Kua whakararuraruhia tō āhua moe? Me kōrero tātou mō ngā Mate Moe o te Rīwai Circadian!

He uaua hoki ki a koe te moe i te pō? He ara ake rānei koe i te ata? He hiamoe koe i ētahi wā i te awatea? Tata ki te katoa ka pāngia e tētahi, e rua rānei o ēnei raruraru moe. Engari ki te mau tonu ēnei āhuatanga, ā, ki te pā ki ō mahi o ia rā, tera pea he mate moe circadian rhythm tōu, ka kōrerohia e tātou tēnei. Kaua e manukanuka, ka kōrerohia e tātou tēnei mea kia māmā noa iho, kia mārama ai koe.

He aha tēnei "Rīwai Ā-Rohe"? He māmā noa iho...

Nō te reo Latina te kupu "circadian". Ko tōna tikanga he rite ki te "huri noa i te rā." Nō reira, ko te circadian rhythm he huringa taiao, tata ki te 24 hāora te roa i roto i ō tātou tinana. He rite ki tētahi karaka iti i roto i ō tātou tinana. Mā tēnei karaka tātou e tohutohu mai āhea tātou moe ai, āhea hoki tātou ara ake ai. Ehara i te mea ka āwhina noa i a tātou ki te moe, engari ka āwhina anō hoki ki te whakahaere i ngā mea maha i roto i ō tātou tinana, pērā i te mahi homoni, te pāmahana o te tinana, me te hiahia kai.

Mō te nuinga o te tangata, ka mahi aunoa tēnei karaka tinana, kāore he raruraru. Engari mō ētahi tāngata, ka pōhēhē tēnei tukanga. Koinei te wā ka puta ai ngā Mate Moe o te Rīwai Circadian . Ko te tikanga ka pōhēhē tō huringa moe-ara.

He aha ngā momo mate manawataki circadian?

He maha ngā momo o ēnei mate. Me titiro tātou ki ētahi o ngā momo matua:

• Mate Pūngao Rererangi: Kua rongo pea koe i tēnei. Ina haere ohorere tātou ki tētahi whenua he rerekē te rohe wā, ka roa te wā e urutau ai tō tātou karaka tinana ki te wā hou. Koinei te mea e kiia nei e tātou ko te pūngao rererangi.
• Mate Moe Mahi Hurihuri (SWSD): Ki te mahi koe i te pō, ka pāngia koe e tēnei. Ina moe tātou i te awatea, ina mahi i te pō, he uaua ki te karaka tinana te urutau ki tēnā. Whakaarohia, ina haere a Sunil ki te mahi i te pō, kāore ia e moe pai i te awatea, ā, kei te hiamoe tonu ia ina mahi ia i te pō.
• Te Mate Moe-Ara Whakaroa (DSWPD): Koinei te wā ka moe te tangata, ā, ka ara ake i muri i te rua hāora, neke atu rānei i te wā noa. Hei tauira, ka ara ake ētahi i te 2-3 i te ata, ā, ka moe tae noa ki te 11-12 i te pō. He mea tino noa tēnei i waenga i ngā tamariki me ngā taiohi.
• Te Mate Moe-Ara Matatau (ASWPD): He rerekē tēnei i te mate o mua. Ka moe koe i te 6-7 i te ahiahi, ā, ka ara ake i te 2-3 i te ata. He nui ake te kitea o tēnei i waenga i te hunga kaumātua.
• Te Mate Moe-Ara Auau (ISWRD): I roto i tēnei āhuatanga, he tino auau ngā wā moe me te oho ake, kāore he tauira. He poto ngā moe i ētahi wā i te rā. He maha ngā wā ka pā tēnei ki te hunga e pangia ana e ngā mate roro pirau pērā i te mate wareware.
• Mate Moe-Ara Kore-24-Hāora (N24SWD):Kāore te karaka o tō rātou tinana i te 24 hāora. Tērā pea he 25, he 26 rānei hāora. Nō reira, he roa ake te wā moe. He maha ngā wā ka kitea tēnei i roto i te hunga matapo.

