{"id":11383280,"date":"2015-07-28T00:00:00","date_gmt":"2015-07-27T22:00:00","guid":{"rendered":"https:\/\/alertdiver.eu\/non-classifiee\/comment-minimiser-les-effets-du-decalage-horaire\/"},"modified":"2015-07-28T00:00:00","modified_gmt":"2015-07-27T22:00:00","slug":"comment-minimiser-les-effets-du-decalage-horaire","status":"publish","type":"post","link":"https:\/\/alertdiver.eu\/fr_FR\/articles\/comment-minimiser-les-effets-du-decalage-horaire\/","title":{"rendered":"Comment minimiser les effets du d\u00e9calage horaire"},"content":{"rendered":"<p style=\"text-align: justify;\"><strong>Mon prochain voyage plong&eacute;e m&rsquo;emm&egrave;ne de l&rsquo;autre c&ocirc;t&eacute; du monde.<strong>&nbsp;<\/strong>Chaque fois que je traverse des fuseaux horaires, je souffre assez fortement du d&eacute;calage horaire, qui affecte ma capacit&eacute; &agrave; plonger en toute s&eacute;curit&eacute;. <strong>&nbsp;Que puis-je faire pour minimiser les effets du d&eacute;calage horaire ?<\/strong><\/strong><\/p>\n<p style=\"text-align: justify;\">Les voyages en avion de longue distance qui traversent plusieurs fuseaux horaires provoquent le syndrome du d&eacute;calage horaire, car le rythme cardiaque est d&eacute;phas&eacute; par rapport &agrave; l&rsquo;heure &agrave; l&rsquo;arriv&eacute;e. Les sympt&ocirc;mes de ce syndrome comprennent la fatigue, la faim et une vigilance accrue aux mauvais moments du jour. Heureusement, l&rsquo;horloge interne ne met que quelques jours &agrave; se synchroniser avec l&rsquo;environnement. Plus on traverse de fuseaux horaires, plus le sympt&ocirc;me se manifeste fortement et plus long est le temps d&rsquo;adaptation.<\/p>\n<p>Il existe plusieurs strat&eacute;gies pour minimiser les effets du d&eacute;calage horaire :<\/p>\n<ul>\n<li><strong>Se pr&eacute;parer :<\/strong> Avant le voyage, essayer de d&eacute;placer progressivement l&apos;heure du coucher pour se rapprocher de l&rsquo;heure &agrave; la destination pr&eacute;vue. Pour les voyages vers l&rsquo;est, aller au lit chaque jour une heure plus t&ocirc;t par fuseau horaire qui sera travers&eacute;. Pour faciliter l&rsquo;endormissement &agrave; une heure plus avanc&eacute;e, &eacute;viter la caf&eacute;ine et l&rsquo;alcool et arr&ecirc;ter tout exercice physique trois &agrave; quatre ans avant le coucher. Se lever plus t&ocirc;t et essayer de prendre un peu de soleil matinal pour aider l&rsquo;organisme &agrave; s&rsquo;ajuster. En cas d&apos;un voyage vers l&rsquo;ouest, se coucher plus tard et rester au lit plus longtemps le matin.<\/li>\n<\/ul>\n<p><\/p>\n<ul>\n<li><strong>Dormir pendant le vol :<\/strong> La perte de temps de sommeil pendant le vol augmente les effets du changement rapide de fuseau horaire. Pendant le sommeil, il se produit une baisse de la temp&eacute;rature corporelle et une alt&eacute;ration de certaines hormones. &Agrave; la tomb&eacute;e du jour, la glande pin&eacute;ale, situ&eacute;e dans le cerveau, commence &agrave; s&eacute;cr&eacute;ter de la m&eacute;latonine, une hormone qui aide l&rsquo;organisme &agrave; s&rsquo;endormir et &agrave; rester endormi. La m&eacute;latonine n&rsquo;est toutefois pas suffisamment forte pour provoquer un endormissement &agrave; elle seule. Pour dormir pendant le vol, &eacute;viter l&rsquo;alcool et la caf&eacute;ine, qui sont des stimulants, et utiliser des bouchons d&rsquo;oreille ainsi qu&rsquo;un bandeau pour les yeux afin de r&eacute;duire le bruit et de simuler l&rsquo;obscurit&eacute; de la nuit. Si ce n&rsquo;est pas suffisant, la prise de 0,3 g &agrave; 1 g de m&eacute;latonine 30 minutes avant l&apos;heure du coucher peut aider.