Циркадные нарушения 2.0: когда мелатонин бессилен @Health Buddy

Health Buddy - биохакинг, здоровье | United States America (US)

Create: 2025-06-18 Update: 2025-06-28 14:57:12

Циркадные нарушения 2.0: когда мелатонин бессилен

Вы пьете мелатонин, но все равно не можете уснуть?
Возможно, у вас нестандартный циркадный ритм — и обычные схемы не работают.

2 редких нарушения:
1️⃣ Синдром задержки фазы сна (DSPD)

- Засыпаете только после 2 ночи
- Мелатонин не помогает, потому что проблема — в генетике часовых генов (PER3)

2️⃣ Non-24 (не-24-часовой ритм)

- Каждый день засыпаете на час позже
- Часто у незрячих, но бывает и у офисных работников.

Решение:
✔ Для DSPD: хронотерапия светом (специальные лампы 10 000 люкс утром)
✔ Для Non-24: тасимелтеон (агонист мелатониновых рецепторов, рецептурный)

Совет: Попробуйте ложиться на 15 минут раньше каждые 3 дня + яркий свет сразу после пробуждения.
-----
💬 Во сколько вы обычно засыпаете?

Health Buddy - биохакинг, здоровье

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