Hei tāpiritanga, i ētahi wā ka puta ngā raruraru moe kāore e tino uru ki tētahi o ēnei kāwai, engari nā te raruraru o te manawataki circadian. Ka karangahia ēnei e ngā tākuta ko te "mate moe-ara circadian kāore i tohua kētia".

He pēhea te noa o ēnei mate? Ka pāngia te katoa?

Ina hoki, i tua atu i te jet lag me te mate mahi huringa, he tino onge ētahi atu mate manawataki circadian. E kiia ana ka pāngia e ēnei mate tata ki te 3% o te taupori o te ao.

Heoi, he raruraru noa te jet lag mō ngā kaihaerere rererangi, inā koa ka haere ki tētahi wāhi he neke atu i te rua hāora te rerekētanga o te rohe wā. Kua kitea hoki ko te mate mahi huringa e pā ana ki te hautoru o te hunga e mahi ana i ngā huringa pō.

He aha ngā tohu o ēnei mate manawataki circadian?

Ko ngā tohu o ēnei mate e pā ana ki te moe me te ara ake. Kei roto i ēnei ko ngā huringa o tō huringa moe, te āhua rānei o te whanaungatanga o tō tinana ki te ao me te pō.

Tērā pea ka rerekē ngā tohu i runga i te mate. Tirohia mēnā kei a koe ētahi o ēnei tohu:

• Te uaua ki te moe i te pō (Te kore moe): Te kore e taea te moe mō ētahi haora i muri i te haere ki te moenga.
• Te ara ake i waenganui o te moe: Te ara ake i waenganui pō, i te atatu rānei, kāore i moe tika.
• He uaua ki te moe anō i muri i te oho ake.
• Te oho ake i te ata i tō whakaaro.
• Te uaua ki te oho ake i te ata (Sleep Inertia) , te kore rānei e ōrite te moe me te wā oho ake.
• Te hiamoe nui rawa atu i te awatea (Hypersomnia): Ka hiahia koe ki te moe i te awatea.
• Te hiahia ki te moe i te awatea.
• Te ngenge tonu.
• Te mamae o te upoko.
• Ngā āhuatanga pēnei i te ahotea, te pouri, te riri nā te kore moe.

Whakaarohia, ahakoa ka moe koe i te 10 i te pō, kāore e taea e koe te moe tae noa ki te 1 i te ata. Ahakoa e hiahia ana koe ki te ara ake i te 6 i te ata, e ahua ana tō tinana kāore he kaha. Ka hiamoe koe i te rā roa, ā, kāore e taea e koe te mahi i tetahi mea tika. Ki te haere tonu tēnei āhuatanga, he tohu pea tēnei o te mate manawataki circadian.

He aha ngā pūtake o ēnei mate?

Tērā pea ka pāngia te hunga whai mate manawataki circadian e ētahi huringa i roto i te "karaka" tūturu o ō rātou tinana, i ngā tukanga rānei e pā ana. I ētahi wā, ka puta tēnei i tētahi raruraru i tētahi wāhanga motuhake o te roro.

Kei roto i tēnei he wāhanga o tō tātou roro e kiia nei ko te hypothalamus . Kei roto i tēnei he rōpū o ngā neurons motuhake e kiia nei ko te suprachiasmatic nucleus (SCN).Koinei te "karaka matua" o tō tātou tinana. Ahakoa kāore he awe o waho, he maha tonu ngā wā ka whakaritea te tinana tangata ki tētahi huringa moe-ara ake e neke atu ana i te 24 hāora.

