{"id":1170,"date":"2025-05-24T18:28:12","date_gmt":"2025-05-24T18:28:12","guid":{"rendered":"https:\/\/headacheproject.eu\/?p=1170"},"modified":"2026-10-08T21:48:51","modified_gmt":"2026-10-08T18:48:51","slug":"%ce%b2%ce%b1%cf%83%ce%b9%ce%ba%cf%8c%cf%82-%ce%bf%ce%b4%ce%b7%ce%b3%cf%8c%cf%82-%ce%b3%ce%b9%ce%b1-%cf%84%ce%b7-%ce%b2%ce%b5%ce%bb%cf%84%ce%b9%cf%83%cf%84%ce%bf%cf%80%ce%bf%ce%af%ce%b7%cf%83%ce%b7","status":"publish","type":"post","link":"https:\/\/headacheproject.eu\/fr\/%ce%b2%ce%b1%cf%83%ce%b9%ce%ba%cf%8c%cf%82-%ce%bf%ce%b4%ce%b7%ce%b3%cf%8c%cf%82-%ce%b3%ce%b9%ce%b1-%cf%84%ce%b7-%ce%b2%ce%b5%ce%bb%cf%84%ce%b9%cf%83%cf%84%ce%bf%cf%80%ce%bf%ce%af%ce%b7%cf%83%ce%b7\/","title":{"rendered":"\u0392\u03b1\u03c3\u03b9\u03ba\u03cc\u03c2 \u039f\u03b4\u03b7\u03b3\u03cc\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b7 \u0392\u03b5\u03bb\u03c4\u03b9\u03c3\u03c4\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03c4\u03bf\u03c5 \u038e\u03c0\u03bd\u03bf\u03c5 \u03c3\u03b5 \u0391\u03c3\u03b8\u03b5\u03bd\u03b5\u03af\u03c2 \u03bc\u03b5 \u039a\u03b5\u03c6\u03b1\u03bb\u03b1\u03bb\u03b3\u03af\u03b1 \u03ba\u03b1\u03b9 \u03a0\u03cc\u03bd\u03bf"},"content":{"rendered":"

Pourquoi le sommeil est important dans la gestion de la c\u00e9phal\u00e9e et de la douleur<\/h2>\n

