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La fin du
changement
d’heure en
2021
Le changement
d’heure:
Le passage à
l’heure d’été…
Répercussions du changement d’heure sur
les principaux synchroniseurs
Dormir une heure de moins….
 somnolence diurne,
 un accroissement du risque d’accidentologie
 une altération des performances cognitives (vigilance au travail)
 des troubles de l’appétit
 des difficultés d’endormissement (plus lumière > diminution sécrétion de la
mélatonine)
 une labilité de l’humeur.
Déjà que nous dormons moins de 7 heures par nuit en moyenne sous l’effet
combiné du transport, des horaires décalés de travail et de notre intérêt croissant
pour les nouvelles technologies de l’internet jusque tard dans la nuit …
Quelques conseils…
 Eviter toutes activités physiques 1 à 2 heures avec le coucher
selon l’intensité de l’activité pratiquée.
 Ne répondez plus à vos mails avant d’aller vous coucher.
 Exposez-vous à la lumière du soleil pendant la journée.
 Optez pour des rideaux occultants pour éviter la pollution
lumineuse surtout en ville.

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Le changement d'heure

  • 2. Le changement d’heure: Le passage à l’heure d’été…
  • 3. Répercussions du changement d’heure sur les principaux synchroniseurs
  • 4. Dormir une heure de moins….  somnolence diurne,  un accroissement du risque d’accidentologie  une altération des performances cognitives (vigilance au travail)  des troubles de l’appétit  des difficultés d’endormissement (plus lumière > diminution sécrétion de la mélatonine)  une labilité de l’humeur. Déjà que nous dormons moins de 7 heures par nuit en moyenne sous l’effet combiné du transport, des horaires décalés de travail et de notre intérêt croissant pour les nouvelles technologies de l’internet jusque tard dans la nuit …
  • 5. Quelques conseils…  Eviter toutes activités physiques 1 à 2 heures avec le coucher selon l’intensité de l’activité pratiquée.  Ne répondez plus à vos mails avant d’aller vous coucher.  Exposez-vous à la lumière du soleil pendant la journée.  Optez pour des rideaux occultants pour éviter la pollution lumineuse surtout en ville.

Notes de l'éditeur

  1. Le sommeil fonctionnant par cycles de 24 heures, appelés rythmes circadiens, peut ainsi être perturbé pendant plusieurs jours lors du changement d’heure. Le passage à l’heure d’été entraîne donc une privation d’une heure de sommeil. Cette dette de sommeil peut provoquer de la somnolence diurne, un accroissement du risque d’accidentologie, une altération des performances cognitives (vigilance au travail), des troubles de l’appétit, des difficultés d’endormissement (plus lumière > diminution sécrétion de la mélatonine) et une labilité de l’humeur.   Le changement d’heure entraine la modification des différents rythmes biologique (pression artérielle, rythme cardiaque, température corporelle, mélatonie, cortisol) mais également des horaires de repas, des cycle veille/sommeil (l’heure de la mise au lit et l’heure du réveil). . Perturber l’horloge biologique entraine donc des répercussions sur les principaux synchroniseurs qui régulent notre organisme.