Ka taea te whakaputa i ngā mate manawataki circadian e:

• Te kino o te roro, te whakararuraru rānei i te mahi a te roro: Hei tauira, ngā mate roro e pirau ana, ngā whara o te mahunga, ngā mate pāwera pērā i te mate pukupuku roro (encephalitis).
• Te ngoikore o te tirohanga: Ko te wāhanga e kiia nei ko te SCN e pā tika ana ki ō tātou kanohi. Koia te take he mea nui te māramatanga mō te karaka o tō tātou tinana. Nō reira, ko te hunga kua pakaru ō rātou kanohi, retina, io whatu rānei, ka nui ake te tūponotanga ka pāngia rātou e ēnei mate.
• Haereere: Ko te jet lag te hua o te whanaketanga o ngā hangarau hou. Ka tere ake tā tātou haereere, engari kāore e taea e ō tātou tinana te urutau ki taua tere.
• Te Mahi: Ko te hunga e mahi ana i ngā huringa pō ka pāngia pea e ēnei mate nā taua huringa mahi.
• Ngā take kāore i te mōhiotia: Ka pāngia ētahi tāngata e ēnei mate nā ngā take kāore e taea e ngā tākuta te tohu.

He aha ngā āhuatanga ka whakanui ake i te mōrearea o te whakawhanaketanga o ēnei mate?

Tērā ētahi āhuatanga ka paku whakanui ake i te mōrearea o te whakawhanake i ēnei mate manawataki circadian. Ko ētahi o ēnei ka taea e tātou te whakahaere, ko ētahi kāore e taea.

• Tau: He nui ake te tūponotanga ka pāngia ngā tamariki me ngā taiohi e te tauira moe-ara whakaroa (DSWPD), ko te hunga neke atu i te 60 tau te pakeke ka nui ake te tūponotanga ka pāngia e te tauira moe-ara wawe (ASWPD).
• Ngā awe ira: Ka taea te tuku iho i ētahi āhuatanga moe mai i ō tātou mātua. Kua kitea hoki e ngā rangahau ka piki ake te mōrearea o te whakawhanake i ēnei mate i ētahi whakarerekētanga ira .
• Te ahunga o te haere: He nui ake te pānga o te jet lag ki a koe ina haere koe ki te rawhiti (kei te wāhi e ahu whakamua ana tō huringa moe) i te wā e haere koe ki te hauauru (kei te wāhi e huri ana tō huringa moe).
• Ngā huringa i te wā e whakawhiti ana i te huringa mahi: Tērā pea ka pāngia ngā kaimahi o te huringa mahi e ēnei raruraru ina huri rātou ki tētahi huringa ka tīmata wawe atu i tā rātou i mōhio ai.
• Ngā huringa whanaketanga roro: Ko te hunga whai mate pēnei i te ADHD (mate kore aro nui) me te Autism Spectrum Disorder ka nui ake te tūponotanga ka pāngia e ēnei mate manawataki circadian.

He aha atu ngā raruraru ka puta mai i ēnei mate?

He rerekē ngā mate manawataki circadian. He iti noa te pānga o ētahi, ko ētahi ka whakararuraru nui i tō oranga.

• Ngā mahi kura me te kore angitu i te mahi: Tērā pea ka uaua ki te hunga whai mate pēnei te noho i te wā tika mō te kura me te mahi.
• Ētahi atu raruraru moe: Tērā pea he raruraru moe anō tō ēnei tāngata, pērā i te kore moe roa .
• Te whakamahinga o ngā raau taero:Tērā pea ka whakamatautauria ētahi tāngata ki te whakamahi i ngā pire moe ka hokona kore utu, te waipiro, ētahi atu raau taero rānei (me te kore rānei he whakahaunga a te tākuta) hei moe. Ka arahi pea tēnei ki te mōrearea o te whakawhanake i te waranga waipiro, tarukino rānei (te mate whakamahi waipiro, te mate whakamahi matū rānei) .
• Ngā aituā me ngā whara: Ka nui ake te mōrearea o ngā aituā i te wā e taraiwa ana, e whakahaere ana rānei i ngā mīhini taumaha i te hiamoe i te awatea.