\u039f\u03b9 \u03b4\u03b9\u03b1\u03c4\u03b1\u03c1\u03b1\u03c7\u03ad\u03c2 \u03cd\u03c0\u03bd\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03bf \u03c7\u03c1\u03cc\u03bd\u03b9\u03bf\u03c2 \u03c0\u03cc\u03bd\u03bf\u03c2 \u03b1\u03bb\u03bb\u03b7\u03bb\u03bf\u03c4\u03c1\u03bf\u03c6\u03bf\u03b4\u03bf\u03c4\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9-\u03bf \u03ba\u03b1\u03ba\u03cc\u03c2 \u03cd\u03c0\u03bd\u03bf\u03c2 \u03bc\u03b5\u03b9\u03ce\u03bd\u03b5\u03b9 \u03c4\u03bf \u03ba\u03b1\u03c4\u03ce\u03c6\u03bb\u03b9 \u03c0\u03cc\u03bd\u03bf\u03c5, \u03b5\u03bd\u03ce \u03bf \u03c0\u03cc\u03bd\u03bf\u03c2 \u03b4\u03b9\u03b1\u03c4\u03b1\u03c1\u03ac\u03c3\u03b5\u03b9 \u03c4\u03b7\u03bd \u03c0\u03bf\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03bf\u03c5 \u03cd\u03c0\u03bd\u03bf\u03c5. \u0393\u03b9\u03b1 \u03cc\u03c3\u03bf\u03c5\u03c2 \u03c5\u03c0\u03bf\u03c6\u03ad\u03c1\u03bf\u03c5\u03bd \u03b1\u03c0\u03cc \u03ba\u03b5\u03c6\u03b1\u03bb\u03b1\u03bb\u03b3\u03af\u03b5\u03c2, \u03b1\u03c5\u03c4\u03ae \u03b7 \u03b1\u03bc\u03c6\u03af\u03b4\u03c1\u03bf\u03bc\u03b7 \u03c3\u03c7\u03ad\u03c3\u03b7 \u03c3\u03b7\u03bc\u03b1\u03af\u03bd\u03b5\u03b9 \u03cc\u03c4\u03b9 \u03b7 \u03b2\u03b5\u03bb\u03c4\u03b9\u03c3\u03c4\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03cd\u03c0\u03bd\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03bc\u03b5\u03b9\u03ce\u03c3\u03b5\u03b9 \u03c3\u03b7\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac \u03c4\u03cc\u03c3\u03bf \u03c4\u03b7 \u03c3\u03c5\u03c7\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1 \u03cc\u03c3\u03bf \u03ba\u03b1\u03b9 \u03c4\u03b7\u03bd \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7 \u03c4\u03c9\u03bd \u03ba\u03c1\u03af\u03c3\u03b5\u03c9\u03bd. \u039c\u03b5\u03bb\u03ad\u03c4\u03b5\u03c2 \u03b4\u03b5\u03af\u03c7\u03bd\u03bf\u03c5\u03bd \u03cc\u03c4\u03b9 \u03b7 \u03b2\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c0\u03bf\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u03cd\u03c0\u03bd\u03bf\u03c5 \u03bc\u03b5\u03b9\u03ce\u03bd\u03b5\u03b9 \u03c4\u03b9\u03c2 \u03b7\u03bc\u03ad\u03c1\u03b5\u03c2 \u03b7\u03bc\u03b9\u03ba\u03c1\u03b1\u03bd\u03af\u03b1\u03c2 \u03ad\u03c9\u03c2 \u03ba\u03b1\u03b9 \u03ba\u03b1\u03c4\u03ac 30% \u03c3\u03b5 \u03c7\u03c1\u03cc\u03bd\u03b9\u03bf\u03c5\u03c2 \u03b1\u03c3\u03b8\u03b5\u03bd\u03b5\u03af\u03c2.<\/span><\/p>\n

Les Trois Piliers du Sommeil R\u00e9parateur<\/h2>\n
    \n
  1. \u03a0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u038e\u03c0\u03bd\u03bf\u03c5 : \u0392\u03c1\u03b5\u03af\u03c4\u03b5 \u03c4\u03bf \u0399\u03b4\u03b1\u03bd\u03b9\u03ba\u03cc \u03c3\u03b1\u03c2 \u038c\u03c1\u03b9\u03bf<\/b><\/li>\n<\/ol>\n
      \n
    • 7 \u00e0 9 heures, c'est la norme pour la plupart des adultes<\/span><\/li>\n
    • Moins de 6 heures augmentent les marqueurs inflammatoires qui intensifient la douleur<\/span><\/li>\n
    • Plus de 9 heures peuvent perturber le rythme circadien chez certaines personnes<\/span><\/li>\n<\/ul>\n

      Conseil :<\/span><\/i> Utilisez un outil de suivi du sommeil pendant 2 semaines pour d\u00e9terminer votre dur\u00e9e naturelle \u2014 si vous vous r\u00e9veillez repos\u00e9 sans r\u00e9veil, vous avez trouv\u00e9 votre limite id\u00e9ale.<\/span><\/p>\n

        \n
      1. Qualit\u00e9 du sommeil : Renforcer les phases de r\u00e9cup\u00e9ration<\/b><\/li>\n<\/ol>\n

        L'architecture compl\u00e8te du sommeil comprend :<\/span><\/p>\n

          \n
        • Sommeil l\u00e9ger<\/i><\/b> (50\u201360% de la nuit) : R\u00e9cup\u00e9ration physique<\/span><\/li>\n
        • Sommeil profond<\/i><\/b> (20-25%): R\u00e9paration tissulaire et s\u00e9cr\u00e9tion de l'hormone de croissance<\/span><\/li>\n
        • \u038e\u03c0\u03bd\u03bf REM<\/i><\/b> (20\u201325%) : Traitement \u00e9motionnel et consolidation de la m\u00e9moire<\/span><\/li>\n<\/ul>\n

