{"id":58188,"date":"2015-04-17T16:41:22","date_gmt":"2015-04-17T16:41:22","guid":{"rendered":"https:\/\/www.chronobiology.com\/blue-light-blocking-glasses-and-your-sleep\/"},"modified":"2024-07-18T14:41:35","modified_gmt":"2024-07-18T21:41:35","slug":"les-lunettes-anti-lumi-re-bleue-et-votre-sommeil","status":"publish","type":"post","link":"https:\/\/dev.chronobiology.com\/fr\/les-lunettes-anti-lumi-re-bleue-et-votre-sommeil\/","title":{"rendered":"Les lunettes anti-lumi\u00e8re bleue et votre sommeil"},"content":{"rendered":"

Dans notre soci\u00e9t\u00e9 actuelle au rythme effr\u00e9n\u00e9, de nombreuses personnes ont du mal \u00e0 trouver un sommeil profond et r\u00e9parateur. Il est tr\u00e8s fr\u00e9quent que de nombreuses personnes \u00e9prouvent des difficult\u00e9s \u00e0 s’endormir, \u00e0 rester endormies ou \u00e0 se r\u00e9veiller trop t\u00f4t le matin. Le niveau de stress et d’anxi\u00e9t\u00e9 que beaucoup d’entre nous vivent au quotidien contribue \u00e0 une mauvaise hygi\u00e8ne du sommeil, ce qui perp\u00e9tue un probl\u00e8me d’insomnie largement r\u00e9pandu.<\/p>\n

Le probl\u00e8me de l’insomnie<\/h2>\n

\"Blue<\/a>Si vous faites partie des personnes qui souffrent d’insomnie ou d’un manque de sommeil, vous savez \u00e0 quel point il est difficile de passer le cap de la journ\u00e9e lorsque vous \u00eates \u00e9puis\u00e9. Par cons\u00e9quent, si vous ne dormez pas suffisamment chaque nuit, votre syst\u00e8me immunitaire et votre humeur s’en trouveront affect\u00e9s. Le sommeil est absolument essentiel au maintien de votre sant\u00e9 physique et mentale et de votre bien-\u00eatre. Bien que nous soyons nombreux \u00e0 penser que nous pouvons br\u00fbler la chandelle par les deux bouts, comme le dit l’adage, notre corps et notre esprit en paient le prix \u00e0 long terme.<\/p>\n

Un sommeil de mauvaise qualit\u00e9 contribue \u00e9galement de mani\u00e8re significative aux accidents de la route et aux accidents du travail qui surviennent chaque ann\u00e9e. Par ailleurs, si vous \u00eates \u00e9puis\u00e9 la plupart du temps, vous ne serez pas en mesure de travailler aussi bien que si vous \u00e9tiez bien repos\u00e9. De nombreuses personnes qui ont du mal \u00e0 dormir r\u00e9guli\u00e8rement constatent \u00e9galement que leurs relations avec leur famille et leurs amis s’en ressentent. Dans ce cas, de nombreuses personnes commencent \u00e0 se sentir d\u00e9courag\u00e9es et accabl\u00e9es, ce qui peut conduire \u00e0 la d\u00e9pression.<\/p>\n

Le cycle veille-sommeil<\/h2>\n

Le cycle veille-sommeil est principalement r\u00e9gi par la lib\u00e9ration de m\u00e9latonine<\/a>. Cette hormone aide \u00e9galement l’organisme \u00e0 maintenir une bonne architecture du sommeil. Une bonne architecture du sommeil signifie essentiellement que vous pouvez vous endormir relativement rapidement et que vous pouvez dormir profond\u00e9ment et de mani\u00e8re r\u00e9paratrice pendant sept \u00e0 huit heures, sans vous r\u00e9veiller fr\u00e9quemment au cours de la nuit.<\/p>\n

