{"id":2580,"date":"2014-11-05T20:18:54","date_gmt":"2014-11-05T19:18:54","guid":{"rendered":"http:\/\/ozinzen.com\/blog\/?p=2580"},"modified":"2016-12-23T21:14:32","modified_gmt":"2016-12-23T20:14:32","slug":"luminotherapie-contre-fatigue-les-troubles-lhumeur","status":"publish","type":"post","link":"https:\/\/ozinzen.com\/blog\/luminotherapie-contre-fatigue-les-troubles-lhumeur\/","title":{"rendered":"La luminoth\u00e9rapie contre la fatigue et les troubles de l\u2019humeur"},"content":{"rendered":"

\"luminoth\u00e9rapie<\/a><\/p>\n

La luminoth\u00e9rapie est consid\u00e9r\u00e9e par de nombreux scientifiques comme la m\u00e9thode la plus efficace pour r\u00e9guler le cycle du sommeil. La luminoth\u00e9rapie est efficace contre le syndrome du d\u00e9calage horaire, appel\u00e9 aussi jetlag.<\/span><\/p>\n

Avoir de bonnes nuits de sommeil permet d\u2019avoir un bon niveau d\u2019\u00e9nergie mentale et physique. La luminoth\u00e9rapie permet dans certains cas de combattre la d\u00e9pression et l\u2019anxi\u00e9t\u00e9.<\/span><\/p>\n

<\/h2>\n

En quoi consiste concr\u00e8tement la luminoth\u00e9rapie ?<\/h2>\n

C\u2019est tr\u00e8s simple. Il suffit de se placer pr\u00e8s d\u2019une lampe sp\u00e9ciale dont le spectre lumineux est proche de celui du soleil. Les yeux n\u2019ont pas besoin de fixer directement la lampe. Il faut exposer ses yeux \u00e0 cette lumi\u00e8re pendant une dur\u00e9e relativement courte, 30 minutes par exemple.<\/span><\/p>\n

Les lampes de luminoth\u00e9rapie fournissent un \u00e9clairage de 10 000 lux. Le lux est une unit\u00e9 de mesure de l’\u00e9clairement lumineux. Une journ\u00e9e ensoleill\u00e9e d’\u00e9t\u00e9 correspond \u00e0 130 000 lux. Un appartement bien \u00e9clair\u00e9 correspond \u00e0 200 lux. Plus on s\u2019\u00e9loigne d\u2019une lampe et plus son \u00e9clairage diminue.<\/span><\/p>\n

Note importante :<\/strong><\/span> les lampes de luminoth\u00e9rapie ne produisent pas de rayons ultraviolets. Ces rayons UV ne sont pas visibles par l\u2019\u0153il humain. Les UV d\u00e9clenchent le bronzage de la peau \u00a0( un m\u00e9canisme de d\u00e9fense contre les d\u00e9g\u00e2ts potentiels des UV ). Il n\u2019y a aucun rapport entre une lampe de luminoth\u00e9rapie et une lampe de bronzage UV.<\/span><\/p>\n

Quel est le principe de la luminoth\u00e9rapie ?<\/h2>\n

Les rythmes biologiques du corps humain sont influenc\u00e9s par l\u2019exposition \u00e0 la lumi\u00e8re.<\/span> L\u2019exposition \u00e0 la lumi\u00e8re du soleil influence directement nos horaires de sommeil.<\/span><\/p>\n

Le cycle veille-sommeil se cale naturellement sur le cycle du jour et de la nuit. Le cycle veille-sommeil est \u00e9galement li\u00e9 \u00e0 notre humeur et \u00e0 notre niveau d\u2019\u00e9nergie. Par exemple dans les pays nordiques, la d\u00e9pression saisonni\u00e8re hivernale frappe beaucoup d\u2019habitants.<\/span><\/p>\n

L\u2019exposition \u00e0 une lampe de luminoth\u00e9rapie le matin donne le signal au cerveau de commencer le cycle de plein \u00e9veil \u00e0 ce moment pr\u00e9cis.<\/span><\/p>\n

Apr\u00e8s quelques jours de luminoth\u00e9rapie le cycle d\u2019\u00e9veil est r\u00e9gularis\u00e9. La personne est bien r\u00e9veill\u00e9e d\u00e8s le d\u00e9but du matin. En fin de soir\u00e9e la personne \u00e9prouve moins de difficult\u00e9 \u00e0 trouver le sommeil quand elle le souhaite.<\/span><\/p>\n

Avoir un intervalle r\u00e9gulier de veille \/ sommeil est la meilleure m\u00e9thode pour avoir un bon niveau d\u2019\u00e9nergie et lutter contre la fatigue intellectuelle. Evidemment de temps en temps, on peut se permettre de se coucher tard et de dormir peu, mais si cela se produit trop souvent, c\u2019est n\u00e9faste pour la sant\u00e9.<\/span><\/p>\n

Quels sont les dangers de la luminoth\u00e9rapie ?<\/span><\/h2>\n

Selon l’universit\u00e9 de Columbia, il n’y a pas de risque d’effets secondaires, sauf en cas de maladies particuli\u00e8res des yeux, le glaucome par exemple. En cas de doute demandez conseil \u00e0 votre m\u00e9decin.<\/span><\/p>\n

