He aha te mea te manawataki circadian? ungeri Circadian me ratou disorders

Tata nga tukanga faufaa katoa i roto i te āhua kei runga i te huringa. Ko te tauira māmā ko te huringa huringa o taima. Ia tau, kei te ora katoa ite i te taima e wha: puna, raumati, ngahuru, me te hotoke. Ko tētahi atu tauira ko te raupapa o huringa tonu o to tatou paraneta a tawhio noa te ra. Ko tētahi taua hurihanga whakamutunga tau. Ranei te hurihanga tonu Earth huri noa tona tuaka, hanga i te ra.

To tatou tinana ano hoki i reira e etahi huringa. Aha e te tinana tangata kua he hiahia mo te moe? Ranei e whai wāhi ki tona whakaoranga? He aha te mea te manawataki circadian? Ko te whakangaromia ki te huringa 24-haora te tinana tangata. Ko te mea tino nui i roto i tenei huringa - tenei whakarerekētanga o moe, me te 'ā'ā. Ana tēnei tukanga e whakahaeretia aunoa i te roro.

Ko te ariā o te manawataki circadian

ungeri Circadian - he huringa i roto i te kaha o ngā tukanga koiora i roto i te tinana tangata i roto i te ra. I roto i te mau parau te tahi atu, ko enei te karaka koiora roto te tinana. Koperea iho ratou manawataki e taea, rite kei reira mahi wehe ki tini o nga mate o te hinengaro me te okana faufaa.

He noa circadian hanga toenga ungeri Circadian. Ko te āhua ka kua he mana'o nui te tangata, ka karanga toenga circadian.

A, no te mana'o te toenga o te tangata circadian tinana hauora, kua ia he hiahia faahiahia, wairua tiketike, okioki tona tinana, me te ki tonu o te pūngao. Ko te tangata kei i to ratou ake tere. Otira i te mea pakaru, kahore toenga o circadian, ūngeri circadian te, rau te reira i ona tohu ki runga ki te hauora o te tinana.

Faaiteraa o ungeri circadian

pea kite tangata katoa hoki koe e mana'o atu taea, hihiri, me te ki tonu o te ora me te pūngao i roto i te tahi mau haora o te ra, me te ake ruha, anuhea, me te hiamoe - i roto i te tahi atu. Kei te hono te reira ki ungeri koiora. He kawenga e pā ana ki te 20,000 neurons i roto i te hypothalamus hoki te mahi o te karaka koiora i roto i te tinana tangata. Tonu e kore e mohio rite pehea enei "karaka". Heoi, whakapono aivanaa e mo te mahi noa o te tinana o to ratou mahi kia mārama, me te mārama, te circadian manawataki o te ngakau kia tonu kia noa.

I te toharite, te mahi hinengaro o te tangata e rua tihi: 9:00 am me te 21:00 pm. tae kaha tinana tona tihi i 11:00 am, me te 19:00 pm.

Porohita "moe - ā'ā"

Ko te huringa tonu o te ra me te po - te reira i te huringa, e tika tei runga i te āhua o te tinana tangata, tona manawataki circadian. te huri i te huringa o te po, me te ra, he kawenga hoki te tukanga o te huringa o te moe, me te 'ā'ā. Ko reira i te raupapa "moe - ā'ā" tei runga i te akoranga o maha tukanga i roto i te tinana, ki tona mahi noa, me te kaha te mahi.

nui iti o te moe ka taea e meinga he hekenga i roto i te whanganga whakarongo, hauātanga pā. I roto i ino roa te ngaro o te moe hauora tonu-parirau maramarama, takahia nga tukanga o pākia i roto i te tinana. e kore katoa e titau mo te circadian whakararuraru, manawataki moe o te tinana ko tenei. Ano, Ko reira mahi wehe ki hoholo roro wawe, disorders hinengaro, me te ara tuakoi.

Ko te mana o te awatea ki runga ki ungeri circadian

A, no te te ra i raro i te pae haere, makaka te taumata marama. e tuku ana te pūnaha ataata tangata tohu ki te roro. Whakaongaonga te reira i te hanga o tenei taiaki, melatonin. tauturu ia te whakaiti i mahi a te tangata. Melatonin te whakakahore hanga te tangata ite koe hiamoe.

