Sommeil Recuperation Et Performance Humaine

7/31/2019 Sommeil Recuperation Et Performance Humaine

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UODDCGA! XÇES\ÇXNVGOK CV

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6

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Ga cuv cuuckvgca ~sc acu nvààvcu! acu |nxckvu cv acu ckvxnëkcsxu uogckveokuegckvu fs ngv ~sc acu nfoacueckvu (fc >8 ì >0 nku'! ~sg ck uokvns dodckv fc an zgc o÷ ac hcuogk fc uoddcga cuv ac |asu ixnkf (7ì >< `csxcu |nx ksgv'! okv vckfnkec ì |xçuckvcx sk xcvnxf fc acsxòxaoic hgoaoig~sc (fçang fc |`nuc fs uoddcga fnku ac eweacegxenfgck' ~sg xçfsgv ac vcd|u fgu|okghac |osx foxdgx+ Ecv çvnv fceòucu uc vxnfsgv |nx skc xcuvxgevgok e`xokg~sc fs uoddcga! cv ec!ns eosxu f‗skc |çxgofc f‗cpgickecu f‗ckvxnëkcdckv neexscu! fcexoguunkec cv fc fçzcao||cdckv+



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Fsxçc fs uoddcga



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0

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7

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vxoshac fs uoddcga

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eod|çvgvgoku xgiosxcsp+

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dngu gau fcdcsxckv uoszckv kok fgnikouvg~sçu cv

kok vxngvçu! e`cr acu cknkvu usxvosv+ Kok xceokksu!

acu vxoshacu fs uoddcga |cszckv nzogx fcu cjcvu

kçinvgu usx an unkvç cv dckcx ì a‗gkuodkgc

e`xokg~sc ~sg! ì uok vosx! |csv neexoëvxc ac xgu~sc fc

|cxoxdnkec dçfgoexc cv fc hacuusxcu+



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fc an fgjesavç

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GKUODKGCA‗gkuodkgc |csv âvxc ngisí cv âvxc xçuoasc xn|gfcdckv os âvxc ensuçc |nx sk çzçkcdckv |cxvsxhnkv(zownic! uvxcuu! hacuusxc' cv fczckgx sk |xohaàdc e`xokg~sc+ \nx fçkgvgok! a‗gkuodkgc ngisí fsxc dogkufc ~snvxc ì ugp ucdngkcu+ E`cr acu nvààvcu! acu ensucu eosxnkvcu fc a‗gkuodkgc ngisí uokv kovnddckvacu e`nxicu f‗ckvxnëkcdckv neexscu! ac uvxcuu fcu eod|çvgvgoku! an dnanfgc! acu hacuusxcu! acu zownicu osa‗ckzgxokkcdckv koevsxkc cv acu dçfgendckvu+ \nx fçkgvgok çinacdckv! a‗gkuodkgc e`xokg~sc fsxc |asufc ~snvxc ì ugp ucdngkcu cv ga cuv |ouughac fc an |xçzckgx |nx sk fç|guvnic |xçeoec cv fcu vxngvcdckvu+A‗gkuodkgc e`xokg~sc cuv eosxnkvc e`cr acu nvààvcu |xçfgu|ouçu ì nzogx fc an fgjesavç ì foxdgx fàu an|cvgvc cknkec cv a‗cknkec= ga u‗nigv foke f‗sk |xohaàdc ~sc acu nvààvcu! acu |nxckvu cv acu ckvxnëkcsxu|cszckv |xçfgxc cv eokvxöacx+ Acu |cxvsxhnvgoku e`xokg~scu fs uoddcga nvvxghsnhac ì a‗gkuodkgc |ouckvsk xgu~sc fc vxoshacu fc a‗`sdcsx! eoddc an fç|xcuugok cv a‗nkpgçvç! cv |cszckv fçixnfcx an en|negvç~s‗n a‗nvààvc fc xçes|çxcx cv fc hgck içxcx ac uvxcuu nuuoegç ì a‗ckvxnëkcdckv cv ì an eod|çvgvgok+ Acueokuç~sckecu fc a‗gkuodkgc gkeasckv 2 fgjesavç ì uc eokeckvxcx! fçngaankec fc an dçdogxc! gxxgvnhgagvç cvnkpgçvç cpecuugzc+ Ecu nevcsxu |cszckv çzgfcddckv nzogx sk ccv kçinvg usx an en|negvç ~s‗n sk nvààvcfc u‗ckvxnëkcx (fgdgksvgok fc an dovgznvgok'! fc xçes|çxcx (uoddcga |cxvsxhç' cv fc xçnagucx fc hokkcu|cxoxdnkecu (fgdgksvgok fc an eokeckvxnvgok! fc a‗ç~sgaghxc! fc a‗ckfsxnkec cv fc an oxec'+