          Indice de qualit\u00e9 :<\/span><\/i> \u0397 \u03b1\u03c6\u03cd\u03c0\u03bd\u03b9\u03c3\u03b7 \u03bb\u03b9\u03b3\u03cc\u03c4\u03b5\u03c1\u03bf \u03b1\u03c0\u03cc \u03bc\u03af\u03b1 \u03c6\u03bf\u03c1\u03ac \u03bc\u03ad\u03c3\u03b1 \u03c3\u03c4\u03b7 \u03bd\u03cd\u03c7\u03c4\u03b1 \u03c5\u03c0\u03bf\u03b4\u03b7\u03bb\u03ce\u03bd\u03b5\u03b9 \u03ba\u03b1\u03bb\u03cc \u03c3\u03c5\u03bd\u03b5\u03c7\u03ad\u03c2 \u03cd\u03c0\u03bd\u03bf\u03c5.<\/span><\/p>\n

            \n
          1. R\u00e9gularit\u00e9 du sommeil : R\u00e9glez votre horloge biologique<\/b><\/li>\n<\/ol>\n
              \n
            • Vous maintenez des heures de coucher et de lever r\u00e9guli\u00e8res (\u00b11 heure), m\u00eame le week-end<\/span><\/li>\n
            • Le trouble du rythme circadien augmente le risque de maux de t\u00eate de 40%<\/span><\/li>\n
            • Des changements brusques (type d\u00e9calage horaire) d\u00e9clenchent des migraines chez les personnes vuln\u00e9rables<\/span><\/li>\n<\/ul>\n

              Cr\u00e9ation d'un environnement de sommeil id\u00e9al<\/h2>\n

              Optimisation de l'\u00e9clairage<\/b><\/p>\n

                \n
              • Ce soir<\/i><\/b>:<\/span><\/i> \u03a7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03c4\u03b5 \u03c7\u03b1\u03bc\u03b7\u03bb\u03cc \u03ba\u03b1\u03b9 \u03b8\u03b5\u03c1\u03bc\u03cc \u03c6\u03c9\u03c4\u03b9\u03c3\u03bc\u03cc \u03bc\u03b5\u03c4\u03ac \u03c4\u03b7 \u03b4\u03cd\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03b7\u03bb\u03af\u03bf\u03c5 (\u03ba\u03ac\u03c4\u03c9 \u03b1\u03c0\u03cc 300 lux).<\/span><\/li>\n
              • Pendant le <\/span><\/i>nuit<\/i><\/b>\u03c2<\/span><\/i> Obscurit\u00e9 totale (rideaux occultants, couverture des voyants LED)<\/span><\/li>\n
              • Sur<\/span><\/i> matin<\/i><\/b>:<\/span><\/i> Exposition \u00e0 la lumi\u00e8re naturelle pendant au moins 10 minutes dans les 30 premi\u00e8res minutes apr\u00e8s le r\u00e9veil<\/span><\/li>\n<\/ul>\n

                Observation scientifique :<\/span><\/i> La lumi\u00e8re bleue supprime la production de m\u00e9latonine jusqu'\u00e0 90 minutes, ce qui correspond \u00e0 l'effet stimulant de 1 \u00e0 2 tasses de caf\u00e9.<\/span><\/p>\n