Engari, ka puta mai te ra ki runga ki te pae, i roto i te roro tangata e tango i te tohu ki te whakapiki ake i te māramatanga. Melatonin ko ki te maturuturu. Ka rite ki te putanga - te piki mahi tinana tangata.

Ko te huringa whakaritenga "moe - ā'ā" whai wāhi me te tahi atu poapoa. Hei tauira, tango i te ua pati ranei, te karaka whakaoho mua, ka mahue te whare moenga, te whakatamarikitanga o te tūnga whakapae, me tetahi atu mau peu.

Sunrises me sunsets

Scientists whakapono e ko te reira ara wawe i ata me te haere ki te moenga i muri i te wehenga atu o te ra ki runga ki te pae, ka meinga te mahi o te karaka koiora he mārama, me te pipiri.

Ko reira hoki tenei take, te putanga mai te mutunga, me te ahiahi wawe i roto i maha arata'i te hotoke ki te meka e ite hiamoe, lethargic me leva iwi. Ko te tauhohenga noa ki te marama o te ra tenei. taea karaka koiora Human kore rangi i roto i te mahi tonu. Kei te oreraa Daily ungeri circadian, me i reira ko te momo o ngā raruraru hauora.

Te huru pōuri taua, hinga i roto i te mahi, me te mana'o o te mii ite e te iwi e noho ana i roto i te po neke ranei ka tū te wa rawa te roa kapua, ua rangi.

tangata chronotype

te tūhuratia tonu tangata ungeri Circadian. Kua fokotu'u Scientists e reira e toru matua chronotype tinana tangata.

Ko te chronotype tuatahi ngā "Lark" - iwi pērā i te ata. wawe ratou ara ki runga, i te putanga mai. I roto i te ata, me te hawhe tuatahi o te ra makaka ratou ivi tihi, kaha ki te mahi me te oaoa. Ahiahi "larks" hiamoe, haere ratou ki te moenga wawe.

te rua nga chronotype ngā iwi pērā i te ahiahi. karanga ratou ratou "ruru." Whakahihi "ruru" ritenga "pīoioi". haere ratou ki te moenga rawa mutunga, a e kore e taea te tu i te ti'ai te ata. Ko tino iti te ata "ruru" hiamoe, puhoi, mahi.

retardation ata "otereti" kia haere tahi i te ānini. Rawatanga anō i nui haere i roto i te hawhe tuarua o te ra, maha noa i muri e ono i roto i te ahiahi. He wā ka taka te po i runga i te tihi o "ruru" mahi.

chronotype Tuatoru - iwi ki rerekē i roto i te kaha o te taea whaiaroaro i roto i te ra. E huaina ratou "kukupa" ranei, i roto i te kupu atu - aritmiki. hinga peheé iwi i tetahi rawa ki tetahi. Ka taea e te mahi ōrite pai hoki e rua ra me te ahiahi.

"Larks", "ruru" ranei e whanau "puru" iwi, hei ratou pera ranei? Kua kore ano i kitea te whakahoki ki tēnei pātai. Heoi, i reira kua maha rangahau whakamatautau te hono i waenganui i chronotype me te Māori o te mahi a te tangata. Hei tauira: i roto i nuinga o te wā, kaimahi e "larks". Iwi e mahi hinengaro - "Owl". Na te iwi o mahi tinana -. "Kukupa" Ko, huri i te reira i roto i taua ki te iwi i roto i te kaha whakarite ratou ake karaka koiora ki te whakarite ki tona manawataki. Ko te mea matua - e kore e ki te kino ia koe.