>>

Xceoddnkfnvgo

eokecxknkv

ac uoddcgaU‗ckvxnëkcx ì an

eod|çvgvgok(Jgaacu fc -/$>3 ì 8> nku cv inxéok>: ì 85 nku'

Fsxçc (`/ksgv'2 0 ì >< - ugcuvc f

ckvxc >6 ` cv >: `

^snagvç2

• Nuusxcx sk ckzgxokkcdckv fc uoeokjoxvnhac ck zownic cv ck eod

•Cpcxecx skc usxzcgaankec |osx zoguvxcuu cv a‗nkpgçvç oeenugokkçu |neod|çvgvgoku |xozo~sckv fc a‗gku

•Cpcxecx sk usgzg |osx fçecacx vosvuoddcga cv fc jnvgisc

\`nuc2•Dngkvckgx skc xosvgkc uvnhac fc

uoddcga cv fc ugcuvc

•Cpcxecx skc usxzcgaankec |osx fçexcvnxf fc |`nuc fs uoddcga (fgu‗ckfoxdgx cv ì uc aczcx |osx naac


•Dngkvckgx fc hokkcu `nhgvsfcunagdckvngxcu (ac |cvgv fçbcskcx cuac |asu gd|oxvnkv fc an bosxkçc'

\ogkvu |xgkeg|nsp2

•Dcvvxc a‗neeckv usx an xçfsevgok ffc uoddcga+ \xçzogx ckvxc 3: cv 9fc uoddcga/ucdngkc

•Kc |nu u‗ckvxnëkcx ~snkf ok cuv jnck fçegv fc uoddcga

•Xckokecx nsp vce`koaoigcu fc a ‗gk(vcd|u ì a‗çexnk' nznkv f‗naacx ns

•Ug ac uoddcga cuv fc dnsznguc ~s

fcdnkfcx fc a‗ngfc

^snagvç fs uoddcga

Ac uwkfxodc f‗n|kçcu ohuvxsevgzcu fs

uoddcga (UNOU' cuv sk vxoshac nuuoegç nsxokcdckv cv ì skc gkvcxxs|vgok xç|çvçc fs

sp xcu|gxnvogxc |ckfnkv ac uoddcga ck

xnguok f‗skc ohuvxsevgok fcu zogcu nçxgckkcu

us|çxgcsxcu+

N\KÇC OHUVXSEVGZC FS UODDCGA A‗ohuvxsevgok uc |xofsgv aoxu~sc an ankisc uc fçvckf |ckfnkv ac uoddcga cv hao~scac |nuunic fc a‗ngx! ckvxnëknkv skc gkvcxxs|vgok fc an zckvganvgok! skc fgdgksvgokfs vnsp f‗opwiàkc cv fcu xçzcgau xç|çvçu vosv ns aoki fc an ksgv+ Koxdnacdckv! an|cxuokkc nvvcgkvc k‗cuv |nu eokuegckvc fc ecu gkvcxxs|vgoku ~sg uc |xofsguckv ìxç|çvgvgok |ckfnkv vosvc an ksgv cv ~sg |cxvsxhckv ixnkfcdckv uok uoddcga+ Acuuwd|vödcu acu |asu çzgfckvu fs UNOU uokv kovnddckv2 gkvcxxs|vgoku xç~sckvcufc an xcu|gxnvgok (n|kçc' |ckfnkv ac uoddcga! ~sc ac os an |nxvckngxc fc agv |csv

ohucxzcx! sk xokcdckv hxswnkv cv gkeoddofnkv! cv skc usoenvgok os sk`naàvcdckv |ckfnkv ac uoddcga+ Hgck ~sc ac UNOU uogv xnxc e`cr acu bcskcu ckhokkc unkvç! ac xokcdckv kc a‗cuv |nu+ Acu nv`aàvcu ~sg xokckv (ì vosv èic' cv~sg uc |angikckv f‗nzogx sk uoddcga nigvç os kok xçes|çxnvcsx os ~sg uc uckvckvnvgisçu ac bosx fczxngckv ngxc a‗ohbcv f‗skc çznasnvgok |osx ~s‗ok |sguuc zogx u‗gauuosxckv fs UNOU! enx ec uwkfxodc cuv negac ì fçvcevcx cv ì vxngvcx+ Kok vxngvçc!a‗n|kçc ohuvxsevgzc fs uoddcga |csv xçfsgxc uckughacdckv an en|negvç ~s‗n sknv`aàvc fc u‗ckvxnëkcx! fc xçes|çxcx cv fc uc usx|nuucx+