                Ing\u00e9nierie Sonore du Sommeil<\/b><\/p>\n

                  \n
                • Bruit blanc<\/span><\/i> (~40\u201350 dB) : Masque les distractions environnementales et aide \u00e0 maintenir un sommeil continu.<\/span><\/li>\n
                • Bruit rose<\/span><\/i> (par exemple, bruit.<\/span><\/li>\n
                • \u03a9\u03c4\u03bf\u03b1\u03c3\u03c0\u03af\u03b4\u03b5\u03c2<\/span><\/i> \u03bc\u03b5 \u03b4\u03b5\u03af\u03ba\u03c4\u03b7 \u03b1\u03c0\u03bf\u03bc\u03cc\u03bd\u03c9\u03c3\u03b7\u03c2 \u226532 dB \u03b5\u03af\u03bd\u03b1\u03b9 \u03c7\u03c1\u03ae\u03c3\u03b9\u03bc\u03b5\u03c2 \u03c3\u03b5 \u03b8\u03bf\u03c1\u03c5\u03b2\u03ce\u03b4\u03b7 \u03c0\u03b5\u03c1\u03b9\u03b2\u03ac\u03bb\u03bb\u03bf\u03bd\u03c4\u03b1.<\/span><\/li>\n<\/ul>\n

                  R\u00e9gulation thermique<\/b><\/p>\n

                    \n
                  • Temp\u00e9rature id\u00e9ale de sommeil : <\/span>16\u201320\u00b0C<\/i><\/b><\/li>\n
                  • Bain chaud<\/i><\/b> 1 \u00e0 2 heures avant de dormir<\/b>: \u0394\u03b9\u03b5\u03c5\u03ba\u03bf\u03bb\u03cd\u03bd\u03b5\u03b9 \u03c4\u03b7\u03bd \u03ad\u03bb\u03b5\u03c5\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03cd\u03c0\u03bd\u03bf\u03c5.<\/span><\/li>\n
                  • \u03a5\u03c6\u03ac\u03c3\u03bc\u03b1\u03c4\u03b1 \u03c0\u03bf\u03c5 \u03b1\u03c0\u03bf\u03bc\u03b1\u03ba\u03c1\u03cd\u03bd\u03bf\u03c5\u03bd \u03c4\u03b7\u03bd \u03c5\u03b3\u03c1\u03b1\u03c3\u03af\u03b1<\/span><\/i> aident en cas de sueurs nocturnes.<\/span><\/li>\n<\/ul>\n

                    Habitudes pendant la journ\u00e9e pour un meilleur sommeil<\/span><\/p>\n

                    Mouvement et Activit\u00e9 Physique<\/span><\/p>\n

                      \n
                    • Matin<\/i><\/b> Une marche rapide de 20 minutes aide \u00e0 r\u00e9guler le rythme circadien<\/span><\/li>\n
                    • Apr\u00e8s-midi<\/i><\/b>:<\/span><\/i> Exercices de posture (r\u00e9tractions du menton, serrage des omoplates)<\/span><\/li>\n
                    • Soir<\/i><\/b> \u0389\u03c0\u03b9\u03b1 \u03bc\u03bf\u03c1\u03c6\u03ae \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u03cc\u03c0\u03c9\u03c2 \u03b3\u03b9\u03cc\u03b3\u03ba\u03b1 \u03ae \u03c4\u03ac\u03b9 \u03c4\u03c3\u03b9 (\u03b1\u03c0\u03bf\u03c6\u03cd\u03b3\u03b5\u03c4\u03b5 \u03ad\u03bd\u03c4\u03bf\u03bd\u03b7 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03c4\u03b9\u03c2 \u03c4\u03b5\u03bb\u03b5\u03c5\u03c4\u03b1\u03af\u03b5\u03c2 3 \u03ce\u03c1\u03b5\u03c2 \u03c0\u03c1\u03b9\u03bd \u03c4\u03bf\u03bd \u03cd\u03c0\u03bd\u03bf).<\/span><\/li>\n<\/ul>\n