Ngā take mō te kore o te manawataki circadian

kia puta disorders ūngeri Circadian mō ngā take. Ko te take tino taketake, me te noa o te kore i roto i te karaka koiora:

• Mahi i roto i te huri.
• Hapūtanga.
• rere haerenga roa.
• Ko te whakamahi o ngā rongoā.
• Various huringa i roto i to koutou āhua.
• Pūtahitanga atu rohe wā.
• syndrome ruru. People ki tenei chronotype hiahia ki te haere ki te moenga rawa te mutunga. Hoki tenei take i ratou raru fafangu i te ata.
• Lark syndrome. Tenei chronotype āhuatanga e ti'ai te wawe. E uaua ēnei iwi ka reira te mea he hiahia ki te mahi i roto i te ahiahi.
• I roto i te whakawhitinga ki te awatea te wa whakaora. E rave rahi mau taata i roto i tenei wā kitea te mahi heke, irritability, ngoikore, tau'a. Na whakawhiti te whakawhitinga shooter ki te wā hotoke kei te ngāwari ake atu i te tiaki.
• I aroha noho te po i te rorohiko fakamanamanai hoki kore ūngeri circadian.
• mahi Night - he ahotea rawa kaha mo te tinana. I te tuatahi, e kore e taea te ua te reira, engari piki ra rohirohi katoa, ähua moe, heke te kaha ki te mahi, i reira he tau'a, e taea te whakakapi i te korekore.
• āhuatanga i möhio, ina e whakamuri ra me te po.
• mamae maha Young whaea i te meka e kore ona ungeri circadian e hāngai ki te takinga o te tamaiti. rere maha tamariki moe taketake i roto i te ahiahi, a ka moe ratou i roto i wāhanga iti o te wā i roto i te po. Taua tamariki e mea pōhēhē ratou te ra me te po. Mama, i roto i taua take, o te akoranga, ka taea e kore moe. Here a reira ko te takahi nui o te manawataki circadian o te whaea.

Ture o ungeri circadian

Me e taea ki te urutau ki tetahi hōtaka te tangata, no te mea e taea e te ora whakahere maha hitimahuta, e taea te whakaatu pānga tino kino i runga i te karaka koiora. Anei ētahi tohutohu e nehenehe e tauturu te tautoko i te ungeri circadian tangata:

• Ki te ko te tangata he rere, i te rawhiti ki te hauauru he pai ki te whiriwhiri i te rere ata, a i te hauauru ki te rawhiti - i runga i te anga ke, te ahiahi. I roto i tenei take, i mua i te westbound rere ra e rima kia tamata koe ki te haere ki te moe hoki o haora i te tokorua i muri. Te rawhiti, i runga i te anga ke - mo o haora mua te tokorua.
• Waihoki, haere wawe te mutunga ranei ki te moenga, he reira taea ki te faaineine i me ki te iriti pere haora i roto i te raumati hotoke ranei.
• Me tamata koe ki te haere ki te moenga e kore i muri i te 23:00 - te mana'o e e ka muri 7-8 haora te moe. Te kore, haere utu i mua.
• I roto i te take o te mahi neke, tetahi atu huru ranei, me te tiki i te tangata tona wahi moe o te tahi atu hawhe o te ra, ranei, i roto i te wā tino, i te ra e whai ake nei.
• e kore te mahi e hoatu atu e moe ana i runga i te wiki. Hoki 4-5 ra i taea e na ngenge e kore e otsypaniya wiki kia nui te tinana. kia ranei tupu te reira i te tahi atu - kia whiwhi i te whakapono teka e reira he kahore rohirohi, a ka whakamamaetia te tinana ohoroa. E kore e taea ki te kawe i te tinana ki te tino, ki te ite tona kaha. Ka taea e te mau hopearaa e tino nui.

ūngeri circadian maimoatanga kore

tukinotia disorders ūngeri Circadian e i muri i te tātaritanga i hurihia. Ko te whāinga o te maimoatanga he ki hoki te tinana tangata ki te mahi noa, te mahi whakaora o te karaka koiora. tukinotia te maimoatanga matua me te nuinga noa o te whakararuraru, manawataki circadian te ki te marama kanapa chronotherapy ranei. whakamahia Bright therapy marama te ki te whāinga, ki te whakahoki i te mahi noa o te tinana tangata, whakapumautia te mahi o tona karaka koiora ā-. Tenei tikanga homai hua nui mō te iwi e whai ungeri moe circadian e ohorere.