>5

Xceoddnkfnvgo

eokecxknkv

ac uoddcgaU‗ckvxnëkcx ì inikcx(Jgaacu fc >0 nku cv - cv inxéoku fcnku cv -'

Fsxçc (`/ksgv'2 0 ì >< ` - ugcuvc

dgk ckvxc >6 ` cv >: `

^snagvç2

•Nuusxcx sk ckzgxokkcdckv fcuoddcga eokjoxvnhac ck zownic ceod|çvgvgok

•Cpcxecx skc usxzcgaankec |osx zoguvxcuu cv a‗nkpgçvç oeenugokkçu |neod|çvgvgoku |xozo~sckv fc a‗gku

•Ohucxzcx ac uoddcga |osx fçecacxvxoshac fs uoddcga

\`nuc2

•Dngkvckgx skc xosvgkc uvnhac fc ucv fc ugcuvc

•Cpcxecx skc usxzcgaankec |osx fçexcvnxf fc |`nuc fs uoddcga (fgì u‗ckfoxdgx cv ì uc aczcx |osx naaa‗çeoac'


•Dngkvckgx fc hokkcu `nhgvsfcunagdckvngxcu (ac |cvgv fçbcskcx cuxc|nu ac |asu gd|oxvnkv fc an bosx

\ogkvu |xgkeg|nsp2

•Dcvvxc a‗neeckv usx an xçfsevgok fcfcvvc fc uoddcga+ \xçzogx ckvxc 3`csxcu fc uoddcga/ucdngkc

•Kc |nu u‗ckvxnëkcx ~snkf ok cuv jnos ck fçegv fc uoddcga

•Xckokecx nsp vce`koaoigcu fca‗gkjoxdnvgok (vcd|u ì a‗çexnk' nzf‗naacx ns agv

•Ug ac uoddcga cuv fc dnsznguc ~s

fcdnkfcx fc a‗ngfc

\CXVSXHNVGOKU CKZGXOKKCDCKVNACU\nxdg acu nevcsxu ~sg gksckv usx an ~snagvç fs uoddcga f‗sk nvààvc! acu

|cxvsxhnvgoku ckzgxokkcdckvnacu fs uoddcga uokv |xohnhacdckv ac nevcsx ac |asugd|oxvnkv cv ac |asu eosxnkv ~s‗ga cuv |ouughac fc dofgcx+ Ecu |cxvsxhnvgoku uc|xofsguckv aoxu~sc acu eokfgvgoku fc a‗ckzgxokkcdckv o÷ foxv sk nvààvc vxoshackv uokuoddcga+ Ga |csv u‗nigx fc hxsgv (|nxvckngxc ~sg xokc os hxsgv zcknkv fc a‗cpvçxgcsx'! fcdoszcdckvu fnku ac agv (|nxvckngxc ~sg hosic unku ecuuc'! fc asdgàxc (~sg ckvxc |nx skcckâvxc'! fc vcd|çxnvsxc (vxo| çaczçc os vxo| hnuuc' cv! |asu gd|oxvnkv ckeoxc fnku ac enufcu nvààvcu! fc a‗cp|ougvgok nsp vce`koaoigcu (çexnku f‗oxfgknvcsx cv vçaç|òkcugkvcaagickvu' nznkv fc foxdgx cv |ckfnkv an |çxgofc fc uoddcga+ A‗ckzgxokkcdckv o÷a‗nvààvc foxv fogv âvxc sk unkevsngxc eokunexç ns uoddcga! cv an e`ndhxc fogv oxgx skdgagcs |xo|gec ns uoddcga+ Nsvxcdckv fgv! an xosvgkc |xçnanhac ns uoddcga fc a‗nvààvcfczxngv gkeasxc sk eod|vc ì xchosxu f‗skc ì fcsp `csxcu nznkv f‗naacx ns agv! ec ~sgeod|xckf skc nghac cp|ougvgok ì an asdgàxc! fcu nevgzgvçu xcanpnkvcu (|nu f‗oxfgknvcsx kgfc bcsp zgfço! cv svgagunvgok dofçxçc fs vçaç|òkc gkvcaagickv'+ An e`ndhxc fogv oxgx skdgagcs |ngughac o÷ ga ngv ksgv ~snkf acu asdgàxcu uokv çvcgkvcu (an asdgàxc ksgv ì an ~snagvçfs uoddcga' cv eokoxvnhac |osx ec ~sg cuv fc an vcd|çxnvsxc cv fc a‗`sdgfgvç+ U‗ga w n vxo|fc hxsgv os fc asdgàxc! a‗nvààvc fczxngv xceosxgx ì fcu hoseòku f‗oxcgaac cv ì sk dnu~sc(usxvosv |ckfnkv acu zownicu'+ Ac agv cv ac dnvcanu fczxngckv âvxc eokoxvnhacu+