                      Hygi\u00e8ne num\u00e9rique<\/b><\/p>\n

                        \n
                      • Ab<\/i><\/b> \u03c4\u03bf\u03c5\u03bb\u03ac\u03c7\u03b9\u03c3\u03c4\u03bf\u03bd 90 \u03bb\u03b5\u03c0\u03c4\u03ac \u03c0\u03c1\u03b9\u03bd \u03c4\u03bf\u03bd \u03cd\u03c0\u03bd\u03bf<\/span><\/li>\n
                      • Activit\u00e9s alternatives :<\/i><\/b>\n
                          \n
                        • Lecture d'un livre<\/span><\/li>\n
                        • Exercice quotidien de focalisation positive et de d\u00e9finition d'objectifs<\/span><\/li>\n
                        • Exercices d'imagerie guid\u00e9e<\/span><\/li>\n<\/ul>\n<\/li>\n
                        • Param\u00e8tres du t\u00e9l\u00e9phone :<\/span><\/i>\n
                            \n
                          • Activation du mode <\/span>niveaux de gris<\/span><\/i> la nuit<\/span><\/li>\n
                          • Utilisation <\/span>Ne pas d\u00e9ranger<\/span><\/i>, \u00e0 l'exception des contacts s\u00e9lectionn\u00e9s<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n

                            Nourriture et Sommeil<\/h2>\n

                            Directives pour le d\u00eener<\/b><\/p>\n

                              \n
                            • 3\u20134 heures avant le coucher<\/i><\/b>:<\/span><\/i> L\u00e9ger et \u00e9quilibr\u00e9<\/span><\/li>\n
                            • Ingr\u00e9dients favorables<\/i><\/b> le sommeil<\/span><\/i>\n
                                \n
                              • Tryptophane (dinde, noix)<\/span><\/li>\n
                              • Glucides complexes (patate douce, avoine)<\/span><\/li>\n<\/ul>\n<\/li>\n
                              • \u039d\u03b1 \u03b1\u03c0\u03bf\u03c6\u03b5\u03cd\u03b3\u03bf\u03bd\u03c4\u03b1\u03b9 :<\/span><\/i> \u039b\u03b9\u03c0\u03b1\u03c1\u03ac, \u03ba\u03b1\u03c5\u03c4\u03b5\u03c1\u03ac \u03ae \u03cc\u03be\u03b9\u03bd\u03b1 \u03c4\u03c1\u03cc\u03c6\u03b9\u03bc\u03b1 \u03c0\u03bf\u03c5 \u03b5\u03bd\u03b4\u03ad\u03c7\u03b5\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03ba\u03b1\u03bb\u03ad\u03c3\u03bf\u03c5\u03bd \u03b3\u03b1\u03c3\u03c4\u03c1\u03bf\u03b9\u03c3\u03bf\u03c6\u03b1\u03b3\u03b9\u03ba\u03ae \u03c0\u03b1\u03bb\u03b9\u03bd\u03b4\u03c1\u03cc\u03bc\u03b7\u03c3\u03b7.<\/span><\/li>\n<\/ul>\n

                                Boissons intelligentes<\/span><\/p>\n

                                  \n
                                • Arr\u00eat de la caf\u00e9ine apr\u00e8s 18h00<\/b> (certains m\u00e9tabolisent lentement la caf\u00e9ine)<\/span><\/li>\n
                                • Boisson alternative pour le soir<\/b>Jus de cerise acidul\u00e9e (source naturelle de m\u00e9latonine)<\/span><\/li>\n
                                • Tisanes relaxantes<\/b>Camomille, passiflore ou val\u00e9riane<\/span><\/li>\n<\/ul>\n

                                  \u0393\u03bd\u03c9\u03c3\u03b9\u03b1\u03ba\u03ad\u03c2 \u03a3\u03c4\u03c1\u03b1\u03c4\u03b7\u03b3\u03b9\u03ba\u03ad\u03c2 \u03b3\u03b9\u03b1 \u0397\u03c1\u03b5\u03bc\u03af\u03b1 \u03a0\u03c1\u03b9\u03bd \u03c4\u03bf\u03bd \u038e\u03c0\u03bd\u03bf<\/span><\/p>\n

