{"id":18776,"date":"2017-09-13T09:00:38","date_gmt":"2017-09-13T07:00:38","guid":{"rendered":"https:\/\/hellocare.com\/?p=18776"},"modified":"2025-12-05T10:10:10","modified_gmt":"2025-12-05T09:10:10","slug":"rythmes-scolaires","status":"publish","type":"post","link":"https:\/\/www.hellocare.com\/blog\/rythmes-scolaires\/","title":{"rendered":"Rythmes scolaires : une heure id\u00e9ale pour d\u00e9buter les cours ?"},"content":{"rendered":"

Par L\u00e9a Maggiore, M\u00e9decin<\/em><\/p>\n<\/div>

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V<\/span>ous vous demandez peut-\u00eatre en tant que parents comment am\u00e9liorer le mieux-\u00eatre au quotidien de vos enfants ou adolescents. Le sommeil est le premier pilier de leur bien-\u00eatre et et d\u00e9termine en grande partie le rythme que va prendre la journ\u00e9e : fatigue, \u00e9motion, alimentation, activit\u00e9s sportives adapt\u00e9es\u2026 Alors m\u00eame s\u2019il n\u2019existe pas de recette id\u00e9ale pour le sommeil des enfants, il existe une trame qui peut aider \u00e0 se forger ses propres habitudes\u2026<\/span><\/span><\/p>\n<\/div>

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\"Enfant<\/span><\/div>
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Nos bons conseils<\/h2><\/h2><\/div>
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Chacun son rythme !<\/h3>\n

Le ph\u00e9nom\u00e8ne de fatigue reste pr\u00e9occupant pour les \u00e9l\u00e8ves et les \u00e9tudiants. Au Canada, les recommandations sont de\u00a09 \u00e0 11 heures<\/b>\u00a0de sommeil entre\u00a09 et 13 ans<\/b>\u00a0et\u00a08 \u00e0 10 heures<\/b>\u00a0de sommeil entre\u00a014 et 17 ans<\/b>. Hors si l\u2019on tient compte de l\u2019horloge biologique de l\u2019adolescent, la p\u00e9riode de sommeil se d\u00e9cale naturellement de 2 ou 3 heures et il devient difficile pour lui de s\u2019endormir avant 23H et de se r\u00e9veiller avant 8H du matin.<\/p>\n

D\u00e9buter les cours \u00e0 8H le matin est donc contre l\u2019horloge interne des adolescents, et les cours devraient id\u00e9alement ne pas commencer avant 9H.<\/p>\n<\/div>\n<\/div>\n<\/div>

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Faire du sommeil un enjeu capital<\/h3>\n

En effet, une \u00e9tude Am\u00e9ricaine montre que si on reculait de 8H du matin \u00e0 8h30 l\u2019heure du d\u00e9but des cours, les \u00e9tudiants auraient de meilleures performances physiques, intellectuelles et surtout aussi une meilleure sant\u00e9. Plus repos\u00e9s, les coll\u00e9giens et lyc\u00e9ens seraient plus comp\u00e9titifs, ce qui rapporterait 7,5 millions d\u2019euros par an \u00e0 l\u2019\u00e9conomie am\u00e9ricaine selon une \u00e9tude originale (1).
\nSur le plan m\u00e9dical, outre un gain de forme et une stabilit\u00e9 \u00e9motionnelle, un sommeil suffisant permet de\u00a0pr\u00e9server<\/b>\u00a0l\u2019enfant du\u00a0surpoids<\/b>, de l\u2019ob\u00e9sit\u00e9<\/b>, du\u00a0diab\u00e8te<\/b>, de\u00a0troubles mentaux<\/b>\u00a0(en premier de la d\u00e9pression et du suicide ).<\/p>\n<\/div>\n<\/div>\n<\/div>

