        \nUne activit\u00e9 physique l\u00e9g\u00e8re \u00e0 l’air frais, avant que la chaleur n’arrive, cela r\u00e9veille sans surcharger.<\/span><\/li>\n
                      • Promenade apr\u00e8s le service<\/strong><\/span>
                        \nD\u00e9tend, r\u00e9duit le stress et aide \u00e0 se calmer avant de dormir.<\/span><\/li>\n
                      • Nager au lieu de transpirer<\/strong><\/span>
                        \nPar temps chaud, l’activit\u00e9 la plus agr\u00e9able, rafra\u00eechit et bouge en m\u00eame temps.<\/span><\/li>\n<\/ul>\n <\/div>[\/vc_column_inner][vc_column_inner column_padding=”padding-4-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”]
                        <\/i> <\/div>
                        \n

                        Mauvais timing<\/span><\/h4>\n <\/div>
                        <\/div><\/div>
                        \n
                          \n
                        • Sport intense juste avant de dormir<\/strong><\/span>
                          \nDans les 3 heures pr\u00e9c\u00e9dentes, le corps est ensuite excit\u00e9, pas fatigu\u00e9.<\/span><\/li>\n
                        • Entra\u00eenement en pleine chaleur de midi<\/strong><\/span>
                          \nCo\u00fbte deux fois plus d’\u00e9nergie et sollicite le syst\u00e8me circulatoire. Pr\u00e9f\u00e9rez t\u00f4t ou tard.<\/span><\/li>\n
                        • S’\u00ab \u00e9puiser \u00bb pour \u00eatre fatigu\u00e9<\/strong><\/span>
                          \nCela rend g\u00e9n\u00e9ralement plus \u00e9veill\u00e9 que somnolent. R\u00e9cup\u00e9ration \u2260 \u00c9puisement.<\/span><\/li>\n<\/ul>\n <\/div>[\/vc_column_inner][\/vc_row_inner][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” top_padding=”2%” constrain_group_1=”yes” bottom_padding=”2%” left_padding_desktop=”%” top_padding_phone=”4%” constrain_group_5=”yes” bottom_padding_phone=”4%” left_padding_phone=”0″ text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-6-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_color=”#EEEE22″ column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][vc_column_text css=”” text_direction=”default”]R\u00e8gle d’or :<\/span> L’activit\u00e9 physique oui \u2013 mais la derni\u00e8re s\u00e9ance intense se termine au moins 3 heures avant le sommeil. Apr\u00e8s cela, seulement des activit\u00e9s l\u00e9g\u00e8res comme des promenades, des \u00e9tirements ou des exercices de respiration. <\/span>[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#000000″ scene_position=”center” top_padding=”4%” constrain_group_1=”yes” bottom_padding=”4%” left_padding_desktop=”7%” constrain_group_2=”yes” right_padding_desktop=”7%” top_padding_phone=”12%” constrain_group_5=”yes” bottom_padding_phone=”12%” left_padding_phone=”0″ constrain_group_6=”yes” right_padding_phone=”0″ constrain_group_7=”yes” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” row_position_desktop=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” color_overlay=”#102C68″ overlay_strength=”0.5″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”no-extra-padding” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” gradient_type=”default” content_layout=”default”][vc_column_text css=”” text_direction=”default”]\n
                          Heure de sommeil fixe<\/span><\/h5>\n

                          Votre temps de sommeil est du temps de travail.<\/span><\/strong>
                          \nM\u00eame si personne ne le voit.<\/span><\/strong><\/h2>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]\n

                          Dormir pendant la journ\u00e9e, alors que la famille est \u00e9veill\u00e9e. C’est la partie la plus difficile. Non pas parce que vous ne pouvez pas le faire. Mais parce que presque personne ne le prend au s\u00e9rieux. Cela peut \u00eatre clarifi\u00e9, souvent mieux avec des annonces claires qu’avec des discussions. <\/span><\/h4>\n[\/vc_column_text][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” top_padding=”2%” constrain_group_1=”yes” bottom_padding=”2%” left_padding_desktop=”%” top_padding_phone=”4%” constrain_group_5=”yes” bottom_padding_phone=”4%” left_padding_phone=”0″ text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-6-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#102C68″ gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_color=”#EEEE22″ column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”]
                          <\/i> <\/div>
                          \n