\"Blue<\/a>L’interaction entre la lumi\u00e8re, l’obscurit\u00e9 et vos hormones contribue \u00e0 \u00e9tablir votre rythme circadien<\/a>. Le rythme circadien est la r\u00e9sonance de votre corps avec le monde qui vous entoure, en particulier le soleil. Avant l’av\u00e8nement de l’\u00e9lectricit\u00e9, la plupart des gens dormaient \u00e0 la tomb\u00e9e de la nuit et restaient \u00e9veill\u00e9s pendant les heures de clart\u00e9. Cependant, avec l’acc\u00e8s illimit\u00e9 \u00e0 la lumi\u00e8re artificielle \u00e0 toute heure du jour et de la nuit, beaucoup d’entre nous d\u00e9stabilisent leur propre rythme circadien<\/a> en passant des heures tard dans la nuit devant des \u00e9crans d’ordinateur et de t\u00e9l\u00e9vision, ce qui emp\u00eache fortement la m\u00e9latonine d’\u00eatre lib\u00e9r\u00e9e dans la circulation sanguine.<\/p>\n

Votre horloge interne<\/h2>\n

Lorsque la s\u00e9cr\u00e9tion de m\u00e9latonine est emp\u00each\u00e9e par une trop forte exposition \u00e0 la lumi\u00e8re le soir, c’est l’ensemble de votre rythme circadien qui risque d’\u00eatre perturb\u00e9. Selon la National Sleep Foundation<\/a>, le rythme circadien d’un individu d\u00e9termine l’heure de son cycle veille-sommeil. Comme nous le savons tous, certaines personnes ont tendance \u00e0 \u00eatre des oiseaux de nuit, tandis que d’autres sont des alouettes du matin.<\/p>\n

En fait, une \u00e9tude r\u00e9cente en chronobiologie<\/a>, publi\u00e9e dans les Annals of Neurology<\/em> en 2012, a r\u00e9v\u00e9l\u00e9 que le rythme de l’horloge interne d’une personne est principalement d\u00e9termin\u00e9 par la g\u00e9n\u00e9tique. Les chercheurs, qui ont \u00e9tudi\u00e9 divers aspects de la biologie circadienne, ont d\u00e9couvert que plusieurs g\u00e8nes, dont le g\u00e8ne PER1, ont un effet d\u00e9terminant sur le rythme circadien d’un individu, ce qui le pr\u00e9dispose \u00e0 \u00eatre soit un l\u00e8ve-t\u00f4t, soit un oiseau de nuit.<\/p>\n

Notre corps est naturellement adapt\u00e9 au rythme jour\/nuit de chaque cycle de 24 heures autour du soleil. En menant une vie en \u00e9quilibre avec les cycles naturels du jour et de la nuit, vous serez en mesure d’optimiser votre \u00e9tat de sant\u00e9 g\u00e9n\u00e9ral. Le maintien d’un horaire de sommeil r\u00e9gulier contribuera grandement \u00e0 garantir que votre corps et votre esprit fonctionnent de la mani\u00e8re la plus saine possible, en normalisant la lib\u00e9ration de m\u00e9latonine et d’autres hormones cl\u00e9s, qui contr\u00f4lent naturellement le cycle veille-sommeil.<\/p>\n

Lumi\u00e8re bleue et m\u00e9latonine<\/h2>\n

\"Blue<\/a>De nombreux chercheurs sp\u00e9cialis\u00e9s dans le sommeil ont d\u00e9termin\u00e9 que la lumi\u00e8re bleue qui se trouve dans une bande passante sp\u00e9cifique<\/a> a l’effet prohibitif le plus fort sur la s\u00e9cr\u00e9tion de m\u00e9latonine par la glande pin\u00e9ale. Malheureusement, la majeure partie de la lumi\u00e8re \u00e9mise par les \u00e9crans d’ordinateur, les tablettes, les t\u00e9l\u00e9viseurs et les t\u00e9l\u00e9phones portables se situe dans cette bande passante. Des chercheurs de l’universit\u00e9 de Harvard ont d\u00e9couvert que le port de lunettes anti-lumi\u00e8re bleue permettait de bloquer une partie de la lumi\u00e8re \u00e9mise par les \u00e9crans \u00e9lectroniques afin d’att\u00e9nuer l’impact n\u00e9gatif de la lumi\u00e8re bleue sur la m\u00e9latonine.<\/p>\n

