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    Advice and regulation

    Respect your own pace

    Adapt your sleep duration to your needs

    Identify sleep signals (yawning, itchy eyes, etc....)

    Go to bed at the first warning signs of sleep

    Physical activity

    Régulière dans la journée

    Preferably endurance: cycling, swimming, walking, running.

    Moderate intensity and regular pace, out of competition. Ideally 4 to 8 hours before bedtime.

    Keep your clock well set

    Strengthen synchronizers

    Regular sleep schedules: Go to bed and get up at regular times.

    Meals at regular times.

    Bright light in the morning, good exposure to daylight. Darkness in the evening and at night.

    Bedroom environment


    Cool room 18-20°C, ventilated.

    Silence, half-light, good bedding, bed reserved for sleeping, no television, work, meals.

    No pets, phones and computers off


    Meals at regular times

    Avoid stimulants (coffee, tea, cola, vitamin C, dark chocolate) after 4 p.m.

    Prefer a balanced diet, Dinner to sleep well: light, high in carbohydrates, slow sugars during rest.

    Relaxing evening activities

    To be preferred

    Reading, music, TV.

    Learning to relax: sophrology, mindfulness meditation, hypnosis, autogenous training.

    Adopt a positive attitude.

  • Learn more

    Understand your cycle

    The chronotype

    To best tame sleep, it is important to know our habits, if we prefer to evolve more in the evening or in the morning.

    It is interesting to know its chronotype because respecting its natural rhythm makes it possible to sleep better, to be in better shape and to better manage the jet lag!

    According to the chronotype, there is an optimal moment for each thing.

    Researchers Horne and Ostberg have developed a circadian typology questionnaire allowing everyone to determine their chronotype.

    Do the test here.

    Understand your sleep

    L'agenda du sommeil

    Keeping a sleep calendar is a simple and easy exercise, but requires a little rigour to maximize its effectiveness.

    The agenda filling up in the morning when you wake up. Care must be taken to be precise with regard to easily identifiable information such as the date, time to go to bed and get up, state of health on waking, activity the night before or possible medication taken.… It is also essential to keep this diary with you during the day, so that you can notice a state of sleepiness or a need for a nap.

    Agenda to download from the website of the Sleep Foundation.

    Understand your state of drowsiness

    The Epworth Scale

    Are you seriously affected by jet lag?

    It may take several days to adjust to the new schedules because your biological clock is disrupted.

    The Epworth Scale, which has 8 questions for which you should self-assess your sleepiness and give the probability of falling asleep depending on the situation.

    The problem is serious if the score is higher than 10/24.

    Do the test here.

    Privacy Policy
    Privacy Policy
    Terms of use
    In accordance with the legislation in France and in Europe, Gowwiz  undertakes to ensure the protection, confidentiality and security of the personal data of the users of its services, as well as to respect their private life.
    What data is processed?
    CCEI recovers  the data provided during the questionnaire and when entering flights.
    The various data are :
    •	Sleep data: Bedtime, waking hour, sleep quality, etc.
    •	Travel data: Departure day, departure time, flight number, destination.
    This data is used to:
    •	Program generation
    •	Create and share content (notes, photos, etc.)
    •	Necessary notifications 
    Who are the recipients of the data?
    The data collected is used by Gowwiz, by you and the partner who offers access to the application.
    Data retention period:
    The data collected will be retained for the life of the devices associated with the services used. Data may be retained for up to 2 years after the device is turned off.
    These are encrypted and stored on secure servers. Gowwiz guarantees the security of the data and services, the accessibility as well as the evolutionary and corrective maintenance to the associated services.
    Your rights:
    You have the right to access, rectify and delete data concerning you. You can ask for the transfer of these data and also have the right to ask for the limitation of them.
    To exercise your rights, you can contact the Data Protection Officer: contact@gowwiz.com
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