He aha ka ka circadian pāpana? Circadian rhythms a me kā lākou kāna hana

Kokoke i ka mea nui keʻano o ka hanaʻana i loko o ke ano maoli nō ma luna o ka pōʻaiapuni. Ke simplest laʻana o ka pōʻaiapuni loli o ke kau. Kēlā me kēia makahiki, ke ola a pau eʻike piʻi i ka eha manawa: pūnāwai, kau, Akuma ka a me ka hooilo. Kekahi hana o ka moʻo o ka piha kuapo o ko mākou Honua a puni ka la. One ua kuapo hope makahiki. A i 'ole he piha Honua kuapo puni kona iho (axis), ho okumu i ka lā.

Mākou kino i loaʻa i kekahi mau pōʻaiapuni. No ke aha lā i ke kanaka kino mai i ka pono no ka hiamoe? A e hoʻonui i kona hou? He aha ka ka circadian pāpana? Ke kanaka kino He subservient i ka 24-hola kalapona. Ka mea nui wale nō i loko o kēia pōʻaiapuni - keia alternation o ka hiamoe a me ka wakefulness. Kēia kaʻina ua 'akomi e hoʻomalu aku ma o ka lolo.

Ka manaʻo o circadian pāpana

Circadian rhythms - he loli i loko o ka nui o ka liluwelo keʻano o ka hanaʻana i loko o ka kanaka kino i ka lā. Ma nā'ōlelo, i kēia mau mea i ka liluwelo uaki i loko o ke kino. E pana aku ia i ko lakou pāpana mea hiki ole, e like me ka mea i fraught me maʻi likeʻole o ka naau a me ka nui nā loko.

Circadian rhythms mea maʻamau circadian ho okumu ana i ke koena. Ka moku'āina ka wā i kekahi kanaka i ka hoomaopopo nui, i kapaʻia circadian koena.

A hiki i ke koena o circadian kanaka Kahalaopuna kāohi ola,ʻo ia ka mea, he kupanaha ikaika loa ka makemake, uhane kiʻekiʻe, i kona kino hoʻomaha a me ka piha o ka ikehu. A kanaka mea ma ko lakou iho uuku ae. Akā, i ka wa he mea e uhai aku i koena o circadian, circadian pāpana, ka mea, na lau kona hoailona ma ke kino o ka ola.

Hōʻike o ke kīnā o circadian rhythms

Ua noa paha i kekahi 'no ka iho e Kahalaopuna oi workable, mikiʻala a me ka piha o ka vitality a me ka ikehu i loko o kekahi mau hora o ka lā a me ka nui hooweliweli, a me ka listless Pule Hoola - i loko o ka' ē aʻe. Ua Ua pili me ka liluwelo rhythms. No ka hana ana o ka liluwelo uaki i loko o ke kanaka kino e kuleana e pili ana i 20,000 neurons i loko o ka hypothalamus. Nō mai i ike pono ana i kēia mau "uaki o". Eia naʻe, manaʻoʻepekema i no ka mea maʻamau functioning o ke kino o kā lākou hana pono e hala ole a me ka manaʻo aukahi, ka circadian pāpana o ka naau e manawa e maʻamau.

Ma awelika, me ka noʻonoʻo hana ana o ke kanaka i mau kuahiwi: 9:00 am a me 21:00 pm. Helu ikaika kīnā kona piko ma 11:00 am a me 19:00 pm.

Kalapona "hiamoe - wakefulness"

Ka ikaika loli o ka lā a me ka po - ia O ka pōʻaiapuni, i pono hilinaʻi nui ma luna o ka moku'āina o ke kanaka kino, kona circadian pāpana. hoʻololi i ka pōʻaiapuni o ka po a me ke ao, mea kuleana no ke kaʻina hana o ka loli ana o ka hiamoe a me ka wakefulness. He mai ka hopena ua "hiamoe - wakefulness" hilinaʻi nui ma luna o ka papa o na mea he nui keʻano o ka hanaʻana i loko o ke kino, kona maʻamau functioning a me ka hana i ka hana.

Lawa ka nui o ka hiamoe hiki i ka emi ma ka noonoo ana kīkoʻo, kīnā o ke kino mea hiki wale mai. I ka wa e kaawale aku o ka piha-fledged ola hiamoe deteriorates manao, hana kue i ka keʻano o ka hanaʻana o ka pūnao i loko o ke kino. i kēia mea a pau e hoʻohuʻu no ke kino o circadian pāpana hiamoe kāna hana. No hoi, ia mea fraught me ka wanaʻao lolo poe oo hoi, ka noʻonoʻo 'kāna hana, a hiki schizophrenia.

