{"id":58246,"date":"2015-08-12T17:45:27","date_gmt":"2015-08-12T17:45:27","guid":{"rendered":"https:\/\/www.chronobiology.com\/social-jet-lag-and-your-health\/"},"modified":"2024-07-18T14:43:41","modified_gmt":"2024-07-18T21:43:41","slug":"le-d-calage-horaire-social-et-votre-sant","status":"publish","type":"post","link":"https:\/\/dev.chronobiology.com\/fr\/le-d-calage-horaire-social-et-votre-sant\/","title":{"rendered":"Le d\u00e9calage horaire social et votre sant\u00e9"},"content":{"rendered":"

Quelles sont vos habitudes de sommeil le week-end par rapport \u00e0 la semaine ? Pour de nombreuses personnes modernes, il existe une diff\u00e9rence consid\u00e9rable entre l’heure \u00e0 laquelle elles se r\u00e9veillent, l’heure \u00e0 laquelle elles se couchent et le nombre d’heures qu’elles passent \u00e0 dormir. Le week-end, l’heure du coucher est plus tardive et les r\u00e9veils sont \u00e9teints, ce qui permet aux personnes en manque de sommeil de rattraper les heures de sommeil perdues pendant la semaine. Cela peut rendre plus difficile le retour \u00e0 un horaire normal en semaine, un \u00e9tat connu sous le nom de d\u00e9calage horaire social.<\/p>\n

Physiologie du d\u00e9calage horaire social<\/h2>\n

Lorsque les horaires des jours de semaine et des week-ends sont tr\u00e8s diff\u00e9rents, l’organisme doit constamment se r\u00e9adapter \u00e0 un nouvel horaire. Comme ce ph\u00e9nom\u00e8ne a des effets similaires \u00e0 ceux d’un changement r\u00e9gulier de fuseau horaire, il est compar\u00e9 au d\u00e9calage horaire<\/a>.<\/p>\n

Lorsque les gens se couchent plus tard, leur corps s’adapte rapidement \u00e0 cet horaire, lib\u00e9rant de la m\u00e9latonine de<\/a> plus en plus tard dans la nuit. Les cycles de sommeil et les processus cruciaux de r\u00e9paration cellulaire qui d\u00e9pendent de la m\u00e9latonine ne commencent que plus tard. Comme les gens font g\u00e9n\u00e9ralement la grasse matin\u00e9e le week-end, l’organisme a largement le temps d’accomplir toutes les t\u00e2ches qui d\u00e9pendent de la m\u00e9latonine et d’autres hormones du sommeil.<\/p>\n

Cependant, lorsque ces m\u00eames personnes arrivent au lundi matin, elles peuvent avoir des difficult\u00e9s \u00e0 se r\u00e9veiller avec le r\u00e9veil parce qu’elles n’ont pas encore termin\u00e9 les cycles de sommeil n\u00e9cessaires. Cela peut conduire \u00e0 une inertie du sommeil<\/a> et \u00e0 un risque accru d’accidents de la route et du travail. En outre, les processus cl\u00e9s de r\u00e9paration cellulaire qui se produisent pendant le sommeil ne sont pas achev\u00e9s. Avec le temps, cela peut avoir un effet n\u00e9faste sur la sant\u00e9.<\/p>\n

Les nuits tardives du week-end peuvent-elles entra\u00eener un risque accru de maladie ?<\/h2>\n

\"Social<\/a>De nouvelles \u00e9tudes en chronobiologie<\/a> r\u00e9v\u00e8lent que le d\u00e9calage horaire social est li\u00e9 \u00e0 un risque accru de diverses maladies. Les personnes qui ont une grande diff\u00e9rence entre les horaires du week-end et ceux de la semaine ont un risque accru de maladies cardiovasculaires<\/a>. En outre, leur taux de cortisol est plus \u00e9lev\u00e9, ce qui est associ\u00e9 \u00e0 un niveau de stress \u00e9lev\u00e9 et \u00e0 un risque accru d’ob\u00e9sit\u00e9<\/a>. L’ob\u00e9sit\u00e9 en elle-m\u00eame entra\u00eene un large \u00e9ventail de probl\u00e8mes de sant\u00e9 et un risque accru de maladie.<\/p>\n

