{"id":275,"date":"2025-09-29T09:00:00","date_gmt":"2025-09-29T07:00:00","guid":{"rendered":"http:\/\/www.osteopathe.desailly-sante.fr\/site\/?p=275"},"modified":"2025-09-15T21:34:35","modified_gmt":"2025-09-15T19:34:35","slug":"pilier-3-le-repos","status":"publish","type":"post","link":"https:\/\/www.osteopathe.desailly-sante.fr\/site\/pilier-3-le-repos\/","title":{"rendered":"Pilier #3 Le repos"},"content":{"rendered":"\n<p><\/p>\n\n\n\n<p>C&rsquo;est surement le pilier, contrairement aux <a href=\"http:\/\/www.osteopathe.desailly-sante.fr\/site\/les-piliers-de-la-sante\/\">pr\u00e9c\u00e9dents<\/a>, qui sera le plus facile \u00e0 mettre en place chez la plupart d&rsquo;entre vous car il demande peu de moyens, \u00e0 part de changer vos habitudes. Le repos va \u00eatre essentiel dans la r\u00e9cup\u00e9ration et la r\u00e9g\u00e9n\u00e9ration de votre organisme. <\/p>\n\n\n\n<p>Quand on parle ici de repos il faut prendre en compte deux \u00e9l\u00e9ments : <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Le sommeil <\/strong><\/li>\n\n\n\n<li><strong>La r\u00e9cup\u00e9ration <\/strong><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-medium is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"200\" src=\"http:\/\/www.osteopathe.desailly-sante.fr\/site\/wp-content\/uploads\/2025\/09\/relax-7142183_1280-300x200.jpg\" alt=\"Le repos peut \u00eatre simplement une sieste ou un instant de d\u00e9tente les yeux ferm\u00e9s\" class=\"wp-image-281\" style=\"width:357px;height:auto\" srcset=\"https:\/\/www.osteopathe.desailly-sante.fr\/site\/wp-content\/uploads\/2025\/09\/relax-7142183_1280-300x200.jpg 300w, https:\/\/www.osteopathe.desailly-sante.fr\/site\/wp-content\/uploads\/2025\/09\/relax-7142183_1280-1024x682.jpg 1024w, https:\/\/www.osteopathe.desailly-sante.fr\/site\/wp-content\/uploads\/2025\/09\/relax-7142183_1280-768x512.jpg 768w, https:\/\/www.osteopathe.desailly-sante.fr\/site\/wp-content\/uploads\/2025\/09\/relax-7142183_1280.jpg 1280w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Le sommeil <\/strong>: le repos incontournable<\/h2>\n\n\n\n<p>Sa quantit\u00e9 sera propre \u00e0 chaque individu, cependant il est pr\u00e9f\u00e9rable selon la National Sleep Fondation (NSF) de respecter des plages de dur\u00e9e par tranches d&rsquo;\u00e2ges :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nouveaux-n\u00e9s (0-3 mois) : 14-17h<\/li>\n\n\n\n<li>B\u00e9b\u00e9s (4-11 mois) : 12-15h <\/li>\n\n\n\n<li>Touts petits (1-2 ans) : 11-14h<\/li>\n\n\n\n<li>P\u00e9riscolaires (3-5 ans) : 10-13h<\/li>\n\n\n\n<li>Enfants (6-13 ans) : 9-11h<\/li>\n\n\n\n<li>Adolescents (14-17 ans) : 8-10h <\/li>\n\n\n\n<li>Adultes (18-64 ans) : 7-9h<\/li>\n\n\n\n<li>Adultes de 65 ans et + : 7-8h <\/li>\n<\/ul>\n\n\n\n<p>Sa qualit\u00e9 va d\u00e9pendre de plusieurs facteurs : <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Le respect de votre rythme<\/strong> \u23f0 : se coucher lorsque l&rsquo;on ressent la fatigue, favorisant le sommeil lent profond (le plus r\u00e9cup\u00e9rateur) <\/li>\n\n\n\n<li><strong>La r\u00e9gularit\u00e9<\/strong> : le sommeil \u00e9tant une succession de cycle de 90min, \u00e9vitez les couchers et r\u00e9veils avec trop de cycles d&rsquo;\u00e9carts (se lever \u00e0 7h, puis 9h30 le lendemain matin) <\/li>\n\n\n\n<li><strong>Eviter les stimulation<\/strong>s avant le coucher \ud83d\udcfa : mettre de c\u00f4t\u00e9 les stimulations lumineuses et activit\u00e9s \u00ab\u00a0excitantes\u00a0\u00bb 1h30 avant le coucher, pr\u00e9f\u00e9rez donc les activit\u00e9s calmes dans une ambiance tamis\u00e9e. <\/li>\n\n\n\n<li><strong>Favoriser les siestes<\/strong> si vous estimez cela n\u00e9cessaire : dette de sommeil, journ\u00e9e\/semaine dense&#8230;.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>La r\u00e9cup\u00e9ration <\/strong>: le repos bonus !<\/h2>\n\n\n\n<p>C&rsquo;est celle que les sportifs peuvent connaitre sous le nom de r\u00e9cup\u00e9ration active qui correspond aux activit\u00e9s facilitant la relaxation et la r\u00e9cup\u00e9ration qui sont : <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Etirements<\/strong> \ud83e\udd38\ud83c\udffb  : am\u00e9liore la mobilit\u00e9, favorise la d\u00e9tente musculaire et la perception de r\u00e9cup\u00e9ration subjective <\/li>\n\n\n\n<li><strong>Automassages<\/strong> : am\u00e9liore la circulation locale, r\u00e9duit les tensions et la perception de raideur<\/li>\n\n\n\n<li><strong>Chaud<\/strong> \ud83d\udd25 : favorise la relaxation musculaire et nerveuse, am\u00e9liore la circulation<\/li>\n\n\n\n<li><strong>Relaxation\/m\u00e9ditation<\/strong> : r\u00e9duit le stress, am\u00e9liore le sommeil et r\u00e9gule le syst\u00e8me nerveux autonome <\/li>\n\n\n\n<li><strong>Froid<\/strong> \u2744\ufe0f : diminue l&rsquo;inflammation et les douleurs musculaires post-exercices<\/li>\n\n\n\n<li><strong>Pratiques Corps-Esprit<\/strong> : Yoga, Ta\u00ef-Chi, Qi Gong : r\u00e9cup\u00e9ration physique et mentale <\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Pour aller plus loin<\/strong><\/h3>\n\n\n\n<p>Je vous propose, pour ceux qui le souhaitent, de retrouver cette interview du Dr Aranda, Neurologue sp\u00e9cialis\u00e9 dans le sommeil : <br><a href=\"https:\/\/www.youtube.com\/watch?v=qzCr2zp7xRI\">https:\/\/www.youtube.com\/watch?v=qzCr2zp7xRI<\/a><\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Article d\u00e9crivant comment amener le repos dans son quotidien afin de garder la sant\u00e9.<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-275","post","type-post","status-publish","format-standard","hentry","category-non-classe"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.8 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Pilier #3 Le repos - Bastien Desailly Ost\u00e9opathe D.O<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.osteopathe.desailly-sante.fr\/site\/pilier-3-le-repos\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" 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