                                  Rituel de sommeil<\/span><\/p>\n

                                    \n
                                  1. Enregistrement des pens\u00e9es<\/b>: 10 minutes<\/span><\/li>\n
                                  2. Respiration 4-7-8<\/b>: Inspiration 4\u201d, r\u00e9tention 7\u201d, expiration 8\u201d (5 r\u00e9p\u00e9titions)<\/span><\/li>\n
                                  3. Balayage corporel<\/b>Relaxation progressive des orteils \u00e0 la t\u00eate<\/span><\/li>\n<\/ol>\n

                                    Si vous vous r\u00e9veillez la nuit<\/span><\/p>\n

                                      \n
                                    • R\u00e8gle des 20 minutes<\/b>: Si vous restez \u00e9veill\u00e9 >20\u2019, asseyez-vous sur une chaise et lisez \u00e0 la lumi\u00e8re tamis\u00e9e<\/span><\/li>\n
                                    • dissonance cognitive<\/b>Syllabation des mots \u00e0 l'envers pour activer la m\u00e9moire \u00e0 court terme<\/span><\/li>\n<\/ul>\n

                                      \u0395\u03b9\u03b4\u03b9\u03ba\u03ad\u03c2 \u03a3\u03c5\u03c3\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2 \u03b3\u03b9\u03b1 \u03a0\u03ac\u03c3\u03c7\u03bf\u03bd\u03c4\u03b5\u03c2 \u03b1\u03c0\u03cc \u039a\u03b5\u03c6\u03b1\u03bb\u03b1\u03bb\u03b3\u03af\u03b5\u03c2<\/span><\/p>\n

                                      Modification de la position de sommeil<\/span><\/p>\n

                                        \n
                                      • Pour <\/span>c\u00e9phal\u00e9es cervicog\u00e9niques<\/b>Oreiller anatomique qui soutient la courbure naturelle du cou<\/span><\/li>\n
                                      • Pour les migraines :<\/b> \u00c9vitez la position ventrale (la torsion du cou peut d\u00e9clencher une crise)<\/span><\/li>\n<\/ul>\n

                                        Heure de prise du m\u00e9dicament<\/span><\/p>\n

                                          \n
                                        • En accord avec votre m\u00e9decin, \u00e9vitez :<\/span><\/li>\n<\/ul>\n

                                          M\u00e9dicaments s\u00e9datifs qui provoquent de la somnolence matinale<\/span><\/p>\n

                                          M\u00e9dicaments stimulants qui perturbent l'architecture du sommeil<\/span><\/p>\n

                                          Suivi des progr\u00e8s<\/span><\/p>\n

                                          Utilisez un journal de sommeil simple pour enregistrer :<\/span><\/p>\n

                                            \n
                                          • Stabilit\u00e9 de l'heure de coucher\/de r\u00e9veil<\/span><\/li>\n
                                          • \u03a0\u03bf\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u03cd\u03c0\u03bd\u03bf\u03c5 (\u03ba\u03bb\u03af\u03bc\u03b1\u03ba\u03b1 1-10)<\/span><\/li>\n
                                          • Fr\u00e9quence\/intensit\u00e9 des maux de t\u00eate<\/span><\/li>\n
                                          • Am\u00e9liorations visibles ou facteurs potentiellement probl\u00e9matiques<\/span><\/li>\n<\/ul>\n

                                            Quand demander une aide professionnelle<\/span><\/p>\n

                                            Consultez un m\u00e9decin sp\u00e9cialiste du sommeil si vous avez :<\/span><\/p>\n

                                            Insomnie chronique<\/b>Persistance pendant plus de 3 mois<\/span><\/p>\n

                                              \n
                                            • Arr\u00eat respiratoire<\/b> pendant le sommeil (apn\u00e9e du sommeil possible)<\/span><\/li>\n
                                            • Syndrome des jambes sans repos<\/b> qui perturbe consid\u00e9rablement le sommeil<\/span><\/li>\n
                                            • Somnolence diurne<\/b> qui affecte la s\u00e9curit\u00e9 ou la qualit\u00e9 de vie<\/span><\/li>\n<\/ul>\n

