{"id":161695,"date":"2026-02-10T07:05:19","date_gmt":"2026-02-10T07:05:19","guid":{"rendered":"https:\/\/friss-hirek.hu\/index.php\/hogyan-optimalizalhatjuk-a-cirkadian-ritmust\/friss-hirek\/"},"modified":"2026-02-10T07:05:19","modified_gmt":"2026-02-10T07:05:19","slug":"hogyan-optimalizalhatjuk-a-cirkadian-ritmust","status":"publish","type":"post","link":"https:\/\/friss-hirek.hu\/index.php\/hogyan-optimalizalhatjuk-a-cirkadian-ritmust\/eletmod\/","title":{"rendered":"Hogyan optimaliz\u00e1lhatjuk a cirkadi\u00e1n ritmust?"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"150\" src=\"https:\/\/gyogyszernelkul.com\/wp-content\/uploads\/2026\/02\/hogyan-optimalizalhatjuk-a-cirkadian-ritmust-150x150.jpg\" class=\"webfeedsFeaturedVisual wp-post-image\" alt=\"Id\u0151s f\u00e9rfi alszik az \u00e1gyban, mellette \u00e9jjeliszekr\u00e9nyen k\u00e9t poh\u00e1r v\u00edz.\" \/><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-40139 size-full\" src=\"https:\/\/gyogyszernelkul.com\/wp-content\/uploads\/2026\/02\/hogyan-optimalizalhatjuk-a-cirkadian-ritmust.jpg\" alt=\"Id\u0151s f\u00e9rfi alszik az \u00e1gyban, mellette \u00e9jjeliszekr\u00e9nyen k\u00e9t poh\u00e1r v\u00edz.\" width=\"600\" height=\"400\" \/><\/p>\n<p>Az alv\u00e1snak nagy szerepe van az eg\u00e9szs\u00e9g meg\u0151rz\u00e9s\u00e9ben. Az alv\u00e1sunk voltak\u00e9ppen a cirkadi\u00e1n ritmusra \u00e9p\u00fcl. Nagyon l\u00e9nyeges, hogy fenntartsuk a lefekv\u00e9si \u00e9s \u00e9bred\u00e9si id\u0151ket, \u00e9s betartsuk a mindennapi rutinjainkat, term\u00e9szetesen azt a rutint is, amely az alv\u00e1ssal kapcsolatos, ugyanis az agy tobozmirigye, azaz a test id\u0151m\u00e9r\u0151je jutalmazza ezeket a rutinokat. A tobozmirigy melatonint szabad\u00edt fel. Ez a hormon szab\u00e1lyozza az alv\u00e1s id\u0151z\u00edt\u00e9s\u00e9t, m\u00e9lys\u00e9g\u00e9t \u00e9s min\u0151s\u00e9g\u00e9t.<\/p><div id=\"friss-1031729292\" class=\"friss-etarget friss-entity-placement\"><script type=\"text\/javascript\" id=\"etargetScript7a9b589f63cb072bef80df221f46a22b\">function etargetPostloadFunction7a9b589f63cb072bef80df221f46a22b(){var e=\"etargetPostload7a9b589f63cb072bef80df221f46a22b\",t=\"etargetScript7a9b589f63cb072bef80df221f46a22b\",o=document.getElementById(e);if(o){for(var n=o.offsetTop,d=o.offsetLeft,r=o.offsetWidth,a=o.offsetHeight;o.offsetParent;)o=o.offsetParent,n+=o.offsetTop,d+=o.offsetLeft;var i=(n<=window.pageYOffset+window.innerHeight&&d<window.pageXOffset+window.innerWidth&&n+a>window.pageYOffset&&d+r>window.pageXOffset);if(i&&etargetAllowOtherCheck){allowed=!1;var c=document.createElement(\"script\");return