A‗ckzgxokkcdckv o÷ skc |cxuokkc foxv fczxngv âvxc xcu|cevç |nx vosv ac dokfc fcdnkgàxc ì ec ~sc ac agcs uogv vosbosxu |xâv ì neescgaagx an |cxuokkc ~sg zcsv foxdgx+\ckfnkv acu zownicu! a‗ckzgxokkcdckv fc uoddcga fczgckv |asu gd|oxvnkv cv dogku uvnhac!fc uoxvc ~s‗ga cuv gd|oxvnkv ~sc a‗nvààvc ngv skc xosvgkc |osx içxcx acu |cxvsxhnvgoku fsuoddcga agçcu nsp fç|anecdckvu+ Ga cuv |nxvgesagàxcdckv gd|oxvnkv ~sc acu ckvxnëkcsxu

zcgaackv! fnku an dcusxc fs |ouughac! ì |xckfxc ck eod|vc acu |xççxckecu fc e`neskaoxu~sc acu nvààvcu zownickv! |nxvnickv skc e`ndhxc cv foxdckv fnku fcu eokfgvgoku~sg uokv aogk f‗âvxc o|vgdnacu+

^snagvç fs uoddcga



Xceoddnkfnvgo

eokecxknkv

ac uoddcga

Nevgj |osx an zgc(\nxvgeg|nkvu fc vosu èicu'

Fsxçc (`/ksgv'2 9 ì 7 ` - ugcuvcdgk ckvxc >6 ` cv >: `

^snagvç2

•Dngkvckgx skc xosvgkc uvnhac fcuoddcga cv fc ugcuvc cv zcgaacx ìinxfcx ì sk kgzcns dgkgdsd anfc uoddcga

•Nuusxcx sk ckzgxokkcdckv fcuoddcga eokoxvnhac

•Ug ac uoddcga cuv fc dnsznguc~snagvç! fcdnkfcx fc a‗ngfc

\`nuc2•Dngkvckgx skc xosvgkc uvnhac fcuoddcga cv fc ugcuvc

•Nuusxcx skc cp|ougvgok ~sovgfgcì an asdgàxc vöv ac dnvgk |ckfndgksvcu

•Dngkvckgx fc hokkcu `nhgvsfcunagdckvngxcu (ac |cvgv fçbcskcx ac xc|nu ac |asu gd|oxvnkv fc an

bosxkçc'

\ogkvu |xgkeg|nsp2

•Zcgaacx ì foxdgx usunddckv

•Dngkvckgx fcu xosvgkcu fc xc|nuvosbosxu |xckfxc sk |cvgv fçbcs

•N||xckfxc ì jngxc an ugcuvc•Kc |nu u‗ckvxnëkcx ~snkf ok cuv

jnvgisç os ck fçegv fc uoddc

>3

\@NUC FS UODDCGAAc xwv`dc egxenfgck fs uoddcga n sk ccv fgxcev usx an fsxçc fs uoddcga cv usx un ~snagvç+Fc |asu! ac uwuvàdc egxenfgck xçisac a‗çvnv f‗ckfoxdguucdckv cv f‗çzcga vosv ns aoki fc an bosxkçc cv n sk ccv fgxcev usx acu |cxoxdnkecu nvàçvg~scu+ Ck xàiac içkçxnac! ns dodckvfc a‗çzcga ac dnvgk! kosu uoddcu nacxvcu bsu~s‗ì a‗`csxc fs aske`! dodckv o÷ an dnboxgvçf‗ckvxc kosu n uoddcga (dodckv fc an ugcuvc fc a‗n|xàu$dgfg' |ckfnkv 5< ì :< dgksvcu!|osx ckusgvc xcfczckgx nacxvcu cv eokknëvxc sk |ge fc zgigankec ckvxc >0 ` cv 8< `+ Ckk!ì dcusxc ~s‗n||xoe`c a‗`csxc fs eose`cx! kosu xcuuckvoku ì koszcns a‗ckzgc fc foxdgx!ec ~sg negagvc a‗ckfoxdguucdckv koevsxkc+ An |`nuc egxenfgckkc cuv fçvcxdgkçc |nx fcunevcsxu içkçvg~scu cv ckzgxokkcdckvnsp+ E`n~sc nvààvc n sk òxngxc fc uoddcga fc|xçfgacevgok! ck `nxdokgc nzce un |`nuc egxenfgckkc= vosvcogu! a‗ckvxnëkcdckv! acu çvsfcucv ac vxnznga |cszckv nzogx sk gd|nev dnbcsx usx un en|negvç f‗neeoxfcx un |`nuc egxenfgckkc

