Kua hē te karaka tūturu o tō tinana? Me ako tātou i te AZ o te Circadian Rhythm!

I ētahi wā, ka rite koe ki te kore e taea te moe ina haere koe ki te moe i te pō, engari kua ngenge rawa koe ki te ara ake i te ata, kua hiamoe rawa hoki ki te mahi i tetahi mea i te awatea? Kei te ngenge rānei koe, kei te hiakai hoki i ētahi wā o te rā? Ehara i te mea ko koe anake, he tokomaha o tātou e pāngia ana e ēnei raruraru. Ko te tino take o ēnei mea katoa ko te 'karaka' iti, engari he tino kaha i roto i ō tātou tinana. I roto i te rongoā, ka kiia tēnei ko te ' circadian rhythm' . I tēnei rā, me kōrero tātou mō tēnei karaka tinana whakamiharo.

He aha te tikanga o tēnei karaka tinana (Circadian Rhythm)?

Ki te kī māmā noa, ko tō circadian rhythm te tauira o ngā mahi a tō tinana i roto i te rā 24-hāora. Hei whakamārama, koinei te karaka ā-roto o tō tātou tinana. Ko tēnei karaka te mea e kī ana ki tō tātou tinana, "Āe, kua tae ki te wā moe," me "Kua tae ki te wā oho ake."

Whakaarohia kei roto i tō tinana tētahi kaiārahi iti, e whakahaere ana i ngā tukanga katoa o roto i tō tātou tinana mō ngā hāora 24 o te rā, pērā i te kaiārahi i tētahi ōkestra. Ehara i te mea ko te moe anake, engari he maha atu anō ngā mea, pērā i te mahi a ā tātou homoni, ngā tukanga nakunaku, me te pāmahana o te tinana, ka puta katoa i runga i tēnei manawataki.

Kei roto i ō tātou tinana te whakatakotoranga o tēnei karaka, e ārahihia ana e tō tātou roro. Engari ka taea hoki e ngā āhuatanga o waho pērā i te mārama te awe i tēnei manawataki. Hei tauira, ina pā te mārama ki ō kanohi, ka tukuna e ngā pūtau o ō kanohi he karere ki tō roro e mea ana, "Āe, kua awatea inaianei, ā, ka taea e tātou te whakamutu i te hanga i te homoni hiamoe melatonin ." Koinei te huarahi e whiwhi ai tātou i te tohu kia ara ake i te ata.

He pēhea te mahi a tēnei mataaratanga?

Mā te Circadian Rhythm ka whakarite kia mahi pai rawa atu ngā tukanga o tō tātou tinana i ngā wā rerekē i roto i te wā 24-hāora. Ko te kupu "Circadian" i ahu mai i te kupu Latina "circa" ko tōna tikanga "huri noa i te rā" (circa - huri noa, diem - rā).

Mā tēnei manawataki ka whakarite ngā pūnaha tinana me ngā pūnaha hinengaro katoa o tō tinana. Hei tauira:

• Ko tā tātou pūnaha endocrine e whakahaere ana i ngā homoni pēnei i te cortisol hei whakapau kaha.
• Ka whakaputa pūmua tā tātou pūnaha nakunaku i runga anō i te wā e kai ana tātou.

E hono ana tēnei manawataki circadian katoa ki tētahi karaka matua i roto i tō tātou roro. Kei roto i tētahi rōpū pūtau iti e kiia nei ko te suprachiasmatic nucleus (SCN) i roto i te hypothalamus o te roro tēnei karaka matua. I te roanga o te rā, ka tukuna e ngā ira o tēnei SCN (ngā ira karaka ā-roto) ngā tohu hei whakahaere i ngā tukanga katoa o te tinana.

Ko te mea nui ko tēnei wāhanga o te SCN he tino tairongo ki te mārama. Ko te mārama te mea matua e whakahaere ana i ngā tohu e tukuna ana e te SCN ki ētahi atu karaka o te tinana. Koia te take e tino hono tata ai tō tātou (Circadian Rhythm) ki te huringa o te ao me te pō.

Ka rerekē tēnei auau i te pakeketanga?

Ae, ka rerekē tēnei auau tūturu i a tātou e pakeke haere ana. Kia kite tātou me pēhea.

Kei te pēhea ngā pēpi nohinohi?

