{"id":12567,"date":"2023-04-05T23:04:39","date_gmt":"2023-04-05T20:04:39","guid":{"rendered":"https:\/\/findvit.com\/?p=12567"},"modified":"2023-04-08T22:33:47","modified_gmt":"2023-04-08T19:33:47","slug":"cirkadinis-ritmas-jusu-bemiegiu-naktu-priezastis","status":"publish","type":"post","link":"https:\/\/findvit.com\/lv\/cirkadinis-ritmas-jusu-bemiegiu-naktu-priezastis\/","title":{"rendered":"Diennakts ritms: j\u016bsu bezmiega nak\u0161u iemesls?"},"content":{"rendered":"<p>Vai j\u016bs bie\u017ei labi gu\u013cat? Vai esat k\u0101dreiz dzird\u0113ju\u0161i, k\u0101 nesabalans\u0113ts biolo\u0123iskais pulkstenis var ietekm\u0113t j\u016bsu miegu?<\/p>\n\n\n\n<p>Ja j\u016bsu orgasmiskais diennakts ritms tiek izjaukts, tas negat\u012bvi ietekm\u0113 j\u016bsu garast\u0101vokli. K\u0101das ir diennakts ritma nel\u012bdzsvarot\u012bbas negat\u012bv\u0101s sekas? Uzziniet, k\u0101p\u0113c jums ir svar\u012bgs pareizs diennakts ritms un k\u0101 j\u016bs varat to atjaunot, ja tas tiek trauc\u0113ts? <\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Diennakts ritms - kas tas ir?<\/strong><\/h2>\n\n\n\n<p><strong>Diennakts ritms<\/strong> - tie ir 24 stundu cikli, kas ir da\u013ca no organisma iek\u0161\u0113j\u0101 pulkste\u0146a, kas darbojas fon\u0101 un veic svar\u012bg\u0101k\u0101s funkcijas un procesus. Viens no svar\u012bg\u0101kajiem un paz\u012bstam\u0101kajiem diennakts ritmiem ir miega un nomoda cikls.<\/p>\n\n\n\n<p>J\u016bsu iek\u0161\u0113jais pulkstenis regul\u0113jas pats, sa\u0146emot noteiktas indik\u0101cijas, piem\u0113ram, ja j\u016bs katru dienu ce\u013cosit vien\u0101 un taj\u0101 pa\u0161\u0101 laik\u0101, j\u016bsu \u0137erme\u0146a iek\u0161\u0113jais pulkstenis pierad\u012bs un v\u0113ros.<\/p>\n\n\n\n<p>J\u016bsu smadzenes sa\u0146em sign\u0101lus no j\u016bsu vides un aktiviz\u0113 noteiktus hormonus, maina \u0137erme\u0146a temperat\u016bru un regul\u0113 vielmai\u0146u, lai j\u016bs nomod\u0101 vai mieg\u0101.<\/p>\n\n\n\n<p>Da\u017eiem cilv\u0113kiem diennakts ritms var tikt trauc\u0113ts \u0101r\u0113jo faktoru vai miega trauc\u0113jumu d\u0113\u013c. Vesel\u012bgu ieradumu saglab\u0101\u0161ana var pal\u012bdz\u0113t jums lab\u0101k rea\u0123\u0113t uz \u0161o dabisko \u0137erme\u0146a ritmu.<\/p>\n\n\n\n<p>Pareizi regul\u0113ts diennakts ritms var veicin\u0101t vienm\u0113r\u012bgu un atjaunojo\u0161u miegu. Tom\u0113r, ja \u0161is diennakts ritms tiek trauc\u0113ts, var rasties nopietnas miega probl\u0113mas, tostarp: <a href=\"https:\/\/findvit.com\/lv\/nemiga-priezastys-simptomai-ir-gydymas\/\" target=\"_blank\" rel=\"noreferrer noopener\">bezmiegs<\/a>. P\u0113t\u012bjumi ar\u012b atkl\u0101j, ka diennakts ritmiem ir b\u016btiska loma da\u017e\u0101dos fizisk\u0101s un gar\u012bg\u0101s vesel\u012bbas aspektos. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>K\u0101 darbojas diennakts ritms?