nzce ac vcd|u fgu|okghac |osx foxdgx+ Ug an |`nuc egxenfgckkc cv a‗òxngxc fc uoddcga kcuokv |nu eod|nvghacu (òxu |`nuc'! ecv çvnv fc eòucu |csv nzogx fcu ccvu kçinvgu usx an~snkvgvç fc uoddcga |ouughac cv usx an ~snagvç fs uoddcga+ Ngkug! acu nfoacueckvu okvknvsxcaacdckv vckfnkec ì uc vxnkuoxdcx ck ogucnsp fc ksgv cv ì xcvnxfcx a‗`csxc f‗naacx nsagv+ Ac xcvnxf fc a‗ckfoxdguucdckv (ckvxc dgksgv cv > `'! eodhgkç ì a‗ohaginvgok fc uc aczcx|osx naacx ì a ‗çeoac (ckvxc 9 ` cv 0 `'cv ns ngv ~sc acu nfoacueckvu okvhcuogk fc 7 ì >< `csxcu fcuoddcga |nx bosx! ckvxnëkc skdnk~sc fc uoddcga e`xokg~sc ~sguc vxnfsgv |nx fc |gàvxcu|cxoxdnkecu |ckfnkv ac bosx! fcu

nvvcgkvcu ì a‗`sdcsx! skcnsidckvnvgok fc a‗n||çvgv cvskc fgdgksvgok fc an en|negvç fcXX\C+ Ga cuv |ouughac fc içxcx cv fcuvnhgagucx acu |`nucu fc uoddcga fseweac egxenfgck ck çvnhaguunkv fcuxosvgkcu fc uoddcga eoddc ecaacu~sg uokv fçexgvcu ns vnhacns >+

Ì a‗èic nfsavc! ac vcd|u fc uoddcga vovna xcuvc ck içkçxna xcanvgzcdckv uvnhac cv an~snkvgvç fc uoddcga |nxnfopna (XCD' vckf ì uc dngkvckgx! vnkfgu ~sc an ~snkvgvç fc

uoddcga ackv |xookf (UYU' fçexoëv cv ~sc ac uoddcga fczgckv |xoixcuugzcdckv |asu açicx(neexoguucdckv fcu uvnfcu > cv 8' cv |asu nigvç (isxc 5'+ Acu vxogu |nxndàvxcu fs uoddcgafguesvçu eg$fcuusu (vcd|u fc uoddcga vovna! |cxvsxhnvgoku fs uoddcga cv |`nucegxenfgckkc' uokv acu |xgkeg|nsp nevcsxu ~sg gksckeckv xnfgenacdckv an en|negvç ~s‗n sknvààvc fc u‗ckvxnëkcx! fc xçes|çxcx cv fc uc usx|nuucx ck eod|çvgvgok! f‗o÷ an eokeasugok~sc ecu nevcsxu fczxngckv âvxc ì an hnuc fs xçigdc f‗ckvxnëkcdckv fc vosu acu nvààvcu+

\`nuc fs uoddcga



>:

Ohucxznvgoku knacu

Ac uoddcga cuv ac okfcdckv fc an XX\C+ Kosu nzoku |xcu~sc vosu vckfnkec ì kc |nu vckgx eod|vc fsuoddcga os ì ac eod|xodcvvxc |osx kosu agzxcx ì f‗nsvxcu nevgzgvçu! cv ì kc |nu eokugfçxcx ac uoddcgaeoddc |xgoxgvngxc+ Acu nvààvcu k‗okv |nu f‗nsvxc eògp ~sc fc ngxc fs uoddcga skc |xgoxgvç! |nxec ~scacsxu eokesxxckvu! csp! ac okv cv ~sc an |anec neeoxfçc ns uoddcga |csv ngxc vosvc an fgçxckec ckvxc anzgevogxc os an fçngvc os âvxc an ensuc f‗skc hacuusxc ~sg dcv k ì skc enxxgàxc+ \nxckvu! ckvxnëkcsxu cvgkuvxsevcsxu fogzckv ngfcx acu nvààvcu ì ne~sçxgx cv ì dngkvckgx fc hokkcu `nhgvsfcu cv xosvgkcu fcuoddcga |ckfnkv an |çxgofc òxu unguok! an |çxgofc |xçunguok cv an unguok fc eod|çvgvgok! cv ec! vosv ns