Comment utiliser une lampe de luminoth\u00e9rapie ?<\/h2>\n

Il faut utiliser les lampes de luminoth\u00e9rapie de fa\u00e7on r\u00e9guli\u00e8re, peu de temps apr\u00e8s le r\u00e9veil. Le but est d\u2019\u00eatre en forme d\u00e8s le d\u00e9but de la journ\u00e9e.<\/span><\/p>\n

La lampe doit \u00eatre plac\u00e9e \u00e0 une distance de 50 cm environ, pour une dur\u00e9e de 20 \u00e0 30 minutes.<\/span><\/p>\n

C\u2019est un rituel matinal, au moment du petit d\u00e9jeuner ou de consulter l\u2019actualit\u00e9 par exemple.<\/span><\/p>\n

Bien s\u00fbr une lampe de luminoth\u00e9rapie ne remplace pas totalement l\u2019exposition au soleil. Par exemple exposer sa peau au soleil permet de fabriquer de la vitamine D \u00e0 la belle saison.<\/span><\/p>\n

L\u2019utilisation de la luminoth\u00e9rapie n\u2019est pas limit\u00e9e \u00e0 la saison hivernale, mais c\u2019est en hiver que la luminoth\u00e9rapie est la plus utile. L\u2019hiver est la saison o\u00f9 le niveau d\u2019\u00e9nergie a tendance \u00e0 baisser.<\/span><\/p>\n

T\u00e9moignage d\u2019un utilisateur :<\/strong><\/span><\/p>\n

\n

J’ai tr\u00e8s rapidement retrouv\u00e9 un sommeil r\u00e9parateur et je dors 7 heures sans interruption, chose qui ne m’\u00e9tait plus arriv\u00e9e depuis plusieurs ann\u00e9es.\u00a0<\/span><\/p>\n<\/blockquote>\n

<\/h2>\n

Quels sont les produits recommand\u00e9s ?<\/h2>\n

La marque Lumie est la plus r\u00e9put\u00e9e en Europe :<\/strong><\/span> Ses lampes sont des ampoules \u00ab plein spectre \u00bb, c\u2019est \u00e0 dire fournissant une lumi\u00e8re blanche. D\u2019autres mod\u00e8les (moins recommand\u00e9s) fournissent des lumi\u00e8res bleues, moins proches de celles du soleil.<\/span><\/p>\n

Voici deux mod\u00e8les recommand\u00e9s et disponibles sur amazon :<\/strong><\/p>\n

\"\"<\/a>\"\" \"\"<\/a>\"\"<\/p>\n

R\u00e9f\u00e9rence (en anglais) : Universit\u00e9 d\u2019Harvard et de Columbia<\/strong><\/span><\/p>\n

Columbia University :<\/span><\/a><\/p>\n

\n

Do the lights really work?<\/span><\/strong> Researchers at more than 15 medical centers and clinics in both the U.S. and abroad have had much success with light therapy in patients with clear histories of SAD for at least several years. Marked improvement is usually observed within a week, if not sooner, and symptoms usually return in about the same amount of time when the lights are withdrawn. Most users, therefore, maintain a consistent daily schedule beginning, as needed, in fall or winter and usually continuing until the end of April, by which time outdoor light is sufficient to maintain good mood and high energy. Some people can skip treatments for one to three days, occasionally longer, without ill effect, but most start to slump quickly when treatment is interrupted.<\/span><\/p>\n<\/blockquote>\n

Harvard medical school :<\/span><\/a><\/p>\n

\n

The standard dose of light is 10,000 lux for 30 minutes each day. Lux is a measure of illumination. If you walk outside on a bright, sunny day, you\u2019re exposed to about 50,000 lux of sunlight.<\/span><\/p>\n<\/blockquote>\n

\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

La luminoth\u00e9rapie est consid\u00e9r\u00e9e par de nombreux scientifiques comme la m\u00e9thode la plus efficace pour r\u00e9guler le cycle du sommeil. La luminoth\u00e9rapie est efficace contre le syndrome du d\u00e9calage horaire, appel\u00e9 aussi jetlag. Avoir de bonnes nuits de sommeil permet d\u2019avoir un bon niveau d\u2019\u00e9nergie mentale et physique. La luminoth\u00e9rapie permet dans certains cas de […]<\/p>\n","protected":false},"author":2,"featured_media":2583,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_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":[28,27],"tags":[41],"class_list":{"0":"post-2580","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-produit","8":"category-sante","9":"tag-fatigue","10":"entry"},"yoast_head":"\nLa luminoth\u00e9rapie contre la fatigue et les troubles de l\u2019humeur - Ozinzen<\/title>\n<meta name=\"description\" content=\"La luminoth\u00e9rapie est consid\u00e9r\u00e9e par de nombreux scientifiques comme la m\u00e9thode la plus efficace pour r\u00e9guler le cycle du 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:\/\/ozinzen.com\/blog\/luminotherapie-contre-fatigue-les-troubles-lhumeur\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"La luminoth\u00e9rapie contre la fatigue et les troubles de l\u2019humeur - 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