c.src=\"\/\/hu.search.etargetnet.com\/generic\/uni.php?g=ref:58661,area:700x210\",void(document.getElementById(t)&&document.getElementById(e)&&(document.getElementById(t).parentNode.appendChild(c),document.getElementById(t).parentNode.removeChild(document.getElementById(t)),document.getElementById(e).parentNode.removeChild(document.getElementById(e)),document.removeEventListener(\"scroll\",etargetPostloadFunction7a9b589f63cb072bef80df221f46a22b),document.removeEventListener(\"resize\",etargetPostloadFunction7a9b589f63cb072bef80df221f46a22b),document.removeEventListener(\"DOMContentLoaded\",etargetPostloadFunction7a9b589f63cb072bef80df221f46a22b)))}}}var etargetDivID=\"etargetPostload7a9b589f63cb072bef80df221f46a22b\",etargetScriptID=\"etargetScript7a9b589f63cb072bef80df221f46a22b\",etargetPostloadPoint=document.createElement(\"div\");etargetPostloadPoint.id=etargetDivID;var etargetCurScript=document.getElementById(etargetScriptID);etargetCurScript.parentNode.appendChild(etargetPostloadPoint),document.addEventListener(\"scroll\",etargetPostloadFunction7a9b589f63cb072bef80df221f46a22b),document.addEventListener(\"resize\",etargetPostloadFunction7a9b589f63cb072bef80df221f46a22b),document.addEventListener(\"DOMContentLoaded\",etargetPostloadFunction7a9b589f63cb072bef80df221f46a22b);var etargetAllowOtherCheck=!0;if(typeof(\"forceRunPostload\")==\"string\"){etargetPostloadFunction7a9b589f63cb072bef80df221f46a22b()}<\/script><\/div>\n<p>A tobozmirigy az endokrin rendszerre is hat, illetve hat\u00e1ssal van az anyagcser\u00e9re \u00e9s a szervezet m\u00e9regtelen\u00edt\u00e9s\u00e9re is. Amennyiben ragaszkodunk a napi rutinjainkhoz, \u00fagy nemcsak az alv\u00e1sunk mennyis\u00e9ge \u00e9s min\u0151s\u00e9ge lesz jobb, de m\u00e9g a hangulatunk is. A cirkadi\u00e1n ritmus befoly\u00e1solja a hormonfelszabadul\u00e1st, a hormonegyens\u00falyt is, de hat\u00e1ssal van az em\u00e9szt\u00e9sre, a napi \u00e9tkez\u00e9seinkre \u00e9s m\u00e9g a testh\u0151m\u00e9rs\u00e9kletre is.<\/p>\n<p>K\u00fcl\u00f6nb\u00f6z\u0151 jelek \u00e9s t\u00fcnetek utalhatnak arra, ha nem megfelel\u0151 a cirkadi\u00e1n ritmusunk: ilyen lehet a kr\u00f3nikus f\u00e1radts\u00e1g, a nappali \u00e1lmoss\u00e1g, az alacsony energiaszint, az elalv\u00e1si vagy alv\u00e1si probl\u00e9m\u00e1k. M\u00e1s t\u00fcnetek is jelentkezhetnek: gyenge immunit\u00e1s, cs\u00f6kkent \u00edt\u00e9l\u0151k\u00e9pess\u00e9g, hangulati zavarok, p\u00e9ld\u00e1ul szorong\u00e1s \u00e9s depresszi\u00f3, testi f\u00e1jdalmak, em\u00e9szt\u00e9si zavarok, elh\u00edz\u00e1s \u00e9s alacsony libid\u00f3.<\/p>\n<p>A cirkadi\u00e1n ritmust optimaliz\u00e1lhatjuk is. Most ezzel kapcsolatban adunk n\u00e9h\u00e1ny tippet. A cirkadi\u00e1n ritmus optimaliz\u00e1l\u00e1s\u00e1hoz nagyon l\u00e9nyeges, hogy mindennap ugyanabban az id\u0151ben kelj\u00fcnk fel \u00e9s fek\u00fcdj\u00fcnk le aludni. A k\u00f6vetkezetes cirkadi\u00e1n ritmus jav\u00edtja az eg\u00e9szs\u00e9get, az alv\u00e1st, az energiaszintet \u00e9s m\u00e9g az anyagcser\u00e9t is.