{"id":58272,"date":"2015-09-30T21:29:41","date_gmt":"2015-09-30T21:29:41","guid":{"rendered":"https:\/\/www.chronobiology.com\/how-caffeine-is-shifting-your-internal-clock\/"},"modified":"2024-07-18T14:44:11","modified_gmt":"2024-07-18T21:44:11","slug":"comment-la-caf-ine-modifie-votre-horloge-interne","status":"publish","type":"post","link":"https:\/\/dev.chronobiology.com\/fr\/comment-la-caf-ine-modifie-votre-horloge-interne\/","title":{"rendered":"Comment la caf\u00e9ine modifie votre horloge interne"},"content":{"rendered":"<p>Plus de 50 % des Am\u00e9ricains consomment r\u00e9guli\u00e8rement du caf\u00e9 et d&rsquo;autres boissons contenant de la caf\u00e9ine. Le caf\u00e9 est consid\u00e9r\u00e9 comme un lubrifiant social, de nombreuses affaires et relations se nouant autour d&rsquo;une tasse fumante. Cependant, une tasse de caf\u00e9 l&rsquo;apr\u00e8s-midi ou le soir peut avoir des effets n\u00e9gatifs sur la sant\u00e9 dont les amateurs de caf\u00e9ine ne sont pas conscients.<\/p>\n<h2>Comment la caf\u00e9ine affecte-t-elle le rythme circadien ?<\/h2>\n<p>Le<a href=\"https:\/\/www.chronobiology.com\/about-chronobiology\/#CircadianRhythm\" target=\"_blank\" rel=\"noopener\"> rythme circadien<\/a> est essentiel \u00e0 la sant\u00e9 et au bon fonctionnement de l&rsquo;organisme. Le corps des humains et des autres mammif\u00e8res lib\u00e8re des hormones qui provoquent la somnolence, l&rsquo;\u00e9veil et d&rsquo;autres \u00e9tats mentaux tout au long d&rsquo;une journ\u00e9e de 24 heures. Ces hormones affectent non seulement notre \u00e9tat mental, mais aussi nos cellules de diverses mani\u00e8res. Il a \u00e9t\u00e9 \u00e9tabli que diverses maladies, du diab\u00e8te aux maladies cardiaques en passant par le cancer, \u00e9taient li\u00e9es \u00e0 des perturbations des horloges internes qui r\u00e9gulent tous les processus de notre corps.<\/p>\n<p>Cependant, ce que nous mangeons et buvons peut affecter ces rythmes circadiens. La caf\u00e9ine est un stimulant populaire parce qu&rsquo;elle augmente notre \u00e9tat d&rsquo;\u00e9veil et de vigilance de mani\u00e8re relativement s\u00fbre. Selon <a href=\"http:\/\/www.medicaldaily.com\/caffeine-coffee-may-throw-circadian-rhythm-and-all-it-takes-one-double-espresso-353110\" target=\"_blank\" rel=\"noopener\">une nouvelle \u00e9tude chronobiologique<\/a>, une partie de ces effets provient de l&rsquo;action de la caf\u00e9ine sur la m\u00e9latonine. Produite en r\u00e9ponse \u00e0 l&rsquo;obscurit\u00e9, la m\u00e9latonine est la principale substance biochimique associ\u00e9e au sommeil. La m\u00e9latonine est responsable de toute une s\u00e9rie de processus li\u00e9s au sommeil, notamment l&rsquo;endormissement, le maintien du sommeil et le passage d&rsquo;un cycle de sommeil \u00e0 l&rsquo;autre d&rsquo;une mani\u00e8re qui permette un sommeil de qualit\u00e9 et r\u00e9parateur.<\/p>\n<h2>La caf\u00e9ine et les noctambules<\/h2>\n<p><a href=\"https:\/\/www.chronobiology.com\/wp-content\/uploads\/2015\/09\/how-caffeine-is-shifting-your-internal-clock.jpg\"><img decoding=\"async\" class=\"alignright size-medium wp-image-6896\" src=\"https:\/\/www.chronobiology.com\/wp-content\/uploads\/2015\/09\/how-caffeine-is-shifting-your-internal-clock-300x200.jpg\" alt=\"Caffeine, Internal Clock\" width=\"300\" height=\"200\" srcset=\"https:\/\/dev.chronobiology.com\/wp-content\/uploads\/2015\/09\/how-caffeine-is-shifting-your-internal-clock-300x200.jpg 300w, https:\/\/dev.chronobiology.com\/wp-content\/uploads\/2015\/09\/how-caffeine-is-shifting-your-internal-clock-768x513.jpg 768w, https:\/\/dev.chronobiology.com\/wp-content\/uploads\/2015\/09\/how-caffeine-is-shifting-your-internal-clock.jpg 800w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>Lorsqu&rsquo;elle est consomm\u00e9e le soir, la <a href=\"http:\/\/www.huffingtonpost.com\/entry\/what-if-night-owls-are-just-people-who-drink-coffee-at-night_55fb186ae4b0fde8b0cd7c2c\" target=\"_blank\" rel=\"noopener\">caf\u00e9ine a un effet particuli\u00e8rement spectaculaire sur la m\u00e9latonine<\/a>. Une seule tasse de caf\u00e9 ou de th\u00e9 peut retarder d&rsquo;une heure la lib\u00e9ration de <a href=\"https:\/\/www.chronobiology.com\/sleep-2\/melatonin\/\" target=\"_blank\" rel=\"noopener\">m\u00e9latonine<\/a> et donc le sommeil. L&rsquo;horloge interne est ainsi retard\u00e9e, ce qui rend le lever du lendemain plus difficile que jamais.