aoki fc acsx enxxgàxc fnku ac u|oxv+ Ecu xosvgkcu fogzckv |xckfxc ck eod|vc a‗çzoasvgok fcu hcuogku f‗skuvnfc fc fçzcao||cdckv ns usgznkv! ck ec ~sg eokecxkc kovnddckv ac uoddcga! ac zoasdc cv a ‗gkvckugvçfc a‗ckvxnëkcdckv cv acu zownicu+ Acu dcuunicu acu |asu gd|oxvnkvu ì xcvckgx cv ì fgsucx uokv acu usgznkvu 2ac hcuogk fc uoddcga cv acu |cxvsxhnvgoku |ouughacu e`nkickv ns a fs vcd|u= a‗çvnhaguucdckv f‗skcxosvgkc fc uoddcga cuv sk çaçdckv cuuckvgca= ga kc nsv bndngu eod|xodcvvxc ac uoddcga |osxa‗ckvxnëkcdckv= acu nvààvcu fogzckv âvxc eokuegckvu ~s‗ga cuv gd|oxvnkv |osx csp fc uc eose`cx vöv= gansv |xçzogx fs vcd|u |osx ac uoddcga vosv ns aoki fc an enxxgàxc f‗sk nvààvc= cv a‗nvààvc ~sg uc |angkv fcdna foxdgx fogv fcdnkfcx fc a‗ngfc+



>9"Zogx 2 `vv|2//yyy+agvchoom+en/neescga+`vd

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Uvnfc fs FA\Nxceoddnkfnvgoku

|xçegucu eokecxknkv acuoddcga

Xceoddnkfnvgoku eokecxknkv ac uoddcgaFsxçc

(`/ksgv'^snagvç \`nuc \ogkvu |xgkeg|nsp

Ckjnkv nevgj

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• Çzgvcx acu uvgdsanvgoku skc ì fcsp `csxcu

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• Eokuoagfcx an |çxgofc fc uoddcga koe vsxkc+•Fgdgkscx ac kodhxc fc ugcuvcu ì > os 8

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fàu ac xçzcga+

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• Zcgaacx ì a‗nfo|vgok fc eod|oxvcdckvu gkfgzgf|xo|gecu ns uoddcga+

U‗ndsucx ixèec ns

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>< ì >>

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inxéoku fc 7 ì >8 nku'

7+3 ì ><

-

ugcuvc fc 5< dgk

ckvxc >6 cv >: `

• Dngkvckgx skc xosvgkc uvnhac fc uoddcga cvfc ugcuvc+



• Dngkvckgx fcu ̀ nhgvsfcu fc uoddcga kcsvxcu+• Nuusxcx skc cp|ougvgok ~sovgfgckkc ì an asdgàxc

vöv ac dnvgk |ckfnkv 5< dgksvcu"+• Dngkvckgx fc hokkcu ̀ nhgvsfcu nagdckvngxcu (ac

|cvgv fçbcskcx cuv ac xc|nu ac |asu gd|oxvnkv fcan bosxkçc'+

• Dngkvckgx skc xosvgkc fc >3 ì 5< dgk |xçnanhns eose`cx+

• Usxzcgaacx cv eokvxöacx ac vcd|u « |nuuç ì a‗çexn

• Usxzcgaacx an |xguc fc enjçgkc+

U‗ckvxnëkcx ì

u‗ckvxnëkcx

(Jgaacu fc >> ì >3 nku cv

inxéoku fc >8 ì >: nku'

7

-

ugcuvc fc 5< dgk

ckvxc >6 cv >: `


• Nfo|vcx skc uvxnvçigc fc ugcuvcu xçisagàxcu+• Cpcxecx sk usgzg |osx fçecacx vosv cpeàu fc

uoddcga cv fc jnvgisc+• Ohucxzcx ac uoddcga |osx fçecacx vosv vxoshac

fs uoddcga+

• Dngkvckgx skc xosvgkc uvnhac fc uoddcga cv fcugcuvc+

• Nuusxcx skc cp|ougvgok ~sovgfgckkc ì an asdgàxcvöv ac dnvgk |ckfnkv 5< dgksvcu"+

• Cpcxecx skc usxzcgaankec |osx fçecacx vosv xcvnxffc |`nuc fs uoddcga (fgesavç ì u‗ckfoxdgx cv ìuc aczcx |osx naacx ì a‗çeoac'+

• Dngkvckgx fc hokkcu ̀ nhgvsfcu nagdckvngxcu (ac|cvgv fçbcskcx cuv ac xc|nu ac |asu gd|oxvnkv fcan bosxkçc'+

• Uosagikcx a‗gd|oxvnkec fc an xosvgkc fsuoddcga+

• Cpcxecx skc usxzcgaankec |osx fçecacx vosvc fcfc uoddcga esdsanvgzc (17 ̀ csxcu/ksgv os 1`csxcu/ucdngkc'+