<\/strong><\/h2>\n\n\n\n<p>J\u016bsu \u0137erme\u0146a diennakts ritms ir atkar\u012bgs no vair\u0101kiem da\u017e\u0101diem faktoriem:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>J\u016bsu \u0161\u016bnas rea\u0123\u0113<\/strong><\/h3>\n\n\n\n<p>Smadze\u0146u \u0161\u016bnas rea\u0123\u0113 uz gaismu un tumsu. J\u016bsu acis uztver \u0161\u012bs izmai\u0146as vid\u0113 un nos\u016bta sign\u0101lus da\u017e\u0101d\u0101m \u0161\u016bn\u0101m par to, kad ir pien\u0101cis laiks gul\u0113t vai mosties.<\/p>\n\n\n\n<p>P\u0113c tam \u0161\u012bs \u0161\u016bnas s\u016bta vair\u0101k sign\u0101lu uz cit\u0101m smadze\u0146u da\u013c\u0101m, kas aktiviz\u0113 citas funkcijas, kas padara j\u016bs noguru\u0161\u0101ku vai modr\u0101ku.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Hormonu loma<\/strong><\/h3>\n\n\n\n<p>Hormoni, piem\u0113ram, melaton\u012bns un kortizols, var paaugstin\u0101ties vai pazemin\u0101ties diennakts ritma d\u0113\u013c. Melaton\u012bns ir hormons, kas liek jums gul\u0113t, un j\u016bsu \u0137ermenis to ra\u017eo vair\u0101k nakt\u012b un nom\u0101c dienas laik\u0101. Kortizols var palielin\u0101t j\u016bsu modr\u012bbu, t\u0101p\u0113c j\u016bsu \u0137ermenis no r\u012bta ra\u017eo vair\u0101k t\u0101.<\/p>\n\n\n\n<p>Citi hormoni, kas ietekm\u0113 diennakts ritmu, ir:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>vazopres\u012bns<\/li>\n\n\n\n<li>acetilhol\u012bns<\/li>\n\n\n\n<li>insul\u012bnu<\/li>\n\n\n\n<li>lept\u012bns<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Citi faktori<\/strong><\/h3>\n\n\n\n<p>\u0136erme\u0146a temperat\u016bra un vielmai\u0146a ar\u012b ir da\u013ca no diennakts ritma. Temperat\u016bra pazemin\u0101s, kad gu\u013cat, un paaugstin\u0101s, kad esat nomod\u0101. Turkl\u0101t vielmai\u0146a visu dienu notiek da\u017e\u0101dos \u0101trumos.<\/p>\n\n\n\n<p>Citi faktori var ietekm\u0113t ar\u012b j\u016bsu diennakts ritmu. J\u016bsu ritms var piel\u0101goties darba stundu, fizisko aktivit\u0101\u0161u, stresa un trauksmes, papildu ieradumu vai dz\u012bvesveida izv\u0113les d\u0113\u013c.<\/p>\n\n\n\n<p>Vecums ir v\u0113l viens faktors, kas ietekm\u0113 diennakts ritmu. Z\u012bdai\u0146u, pusaud\u017eu un pieaugu\u0161o diennakts ritms ir at\u0161\u0137ir\u012bgs.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Diennakts ritms - mazu\u013ci<\/strong><\/h2>\n\n\n\n<p>Jaundzimu\u0161ajiem diennakts ritms veidojas tikai p\u0113c da\u017eiem m\u0113ne\u0161iem. T\u0101 rezult\u0101t\u0101 vi\u0146u miega mode\u013ci var b\u016bt nepast\u0101v\u012bgi pirmaj\u0101s dz\u012bves dien\u0101s, ned\u0113\u013c\u0101s un m\u0113ne\u0161os. Vi\u0146u diennakts ritmi att\u012bst\u0101s, kad vi\u0146i piel\u0101gojas videi un piedz\u012bvo \u0137erme\u0146a izmai\u0146as. <\/p>\n\n\n\n<p>Z\u012bdai\u0146i s\u0101k izdal\u012bt melaton\u012bnu aptuveni 3 m\u0113ne\u0161u vecum\u0101, un hormons kortizols att\u012bst\u0101s no 2 l\u012bdz 9 m\u0113ne\u0161u vecumam.<\/p>\n\n\n\n<p>Z\u012bdai\u0146iem un b\u0113rniem pieaugot, vi\u0146u diennakts ritms un \u0137erme\u0146a funkcijas un miega grafiks k\u013c\u016bst diezgan regul\u0113ti. B\u0113rniem ir vajadz\u012bgas apm\u0113ram 9 vai 10 stundas miega dien\u0101.