E mōhio ana koe ki tēnei karaka whakamiharo i roto i tō tinana (Circadian Rhythm)? Me kōrero tāua!

Kua rongo pea koe he karaka taiao whakamiharo kei roto i ō tātou tinana katoa. Koinei te mea e kiia nei e tātou i roto i ngā kupu hauora ko te circadian rhythm . He māmā noa iho, koinei te mea e kī ana ki ō tātou tinana āhea me moe, āhea me ara ake. He rite ki tētahi kaiārahi iti i roto i ō tātou tinana, e ārahi ana i ā tātou tukanga koiora 24 hāora ia rā. He mea whakamiharo?

Nā, he aha tēnei (Circadian Rhythm)? Hei whakamārama tika...

Ka huaina tēnei ko te karaka ā-roto o te tinana . E mahi ana i runga i te huringa 24-hāora. Ehara i te mea ko ngā huringa moe me te ara anake e whakahaere ana i a tātou, engari ko ā tātou mahi homoni, te nakunaku, me te pāmahana o te tinana. Whakaarohia, ina moe koe, ina hiakai koe, ina ngenge koe, ka pāngia ēnei katoa e tēnei karaka ā-roto.

Ko tēnei (Circadian Rhythm) he mea e whakarerekētia ana e tō tātou tinana, ā, ko te roro te mea matua e ārahi ana. Heoi, ka taea hoki e ngā āhuatanga o waho, inā koa te mārama , te whakarerekē i tēnei auau. Hei tauira, ina pāngia ō kanohi e te mārama, ka tukuna e ngā pūtau o tō tātou roro he karere kia mutu te hanga i te melatonin (koinei te homoni e āwhina ana i a tātou ki te moe). Ko te tikanga o tēnei ka āwhina i a tātou kia noho mataara i te wā e mārama ana, ā, hei āwhina i a tātou ki te moe i te wā e pōuri ana.

Me pēhea te mahi a tēnei (Circadian Rhythm)?

Ko te tikanga o te kupu Latina "Circadian" ko "huri noa i te rā" (circa - huri noa, diem - rā). Ko te tikanga o tēnei, ka āwhina tēnei manawataki i ngā tukanga maha o te tinana kia rere me te tino whai hua mō te wā 24-hāora.

Mā tēnei (Circadian Rhythm) ka whakarite ngā pūnaha tinana me ngā pūnaha hinengaro o tō tātou tinana. Hei tauira, ko tā tātou pūnaha endocrine te kaiwhakahaere o ngā homoni pēnei i te cortisol, e hiahiatia ana hei tahu pūngao. Waihoki, ka whakaputahia e tā tātou pūnaha nakunaku ngā pūmua kia rite ki te wā e kai ana tātou.

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

He tino tairongo tēnei `(SCN)` ki te mārama. Ka pā te mārama ki ngā tohu e whakamahia ana e te `(SCN)` hei whakarite i ngā (Circadian Rhythms) o tō tātou tinana. Koia te take e tino honoa ai ēnei (Circadian Rhythms) ki te ao me te pō.

He pēhea tēnei (Circadian Rhythm) i roto i ngā reanga rerekē?

Kia kite tātou me pēhea te pānga o tēnei ki te katoa, mai i ngā pēpi nohinohi ki ngā pakeke.

Ngā pēpi hou, ngā kohungahunga me ngā tamariki

Ko ngā pēpi whānau hou kāore e whakawhanake i te manawataki circadian tika mō ētahi marama.Koia te take he tino rerekē ai ā rātou tauira moe i ngā rā tuatahi, i ngā wiki, i ngā marama tuatahi. Ka tīmata mārire te whanake o tēnei manawataki i te huringa o te tinana o te pēpi, ā, ka taunga ki te taiao hou.

I te nuinga o te wā ka tīmata ngā pēpi ki te whakaputa i te melatonin i te toru marama te pakeke. Ka whanake te homoni cortisol i waenganui i te rua me te iwa marama te pakeke. Kia whanakehia tēnei manawataki circadian e ngā pēpi me ngā tamariki, me whai wā moe auau rātou. I te nuinga o te wā me moe rātou i te iti rawa i te 9 ki te 10 hāora ia pō.