                                              La Conclusion
                                              \n<\/b> L'am\u00e9lioration de l'hygi\u00e8ne du sommeil peut r\u00e9duire la fr\u00e9quence des maux de t\u00eate de :<\/span><\/h2>\n
                                                \n
                                              • 29% aux c\u00e9phal\u00e9es de tension<\/span><\/li>\n
                                              • 37% sur les migraines<\/span><\/li>\n
                                              • 41% maux de t\u00eate dus \u00e0 l'abus de m\u00e9dicaments<\/span><\/li>\n<\/ul>\n

                                                N'oubliez pas<\/b>: \u039f\u03b9 \u03bc\u03b9\u03ba\u03c1\u03ad\u03c2 \u03b1\u03bb\u03bb\u03ac \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03ad\u03c2 \u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2 \u03b1\u03c0\u03bf\u03b4\u03af\u03b4\u03bf\u03c5\u03bd \u03c3\u03c9\u03c1\u03b5\u03c5\u03c4\u03b9\u03ba\u03ac. \u039e\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03c4\u03b5 \u03bc\u03b5 1-2 \u03c3\u03c4\u03c1\u03b1\u03c4\u03b7\u03b3\u03b9\u03ba\u03ad\u03c2 \u03b1\u03c0\u03cc \u03b1\u03c5\u03c4\u03cc\u03bd \u03c4\u03bf\u03bd \u03bf\u03b4\u03b7\u03b3\u03cc, \u03c0\u03b1\u03c1\u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03ae\u03c3\u03c4\u03b5 \u03c4\u03b7\u03bd \u03c0\u03c1\u03cc\u03bf\u03b4\u03cc \u03c3\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c3\u03c4\u03b1\u03b4\u03b9\u03b1\u03ba\u03ac \u03b5\u03bd\u03c3\u03c9\u03bc\u03b1\u03c4\u03ce\u03c3\u03c4\u03b5 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03b5\u03c2.<\/span><\/p>","protected":false},"excerpt":{"rendered":"