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Le manque de sommeil sans effet sur le cerveau ?<\/span><\/span><\/h3>\n
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Pas si sur.\u00a0Une \u00e9tude fran\u00e7aise (2)\u00a0<\/a>publi\u00e9e en mars 2017 a notamment montr\u00e9 que la privation de sommeil chez les adolescents entra\u00eenait une\u00a0perte de mati\u00e8re grise<\/b>\u00a0dans les r\u00e9gions impliqu\u00e9es dans l\u2019attention<\/b>, la\u00a0concentration<\/b>\u00a0et la capacit\u00e9 \u00e0 r\u00e9aliser des\u00a0t\u00e2ches simultan\u00e9es<\/b>.
\nLes chercheurs ont constat\u00e9 qu\u2019une dur\u00e9e de sommeil courte (moins de 7h) \u00a0en semaine et qu\u2019une heure de coucher tardive le week-end, \u00e9taient corr\u00e9l\u00e9s avec des volumes plus petits de mati\u00e8re grise dans plusieurs r\u00e9gions c\u00e9r\u00e9brales (le cortex frontal, le cortex cingulaire ant\u00e9rieur et le pr\u00e9cuneus).
\nUn d\u00e9but des cours plus tardif permettrait aux jeunes de mieux dormir, et donc de mieux r\u00e9ussir scolairement.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>

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Comment s’y prend-on ?<\/span><\/span><\/h3>\n
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Il n\u2019est pas toujours \u00e9vident de concilier les\u00a0horaires impos\u00e9s<\/b>\u00a0et le respect du\u00a0rythme de l\u2019enfant<\/b>. Cependant il est possible de faire bouger les lignes. Pour ceux qui ont des enfants (de 0 \u00e0 11 ans), il est tout \u00e0 fait envisageable d\u2019avancer le repas du soir pour gagner en sommeil et de reculer le repas du soir pour ceux qui ont des adolescents. Pour ceux qui ont la chance d\u2019avoir les deux \u00e0 la maison, un juste milieu est \u00e0 trouver pour se retrouver tous ensemble autour de la table. Pr\u00e9voir\u00a0moins d\u2019activit\u00e9s<\/b>\u00a0le soir et plus de temps libre permet aussi aux enfants et adolescents de se retrouver et de s\u2019apaiser pour avoir un sommeil serein et de bonne qualit\u00e9. Enfin comme les \u00e9crans sont parfois difficilement retir\u00e9es de nos ch\u00e8res t\u00eates blondes, l\u2019application gratuite\u00a0F.lux\u00a0<\/b>(3)\u00a0permet d\u2019adapter les couleurs de l\u2019\u00e9cran et contre-carrer les\u00a0effets n\u00e9gatifs<\/b>\u00a0de la\u00a0lumi\u00e8re bleue<\/b>\u00a0juste avant l\u2019endormissement.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>

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Sources<\/h4>\n

1 :\u00a0Later school start times in the U.S, An economic analysis, Marco Hafner, Martin Stepanek, Wendy M. Troxel.<\/p>\n

Retrouvez les d\u00e9tails :\u00a0https:\/\/www.rand.org\/content\/dam\/rand\/pubs\/research_reports\/RR2100\/RR2109\/RAND_RR2109.pdf<\/a><\/p>\n

2 : Communiqu\u00e9- salle de presse INSERM. Le manque de sommeil alt\u00e8re le cerveau des ados :\u00a0http:\/\/presse.inserm.fr\/le-manque-de-sommeil-altere-le-cerveau-des-ados\/27478\/<\/a><\/p>\n

3 : Lien pour faciliter l\u2019utilisation de l\u2019application :\u00a0https:\/\/www.retrouver-une-bonne-vue-sans-lunettes.com\/lutilitaire-flux-confort-yeux-ecran\/<\/a><\/p>\n<\/div>\n<\/div>\n<\/div>

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> Pour levez le doute sur votre \u00e9tat de sant\u00e9, parlez \u00e0 un m\u00e9decin sans rdv<\/a><\/em><\/p>\n<\/div>

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

ous vous demandez peut-\u00eatre en tant que parents comment am\u00e9liorer le mieux-\u00eatre au quotidien de vos enfants ou<\/p>\n","protected":false},"author":28,"featured_media":24136,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[575],"tags":[],"class_list":["post-18776","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sante-generale-medecine"],"acf":[],"yoast_head":"\nRythmes scolaires : une heure id\u00e9ale pour d\u00e9buter les cours ?<\/title>\n<meta name=\"description\" content=\"Les rythmes scolaires : un d\u00e9bat chaque ann\u00e9e. 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