Tamariki nohinohi (Tamariki)

Tērā pea ka pāngia tāu tamaiti e te whakaroa o te wā moe i a ia e tamariki ana, tata ki te tekau mā toru, tekau mā whā rānei ngā tau. Ko te tikanga o tēnei ka rerekē te āhua o tōna manawataki circadian. Ko te tamaiti i moe i waenga i te 8 me te 9 i te pō i a ia e tamariki ana, tera pea ka ara ake ia tae noa ki te 10, 11 rānei i te pō, kāore e hiamoe. Nā te mea kei te piki haere ngā taumata melatonin i muri mai. Nō reira, nā te mea he roa te moe, me ara ake rātou i te ata. Me moe hoki ngā tamariki nohinohi mō te 9 ki te 10 hāora i te pō. He mea tēnei me mārama tātou ngā mātua, me āwhina hoki i a rātou.

Ngā pakeke

Ki te whai ngā pakeke i ngā tikanga hauora, me noho pūmau te manawataki circadian o te tangata. Ki te mahi koe i tētahi kaupapa mahi auau, ā, ka moe koe i waenga i te 7 me te 9 hāora i te pō, ka taea e koe te pupuri i tētahi wā moe me te wā oho ake.

Ngā tāngata neke atu i te 60 tau te pakeke

Tērā pea ka kite te hunga neke atu i te 60 tau te pakeke i ngā panonitanga o ō rātou huringa circadian i a rātou e pakeke haere ana. Tērā pea ka kite koe i a koe e moe wawe ana, ā, ka oho wawe ake i te ata. He wāhanga noa tēnei o te koroheketanga. Kāore he mea hei manukanuka.

He aha ngā mea ka pā ki tō tātou manawataki circadian?

E mōhio ana tātou ināianei ko te māramatanga me te pōuri te mea nui rawa atu ki tēnei. Heoi anō, he maha atu anō ngā mea ka pā ki tēnei:

• Ngā tikanga kai: Ka pāngia tō tātou moe e ngā wā me ngā mea e kainga ana e tātou. Ka whakararuraru pea te moe i te kai nui i te pō.
• Taumahatanga: Ina piki haere te taumahatanga, ehara i te mea ko tā tātou moe anake, engari ko taua auau katoa anō hoki ka taea te whakararuraru.
• Korikori tinana: He pai te korikori tinana, engari mā te nui rawa o te korikori tinana i te pō ka uaua te moe.
• Mahana: Pērā i te pāmahana o te taiao, ka pā anō hoki te pāmahana o te tinana ki te moe.
• Ngā mahi pō, ngā mahi taurite kore rānei: He raruraru nui tēnei mō te hunga e mahi ana i ngā mahi taurite. Ka kore e taurite te karaka tinana.
• Te haere (ina koa ko te haere ki tāwāhi): He tauira pai te 'jet lag' mō tēnei.
• Ētahi rongoā: Ka taea hoki e ētahi rongoā te whakarerekē i ngā tauira moe.
• Ngā āhuatanga hauora hinengaro: He nui ake te tūponotanga o ngā raruraru moe me ngā āhuatanga pēnei i te pouri me te manukanuka.
• Ngā āhuatanga hauora e pā ana ki te mahunga, ki te roro rānei.
• Ngā tikanga moe kino: Ngā mea pēnei i te whakamahi i tō waea pūkoro i mua i te moe me te mātaki pouaka whakaata tae noa ki te pō.

Ngā āhuatanga e pā ana ki te Circadian Rhythm

I ētahi wā, ehara i te mea noa ngā panonitanga o te manawataki o te tangata, engari he tohu pea tēnei o tētahi mate hauora kino ake e kiia nei ko te mate manawataki o te tangata . He maha ngā āhuatanga pēnei:

• Te Mate Moe Whakaroa: Ko te hunga whai mate pēnei ka kiia hoki ko ngā "night owls." Ko te tikanga ka moe rātou ka oho ake i te rua hāora, neke atu rānei i muri i te wā noa.
• Mate Moe Matatau: He rerekē tēnei i te mate o mua. Ka moe te tangata i ngā hāora e toru, neke atu rānei, i mua atu i te wā noa, ā, ka oho wawe i te ata. He mea tino kitea tēnei i roto i te hunga kaumātua, inā koa ko te hunga he ngoikore te hinengaro/pōrangi.
• Te rere o te waka rererangi: He āhuatanga ka puta ina haere koe i ngā rohe wā e toru, neke atu rānei, i te wā kotahi i runga i te waka rererangi. Ko ngā tohu ka uru atu ki te kore moe me te ngenge.
• Mate Moe Mahi Hurihuri (SWSD): Ka pā mai tēnei āhuatanga mēnā ka mahi koe i ngā hāora mahi koretake, i ngā hāora mahi rerekē rānei. Ka pā mai pea te kore moe, te uaua ki te moe, me te hiamoe i te awatea.
• Mate Moe-Ara Auau: I tēnei āhua, kāore e taea e te tinana te whakarite i tētahi kaupapa moe me te ara auau.