<\/li>\n<\/ul>\n<p><\/p>\n<ul>\n<li><strong>Fixer un horaire :<\/strong> &Agrave; l&rsquo;arriv&eacute;e &agrave; destination, essayer de rester actif pendant les heures de clart&eacute; et se coucher &agrave; l&rsquo;heure habituelle en fin de journ&eacute;e. Le matin, sortir dans la lumi&egrave;re du soleil pour aider &agrave; l&rsquo;ajustement du rythme cardiaque. Certes, en cas de voyage d&rsquo;une r&eacute;gion g&eacute;ographique o&ugrave; c&rsquo;est l&rsquo;&eacute;t&eacute; &agrave; une r&eacute;gion o&ugrave; c&rsquo;est l&rsquo;hiver, cela peut s&rsquo;av&eacute;rer impossible. Le cas &eacute;ch&eacute;ant, essayer de d&eacute;marrer la journ&eacute;e en se rendant au gymnase ou en allant nager.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">S&rsquo;il est consid&eacute;r&eacute; que la m&eacute;latonine ne cr&eacute;e pas de d&eacute;pendance et est inoffensive lors d&rsquo;une utilisation de courte dur&eacute;e, elle peut n&eacute;anmoins provoquer des maux de t&ecirc;te, des naus&eacute;es, des vertiges ou de l&rsquo;irritabilit&eacute;, et peut interagir avec diff&eacute;rents m&eacute;dicaments, dont les anticoagulants, les immunod&eacute;presseurs, les m&eacute;dicaments pour le diab&egrave;te et les pilules contraceptives. En cas de probl&egrave;mes de sant&eacute;, il est pr&eacute;f&eacute;rable de demander l&rsquo;avis du m&eacute;decin avant de prendre de la m&eacute;latonine.<\/p>\n<p>Par ailleurs, il n&rsquo;est pas conseill&eacute; de plonger le premier jour suivant un long voyage. Afin que le plongeur soit bien repos&eacute; pour le prochain jour de plong&eacute;e, il peut prendre de la m&eacute;latonine la veille au moment du coucher. Il est toutefois recommand&eacute; de laisser passer quatre ou cinq heures entre la derni&egrave;re prise et la r&eacute;alisation d&rsquo;une activit&eacute; requ&eacute;rant de la vigilance. Ainsi, si le plongeur arrive &agrave; sa destination tard et prend de la m&eacute;latonine apr&egrave;s minuit, il sera probablement judicieux de ne pas plonger le matin suivant.<\/p>\n<p style=\"text-align: justify;\">L&rsquo; &eacute;quipe m&eacute;dicale de DAN est l&agrave; pour r&eacute;pondre &agrave; toutes les questions m&eacute;dicales li&eacute;es &agrave; la plong&eacute;e. Vous pouvez joindre le personnel m&eacute;dical par t&eacute;l&eacute;phone (aux num&eacute;ros indiqu&eacute;s sur la carte de membre) ou en envoyant un e-mail &agrave; l&rsquo;adresse &nbsp;<a class=\"external-link\" href=\"http:\/\/www.daneurope.org\/contacts\" rel=\"nofollow noopener\" target=\"_blank\"><span style=\"color: rgb(51, 102, 255);\">www.daneurope.org\/contacts<\/span><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Mon prochain voyage plong&eacute;e m&rsquo;emm&egrave;ne de l&rsquo;autre c&ocirc;t&eacute; du monde.&nbsp;Chaque fois que je traverse des fuseaux horaires, je souffre assez fortement du d&eacute;calage horaire, qui&#8230;<\/p>\n","protected":false},"author":1,"featured_media":11375228,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[386],"tags":[1862],"authors":[1569],"class_list":["post-11383280","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-articles","tag-articles-dinteret","authors-petar-denoble-fr_fr"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.2 - 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