{"id":70240,"date":"2018-04-24T00:00:00","date_gmt":"2018-04-24T00:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/non-classifiee\/quels-sont-les-effets-du-manque-de-sommeil-sur-les-performances\/"},"modified":"2018-04-24T00:00:00","modified_gmt":"2018-04-24T00:00:00","slug":"quels-sont-les-effets-du-manque-de-sommeil-sur-les-performances","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/quels-sont-les-effets-du-manque-de-sommeil-sur-les-performances\/","title":{"rendered":"Quels sont les effets du manque de sommeil sur les performances ?"},"content":{"rendered":"

Le repos est un \u00e9l\u00e9ment essentiel pour les performances, et c\u2019est vraiment la cl\u00e9 pour atteindre vos objectifs.<\/strong><\/p>\n

Au cours des derni\u00e8res ann\u00e9es, il est devenu de plus en plus \u00e9vident que la qualit\u00e9 des performances d\u2019un athl\u00e8te d\u00e9pendait de plusieurs facteurs. La forme physique, la pr\u00e9paration mentale, l\u2019alimentation, l\u2019hydratation, et surtout la qualit\u00e9 et la quantit\u00e9 de sommeil.<\/span><\/p>\n

Dans cet article, je souhaite me concentrer sur ce dernier facteur si souvent sous-estim\u00e9, notamment par les athl\u00e8tes eux-m\u00eames. Le repos est en effet, un ingr\u00e9dient cl\u00e9 dans l\u2019entra\u00eenement et il est essentiel si vous voulez atteindre vos objectifs.<\/span><\/p>\n

Alors pourquoi le sommeil est-il si important ?<\/span><\/p>\n

1. Il am\u00e9liore vos temps de r\u00e9action.<\/strong><\/p>\n

Dans un sport exigeant une grande r\u00e9activit\u00e9 et dans lequel un centi\u00e8me de seconde peut faire la diff\u00e9rence entre la victoire et la d\u00e9faite, le repos est d\u2019une importance vitale. Des \u00e9tudes r\u00e9centes ont montr\u00e9 qu\u2019il fallait plusieurs jours pour se remettre d\u2019un manque de sommeil et cela peut r\u00e9duire les temps de r\u00e9action de plus de 200 %.<\/span><\/p>\n

2. Plus de vitesse<\/strong><\/p>\n

Une \u00e9tude r\u00e9alis\u00e9e \u00e0 l\u2019Universit\u00e9 de Stanford<\/span>[1]<\/span><\/a> a montr\u00e9 qu\u2019un rythme de sommeil r\u00e9gulier sur plusieurs semaines peut vous aider \u00e0 nager plus vite et \u00e0 am\u00e9liorer vos performances.<\/span><\/p>\n

3. Pr\u00e9vention des blessures<\/strong><\/p>\n

Une \u00e9tude r\u00e9alis\u00e9e \u00e0 l\u2019Universit\u00e9 de Californie<\/span>[2]<\/span><\/a> a montr\u00e9 le lien entre les blessures et la dur\u00e9e du sommeil, prouvant qu\u2019il existe une corr\u00e9lation directe entre les blessures et la qualit\u00e9 de votre repos. L\u2019\u00e9quation est tr\u00e8s simple :<\/span><\/p>\n

manque de sommeil = – r\u00e9cup\u00e9ration – r\u00e9activit\u00e9 + syst\u00e8me immunitaire stress\u00e9 = blessure<\/strong><\/p>\n

Alors, quels conseils pouvons-nous tirer de ces trois consid\u00e9rations :<\/strong><\/p>\n

1. Personnalisez votre entra\u00eenement.<\/strong><\/p>\n

Ne soyez pas trop dur avec vous-m\u00eame. Nous ne sommes pas tous pareils, chacun d\u2019entre nous a un seuil diff\u00e9rent de tol\u00e9rance \u00e0 la fatigue. Ajustez et variez votre charge d\u2019entra\u00eenement selon vos besoins. Lorsque vous \u00eates fatigu\u00e9, reposez-vous. Cela doit \u00eatre votre priorit\u00e9.<\/span><\/p>\n

2. \u00c9coutez votre corps et reposez-vous correctement.<\/strong><\/p>\n

Pensez \u00e0 tous les engagements que vous avez \u00e0 prendre chaque jour. \u00c9tudes, travail, famille. Parfois, le temps manque pour se reposer. \u00c9coutez votre corps lorsqu\u2019il vous dit qu\u2019il a besoin de r\u00e9cup\u00e9rer. Arr\u00eatez-vous et faites tr\u00e8s attention aux signaux que votre corps vous envoie. Vous d\u00e9couvrirez que le travail forc\u00e9 sans un bon repos aura un impact n\u00e9gatif sur votre sant\u00e9, et sur vos performances.<\/span><\/p>\n

3. Arr\u00eatez-vous si vous le devez !<\/strong><\/p>\n

Lorsque vous sentez que votre corps ne fonctionne pas correctement et qu\u2019il vous lance des signaux d\u2019avertissement \u2014 par exemple le stress, des \u00e9vanouissements, une fatigue excessive \u2014, la meilleure chose \u00e0 faire c\u2019est de vous arr\u00eater imm\u00e9diatement. Peut-\u00eatre que vous devez r\u00e9duire votre charge de travail et vous reposer plus et mieux.<\/span><\/p>\n

Selon un vieux dicton : on est ce qu\u2019on mange. Dans le cas des athl\u00e8tes, on pourrait dire : on produit (en termes de performance) selon la fa\u00e7on dont on se repose.<\/span><\/p>\n

Le repos est important pour tout le monde, mais pour un athl\u00e8te, c\u2019est vital. Si vous \u00eates un athl\u00e8te, vous devez savoir que le sommeil a un impact r\u00e9el sur vos performances.<\/span><\/p>\n

—————<\/p>\n

Sources :<\/b><\/h5>\n
https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/2657963<\/span><\/h5>\n
https:\/\/sleepfoundation.org\/sleep-news\/sleep-athletic-performance-and-recovery<\/span><\/h5>\n

 <\/p>\n

[1]<\/span><\/a> Mah C, et al. (2011)<\/span><\/h5>\n
[2]<\/span><\/a> Luke A, et al. (2011)<\/span><\/h5>\n","protected":false},"excerpt":{"rendered":"

Le repos est un \u00e9l\u00e9ment essentiel pour les performances, et c\u2019est vraiment la cl\u00e9 pour atteindre vos objectifs. Au cours des derni\u00e8res ann\u00e9es, il est devenu de plus en plus …<\/p>\n","protected":false},"author":1372,"featured_media":6238,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10096],"tags":[2212,11128],"acf":[],"yoast_head":"\nQuels sont les effets du manque de sommeil sur les performances ? - The arena swimming blog<\/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:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/quels-sont-les-effets-du-manque-de-sommeil-sur-les-performances\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Quels sont les effets du manque de sommeil sur les performances ? - The arena swimming blog\" \/>\n<meta property=\"og:description\" content=\"Le repos est un \u00e9l\u00e9ment essentiel pour les performances, et c\u2019est vraiment la cl\u00e9 pour atteindre vos objectifs. 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