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Diennakts ritms - pusaud\u017ei<\/strong><\/h2>\n\n\n\n<p>Pusaud\u017eiem rodas izmai\u0146as diennakts ritm\u0101, ko sauc par miega f\u0101zes aizkav\u0113\u0161anos. At\u0161\u0137ir\u012bb\u0101 no b\u0113rn\u012bbas, kad g\u0101ja gul\u0113t agri ap pulksten 20-21. vakar\u0101 pusaud\u017ei var nogurt tikai daudz v\u0113l\u0101k\u0101 vakar\u0101.<\/p>\n\n\n\n<p>Melaton\u012bna l\u012bmenis var palielin\u0101ties tikai aptuveni 22-23 stundas. vakar\u0101 vai pat v\u0113l\u0101k. \u0160o izmai\u0146u d\u0113\u013c ar\u012b pusaud\u017eiem no r\u012btiem nepiecie\u0161ams vair\u0101k miega. Visvair\u0101k vi\u0146i ir miegaini nakt\u012b no pulksten 3 l\u012bdz 7. no r\u012bta, vai varb\u016bt pat v\u0113l\u0101k, bet vi\u0146iem joproj\u0101m ir vajadz\u012bgs tikpat daudz miega k\u0101 b\u0113rniem.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Diennakts ritms \u2013 pilngad\u012bba<\/strong><\/h2>\n\n\n\n<p>Ja pieaugu\u0161ie iev\u0113ro vesel\u012bgus ieradumus, vi\u0146u diennakts ritmam j\u0101b\u016bt diezgan nemain\u012bgam. Vi\u0146u miega un nomoda laikam j\u0101paliek stabilam, ja vi\u0146i iev\u0113ro diezgan regul\u0101ru grafiku un cen\u0161as gul\u0113t 7\u20139 stundas katru nakti. Pieaugu\u0161ie var aizmigt krietni pirms pusnakts, jo vi\u0146u organisms ra\u017eo melaton\u012bnu. Pieaugu\u0161ie visvair\u0101k nogurst no pulksten 2 l\u012bdz 4. un no 13 l\u012bdz 15:00.<\/p>\n\n\n\n<p>Vec\u0101ka gadag\u0101juma cilv\u0113ki var paman\u012bt, ka vi\u0146u diennakts ritms main\u0101s l\u012bdz ar vecumu, dodoties gul\u0113t agr\u0101k nek\u0101 parasti un pamostoties agri no r\u012bta. Kopum\u0101 t\u0101 ir norm\u0101la noveco\u0161anas sast\u0101vda\u013ca.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Diennakts ritma ietekme uz miegu?<\/strong><\/h2>\n\n\n\n<p>Miega un nomoda cikls ir viens no skaidr\u0101kajiem un svar\u012bg\u0101kajiem diennakts ritma noz\u012bm\u012bguma piem\u0113riem. Dienas laik\u0101 gaismas iedarb\u012bba s\u016bta sign\u0101lus biolo\u0123iskajam pulkstenim, kas izraisa modr\u012bbu un pal\u012bdz mums palikt modriem un akt\u012bviem. <\/p>\n\n\n\n<p>Iest\u0101joties tumsai, \u0137erme\u0146a pulkstenis s\u0101k ra\u017eot melaton\u012bnu, hormonu, kas izraisa miegu, un turpina s\u016bt\u012bt sign\u0101lus, kas pal\u012bdz mums aizmigt visu nakti.<\/p>\n\n\n\n<p>T\u0101d\u0101 veid\u0101 m\u016bsu diennakts ritms l\u012bdzsvaro m\u016bsu miegu un nomodu dienu un nakti un rada stabilu atjaunojo\u0161as atp\u016btas ciklu, kas \u013cauj mums palielin\u0101t aktivit\u0101ti dienas laik\u0101.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Kas var ietekm\u0113t j\u016bsu diennakts ritmu?