<\/p>\n\n<div class=\"a-single a-1\"><a class=\"gofollow\" data-track=\"MSwwLDYw\" href=\"https:\/\/optin.gyogyszernelkul.com\/hirlevel-feliratkozas\" target=\"_blank\"><img decoding=\"async\" src=\"https:\/\/gyogyszernelkul.com\/wp-content\/uploads\/2023\/05\/optin_feliratkozas_kep.png\" \/><\/a><\/div>\n<p>Reggel sokan kezdik k\u00e1v\u00e9val a napot, hiszen k\u00f6ztudott, hogy a koffein \u00e9l\u00e9nk\u00edt\u0151 hat\u00e1ssal b\u00edr. Azonban azt tudnunk kell, hogy reggel min\u00e9l kor\u00e1bban fogyasztunk koffeint, ann\u00e1l nagyobb az es\u00e9ly, hogy megemelkedik a szervezetben a kortizolszint, \u00e9s ez viszont hat\u00e1ssal lesz a cirkadi\u00e1n ritmusra is, ami viszont megnehez\u00edti az esti elalv\u00e1st. Egy-egy adag koffein ak\u00e1r 8 \u00f3r\u00e1n kereszt\u00fcl is a szervezetben maradhat, att\u00f3l is f\u00fcgg, hogy a szervezet milyen \u00fctemeben k\u00e9pes azt metaboliz\u00e1lni. A legjobb az, ha d\u00e9lut\u00e1n 3 \u00f3ra ut\u00e1n m\u00e1r nem iszunk koffeint tartalmaz\u00f3 italt, mert \u00edgy biztos, hogy nem zavarja meg a cirkadi\u00e1n ritmusunkat.<\/p>\n<p>Nagyon fontos, hogy egy megnyugtat\u00f3 esti rutint alak\u00edtsunk ki. Ha stresszesek \u00e9s nyugtalanok vagyunk, hi\u00e1ba feksz\u00fcnk le, \u00fagysem tudunk elaludni. Ha viszont valamilyen megnyugtat\u00f3 tev\u00e9kenys\u00e9get v\u00e9gz\u00fcnk, az seg\u00edthet lecsillapodni. Ilyen tev\u00e9kenys\u00e9g lehet p\u00e9ld\u00e1ul az olvas\u00e1s, a zenehallgat\u00e1s, a napl\u00f3\u00edr\u00e1s, a j\u00f3ga, egy kis\u00e1llat simogat\u00e1sa, gy\u00f3gytea kortyolgat\u00e1sa, meleg zuhany, aromater\u00e1pia, massz\u00e1zs.<\/p>\n<p>A telefonok, a tabletek \u00e9s a sz\u00e1m\u00edt\u00f3g\u00e9pek \u00fagynevezett k\u00e9k f\u00e9nyt bocs\u00e1jtanak ki. Amennyiben este haszn\u00e1ljuk ezeket az eszk\u00f6z\u00f6ket, az negat\u00edv hat\u00e1ssal lesz a melatoninszint\u00fcnkre, ez\u00e9rt nagyon fontos, hogy este m\u00e1r er\u0151sen korl\u00e1tozzuk a k\u00e9k f\u00e9nynek val\u00f3 kitetts\u00e9get. Amennyiben erre nem \u00fcgyel\u00fcnk, \u00fagy \u00e9jszaka nagyon megn\u0151het a szervezetben a kortizolszint, ami megnehez\u00edti az elalv\u00e1st, \u00e9s m\u00e1snap f\u00e1radts\u00e1got is okozhat.<\/p>\n<p>A napi aktivit\u00e1s jav\u00edtja az alv\u00e1s min\u0151s\u00e9g\u00e9t, \u00e9s seg\u00edthet gyorsabban elaludni. Nemcsak a k\u00e9k f\u00e9nynek val\u00f3 kitetts\u00e9g, hanem az esti \u2013 elalv\u00e1s el\u0151tti \u2013 edz\u00e9s is negat\u00edv hat\u00e1st gyakorol a melatoninszintre, \u00edgy j\u00f3l tessz\u00fck, ha a testmozg\u00e1st napk\u00f6zbenre id\u0151z\u00edtj\u00fck.<\/p><div id=\"friss-1333876944\" class=\"friss-etarget-cikk-vege friss-entity-placement\"><script type=\"text\/javascript\" id=\"etargetScript7a9b589f63cb072bef80df221f46a22b\">function etargetPostloadFunction7a9b589f63cb072bef80df221f46a22b(){var e=\"etargetPostload7a9b589f63cb072bef80df221f46a22b\",t=\"etargetScript7a9b589f63cb072bef80df221f46a22b\",o=document.getElementById(e);if(o){for(var n=o.offsetTop,d=o.offsetLeft,r=o.offsetWidth,a=o.offsetHeight;o.offsetParent;)o=o.offsetParent,n+=o.offsetTop,d+=o.offsetLeft;var