Me pēhea te mōhio o ngā tākuta mēnā kei a koe ēnei mate?

Hei tātaritanga mō te mate manawataki circadian (haunga te jet lag), me whakaatu ngā tohu mō te iti rawa o te toru marama. Ka whakamahia e te tākuta ētahi tikanga hei tātaritanga i ēnei mate:

• Ngā Pātai, ngā hītori hauora, me te kōrero ki a koe: Ka kohia e mātou ngā mōhiohio mā te pātai atu mō ō tohumate, ō whanonga moe, me tōna pānga ki tō mahi.
• He whakamātautau tinana me te whakamātautau io: Mā tēnei ka tirohia ngā āhuatanga hauora kē atu e puta ai ēnei tohu.
• Ngā whakamātautau taiwhanga: Tērā pea ka whakahaerehia ngā whakamātautau huware, toto, me te mimi. Ka taea e ēnei te tirotiro i ngā taumata homoni me ētahi atu tohu hei āwhina i te whakatau i te momo me te pūtake o te mate.
• Ngā matawai whakaahua: Ka taea te whakamahi i ngā mea pēnei i te matawai (CT) me te matawai (MRI) hei tirotiro mēnā he raruraru kei te roro.
• Ngā rātaka moe: Ka tono pea tō tākuta kia pupuri koe i tētahi rātaka hei tuhi i ō tauira moe.
• Actigraphy: He taputapu aroturuki nekehanga tēnei e mau ana ki te ringaringa. He rite tōna āhua ki tētahi mātaaratanga. Tērā pea ka tonoa koe kia mau i tēnei taputapu mō ngā hāora 24 o te rā, mō ētahi rā, mō ētahi wiki rānei. Ka tātarihia e ia ō tauira mahi.

I runga i ō tohu me ngā mea e whakapaetia ana e tō tākuta, ka mahia pea ētahi atu whakamātautau. Mā tō tākuta koe e kōrero atu mō tēnei.

He aha ngā rongoā mō tēnei? Kāore e taea te rongoā?

Ka rerekē te maimoatanga mō ngā mate manawataki circadian i runga i te momo mate kei a koe me ō āhuatanga takitahi. Tērā pea kei roto i ngā maimoatanga tētahi, neke atu rānei o ēnei e whai ake nei:

• Te whakahaere i te māramatanga:
• Te tango i te melatonin, i ngā rongoā rite rānei e ai ki ngā tohutohu a te tākuta:
• Te whakarerekē i ngā whanonga e pā ana ki te moe (Te Hauora Moe):

He aha te āwhina e taea ai e te whakahaere i te māramatanga?

Ko te wāhanga o tō tātou roro e kiia nei ko te SCN e hono tika ana ki te retina o ō tātou kanohi. Koia te take he nui te pānga o te māramatanga ki tō tātou karaka tinana. Mena kua tae atu koe ki tētahi toa taputapu nui, ā, kua kite koe i te wāhanga rama, kua kite pea koe i ngā momo pūangi ma rerekē te tae. He kikorangi, he kōwhai, he mātao, he mā mahana. Mena he mate manawataki circadian tōu, ka taea e koe te āwhina ki te whakahaere i tō huringa moe-ara mā te whakarerekē i te kanapa me te tae o te mārama e karapoti ana i a koe.

I te nuinga o te wā, ka āwhina te mārama kanapa i a koe kia ara ake, ka āwhina te mārama ngoikore i a koe kia moe.Nō reira, ngana ki te whakakā i ngā rama kanapa ina ara ake koe i te ata. Whakaitihia ngā rama ina haere koe ki te moe i te pō.

Waihoki, ka taea e koe te whakarerekē i te tae o te mārama. Whakamahia te mārama matao (kikorangi) i te awatea anake, nā te mea he tino tairongo tō tātou roro ki te mārama kikorangi. I te ahiahi, whakamahia te mārama mahana, kōwhai.