<\/strong><\/h2>\n\n\n\n<p>Da\u017ereiz j\u016bsu dz\u012bvesveids un biolo\u0123iskais laiks var krustoties. Tas var notikt \u0161\u0101du iemeslu d\u0113\u013c:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nakts darba mai\u0146as. Darba mai\u0146as, kas ir pretrun\u0101 ar dabisko gai\u0161o vai tum\u0161o diennakts laiku, izsit no l\u012bdzsvara diennakts ritmu;<\/li>\n\n\n\n<li>Neregul\u0101rs darba laiks;<\/li>\n\n\n\n<li>Ce\u013cojumi, kuros apmekl\u0113jat vienu vai vair\u0101kas laika joslas;<\/li>\n\n\n\n<li>Dz\u012bvesveids, kur\u0101 m\u0113s ejam gul\u0113t v\u0113lu vai ce\u013camies agri no r\u012bta;<\/li>\n\n\n\n<li><a href=\"https:\/\/findvit.com\/lv\/letinis-ilgalaikis-stresas\/\" target=\"_blank\" rel=\"noreferrer noopener\">Stress<\/a>;<\/li>\n\n\n\n<li>Z\u0101les;<\/li>\n\n\n\n<li>J\u016bsu psiholo\u0123iskais st\u0101voklis;<\/li>\n\n\n\n<li>Vesel\u012bbas st\u0101vok\u013ci, piem\u0113ram, demence, smadze\u0146u boj\u0101jumi vai galvas traumas;<\/li>\n\n\n\n<li> Slikti gul\u0113\u0161anas ieradumi: neregul\u0101rs miega grafiks, \u0113\u0161ana vai dzer\u0161ana v\u0113lu vakar\u0101, datora lieto\u0161ana, telefons v\u0113lu vakar\u0101, ne\u0113rta gu\u013cvieta. <\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Ko j\u016bs varat dar\u012bt, ja j\u016bsu diennakts ritms ir trauc\u0113ts?<\/strong><\/h2>\n\n\n\n<p>Ja jums rodas diennakts ritma trauc\u0113jumi, ir vair\u0101ki veidi, k\u0101 atjaunot ritmu.<\/p>\n\n\n\n<p><strong>Darba k\u0101rt\u012bba. <\/strong>M\u0113\u0123iniet iev\u0113rot savu parasto grafiku. <\/p>\n\n\n\n<p><strong>Atrodoties \u0101r\u0101<\/strong>. Esiet \u0101r\u0101, kad ir gai\u0161s, jo tas palielina j\u016bsu modr\u012bbu. <\/p>\n\n\n\n<p><strong>Vingro\u0161ana<\/strong>. Katru dienu ieteicams vingrot vismaz 20 min\u016btes.<\/p>\n\n\n\n<p><strong><a href=\"https:\/\/findvit.com\/lv\/geras-miegas-kaip-pasirenkti-tinkama-miego-poza\/\" target=\"_blank\" rel=\"noreferrer noopener\">Gul\u0113t<\/a><a href=\"https:\/\/findvit.com\/lv\/geras-miegas-kaip-pasirenkti-tinkama-miego-poza\/\"> <\/a><a href=\"https:\/\/findvit.com\/lv\/geras-miegas-kaip-pasirenkti-tinkama-miego-poza\/\" target=\"_blank\" rel=\"noreferrer noopener\">kvalit\u0101ti<\/a><\/strong>. Gul\u0113t relaks\u0113jo\u0161\u0101 vid\u0113. Guliet viet\u0101, kur ir pietiekams apgaismojums, \u0113rts matracis un piem\u0113rota temperat\u016bra gul\u0113\u0161anai. <\/p>\n\n\n\n<p><strong>Izvairieties no noteikt\u0101m viel\u0101m<\/strong>. Centieties vakar\u0101 nelietot alkoholu, nikot\u012bnu un kofe\u012bnu.<\/p>\n\n\n\n<p><strong>Izmantojot t\u0101lruni<\/strong>. Nelietojiet t\u0101lruni pirms gul\u0113tie\u0161anas, veiciet darb\u012bbas, kas uzlabo pa\u0161saj\u016btu, lasiet vai medit\u0113jiet.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"580\" height=\"368\" src=\"https:\/\/findvit.com\/wp-content\/uploads\/2023\/04\/Untitled-design-15.jpg\" alt=\"Izmantojot t\u0101lruni\" class=\"wp-image-12576\" srcset=\"https:\/\/findvit.com\/wp-content\/uploads\/2023\/04\/Untitled-design-15.jpg 580w, https:\/\/findvit.com\/wp-content\/uploads\/2023\/04\/Untitled-design-15-1x1.jpg 1w, https:\/\/findvit.com\/wp-content\/uploads\/2023\/04\/Untitled-design-15-10x6.jpg 10w\" sizes=\"auto, (max-width: 580px) 100vw, 580px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Diennakts ritma ietekme uz vesel\u012bbu<\/strong><\/h2>\n\n\n\n<p>Diennakts ritma uztur\u0113\u0161ana ir \u013coti svar\u012bga j\u016bsu vesel\u012bbai. Ja j\u016bsu diennakts ritms ir trauc\u0113ts un jums ir gr\u016bti pietiekami gul\u0113t, tam var b\u016bt \u012bslaic\u012bga un ilgtermi\u0146a ietekme uz vesel\u012bbu.