Ke ole o ke ao ma luna o circadian rhythms

A hiki aku i ka napoo ma lalo o ka moana lipolipo, o ka malamalama kaʻilikai paka ua. Ke kanaka pilikia makapō'ōnaehana hoouna mai lepa i ka lolo. Ua stimulates ka? Iecaianoaaiiie o keia hōmona, melatonin. He kōkua emi kanaka haʻawina. Melatonin relaxes ke kanaka e hoonoho oe i manao Pule Hoola.

Conversely, i ka wa a ka lā 'ōili mai ma luna o ka moana lipolipo, i loko o ke kanaka lolo hookipa mai i hōʻailona, e hoʻonui i ka hoʻomālamalama. Melatonin mea ma ka hoole mai oia. E like me kaʻilihune - i ke kanaka kino ha awina, piʻi pū.

Ke hoʻoponopono kalapona "hiamoe - wakefulness" komo a me nā nā makana. No ka laʻana, e lawe i ka ua auanei paha auau, i ka mau ka pū waikaua uaki, e waiho ana i ke keena moe, i ka hookamaia o ka papamoe kulana, a me kekahi'ē aʻeʻano.

Hikina o ka la a me sunsets

ʻepekema,ʻo ka mea i kakahiaka nui ala i ka wanaʻao, a hele e moe ma hope o ka hele ana o ka lā ma luna o ka moana lipolipo, e hana i ka hana o ka liluwelo uaki he akaka a me ka manaʻo aukahi.

Ia mea no keia kumu, ka hopena o ka puka ana, a i kakahiaka nui ka napoo ana i loko o ka hooilo pinepine hiki aku ai i ka mea i kanaka haha Pule Hoola, lethargic a me ka inhibited. He He maʻamau naoh i ka mālamalama o ka lā. Kanaka liluwelo uaki ke ole hoʻoikaika i loko o ka maʻamau hana. Kela la i keia circadian rhythms e nele, a ma laila nō i keʻano ola pilikia o.

Na ia mau naau naʻau i loko, e haule iho ma ka hana, a me ka manao o ka helplessness ua hoano e ka poʻe e noho ana i loko o ka Polar po a me ka wā o ka lōʻihi loa manawa e paa ana ia ao, ke anuenue ino.

chronotype kanaka

Circadian rhythms kanaka nō, ua hoʻokolokolo. ʻepekema i? Aaei ia, he ekolu papa kuhikuhiE chronotype kanaka kino.

Ke chronotype mua komo "Lark" - kanaka e like me ke kakahiaka. Ka mea ala i kakahiaka nui, ma ka puka ana. I ke kakahiaka, a me ka mua hapalua o ka lā kulu lākou piko vitality, hiki i ka hana a me ka hoihoi. Ahiahi "manu laka" Pule Hoola, hele aku la lakou i ka wahi moe kakahiaka.

Ka lua o ka chronotype nā kanaka e like me ke ahiahi. Ka mea, kapa ia "pueo." Hele "pueo" ku pono ana i "lark". Ka mea, e hele loa lohi i ka moe a me ka hiki ole ke ku i ka kakahiaka hoala mai la. Morning "pueo" Pule Hoola, sluggish, hana ka'āina haʻahaʻa.

Morning retardation "pueo" hiki e ukali ma headache. Operability Ua hoʻomāhuahuaʻoe i loko o ka lua o ka hapalua o ka lā, pinepine i hope eono o ke ahiahi. Aia mau manawa, i ka wa o ka po e kau mai ma luna o ka piko o "pueo" hana.

Ekolu chronotype - kanaka me fluctuations i loko o ka nui o ka physiological nā papaha i ka lā. Ka mea, i kapaʻia "manu nunu" paha, i loko o nā hua'ōlelo - aritmiki. Na kanaka haule mai kekahi lōʻihi a hiki i kekahi. Hiki hana like pono no nā lā a me ke ahiahi.

"Manu laka", "pueo" a e hanau "uliuli" kanaka, a me ka mea, e ai? Ke pane i keia ninau iʻaʻole naʻe, ua loaʻa. Eia naʻe, ua noho nui haʻawina ka hooiaio ana i ka loulou ma waena o chronotype a me maoli o kanaka haʻawina. No kekahi laʻana: i loa hoopii,? Aaiuo i "manu laka". People hana mentally - "Owl". A me na kanaka o physical ka hana -. "Manu nunu" Ia mea, e huli mai i na kanaka ma ka mana, e hoʻopilikino i ko lakou mau liluwelo uaki e hoʻomaʻa i kona pāpana. Na ka papa kuhikuhiE mea - ole i ka hana ino oe ia oe iho.