• Usxzcgaacx an |xguc fc enjçgkc+• Kc |nu u‗ckvxnëkcx ug ok k‗cuv |nu xc|ouç+

U‗ckvxnëkcx ì an

eod|çvgvgok

(Jgaacu fc -/$>3 ì 8>nku cv inxéoku fc-/$ >: ì 85 nku'

0 ì ><

-

ugcuvc fc 5< dgk

ckvxc >6 ` cv >: `

• Nuusxcx sk ckzgxokkcdckv fc uoddcga

eokjoxvnhac ck zownic cv ck eod|çvgvgok+• Cpcxecx skc usxzcgaankec |osx zogx ug ac uvxcuu

cv a‗nkpgçvç oeenugokkçu |nx acu eod|çvgvgoku|xozo~sckv fc a‗gkuodkgc+

• Cpcxecx sk usgzg |osx fçecacx vosv cpeàu fcuoddcga cv fc jnvgisc+


• Dngkvckgx skc xosvgkc uvnhac fc uoddcga cv fc

ugcuvc+• Cpcxecx skc usxzcgaankec |osx fçecacx vosv xcvnxffc |`nuc fs uoddcga (fgesavç ì u‗ckfoxdgx cv ìuc aczcx |osx naacx ì a‗çeoac'+



• Dcvvxc a‗neeckv usx an xçfsevgok fc an fcvvc fc

uoddcga+ \xçzogx ckvxc 3: cv 9< ̀ csxcu fcuoddcga/ucdngkc+

• Kc |nu u‗ckvxnëkcx ~snkf ok cuv jnvgisç os ckfçegv fc uoddcga+

• Xckokecx nsp vce`koaoigcu fc a‗gkjoxdnvgok(vcd|u ì a‗çexnk' nznkv f‗naacx ns agv+

• Ug ac uoddcga cuv fc dnsznguc ~snagvç! fcdnkfc a‗ngfc+

U‗ckvxnëkcx ì inikcx

(Jgaacu fc >0 nku cv - cv

inxéoku fc >7 nku cv -'

0 ì><

-

ugcuvc fc 5< dgk

ckvxc >6 ` cv >: `

• Nuusxcx sk ckzgxokkcdckv fc uoddcgaeokjoxvnhac ck zownic cv ck eod|çvgvgok+

• Cpcxecx skc usxzcgaankec |osx zogx ug ac uvxcuucv a‗nkpgçvç oeenugokkçu |nx acu eod|çvgvgoku

|xozo~sckv fc a‗gkuodkgc+• Ohucxzcx ac uoddcga |osx fçecacx vosv vxoshac

fs uoddcga+


• Cpcxecx skc usxzcgaankec |osx fçecacx vosv xcvnxffc |`nuc fs uoddcga (fgesavç ì u‗ckfoxdgx cv ìuc aczcx |osx naacx ì a‗çeoac'+



• Dcvvxc a‗neeckv usx an xçfsevgok fc an fcvvc fcuoddcga+ \xçzogx ckvxc 3: cv 9< ̀ csxcu fcuoddcga/ucdngkc+

• Kc |nu u‗ckvxnëkcx ~snkf ok cuv jnvgisç os ckfçegv fc uoddcga+

• Xckokecx nsp vce`koaoigcu fc a‗gkjoxdnvgok(vcd|u ì a‗çexnk' nznkv f‗naacx ns agv+

• Ug ac uoddcga cuv fc dnsznguc ~snagvç! fcdnkfc a‗ngfc+

Nevgj |osx an zgc

(\nxvgeg|nkvu fc vosuèicu'

9 ì 7

-

ugcuvc fc 5< dgk

ckvxc >6 ` cv >: `

• Dngkvckgx skc xosvgkc uvnhac fc uoddcga cv fcugcuvc cv zcgaacx ì inxfcx ì sk kgzcns dgkgdsdan fcvvc fc uoddcga+


• Ug ac uoddcga cuv fc dnsznguc ~snagvç!fcdnkfcx fc a‗ngfc+




• Zcgaacx ì foxdgx usunddckv+• Dngkvckgx fcu xosvgkcu fc xc|nu cv vosbosxu

|xckfxc sk |cvgv fçbcskcx+• N||xckfxc ì jngxc an ugcuvc+• Kc |nu u‗ckvxnëkcx ~snkf ok cuv jnvgisç os ck

fçegv fc uoddcga+

Uoddcga cv eweac fc zgc f‗sk nv`aàvc



>0



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Xçjçxckecu

XÇJÇXCKECU

(>' Undscau E+ « Uacc|! xceozcxw! nkf |cxoxdnkec2 v`c kcy xokvgcx gk `gi`$|cxoxdnkec nvàcvgeu ½+Kcsxoa Eagk 8<<0=8:(>'2>:7$>0<+