Selon une \u00e9tude de l’Institut national de la sant\u00e9<\/a>, les lunettes de couleur ambre sont particuli\u00e8rement efficaces pour bloquer les effets de suppression de la m\u00e9latonine des ondes de lumi\u00e8re bleue \u00e9mises par de nombreux appareils \u00e9lectroniques. L’exposition \u00e0 la lumi\u00e8re vive le soir ayant un effet imm\u00e9diat et puissant sur la lib\u00e9ration de m\u00e9latonine dans la circulation sanguine, il est primordial de r\u00e9duire l’exposition \u00e0 la lumi\u00e8re vive et aux ondes de lumi\u00e8re bleue le soir si l’on veut \u00e9tablir un rythme circadien sain.<\/p>\n

L’importance d’une bonne hygi\u00e8ne du sommeil<\/h2>\n

En outre, il est important de limiter l’exposition \u00e0 la lumi\u00e8re vive le soir, notamment \u00e0 la lumi\u00e8re bleue \u00e9mise par les ordinateurs, les t\u00e9l\u00e9viseurs et les \u00e9crans de t\u00e9l\u00e9phone portable, pour conserver de bonnes habitudes de sommeil. Les sp\u00e9cialistes du sommeil appellent cela \u00ab\u00a0l’hygi\u00e8ne du sommeil\u00a0\u00bb, qui consiste par exemple \u00e0 se coucher tous les soirs \u00e0 la m\u00eame heure et \u00e0 se lever tous les jours \u00e0 la m\u00eame heure. Cela permet d’\u00e9tablir un rythme circadien fort et sain, qui contribue \u00e0 renforcer la lib\u00e9ration de m\u00e9latonine par l’organisme.<\/p>\n

Il est \u00e9galement important de finir de manger environ trois heures avant de se coucher et de ne pas faire d’exercice physique vigoureux trop tard dans la soir\u00e9e. S’adonner \u00e0 des activit\u00e9s calmes juste avant de se coucher aidera le corps et l’esprit \u00e0 se d\u00e9tendre, \u00e0 se relaxer et \u00e0 mettre de c\u00f4t\u00e9 les pr\u00e9occupations de la journ\u00e9e. Vous serez ainsi plus \u00e0 m\u00eame de trouver un sommeil r\u00e9parateur chaque nuit.<\/p>\n","protected":false},"excerpt":{"rendered":"

Dans notre soci\u00e9t\u00e9 actuelle au rythme effr\u00e9n\u00e9, de nombreuses personnes ont du mal \u00e0 trouver un sommeil profond et r\u00e9parateur. Il est tr\u00e8s fr\u00e9quent que de nombreuses personnes \u00e9prouvent des difficult\u00e9s \u00e0 s’endormir, \u00e0 rester endormies ou \u00e0 se r\u00e9veiller trop t\u00f4t le matin. Le niveau de stress et d’anxi\u00e9t\u00e9 que beaucoup d’entre nous vivent […]<\/p>\n","protected":false},"author":15,"featured_media":23316,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[246,256,255],"tags":[],"class_list":{"0":"post-58188","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-energie-fr","8":"category-melatonine","9":"category-sommeil","10":"entry"},"acf":[],"yoast_head":"\nLes lunettes anti-lumi\u00e8re bleue et votre sommeil – Chronobiology.com<\/title>\n<meta name=\"description\" content=\"In our fast-paced society today, many people struggle to sleep deeply and restoratively. 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