{"id":816,"date":"2024-02-07T17:24:54","date_gmt":"2024-02-07T16:24:54","guid":{"rendered":"https:\/\/julievidalenc.fr\/?p=816"},"modified":"2024-02-07T17:24:57","modified_gmt":"2024-02-07T16:24:57","slug":"le-sommeil-et-la-lumiere-des-ecrans","status":"publish","type":"post","link":"https:\/\/julievidalenc.fr\/index.php\/2024\/02\/07\/le-sommeil-et-la-lumiere-des-ecrans\/","title":{"rendered":"La lumi\u00e8re sous les projecteurs"},"content":{"rendered":"\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><strong>Comprendre le lien entre la lumi\u00e8re des \u00e9crans et notre horloge biologique peut nous aider \u00e0 r\u00e9guler notre rythme veille-sommeil de mani\u00e8re plus efficace<\/strong>.<\/p>\n<\/blockquote>\n\n\n\n<p>Notre horloge biologique dicte le rythme de notre \u00e9tat de veille et de sommeil. Pour rester synchronis\u00e9e sur une dur\u00e9e d\u2019environ 24h, elle fait appel \u00e0 diff\u00e9rents facteurs et le principal d\u2019entre eux est<strong> la lumi\u00e8re<\/strong>.<\/p>\n\n\n\n<p><strong>La lumi\u00e8re agit au niveau de la r\u00e9tine<\/strong> sur les cellules ganglionnaires \u00e0 m\u00e9lanopsine. Celles-ci sont connect\u00e9es avec le noyau suprachiasmatique (le chef d\u2019orchestre de notre horloge biologique) et, sa voisine, la glande pin\u00e9ale, qui s\u00e9cr\u00e8te la m\u00e9latonine.<\/p>\n\n\n\n<p>En pr\u00e9sence de lumi\u00e8re, la s\u00e9cr\u00e9tion de m\u00e9latonine est supprim\u00e9e. Au contraire, <strong>lorsque la lumi\u00e8re diminue, la production de m\u00e9latonine augmente, favorisant l\u2019endormissement.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"458\" src=\"https:\/\/julievidalenc.fr\/wp-content\/uploads\/2024\/02\/melatonine-glande-pineale-regulation-Nutrixeal-Info.png\" alt=\"sommeil_lumiere_2\" class=\"wp-image-812\" style=\"aspect-ratio:1.3333333333333333;object-fit:cover;width:592px;height:auto\" srcset=\"https:\/\/julievidalenc.fr\/wp-content\/uploads\/2024\/02\/melatonine-glande-pineale-regulation-Nutrixeal-Info.png 750w, https:\/\/julievidalenc.fr\/wp-content\/uploads\/2024\/02\/melatonine-glande-pineale-regulation-Nutrixeal-Info-480x293.png 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) 750px, 100vw\" \/><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">La lumi\u00e8re bleue, principale suspecte<\/h3>\n\n\n\n<p>Beaucoup d&rsquo;entre nous font face \u00e0 la difficult\u00e9 d&rsquo;\u00eatre expos\u00e9s \u00e0 la lumi\u00e8re quand il ne faut pas. Une <strong>exposition prolong\u00e9e \u00e0 la lumi\u00e8re artificielle<\/strong> perturbe notre rythme naturel jour\/nuit, ce qui compromet la qualit\u00e9 de notre sommeil.<\/p>\n\n\n\n<p>Les r\u00e9cepteurs lumineux de l\u2019\u0153il indiquant \u00ab\u00a0la lumi\u00e8re du jour\u00a0\u00bb au noyau suprachiasmatique (nos fameuses cellules ganglionnaires \u00e0 m\u00e9lanopsines) sont <strong>plus sensibles aux lumi\u00e8res \u00e0 courtes longueurs d\u2019onde du spectre, donc \u00e0 la lumi\u00e8re bleue<\/strong>. Pour la m\u00eame intensit\u00e9 en lux, l\u2019impact des lumi\u00e8res \u00e0 LED bleues p\u00e8se deux fois plus sur la suppression de la m\u00e9latonine nocturne que la lumi\u00e8re jaune plus chaude des ampoules \u00e0 incandescence<\/p>\n\n\n\n<p>Les deux sources de lumi\u00e8re bleue sont <strong>la lumi\u00e8re naturelle du jour<\/strong> et <strong>la lumi\u00e8re artificielle des \u00e9crans<\/strong> et des \u00e9clairages LED notamment.