                          Comment le rendre clair<\/span><\/strong><\/h4>\n <\/div>
                          <\/div><\/div>
                          \n
                            \n
                          • Panneau sur la porte<\/strong> : Je dors jusqu’\u00e0 [heure] \u2013 merci. Pas de discussion, pas de mauvaise conscience. <\/span><\/li>\n
                          • Accord de couple :<\/strong> convenir d’une fen\u00eatre de sommeil fixe comme un rendez-vous. Le temps de sommeil est inscrit dans le calendrier familial. <\/span><\/li>\n
                          • Expliquer aux enfants en une phrase :<\/strong> \u00ab Je travaille la nuit et je dors quand le soleil brille \u2013 comme une chouette. \u00bb<\/span><\/li>\n
                          • T\u00e9l\u00e9phone en silencieux & hors de port\u00e9e :<\/strong> Celui qui vous r\u00e9veille \u00ab juste un instant \u00bb vous co\u00fbte souvent 30 minutes de r\u00e9-endormissement par la suite.<\/span><\/li>\n<\/ul>\n <\/div>[\/vc_column_inner][\/vc_row_inner][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” top_padding=”2%” constrain_group_1=”yes” bottom_padding=”2%” left_padding_desktop=”%” top_padding_phone=”4%” constrain_group_5=”yes” bottom_padding_phone=”4%” left_padding_phone=”0″ text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-6-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#102C68″ gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_color=”#EEEE22″ column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][vc_column_text css=”” text_direction=”default”]L’essentiel :<\/span> Vous n’avez pas \u00e0 justifier votre sommeil. Mais vous devez le rendre planifiable, alors votre entourage le respectera \u00e9galement. <\/span>[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#000000″ scene_position=”center” top_padding=”4%” constrain_group_1=”yes” bottom_padding=”4%” left_padding_desktop=”7%” constrain_group_2=”yes” right_padding_desktop=”7%” top_padding_phone=”8%” constrain_group_5=”yes” bottom_padding_phone=”8%” left_padding_phone=”0″ constrain_group_6=”yes” right_padding_phone=”0″ text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” row_position_desktop=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”padding-8-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”left-right” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”center” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][vc_column_text css=”.vc_custom_1781079362299{padding-right: 20px !important;padding-left: 20px !important;}” text_direction=”default”]\n

                            Les bases sont le fondement. <\/span><\/h2>\n

                            Le coach num\u00e9rique Schichtfit le fait<\/span> pour vous personnellement.<\/span><\/h2>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]\n

                            En fonction de votre chronotype et de vos horaires de travail r\u00e9els, il vous indique quand exactement vous devez dormir, vous exposer \u00e0 la lumi\u00e8re, arr\u00eater la caf\u00e9ine et manger.<\/span><\/h4>\n[\/vc_column_text][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” flex_gap_desktop=”10px” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][vc_column_text css=”” text_direction=”default”]\n

                            Analyse du chronotype – Int\u00e9gration du planning des \u00e9quipes – Arr\u00eat personnel de la caf\u00e9ine – Horaires de lumi\u00e8re optimaux – Synchronisation des repas<\/span><\/h4>\n[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][nectar_cta btn_style=”basic” heading_tag=”h4″ border_radius=”10″ link_type=”regular” button_color=”accent-color” text_color=”#FFFFFF” text_color_hover=”#FFFFFF” button_border_thickness=”0px” alignment=”left” alignment_tablet=”default” alignment_phone=”default” display=”block” display_tablet=”inherit” display_phone=”inherit” icon_family=”none” icon_alignment=”left” link_text=”Vers le coach num\u00e9rique” font_size_desktop=”1em” padding_top=”0.65em” padding_bottom=”0.65em” padding_left=”1.5em” padding_right=”1.5em” url=”https:\/\/coach.schichtfit.com”][\/vc_column][\/vc_row]\n","protected":false},"excerpt":{"rendered":"

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