i=(n<=window.pageYOffset+window.innerHeight&&d<window.pageXOffset+window.innerWidth&&n+a>window.pageYOffset&&d+r>window.pageXOffset);if(i&&etargetAllowOtherCheck){allowed=!1;var 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c.src=\"\/\/hu.search.etargetnet.com\/generic\/uni.php?g=ref:58661,area:700x210\",void(document.getElementById(t)&&document.getElementById(e)&&(document.getElementById(t).parentNode.appendChild(c),document.getElementById(t).parentNode.removeChild(document.getElementById(t)),document.getElementById(e).parentNode.removeChild(document.getElementById(e)),document.removeEventListener(\"scroll\",etargetPostloadFunction7a9b589f63cb072bef80df221f46a22b),document.removeEventListener(\"resize\",etargetPostloadFunction7a9b589f63cb072bef80df221f46a22b),document.removeEventListener(\"DOMContentLoaded\",etargetPostloadFunction7a9b589f63cb072bef80df221f46a22b)))}}}var etargetDivID=\"etargetPostload7a9b589f63cb072bef80df221f46a22b\",etargetScriptID=\"etargetScript7a9b589f63cb072bef80df221f46a22b\",etargetPostloadPoint=document.createElement(\"div\");etargetPostloadPoint.id=etargetDivID;var 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id=\"friss-844692110\" class=\"friss-after-content_3 friss-entity-placement\">https:\/\/www.youtube.com\/watch?v=Pdnw4KiUWp0<\/div>","protected":false},"excerpt":{"rendered":"<p>Az alv\u00e1snak nagy szerepe van az eg\u00e9szs\u00e9g meg\u0151rz\u00e9s\u00e9ben. Az alv\u00e1sunk voltak\u00e9ppen a cirkadi\u00e1n ritmusra \u00e9p\u00fcl. Nagyon l\u00e9nyeges, hogy fenntartsuk a lefekv\u00e9si \u00e9s \u00e9bred\u00e9si id\u0151ket, \u00e9s betartsuk a mindennapi rutinjainkat, term\u00e9szetesen azt a rutint is, amely az alv\u00e1ssal kapcsolatos, ugyanis az agy tobozmirigye, azaz a test id\u0151m\u00e9r\u0151je jutalmazza ezeket a rutinokat. A tobozmirigy melatonint szabad\u00edt fel. [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-161695","post","type-post","status-publish","format-standard","hentry","category-eletmod"],"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/friss-hirek.hu\/index.php\/wp-json\/wp\/v2\/posts\/161695","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/friss-hirek.hu\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/friss-hirek.hu\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/friss-hirek.hu\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/friss-hirek.hu\/index.php\/wp-json\/wp\/v2\/comments?post=161695"}],"version-history":[{"count":0,"href":"https:\/\/friss-hirek.hu\/index.php\/wp-json\/wp\/v2\/posts\/161695\/revisions"}],"wp:attachment":[{"href":"https:\/\/friss-hirek.hu\/index.php\/wp-json\/wp\/v2\/media?parent=161695"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/friss-hirek.hu\/index.php\/wp-json\/wp\/v2\/categories?post=161695"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/friss-hirek.hu\/index.php\/wp-json\/wp\/v2\/tags?post=161695"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}