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"700\" src=\"https:\/\/julievidalenc.fr\/wp-content\/uploads\/2024\/02\/pexels-austin-guevara-1038166.jpg\" alt=\"sommeil_lumiere_3\" class=\"wp-image-813\" style=\"width:650px;height:auto\" srcset=\"https:\/\/julievidalenc.fr\/wp-content\/uploads\/2024\/02\/pexels-austin-guevara-1038166.jpg 1024w, https:\/\/julievidalenc.fr\/wp-content\/uploads\/2024\/02\/pexels-austin-guevara-1038166-980x670.jpg 980w, https:\/\/julievidalenc.fr\/wp-content\/uploads\/2024\/02\/pexels-austin-guevara-1038166-480x328.jpg 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) and (max-width: 980px) 980px, (min-width: 981px) 1024px, 100vw\" \/><\/figure>\n\n\n\n<p>La lumi\u00e8re bleue se d\u00e9compose elle-m\u00eame en deux cat\u00e9gories :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>La lumi\u00e8re bleue-turquoise<\/strong> (entre 450 et 500 nanom\u00e8tres) qui est essentielle \u00e0 la r\u00e9gulation de notre rythme biologique,<\/li>\n\n\n\n<li><strong>La lumi\u00e8re bleue-violet <\/strong>(entre 380 et 450 nanom\u00e8tres), plus proche des UV, qui comporte des risques pour la sant\u00e9 de nos yeux et la qualit\u00e9 de notre sommeil.<\/li>\n<\/ul>\n\n\n\n<p>La lumi\u00e8re bleue-violet \u00e0 haute dose est <strong>pr\u00e9sente en grande quantit\u00e9 dans les LED.<\/strong> On les <strong>retrouve dans les \u00e9crans de nos ordinateurs portables, t\u00e9l\u00e9phones, tablettes<\/strong>. Or ces appareils sont tr\u00e8s souvent utilis\u00e9s dans l\u2019heure qui pr\u00e9c\u00e8de notre coucher.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">La lumi\u00e8re bleue, ses effets nocifs sur le sommeil<\/h3>\n\n\n\n<p>L&rsquo;augmentation constante du temps pass\u00e9 devant un \u00e9cran peut entrainer deux probl\u00e9matiques :<strong> <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>la fatigue oculaire<\/strong> (\u00e0 court terme, risque de fatigue visuelle chronique, \u00e0 long terme\u00a0: risque accru de DMLA (<em>d\u00e9g\u00e9n\u00e9rescence maculaire li\u00e9e \u00e0 l\u2019\u00e2ge<\/em>))<\/li>\n\n\n\n<li><strong>la perturbation du sommeil<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Concernant le sommeil, \u00e0 titre d\u2019exemple, l\u2019utilisation d\u2019une tablette deux heures avant le coucher bloque l\u2019augmentation habituelle du taux de m\u00e9latonine de 23%. Mais surtout ce d\u00e9calage de m\u00e9latonine se poursuit pendant plusieurs jours apr\u00e8s avoir utilis\u00e9 la tablette pour la derni\u00e8re fois\u00a0! <\/p>\n\n\n\n<p>A moyen terme, on observe \u00e9galement une perte de qualit\u00e9 du sommeil, avec une baisse de la quantit\u00e9 de sommeil paradoxal au profit de sommeil lent l\u00e9ger.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"700\" src=\"https:\/\/julievidalenc.fr\/wp-content\/uploads\/2024\/02\/pexels-cottonbro-studio-6684176.jpg\" alt=\"sommeil_lumiere_4\" class=\"wp-image-814\" style=\"width:527px;height:auto\" srcset=\"https:\/\/julievidalenc.fr\/wp-content\/uploads\/2024\/02\/pexels-cottonbro-studio-6684176.jpg 1024w, https:\/\/julievidalenc.fr\/wp-content\/uploads\/2024\/02\/pexels-cottonbro-studio-6684176-980x670.jpg 980w, https:\/\/julievidalenc.fr\/wp-content\/uploads\/2024\/02\/pexels-cottonbro-studio-6684176-480x328.jpg 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) and (max-width: 980px) 980px, (min-width: 981px) 1024px, 100vw\" \/><\/figure>\n\n\n\n<p>Ces risques ont \u00e9t\u00e9 rappel\u00e9s par l&rsquo;Agence nationale de s\u00e9curit\u00e9 sanitaire (<a href=\"https:\/\/www.anses.fr\/fr\/content\/led-et-lumi%C3%A8re-bleue\">Anses-France)<\/a>\u00a0en 2019 : \u00ab\u00a0<em>la toxicit\u00e9 de la lumi\u00e8re bleue sur la r\u00e9tine et des effets de perturbation des rythmes biologiques et du sommeil li\u00e9s \u00e0 une exposition le soir ou la nuit \u00e0 la lumi\u00e8re bleue, notamment via les \u00e9crans, en particulier chez les enfants<\/em>\u00ab\u00a0, \u00e9voquant m\u00eame une augmentation du\u00a0\u00ab\u00a0<em>risque de survenue d&rsquo;une d\u00e9g\u00e9n\u00e9rescence maculaire li\u00e9e \u00e0 l&rsquo;\u00e2ge (DMLA)<\/em>\u00ab\u00a0.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Conseils pour limiter l&rsquo;influence de la lumi\u00e8re des \u00e9crans<\/h3>\n\n\n\n<p>Il existe sur le march\u00e9 des produits permettant deux types de <strong>filtrage anti-lumi\u00e8re bleue<\/strong> :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>les filtres \u00ab\u00a0logiciels\u00a0\u00bb : les applications et les param\u00e9trages \u00e0 activer directement sur notre ordinateur ou notre smartphone, type F.lux<\/li>\n\n\n\n<li>les filtres \u00ab\u00a0physiques\u00a0\u00bb\u00a0: les lunettes et les lentilles qui bloquent une partie de la lumi\u00e8re bleue des \u00e9crans<\/li>\n<\/ul>\n\n\n\n<p>Toutefois, il est important de noter que ces filtres <strong>ne parviennent pas \u00e0 \u00e9liminer totalement la lumi\u00e8re bleue<\/strong>. Concernant les lunettes, les verres ne r\u00e9duisent que de 10 \u00e0 25 % de la lumi\u00e8re bleue \u00e9mise par les sources artificielles.<\/p>\n\n\n\n<p>Cette solution ne permet donc pas un usage sans restriction des \u00e9crans le soir. D\u2019autant plus que la lumi\u00e8re \u00e9mise par ces \u00e9crans n\u2019est pas leur seul d\u00e9faut.<\/p>\n\n\n\n<p>Pour favoriser un bon endormissement, on doit r\u00e9duire l\u2019activit\u00e9 intellectuelle et \u00e9motionnelle en soir\u00e9e. Or l\u2019utilisation des \u00e9crans va souvent de pair avec <strong>une excitation cognitive<\/strong>, un hyper\u00e9veil pr\u00e9judiciables au sommeil.<\/p>\n\n\n\n<p>L\u2019utilisation d\u2019internet, des r\u00e9seaux sociaux maintient <strong>les \u00e9changes avec le monde ext\u00e9rieur,<\/strong> avec des informations potentiellement anxiog\u00e8nes, qui n\u2019ont \u00e9videmment pas leur place dans un rituel du soir\u00a0!<\/p>\n\n\n\n<p><strong>Mes conseils<\/strong>\u00a0:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>dans l\u2019id\u00e9al, \u00e9videmment\u00a0: <strong>pas d\u2019\u00e9cran dans les 2 heures qui pr\u00e9c\u00e8dent le coucher<\/strong><\/li>\n\n\n\n<li>privil\u00e9gier les <strong>activit\u00e9s relaxantes<\/strong> (lecture, musique\u2026)<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/julievidalenc.fr\/wp-content\/uploads\/2024\/02\/Ajouter-des-lignes-dans-le-corps-du-texte-1024x1024.jpg\" alt=\"sommeil_lumiere_5\" class=\"wp-image-811\" style=\"width:463px;height:auto\" srcset=\"https:\/\/julievidalenc.fr\/wp-content\/uploads\/2024\/02\/Ajouter-des-lignes-dans-le-corps-du-texte-1024x1024.jpg 1024w, https:\/\/julievidalenc.fr\/wp-content\/uploads\/2024\/02\/Ajouter-des-lignes-dans-le-corps-du-texte-980x980.jpg 