He mea nui: Mena kei a koe ēnei tohu, he mea nui kia toro atu koe ki te tākuta mō ētahi tohutohu.

He aha te mea ka tupu mēnā ka whakararuraruhia tō tātou manawataki circadian?

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

Ngā raruraru pea mō te wā poto:

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

Ka pāngia ngā pūnaha maha o tō tātou tinana e ngā raruraru hauora mō te wā roa :

• Pūnaha manawa: Ka piki ake pea te mōrearea o te mate manawa.
• Te Pūnaha Whakaora: Ka arahi pea ki ngā āhuatanga pēnei i te mate huka me te momona.
• Pūnaha puku: Ngā raruraru pēnei i te mumura o te puku me te gastritis.
• Pūnaha endocrine: Ngā taurite kore o ngā homoni.
• Pūnaha io: Ngā raruraru hauora hinengaro, te ngaronga o te mahara.

Me pēhea taku whakarerekē i taku (Circadian Rhythm)?

Hei tautuhi anō i tō manawataki circadian, me āwhina koe i tō tinana ki te whai i tētahi kaupapa hauora mō ngā haora 24. Mā ēnei tohutohu koe e āwhina:

• Ngāna kia mau ki tētahi mahinga o ia rā i ngā wā katoa e taea ana. Haere ki te moe i te wā kotahi, me te ara ake i te wā kotahi. Kia mau tonu tēnei i ngā wā katoa e taea ana i ngā wiki mutunga.
• Haere ki waho i te wā e mārama ana. Mā te whiti o te rā, inā koa i te ata, ka āwhina i te whakarite i tō karaka tinana. Ka kiia hoki tēnei ko te 'whakaora mārama'. Heoi, me karo koe i te kore moe roa i te wā e mahi ana koe i tēnei, nā te mea ka kino ake te āhua.
• Me mahi i ētahi korikori tinana i ia rā, engari kaua e whakakorikori tinana nui rawa i te pō.
• Waihangahia he taiao moe whakamarie. Me whakamarie te moenga e moe ai koe. Kia pai te pāmahana me te rama o te rūma mōu.
• Āta karohia te kawheine, te nikotīni, me te waipiro, inā koa i te ahiahi me te pō.
• Whakawhāitihia tō whakamahinga o ngā waea pūkoro, ngā papahikohiko, me te pouaka whakaata i mua i te moe. Ka taea e te mārama kikorangi e tukuna ana e rātou te whakararuraru i tō moe. Engari, me mahi i tētahi mea pēnei i te pānui pukapuka, te whakaaroaro rānei.
• Kaua e moe i te ahiahi, i te pō rānei. Tērā pea ka whakararuraru i tō moe i te pō.

Āhea ahau me toro atu ki te tākuta?

He maha ngā take e hiahia ai koe ki te kōrero ki te tākuta mō tō circadian rhythm. Mena kei te pāngia koe e tētahi o ēnei mea mō te wā roa, me toro atu koe ki te tākuta:

• Mena he uaua ki a koe te moe nui i ia pō.
• Ki te kore koe e moe ngāwari.
• Mena ka ara ake koe i te pō i ngā wā maha.
• Mena he uaua ki a koe te ara ake i te ata.
• Mena ka tino ngenge koe, ka hiamoe hoki i te awatea.

Kia maumahara, ko tō manawataki circadian te huarahi a tō tinana ki te pupuri i a koe i runga i te karaka 24-hāora. Ka āwhina i a koe ki te mahi i tētahi kaupapa hauora mō te moe me te ara.

Hei whakamutunga, he karere hei kawe ki te kāinga:

He mea nui te karaka whakamiharo o roto o tō tinana, e kiia nei ko te circadian rhythm, mō tō hauora whānui. Ka taea e koe te āwhina ki te pupuri i tēnei ritme mā te moe nui me te noho i tētahi momo noho hauora, hihiko hoki.

I ētahi wā ka rerekē pea tēnei auau. He mea noa tēnā. Heoi, ki te mea kei te raru tonu koe ki te moe, kei te tino ngenge rānei i te awatea, kāore he wā roa ki te kōrero ki te tākuta mō tēnei mea. Ka taea e rātou te āwhina i a koe kia hoki ki te huarahi tika.

Nō reira, tiakina tō karaka tinana. Māna koe e tiaki!

` te manawataki circadian, moe, karaka tinana, melatonin, raruraru moe, hauora, momo noho