                                                \u0393\u03b9\u03b1\u03c4\u03af \u03bf \u038e\u03c0\u03bd\u03bf\u03c2 \u0388\u03c7\u03b5\u03b9 \u03a3\u03b7\u03bc\u03b1\u03c3\u03af\u03b1 \u03c3\u03c4\u03b7 \u0394\u03b9\u03b1\u03c7\u03b5\u03af\u03c1\u03b9\u03c3\u03b7 \u039a\u03b5\u03c6\u03b1\u03bb\u03b1\u03bb\u03b3\u03af\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03a0\u03cc\u03bd\u03bf\u03c5 \u039f\u03b9 \u03b4\u03b9\u03b1\u03c4\u03b1\u03c1\u03b1\u03c7\u03ad\u03c2 \u03cd\u03c0\u03bd\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03bf \u03c7\u03c1\u03cc\u03bd\u03b9\u03bf\u03c2 \u03c0\u03cc\u03bd\u03bf\u03c2 \u03b1\u03bb\u03bb\u03b7\u03bb\u03bf\u03c4\u03c1\u03bf\u03c6\u03bf\u03b4\u03bf\u03c4\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9\u2014\u03bf \u03ba\u03b1\u03ba\u03cc\u03c2 \u03cd\u03c0\u03bd\u03bf\u03c2 \u03bc\u03b5\u03b9\u03ce\u03bd\u03b5\u03b9 \u03c4\u03bf \u03ba\u03b1\u03c4\u03ce\u03c6\u03bb\u03b9 \u03c0\u03cc\u03bd\u03bf\u03c5, \u03b5\u03bd\u03ce \u03bf \u03c0\u03cc\u03bd\u03bf\u03c2 \u03b4\u03b9\u03b1\u03c4\u03b1\u03c1\u03ac\u03c3\u03c3\u03b5\u03b9 \u03c4\u03b7\u03bd \u03c0\u03bf\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03bf\u03c5 \u03cd\u03c0\u03bd\u03bf\u03c5. \u0393\u03b9\u03b1 \u03cc\u03c3\u03bf\u03c5\u03c2 \u03c5\u03c0\u03bf\u03c6\u03ad\u03c1\u03bf\u03c5\u03bd \u03b1\u03c0\u03cc \u03ba\u03b5\u03c6\u03b1\u03bb\u03b1\u03bb\u03b3\u03af\u03b5\u03c2, \u03b1\u03c5\u03c4\u03ae \u03b7 \u03b1\u03bc\u03c6\u03af\u03b4\u03c1\u03bf\u03bc\u03b7 \u03c3\u03c7\u03ad\u03c3\u03b7 \u03c3\u03b7\u03bc\u03b1\u03af\u03bd\u03b5\u03b9 \u03cc\u03c4\u03b9 \u03b7 \u03b2\u03b5\u03bb\u03c4\u03b9\u03c3\u03c4\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03cd\u03c0\u03bd\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03bc\u03b5\u03b9\u03ce\u03c3\u03b5\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ac \u03c4\u03cc\u03c3\u03bf \u03c4\u03b7 \u03c3\u03c5\u03c7\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1 \u03cc\u03c3\u03bf […]<\/p>\n","protected":false},"author":1,"featured_media":1117,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_yoast_wpseo_meta-robots-noindex":"","_yoast_wpseo_canonical":"","footnotes":""},"categories":[24],"tags":[27],"class_list":["post-1170","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle-prevention-strategies","tag-el"],"acf":[],"yoast_head":"\n\u0392\u03b1\u03c3\u03b9\u03ba\u03cc\u03c2 \u039f\u03b4\u03b7\u03b3\u03cc\u03c2 \u03b3\u03b9\u03b1 \u03c4\u03b7 \u0392\u03b5\u03bb\u03c4\u03b9\u03c3\u03c4\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03c4\u03bf\u03c5 \u038e\u03c0\u03bd\u03bf\u03c5 \u03c3\u03b5 \u0391\u03c3\u03b8\u03b5\u03bd\u03b5\u03af\u03c2 \u03bc\u03b5 \u039a\u03b5\u03c6\u03b1\u03bb\u03b1\u03bb\u03b3\u03af\u03b1 \u03ba\u03b1\u03b9 \u03a0\u03cc\u03bd\u03bf - Head Project<\/title>\n<meta name=\"robots\" content=\"index, follow, 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\u03c4\u03b7\u03bd \u03c0\u03bf\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03bf\u03c5 \u03cd\u03c0\u03bd\u03bf\u03c5. \u0393\u03b9\u03b1 \u03cc\u03c3\u03bf\u03c5\u03c2 \u03c5\u03c0\u03bf\u03c6\u03ad\u03c1\u03bf\u03c5\u03bd \u03b1\u03c0\u03cc \u03ba\u03b5\u03c6\u03b1\u03bb\u03b1\u03bb\u03b3\u03af\u03b5\u03c2, \u03b1\u03c5\u03c4\u03ae \u03b7 \u03b1\u03bc\u03c6\u03af\u03b4\u03c1\u03bf\u03bc\u03b7 \u03c3\u03c7\u03ad\u03c3\u03b7 \u03c3\u03b7\u03bc\u03b1\u03af\u03bd\u03b5\u03b9 \u03cc\u03c4\u03b9 \u03b7 \u03b2\u03b5\u03bb\u03c4\u03b9\u03c3\u03c4\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7 \u03c4\u03bf\u03c5 \u03cd\u03c0\u03bd\u03bf\u03c5 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03bc\u03b5\u03b9\u03ce\u03c3\u03b5\u03b9 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ac \u03c4\u03cc\u03c3\u03bf \u03c4\u03b7 \u03c3\u03c5\u03c7\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1 \u03cc\u03c3\u03bf […]\" \/>\n<meta property=\"og:url\" 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