Ka ahu mai hoki te mārama kikorangi i ngā mata pēnei i ngā pouaka whakaata, ngā rorohiko, me ngā waea atamai. Ka taea e koe te āwhina i tō moe mā te huri i ngā tautuhinga tae o ō rātou mata me te whakaiti i tō rātou whakamahinga i mua i te moe.

He aha ngā momo rongoā e wātea ana?

Ka whakaputa noa ō tātou tinana i tētahi homoni e kiia nei ko te melatonin . Koinei te mea e whakahaere ana i tō tātou manawataki circadian, ā, e whakamoe ana i a tātou. Ki te hiahia koe ki te tango i te melatonin ki waho, he mea nui kia kōrero koe ki tētahi tākuta kia mōhio ai koe ki te horopeta tika. Ka taea te hoko i ngā tāpiringa melatonin i ngā whare rongoā. Kei reira anō hoki ngā rongoā e mahi ana i te huarahi kotahi me te melatonin, hei tauira ko Tasimelteon , ko Ramelteon rānei. E taunakihia ana ēnei e ngā tākuta mō ngā mate manawataki circadian. Kaua rawa e whakamahi i aua rongoā me te kore he tohutohu hauora.

He aha te akuaku moe?

Ko te kupu "akuaku moe" he kupu e whakamahia pinepinetia ana e ngā tākuta. E pā ana ki ngā whanonga ka taea te whakapai ake i te kounga me te nui o te moe. Tirohia mēnā ka taea e koe te tango i ēnei tikanga:

• Whakamātauria te haere ki te moe i te wā kua whakaritea, me te ara ake i te wā kua whakaritea. He mea nui kia mahia tēnei i te wā kotahi i ia rā.
• Hurihia tō wā moe mārire. Kaua e hanga i tētahi huringa nui i te wā kotahi.
• Whakaritea he wā kia nui ai te moe.
• Whakatūria he tikanga i mua i te moe (hei tauira, te pānui pukapuka, te kaukau i roto i te wai mahana)
• Kaua e whakamahi i ngā rama kanapa me ngā mata hiko (waea, pouaka whakaata) i te wā e tata ana ki te wā moe.
• Āta karohia te waipiro me ngā kai taumaha e tata ana ki te wā moe. Me whakawhāiti hoki te inu wai.
• Whakamahia tō rūma moe mō te moe me te moe anake. Kaua e mahi i ngā mea pēnei i te mahi, te mātakitaki pouaka whakaata rānei i runga i te moenga.

Ka taea te ārai i ēnei mate manawataki circadian?

He maha ngā mate manawataki circadian ka puta mō ngā take kāore tātou e mōhio ana, me ngā take kāore e taea e tātou te whakahaere. Ka taea e koe te whakaiti i tō tupono ki ētahi o aua mate. E kiia ana ko te jet lag he hua noa o te haere rererangi.

Engari he tino uaua ki te ārai i ētahi mate manawataki circadian, inā koa ka puta mai i te kino o te roro, i ngā awe ira, i ngā āhuatanga tuku iho rānei mai i ngā mātua.

He aha taku e tumanako atu ai mēnā ka pā mai tēnei momo whara ki ahau? Kia pēhea te roa o tōna pānga?

Mena he mate manawataki circadian tōu, ka rerekē ngā āhuatanga ka pā ki a koe i runga i te momo mate kei a koe. I te nuinga o te wā, ka uaua koe ki te moe i a koe e ngana ana ki te moe, ā, ka hiamoe koe i te wā e tika ana kia ara ake koe. Ka taea e koe te whakahaere, te whakaiti rānei i ēnei tohu mā te whakarerekē i ō tikanga moe me te whiwhi maimoatanga.

Ko te mea nui, ahakoa kāore ngā mate manawataki circadian e tino kino, ka taea e rātou te whakanui ake i te tūponotanga o ngā āhuatanga kino. Ki te moe koe i a koe e taraiwa ana, e mahi ana rānei me ngā mīhini taumaha, he tino kino tēnā, tika?