<\/p>\n<p>Malheureusement, cette perturbation du rythme circadien peut devenir un cycle n\u00e9gatif. Les personnes qui ne dorment pas bien utilisent la caf\u00e9ine pour compenser, ce qui perturbe encore plus leur <a href=\"https:\/\/www.chronobiology.com\/the-basics-of-your-sleep-cycle\/\" target=\"_blank\" rel=\"noopener\">cycle de sommeil<\/a> et n\u00e9cessite un apport suppl\u00e9mentaire de caf\u00e9ine. Cette \u00e9tude a mis en \u00e9vidence une forte corr\u00e9lation entre les chronotypes noctambules et la consommation de caf\u00e9ine. De nombreuses personnes qui pensent \u00eatre des noctambules ont simplement besoin de boire moins de caf\u00e9 et d&rsquo;adopter un rythme de sommeil sain.<\/p>\n<h2>La caf\u00e9ine peut-elle parfois aider ?<\/h2>\n<p>S&rsquo;il n&rsquo;est jamais bon pour la sant\u00e9 de perturber son rythme circadien, il est parfois n\u00e9cessaire de le faire. Il peut \u00eatre b\u00e9n\u00e9fique de prendre de la caf\u00e9ine au bon moment pour les personnes souffrant de d\u00e9calage horaire ou d&rsquo;autres troubles du rythme circadien, qui ont en fait besoin de lib\u00e9rer des hormones li\u00e9es au sommeil plus tard pour ajuster leur cycle de sommeil.<\/p>\n<h2>R\u00e9tablir un rythme circadien sain<\/h2>\n<p><a href=\"https:\/\/www.chronobiology.com\/wp-content\/uploads\/2015\/09\/how-caffeine-is-shifting-your-internal-clock-3.jpg\"><img decoding=\"async\" class=\"alignright size-medium wp-image-6901\" src=\"https:\/\/www.chronobiology.com\/wp-content\/uploads\/2015\/09\/how-caffeine-is-shifting-your-internal-clock-3-300x300.jpg\" alt=\"Circadian Rhythm\" width=\"300\" height=\"300\" srcset=\"https:\/\/dev.chronobiology.com\/wp-content\/uploads\/2015\/09\/how-caffeine-is-shifting-your-internal-clock-3-300x300.jpg 300w, https:\/\/dev.chronobiology.com\/wp-content\/uploads\/2015\/09\/how-caffeine-is-shifting-your-internal-clock-3-150x150.jpg 150w, https:\/\/dev.chronobiology.com\/wp-content\/uploads\/2015\/09\/how-caffeine-is-shifting-your-internal-clock-3.jpg 678w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>Si vous \u00eates un noctambule et que vous essayez de retrouver un rythme circadien sain, les chercheurs en biologie circadienne recommandent quelques approches. Tout d&rsquo;abord, comme l&rsquo;indique cette \u00e9tude, supprimez toute caf\u00e9ine en d\u00e9but d&rsquo;apr\u00e8s-midi. Cela inclut non seulement le caf\u00e9, mais aussi les sources cach\u00e9es de caf\u00e9ine telles que le chocolat et les th\u00e9s contenant de la caf\u00e9ine. Deuxi\u00e8mement, envisagez de prendre un suppl\u00e9ment de m\u00e9latonine avant de vous coucher afin d&rsquo;indiquer \u00e0 vos organes internes qu&rsquo;il est temps de se pr\u00e9parer au sommeil. Enfin, tamisez les lumi\u00e8res et \u00e9teignez les \u00e9crans avant de vous pr\u00e9parer \u00e0 vous coucher pour permettre \u00e0 votre corps de commencer \u00e0 produire des hormones li\u00e9es au sommeil, telles que la m\u00e9latonine.<\/p>\n<p>Maintenir un cycle de sommeil sain \u00e0 l&rsquo;\u00e9poque moderne peut \u00eatre difficile, mais c&rsquo;est n\u00e9cessaire pour une sant\u00e9 optimale et la pr\u00e9vention des maladies. Comme le sugg\u00e8re cette \u00e9tude, limiter la consommation de caf\u00e9ine aux heures matinales est un moyen de contribuer au maintien d&rsquo;un rythme circadien sain.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Plus de 50 % des Am\u00e9ricains consomment r\u00e9guli\u00e8rement du caf\u00e9 et d&rsquo;autres boissons contenant de la caf\u00e9ine. Le caf\u00e9 est consid\u00e9r\u00e9 comme un lubrifiant social, de nombreuses affaires et relations se nouant autour d&rsquo;une tasse fumante. Cependant, une tasse de caf\u00e9 l&rsquo;apr\u00e8s-midi ou le soir peut avoir des effets n\u00e9gatifs sur la sant\u00e9 dont les [&hellip;]<\/p>\n","protected":false},"author":11,"featured_media":23872,"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":[245,256,255,257],"tags":[],"class_list":{"0":"post-58272","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-chronotype-fr","8":"category-melatonine","9":"category-sommeil","10":"category-travail-poste","11":"entry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v23.4 (Yoast SEO v23.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Comment la caf\u00e9ine modifie votre horloge interne &#8211; Chronobiology.com<\/title>\n<meta name=\"description\" content=\"More than fifty percent of Americans use coffee and other caffeinated beverages on a regular basis. 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