<\/p>\n\n\n\n<p> <strong>Ilgtermi\u0146\u0101<\/strong> Diennakts ritma trauc\u0113jumi var ietekm\u0113t j\u016bsu:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>org\u0101ni;<\/li>\n\n\n\n<li>Sirds un asinsvadu sist\u0113ma;<\/li>\n\n\n\n<li>Metabolisms;<\/li>\n\n\n\n<li>Gremo\u0161anas sist\u0113ma;<\/li>\n\n\n\n<li>\u0100da;   <\/li>\n<\/ul>\n\n\n\n<p> <strong>\u012astermi\u0146a<\/strong> Diennakts ritma trauc\u0113jumi var izrais\u012bt:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Atmi\u0146as probl\u0113mas; <\/li>\n\n\n\n<li><a href=\"https:\/\/findvit.com\/lv\/energijos-trukumas-ir-nuovargis-kaip-to-isvengti\/\" target=\"_blank\" rel=\"noreferrer noopener\">Ener\u0123ijas tr\u016bkums<\/a>; <\/li>\n\n\n\n<li>Hormon\u0101l\u0101 cikla izmai\u0146as;<\/li>\n\n\n\n<li><a href=\"https:\/\/findvit.com\/lv\/virskinimo-sutrikimas-simptomai-ir-priezastys\/\" target=\"_blank\" rel=\"noreferrer noopener\">Gremo\u0161ana<\/a> un zarnu darb\u012bbas trauc\u0113jumi;<\/li>\n\n\n\n<li>\u0136erme\u0146a un temperat\u016bras izmai\u0146as;<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Atp\u016bta ir vissvar\u012bg\u0101k\u0101!!<\/strong><\/h2>\n\n\n\n<p>Diennakts ritms ietekm\u0113 j\u016bsu atp\u016btu, t\u0101p\u0113c svar\u012bgi ir sinhroniz\u0113t diennakts ritmu.<\/p>\n\n\n\n<p>Ja dienas laik\u0101 rodas ilgsto\u0161as miega gr\u016bt\u012bbas vai \u0101rk\u0101rt\u0113js nogurums, apmekl\u0113jiet savu \u0101rstu, lai uzzin\u0101tu, k\u0101 piel\u0101got diennakts ritmu un pietiekami atp\u016bsties.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>Vai j\u016bs bie\u017ei labi gu\u013cat? Vai esat k\u0101dreiz dzird\u0113ju\u0161i, k\u0101 nesabalans\u0113ts biolo\u0123iskais pulkstenis var ietekm\u0113t j\u016bsu miegu? Ja j\u016bsu orgasmiskais diennakts ritms tiek izjaukts, tas negat\u012bvi ietekm\u0113 j\u016bsu\u2026<\/p>","protected":false},"author":166,"featured_media":12575,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[1,146],"tags":[],"class_list":["post-12567","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nauda-sveikatai","category-miegas"],"acf":[],"_links":{"self":[{"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/posts\/12567","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/users\/166"}],"replies":[{"embeddable":true,"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/comments?post=12567"}],"version-history":[{"count":4,"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/posts\/12567\/revisions"}],"predecessor-version":[{"id":12628,"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/posts\/12567\/revisions\/12628"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/media\/12575"}],"wp:attachment":[{"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/media?parent=12567"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/categories?post=12567"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/tags?post=12567"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}