Ko te roa o te ora o ngā mate manawataki circadian e whakawhirinaki ana ki ngā āhuatanga maha, tae atu ki te momo mate kei a koe, te pai o tō whai i ngā tikanga akuaku moe, me te pai o tō urupare ki te maimoatanga. I ētahi wā ka pumau tonu ēnei mate, inā koa ko ngā mea i puta mai i te kino o te roro mai i ngā mate roro pirau. Ka taea e tō tākuta te kōrero atu ki a koe mō ngā mea hei tumanako atu i runga i tō āhua.

Heoi, ka pai ake ētahi mate o te manawataki circadian. Ko te jet lag tētahi o aua mate. Ka roa pea mai i te rua rā ki te rua wiki (ka roa ake te rerekētanga o te wā, ka roa ake ngā tohu). Ka taea hoki te pai ake te mate o te mahi whakawhiti mā te mahi tonu i ngā huringa pō, mā te huri rānei ki ngā huringa awatea.

Me pēhea taku tiaki i ahau anō? Me toro atu ahau ki te tākuta?

Ki te whakapae koe he mate manawataki circadian tōu, he mea pai kia toro atu koe ki tētahi tākuta, inā koa he tohunga rongoā moe, he tohunga hinengaro rongoā moe whanonga rānei. Mā te mahi i tēnei i te wā wawe ka āwhina i a koe ki te karo i ngā raruraru nui pērā i ngā aituā me ngā raruraru i te mahi, i te kura rānei nā te hiamoe i te awatea.

Kia kite koe i tētahi tākuta, ā, kia whiwhi koe i te tātaritanga mate, he mea nui kia whai i ngā tohutohu a te tākuta. Ina koa ka tae ki te whakarerekē i ō tikanga moe, ō whanonga, me ō mahinga. He mea nui te akuaku moe.

Ko ētahi atu mea hei āwhina i a koe ki te whakahaere i tēnei mate, ka rerekē pea i runga i te mate kei a koe me ō āhuatanga. Ko tō tākuta te puna mōhiohio pai rawa atu mō ngā mea ka taea e koe te mahi hei whakaiti i ō tohu me te ārai i ētahi atu raruraru.

He aha ngā pātai me pātai atu e au ki taku tākuta?

Ina haere koe ki te tākuta, kia maumahara ki ēnei pātai:

• He aha te momo mate manawataki circadian kei a au?
• He take e taea te tautuhi mō taku mate?
• He aha te pānga o tēnei ki taku tauira moe me taku ara ake?
• He aha ngā kōwhiringa maimoatanga mō tēnei?
• Kia pēhea te roa o te noho o tēnei mate?
• He aha taku e taea ai te whakahaere i tēnei mate?
• Mena kei a au tēnei mate, he aha ngā mea me karo, me kore rānei e mahia e au?

Hei whakamutunga, ngā mea hei maumahara... (Karere hei tango ki te kāinga)

Ka pāngia pea tātou e ngā raruraru moe kāore e taea te whakahaere mā te āta whakaaro. He pono tēnā. Heoi, ki te whakaaro koe he mate manawataki circadian tōu, kaua e wehi ki te toro atu ki te tākuta. He maha ngā huarahi hei rongoā me te whakahaere i ēnei āhuatanga. Mā te mahi pera, ka taea e koe te whakahoki i te huringa moe-ara tūturu o tō tinana ki te huarahi tika. Kātahi ka taea e koe te whakamahi pai i tō rā, te moe pai i te pō, me te pai ki tō hauora me tō oranga tinana 24 hāora ia rā. Kāore koe i te mokemoke, nō reira kaua e mangere ki te tono āwhina!

Moe , manawataki circadian, mate moe, kore moe, karaka tinana, karaka koiora, tauira moe