Kāore te pēpi whānau hou e whanake i tēnei (Circadian Rhythm) tae noa ki te torutoru marama te pakeke. Koia te take he tino koretake, he koretake hoki tā rātou moe i ngā rā tuatahi, i ngā wiki, me ngā marama. Ka tīmata te whanake o tēnei auau i te huringa o te tinana o te pēpi, me te taunga ki tōna taiao hou.

• I te toru marama pea te pakeke o ngā pēpi ka tīmata ki te whakaputa i te melatonin, he homoni e āwhina ana i a rātou ki te moe.
• Ka piki te homoni cortisol i waenga i te 2 me te 9 marama.

Kia mau tēnei auau, ka whai wā moe auau ngā tamariki nohinohi me ngā kōhungahunga. Me moe rātou mō te 9-10 hāora i te pō.

Ngā huringa o ngā taiohi

I te taenga atu o tāu tamaiti ki tōna taiohitanga, ka rerekē pea tōna manawataki circadian. Ka kiia tēnei ko te whakaroa i te wā moe . Ko te tikanga ka rerekē tana tauira moe. Ko te tamaiti i moe i te 8, i te 9 rānei i te pō i a ia e tamariki ana, tērā pea kāore e taea e ia te moe i taua wā.

Inaianei ka tīmata rātou ki te ngenge i te pō. Ka tīmata te piki o ō rātou taumata melatonin i te 10, i te 11 rānei i te pō. Nā te mea ka moe pō rātou, me moe roa ake rātou i te ata. Kaua e wareware ko ngā tamariki nohinohi tonu e hiahia ana ki te moe mō te 9-10 hāora i te pō.

Te tūnga o ngā pakeke

Ki te whai ngā pakeke i ngā tikanga hauora, ka taea e rātou te pupuri i tētahi manawataki circadian pumau. Ki te whai koe i tētahi tikanga auau, ā, ka moe koe i te 7-9 hāora i te pō, ka ōrite tonu tō wā moe me tō wā oho ake.

Engari mō te tangata neke atu i te 60 tau te pakeke, ka kite pea koe ka rerekē tēnei auau i a koe e pakeke haere ana. Tērā pea ka moe wawe koe, ā, ka ara ake i te ata. He wāhanga tēnei o te tukanga koroheketanga noa.

He aha ngā mea ka taea te whakararu i te karaka tinana o tō tātou tinana?

Ahakoa he nui te pānga o te mārama me te pōuri ki ō tātou autaki tūturu, he maha atu anō ngā mea ka pā ki tēnei.

• Tauira kai: Kai kore he rohe wā.
• Taumahatanga: Ka taea e te taumahatanga nui te whakarerekē i te mahi a ngā homoni me te pā ki te moe.
• Korikori tinana: He wā o te awatea hei korikori tinana. Ina koa ko te korikori tinana taumaha i te pō.
• Te pāmahana: Ko te pāmahana o te taiao e noho nei tātou me tō tātou tinana.
• Ngā Hāora Mahi: He nui te pānga o tēnei ki te hunga e mahi ana i te pō, i ngā huringa mahi rānei i waho o te hāora mahi.
• Haere: Ina koa ka haereere koe i waenga i ngā whenua me ngā rohe wā rerekē.
• Ētahi rongoā: Ētahi rongoā ka tangohia e koe.
• Ngā āhuatanga hauora hinengaro: Ngā āhuatanga pēnei i te pouri.
• Ētahi atu āhuatanga hauora: Ina koa ko ngā mate e pā ana ki te roro.
• Ngā whanonga moe kino: Ngā mea pēnei i te titiro ki tō waea pūkoro tae noa ki te pō, me te kore e haere ki te moenga i te wā kotahi.

Ngā Mate Urutā Circadian

I ētahi wā, ko ngā panonitanga o tō manawataki circadian he tohu pea mō tētahi mate hauora kino ake. Ka kiia ēnei he Circadian Rhythm Disorders . Kia mārama tātou i a rātou mai i te ripanga i raro nei.

Ka aha mēnā ka whakararuraruhia tēnei manawataki?

He mea tino nui te pupuri i te manawataki porohita mō tō tātou hauora. Mēnā ka whakararuraruhia tēnei manawataki, ā, kāore koe e whiwhi i te nui o te moe e hiahiatia ana e koe, ka ara ake pea he raruraru hauora mō te wā poto me te wā roa.