Kumu no ka ole o ka circadian pāpana

Circadian pāpana kāna hana kānāwai no kela kumu. Ka walaʻauʻana a me na kumu o ka hoʻokō 'ole' ana ma ka liluwelo uaki:

• Hana i hoʻololi ai.
• Hāpai keiki.
• Lōʻihi huakaʻi holo.
• Ka hoʻohana o nā lāʻau.
• Ke Kula Kaiapuni 'loli i loko o kou Aloha Hawaii.
• Huina ma nā manawa cii.
• pueo maʻi pale. People me keia chronotype makemake e hele i kona wahi moe loa lohi. No keia kumu ka mea, i pilikia ala i loko o ke kakahiaka.
• Lark maʻi pale. Kēia chronotype wehewehe aku ma ka wanaʻao hoala mai la. Kēia kanaka i pilikia ia malaila mea he pono, e hana i loko o ke ahiahi.
• Ma ka hoʻololi e ao ana e olaʻi manawa. Nui ka poʻe i loko o keia manawa ua malama hana hoole mai oia, irritability, nawaliwali, apathy. A me ka poʻe hoolilo i ka hooilo manawa ua hoolilo loa ke puana mua e olaʻi.
• Ipo pana aku au i ka po ma ke kamepiula i Hoʻoweliweli 'ole circadian pāpana.
• Night hana - he loa ikaika stress no ke kino. Ma mua, ka mea hiki ole ke haha mai, akā, i kēlā lā luhi accumulates, worsening hiamoe, emi ka hiki i ka hana, he mea apathy, i hiki ke UAIAaIN e kaumaha.
• Unforeseen wahi, i hiki, ka wā lā a me ka po e nana e hoole.
• Young makuwahine pinepine e ae mai i ka mea i kona circadian rhythms mai i coincide me na rhythms o ke keiki. Pinepine keiki walaʻauʻana hiamoe holo i loko o ke ahiahi, a moe iho la lakou ma Hoʻohana uuku o ka manawa i ka po. Oia na keiki ke'ōlelo nei lākou poʻe kānaka i ka lā a me ka po. Mom, i loko o ia hihia, o ka papa, hiki ole ke hiamoe. Eia a he mea he nui 'aʻe' ana o ka circadian pāpana o ka makuwahine.

Hooponopono o circadian rhythms

e ke kanaka pono e hiki ke hakuloli i kekahi haʻalele 'ana, no ka mea, ola ke kaumaha nui me ka haohao, i hiki ke hōʻike loa hopena maikaʻi' ole ma o ka liluwelo uaki. Eia kekahi manaʻo kōkua e hiki kōkua kākoʻo i ke kanaka circadian rhythms:

• Inā i ke kanaka o ka holo, mai ka hikina a hiki i ke komohana mea maikaʻi, e koho i kekahi kakahiaka lele aku, a mai ke komohana i ka hikina, - ma ka mea ku ole, i ke ahiahi. Ma keia hihia, ma mua o ka westbound holo lāʻelima oe e ho'āʻo i ka hele i ka hiamoe no kekahi mau hola ma hope. A ka hikina aku, ma ka mea ku ole - no ka mau o ka hola mamua.
• Like, e hele ana i ka moe kakahiaka ai ke aumoe, he mea hiki, e hoomakaukau, a no ka unuhi pua hola i loko o ke kau a me ka hooilo.
• Oe e ho'āʻo i ka hele i ka moe i hope ma mua o 23:00 - i Ka holoholo ana o ka moe, e mau 7-8 hola. I ole ia, e hele ke kumukuai mua.
• Ma ka hihia o ka naeaeaa hana, a me kekahi 'ē aʻe ana, he kanaka pono kiʻi i kona hiamoe hapa o ka kekahi hapalua o ka lā, a, ma ka loa hoopii, i ka i kēia lā.
• Hana ole e wehe au i moe ma ka hopena pule. No ka 4-5 lā ka kino hiki e ai maluhiluhi i otsypaniya hopena pule e ole e lawa. A i 'ole ka mea i hiki i ka' ē aʻe - i kiʻi i ka manaoio wahahee i ka mea, aohe luhi, a me ke kino, e hoeha mai ia Kanikani'āʻula. He mea hiki ole ke lawe mai i ke kino a hiki i ka lōʻihi, e haha aku kona ikaika. Nā hopena hiki e mea nui.

circadian pāpana ole lapaʻau

Circadian pāpana kāna hana i ia ma hope o kaʻike, ana. Ka pahuhopu o ka lapaʻau mea, e hoʻi i ke kanaka kino i ka maʻamau ana, i ka loaa ana o ka liluwelo uaki. I ka papa kuhikuhiE a me ka loa e like me ka hana ana o circadian pāpana kāna hana ua malamaia lakou nei, me ka aahu malamalama a me chronotherapy. Bright kukui Inc ua hoʻohana 'ia me ka AIM, e hoihoi i ka maʻamau functioning o ke kino o ke kanaka, e hookupaa i ka hana o kona kūloko ma liluwelo uaki. Kēiaʻano hana haawi nui hualoaʻa no kanaka, ka poe i circadian hiamoe rhythms i ko lakou kupikipikio.