(8' Dn` EF! Dn` MC! Mcrgxgnk CB! Fcdckv YE+ « V`c ccevu o uacc| cpvckugok ok v`c nvàcvge |cxoxdnkeco eoaacignvc hnumcvhnaa |anwcxu+ ½ Uacc| 8<>>=56(9'2765$73<+

(5' Giaoyuvcgk G! Bckkg OI! Doagknxg A! Anxio X@+ « Uacc| fsxnvgok xod gknkew vo nfoacueckec2 xccxckecznascu nkf ickcxnvgokna vxckfu+ ½ \cfgnvxgeu 8<<5=>>>(8'25<8$5<9+

(6' O`nwok DD! Enxumnfok DN! Isgaacdgknsav E! Zgvgcaao DZ+ « Dcvn$nknawugu o ~snkvgvnvgzc uacc||nxndcvcxu xod e`gafòof vo oaf nic gk `cnav`w gkfgzgfsnau2 fczcao|gki koxdnvgzc uacc| znascunexouu v`c `sdnk agcu|nk+ ½ Uacc| 8<<6=89(9'2>833$>895+

(3' Ycguu UM+ Hcvvcx Uacc| ox Wosx Hnhw * E`gaf+ Voxokvo2 Xohcxv Xouc Gke+= 8<<:+

ACEVSXCU UÇACEVGOKKÇCU

• « Unw Ioof Kgi`v vo Gkuodkgn2 v`c :$yccm uoasvgok ½ |nx I+U+ BneohuEcv oszxnic eokuvgvsc skc cpecaackvc xcuuosxec |osx acu nvààvcu ~sg asvvckv eokvxc a‗gkuodkgc+

• « Vnmc n Kn|. E`nkic Wosx Agc+ ½ |nx U+E+ Dcfkgem Ecv oszxnic! fokv an acevsxc cuv xceoddnkfçc nsp nvààvcu! nsp ckvxnëkcsxu cv nsp gkuvxsevcsxu! oxcf‗cpecaackvu eokucgau usx a‗nxv fc an ugcuvc+

• « Hcvvcx Uacc| ox Wosx Hnhw nkf E`gaf2 N \nxckv‗u Uvc|$hw$Uvc| Isgfc vo @cnav`w Uacc| @nhgvu ½ |nx U+M+Ycguu

Ecv oszxnic oxc nsp |nxckvu fc vxàu hoku eokucgau usx an néok f‗gkesa~scx fc hokkcu `nhgvsfcu fcuoddcga nsp hçhçu! nsp cknkvu cv nsp nfoacueckvu 2 sk gkeokvosxknhac+

yyy+enknfgnku|oxvjoxagjc+en/jx

/ENKNFGNKU\OXVJOXAGJC

/NEVGZCJOXAGJC

LEU6A_NEUZLNEVGZCJOXAGJC

ENKNFGNKU\OXVJOXAGJC

NEVGZCJOXAGJCEU6A



Foesdckv fc xçjçxckec «Ns Enknfn! ac u|oxv e‗cuv |osx an zgc½Skc |nxckv fc a‗nvàçvc Isgfc

Fçzcao||cx ac unzogx$jngxc |`wug~sc

Fczckgx e`nd|gok k‗cuv |nu skc ~scuvgok fc e`nkec

Nxvgeacu

Ac usgzg fc an exoguunkec2 sk nu|cev gd|oxvnkv fs fçzcao||cdckv ì aoki vcxd fs |nxvgeg|nkv/nvààvc

An eod|çvgvgok cuv sk hok ucxzgvcsx dngu sk dnszngu dnëvxc

Jngxc ac agck ckvxc «Ac u|oxv! e‗cuv |osx an zgc½ cv an icuvgok |nx acu znacsxu

Ojjxgx ì kou ckjnkvu a‗cp|çxgckec u|oxvgzc fc acsx zgc

An xçes|çxnvgok cv an xçiçkçxnvgok fnku fçzcao||cdckv ì aoki vcxdc fc a‗nvàçvcAc u|oxv ns jçdgkgk

Nsvxcu xcuuosxecu |nx Ns Enknfn! ac u|oxv e‗cuv |osx an zgc

Kosu xceokknguuoku a‗n||sg knkegcx fs ioszcxkcdckvfs Enknfn! |nx ac hgngu fc U|oxv Enknfn! ~sg xcaàzc fs

dgkguvàxc fs \nvxgdogkc enknfgck+

Sommeil Recuperation Et Performance Humaine

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