Ngā mea ka taea te tupu i roto i te wā poto:

• Te whakaroa i te whakaora o te patunga.
• Ngā huringa o ngā homoni.
• Ngā raruraru nakunaku.
• Ngā huringa rerekē o te pāmahana tinana.
• Te ngoikore me te kore kaha.
• Te ngaronga o te mahara.

Mena ka haere tonu tēnei āhuatanga, ka ara ake pea ngā raruraru mō te wā roa:

Ka pā pea ngā raruraru o tēnei manawataki ki ngā pūnaha maha o tō tātou tinana.

• Pūnaha manawa - mate ngakau, toto toto tiketike.
• Te pākia o te pūnaha io - te mate huka, te momona.
• Pūnaha gastrointestinal - ngā āhuatanga pēnei i te gastritis.
• Pūnaha Endocrine - he koretake o ngā homoni.
• Pūnaha io - ngā raruraru hinengaro, ngā raruraru mahara.

Āe, me pēhea te whakatika i tēnei karaka pōrearea?

Hei whakahoki i tō manawataki circadian ki tōna huarahi tika, me āwhina e koe tō tinana ki te whai i tētahi mahinga hauora mō ngā haora 24. Mā ēnei tohutohu koe e āwhina:

• Whakatūria he mahinga auau: Ngāna kia haere ki te moe, kia ara ake hoki i te wā kotahi i ia rā. Ngāna kia piri ki tēnei i ngā wā katoa e taea ana, ahakoa i ngā wiki mutunga.
• Haere ki waho i te ata: Mā te whitinga o te rā i te awatea, inā koa i te ata, ka tukuna he tohu ki tō tinana e mea ana, "Kua awatea, kua tae ki te wā kia ara ake."
• Whakakorikori Tinana: Me mahi i ētahi mahi whakakorikori tinana i ia rā. Engari kaua e whakakorikori tinana nui rawa i mua i te wā moe.
• Whakaritea te taiao mō te moe whakamarie:Kia pōuri, kia marino, kia pai hoki te pāmahana o tō rūma moe. Whakamahia he moenga me he urunga pai.
• Āta karohia ēnei i te ahiahi: Āta karohia te kawheine (kawhe, tī), te nikotīni (hikareti), me te waipiro.
• Kaua e pā ki ngā mata i mua i te moe: Mā te mārama kikorangi o ngā waea pūkoro, ngā papahikohiko, me ngā pouaka whakaata ka whakaaro tō tātou roro he awatea tonu. Ka whakaitihia te hanga o te homoni moe melatonin. Engari, me mahi i tētahi mea pēnei i te pānui pukapuka, te whakaaroaro rānei.
• Whakawhāitihia te moe i te awatea: Ki te moe koe i te awatea, kia poto noa iho (20-30 meneti). Kaua e moe i te ahiahi, i te pō rānei.

Āhea tātou me kōrero ki te tākuta mō tēnei mea?

He maha ngā wā ka hiahia pea koe ki te kōrero ki te tākuta mō tētahi raruraru o tō circadian rhythm. Mēnā ka pāngia koe e tētahi o ēnei mea mō te wā roa, me toro atu ki tō tākuta tonu.

• Mena he uaua ki a koe te moe i te nui e hiahiatia ana i ia pō.
• Ki te kore koe e moe ngāwari.
• Mena ka ara ake koe i waenganui pō i te nuinga o te wā.
• Mena he uaua ki a koe te ara ake i te ata, mena kei te ahua kore ora tō tinana.
• Mena ka tino ngenge koe, ka hiamoe hoki i te awatea.

Ko tō manawataki circadian te huarahi a tō tinana ki te pupuri i a koe i roto i te karaka 24-hāora. Ka āwhina i a koe ki te pupuri i tētahi huringa moe-ara hauora. Ka taea e koe te āwhina ki te pupuri i tēnei manawataki mā te noho i tētahi momo noho ora, hauora, me te okioki nui. Mena kei te uaua koe ki te moe, ki te ngenge rānei i te awatea, kaua e ngana ki te whakahaere ko koe anake, engari me toro atu ki tō tākuta mō ētahi tohutohu. Ka taea e ia te āwhina i a koe kia hoki ki te huarahi tika.