Les personnes souffrant de d\u00e9calage horaire social ont \u00e9galement des r\u00e9sultats scolaires<\/a> et des fonctions cognitives plus faibles<\/a>. Il est clair que les nuits tardives et les matin\u00e9es paresseuses du week-end n’ont pas qu’une incidence sur la quantit\u00e9 de caf\u00e9 dont vous aurez besoin pour vous r\u00e9veiller le lundi.<\/p>\n

Pr\u00e9venir le d\u00e9calage horaire social<\/h2>\n

\"Social<\/a>Il existe quelques moyens de pr\u00e9venir le d\u00e9calage horaire d’origine sociale. Il est important de conna\u00eetre son chronotype, c’<\/a>est-\u00e0-dire de savoir si l’on est du matin ou du soir. Les noctambules devront s’efforcer de respecter un horaire de sommeil r\u00e9gulier, car ils pr\u00e9f\u00e8rent naturellement s’endormir plus tard dans la nuit et se lever plus tard dans la matin\u00e9e.<\/p>\n

Les noctambules qui sont sujets au d\u00e9calage horaire social devraient envisager de recourir \u00e0 la luminoth\u00e9rapie<\/a> t\u00f4t le matin pour les aider \u00e0 maintenir leur rythme circadien <\/a>, tout en \u00e9teignant les lumi\u00e8res et en prenant de la m\u00e9latonine le soir pour favoriser l’endormissement. \u00c9vitez de sortir tard les soirs de week-end et r\u00e9glez votre r\u00e9veil \u00e0 l’heure habituelle les matins de week-end. Ces mesures simples peuvent contribuer \u00e0 maintenir votre corps dans le m\u00eame \u00ab\u00a0fuseau horaire\u00a0\u00bb toute la semaine et \u00e0 pr\u00e9venir le d\u00e9calage horaire social, ainsi que l’ob\u00e9sit\u00e9 et d’autres effets n\u00e9fastes de ce trouble.<\/p>\n

Notre corps a \u00e9volu\u00e9 pour avoir un horaire de sommeil fixe, sans interruptions et avec tr\u00e8s peu de changements. Lorsque nous changeons radicalement nos horaires, cela affecte notre rythme circadien ainsi que de nombreux processus cellulaires essentiels \u00e0 une bonne sant\u00e9. Pr\u00e9venir le d\u00e9calage horaire ne vous permettra pas seulement de vous sentir mieux, mais aura un effet positif sur votre sant\u00e9 \u00e0 long terme.<\/p>\n","protected":false},"excerpt":{"rendered":"

Quelles sont vos habitudes de sommeil le week-end par rapport \u00e0 la semaine ? Pour de nombreuses personnes modernes, il existe une diff\u00e9rence consid\u00e9rable entre l’heure \u00e0 laquelle elles se r\u00e9veillent, l’heure \u00e0 laquelle elles se couchent et le nombre d’heures qu’elles passent \u00e0 dormir. Le week-end, l’heure du coucher est plus tardive et les […]<\/p>\n","protected":false},"author":15,"featured_media":23712,"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":[245,256,242,249,255,257],"tags":[],"class_list":{"0":"post-58246","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-chronotype-fr","8":"category-melatonine","9":"category-sante-des-cellules","10":"category-sante-du-coeur","11":"category-sommeil","12":"category-travail-poste","13":"entry"},"acf":[],"yoast_head":"\nLe d\u00e9calage horaire social et votre sant\u00e9 – Chronobiology.com<\/title>\n<meta name=\"description\" content=\"Weekends come with later bedtimes and alarm clocks turned off, allowing sleep-deprived people to catch up on sleep missed during the week. 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