980w, https:\/\/julievidalenc.fr\/wp-content\/uploads\/2024\/02\/Ajouter-des-lignes-dans-le-corps-du-texte-480x480.jpg 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) and (max-width: 980px) 980px, (min-width: 981px) 1024px, 100vw\" \/><\/figure>\n\n\n\n<p>Pour limiter la fatigue oculaire, en journ\u00e9e comme en soir\u00e9e\u00a0:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>am\u00e9nager correctement votre espace de travail\u00a0:<\/strong> devant votre ordinateur, vos yeux doivent \u00eatre align\u00e9s face au haut de l\u2019\u00e9cran. Se positionner perpendiculairement aux fen\u00eatres.<\/li>\n\n\n\n<li>devant un \u00e9cran, assurez vous d\u2019<strong>avoir une autre source de lumi\u00e8re en parall\u00e8le<\/strong>. Si vous n\u2019arrivez pas \u00e0 vous passer de votre smartphone au lit, allumez votre lampe de chevet, ne rester pas avec la seule lumi\u00e8re du smartphone.<\/li>\n\n\n\n<li><strong>La technique du 20-20-20<\/strong> quand vous passez beaucoup de temps devant un \u00e9cran\u00a0: toutes les 20 mn, tournez votre regard vers un objet \u00e0 6 m\u00e8tres (=20 pieds) pendant 20 secondes. N\u2019h\u00e9sitez pas \u00e0 cligner des yeux pour bien r\u00e9partir le liquide lacrymal et \u00e9viter un dess\u00e8chement.<\/li>\n<\/ul>\n\n\n\n<p>Pour aller plus loin :<\/p>\n\n\n\n<p><a href=\"https:\/\/www.pnas.org\/doi\/10.1073\/pnas.1418490112\">L\u2019utilisation en soir\u00e9e de liseuses \u00e9mettant de la lumi\u00e8re affecte n\u00e9gativement le sommeil, le rythme circadien et la vigilance le lendemain matin | PNAS<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28912014\/\">Effets d\u2019alerte aigu\u00eb de la lumi\u00e8re : une revue syst\u00e9matique de la litt\u00e9rature &#8211; PubMed (nih.gov)<\/a><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>Si vous souhaitez \u00eatre accompagn\u00e9(e) pour retrouver un sommeil suffisant et r\u00e9cup\u00e9rateur, <a href=\"https:\/\/julievidalenc.fr\/index.php\/contact\/\">contactez-moi<\/a>.<\/p>\n\n\n\n<p>A bient\u00f4t,<\/p>\n\n\n\n<p>Julie<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Comprendre le lien entre la lumi\u00e8re des \u00e9crans et notre horloge biologique peut nous aider \u00e0 r\u00e9guler notre rythme veille-sommeil de mani\u00e8re plus efficace. Notre horloge biologique dicte le rythme de notre \u00e9tat de veille et de sommeil. Pour rester synchronis\u00e9e sur une dur\u00e9e d\u2019environ 24h, elle fait appel \u00e0 diff\u00e9rents facteurs et le principal [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":815,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"off","_et_pb_old_content":"","_et_gb_content_width":"1080","footnotes":""},"categories":[15,12],"tags":[],"class_list":["post-816","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-hygiene-de-vie","category-trouble-du-sommeil"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>La lumi\u00e8re sous les projecteurs - Julie Vidalenc<\/title>\n<meta name=\"description\" content=\"Comprendre le lien entre la lumi\u00e8re des \u00e9crans et notre horloge biologique peut nous aider \u00e0 r\u00e9guler notre sommeil.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/julievidalenc.fr\/index.php\/2024\/02\/07\/le-sommeil-et-la-lumiere-des-ecrans\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"La lumi\u00e8re sous les projecteurs - 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