{"id":3733,"date":"2023-04-16T13:00:30","date_gmt":"2023-04-16T13:00:30","guid":{"rendered":"https:\/\/www.refitness.se\/blog\/?p=3733"},"modified":"2023-04-19T18:44:55","modified_gmt":"2023-04-19T18:44:55","slug":"dygnsrytm-psykisk-halsa-hormoner-ljus","status":"publish","type":"post","link":"https:\/\/www.refitness.se\/blog\/halsa\/dygnsrytm-psykisk-halsa-hormoner-ljus\/","title":{"rendered":"Hur du m\u00e5r kan bero p\u00e5 din dygnsrytm"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"3733\" class=\"elementor elementor-3733\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-cfc3b2a elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"cfc3b2a\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7280403\" data-id=\"7280403\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7e9c857 elementor-widget elementor-widget-shortcode\" data-id=\"7e9c857\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"shortcode.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-shortcode\"><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Inneh\u00e5ll<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.refitness.se\/blog\/halsa\/dygnsrytm-psykisk-halsa-hormoner-ljus\/#Dygnsrytmen_och_dess_betydelse\" >Dygnsrytmen och dess betydelse<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.refitness.se\/blog\/halsa\/dygnsrytm-psykisk-halsa-hormoner-ljus\/#Ljusets_paverkan_pa_var_dygnsrytm\" >Ljusets p\u00e5verkan p\u00e5 v\u00e5r dygnsrytm<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.refitness.se\/blog\/halsa\/dygnsrytm-psykisk-halsa-hormoner-ljus\/#Konsekvenser_av_att_bryta_den_naturliga_dygnsrytmen\" >Konsekvenser av att bryta den naturliga dygnsrytmen<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.refitness.se\/blog\/halsa\/dygnsrytm-psykisk-halsa-hormoner-ljus\/#Hormonernas_roll_i_dygnrytmen_och_psykisk_halsa\" >Hormonernas roll i dygnrytmen och psykisk h\u00e4lsa<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.refitness.se\/blog\/halsa\/dygnsrytm-psykisk-halsa-hormoner-ljus\/#Kortisol_och_dess_betydelse_for_valmaendet\" >Kortisol och dess betydelse f\u00f6r v\u00e5lm\u00e5endet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.refitness.se\/blog\/halsa\/dygnsrytm-psykisk-halsa-hormoner-ljus\/#Melatonin_och_somnkvalitet\" >Melatonin och s\u00f6mnkvalit\u00e9t<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.refitness.se\/blog\/halsa\/dygnsrytm-psykisk-halsa-hormoner-ljus\/#Depression_och_hormonella_obalanser\" >Depression och hormonella obalanser<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.refitness.se\/blog\/halsa\/dygnsrytm-psykisk-halsa-hormoner-ljus\/#Behandlingar_for_depression_och_kopplingen_till_dygnsrytmen\" >Behandlingar f\u00f6r depression och kopplingen till dygnsrytmen<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.refitness.se\/blog\/halsa\/dygnsrytm-psykisk-halsa-hormoner-ljus\/#Sambandet_mellan_psykisk_halsa_och_drygnsrytmen\" >Sambandet mellan psykisk h\u00e4lsa och drygnsrytmen<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.refitness.se\/blog\/halsa\/dygnsrytm-psykisk-halsa-hormoner-ljus\/#Vikten_av_att_ta_hand_om_kroppen_och_leva_rytmiskt\" >Vikten av att ta hand om kroppen och leva rytmiskt<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.refitness.se\/blog\/halsa\/dygnsrytm-psykisk-halsa-hormoner-ljus\/#Gor_detta_for_att_fa_en_stark_inre_dygnsrytm\" >G\u00f6r detta f\u00f6r att f\u00e5 en stark inre dygnsrytm<\/a><\/li><\/ul><\/nav><\/div>\n<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-95af007 elementor-widget elementor-widget-heading\" data-id=\"95af007\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\"><span class=\"ez-toc-section\" id=\"Dygnsrytmen_och_dess_betydelse\"><\/span>Dygnsrytmen och dess betydelse<span class=\"ez-toc-section-end\"><\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-16c5a36 elementor-widget elementor-widget-text-editor\" data-id=\"16c5a36\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Lev i synk med din dygnsrytm och f\u00e5 mer energi och m\u00e5 psykiskt b\u00e4ttre. Din kropp \u00e4r b\u00e4ttre p\u00e5 visa saker best\u00e4mda tider p\u00e5 dygnet. Om rytmen bryts \u00e4r risken stor att du med tiden f\u00e5r betala med oh\u00e4lsa.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-56f8b25 elementor-widget elementor-widget-heading\" data-id=\"56f8b25\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-large\"><span class=\"ez-toc-section\" id=\"Ljusets_paverkan_pa_var_dygnsrytm\"><\/span>Ljusets p\u00e5verkan p\u00e5 v\u00e5r dygnsrytm<span class=\"ez-toc-section-end\"><\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f4225ae elementor-widget elementor-widget-text-editor\" data-id=\"f4225ae\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Livet p\u00e5 jorden har utvecklats under ljusa dagar och m\u00f6rka n\u00e4tter. Det har gett de levande organismerna inre rytmer som styr och samordnar olika biologiska processer. Hur effektivt ett system i kroppen arbetar varierar i regel under dygnet. Den inre rytmen regleras av signaler ifr\u00e5n milj\u00f6n, d\u00e4r ljus och mat \u00e4r de viktigaste faktorerna.<\/p><p>Exponeringen f\u00f6r ljus har, under \u00e5rens lopp, f\u00f6r\u00e4ndrats kraftigt. Om vi varit beroende av solen f\u00f6r ljus hade vi utsatts f\u00f6r mer ljus p\u00e5 dagen och mindre p\u00e5 kv\u00e4llen. Elektriska lampor g\u00f6r ist\u00e4llet att vi dagtid exponeras f\u00f6r mindre ljus, och p\u00e5 kv\u00e4llen mer.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b5c3507 elementor-widget elementor-widget-heading\" data-id=\"b5c3507\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-large\"><span class=\"ez-toc-section\" id=\"Konsekvenser_av_att_bryta_den_naturliga_dygnsrytmen\"><\/span>Konsekvenser av att bryta den naturliga dygnsrytmen<span class=\"ez-toc-section-end\"><\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-223fc58 elementor-widget elementor-widget-text-editor\" data-id=\"223fc58\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>V\u00e5r biologi \u00e4r s\u00e4llan l\u00e5st och den ger s\u00e4llan en precis anledning till hur vi b\u00f6r leva. D\u00e4remot f\u00e5r vi i regel betala ett pris om vi r\u00f6r oss f\u00f6r l\u00e5ngt ifr\u00e5n dess ramar. V\u00e5ra f\u00f6rf\u00e4der har varit uppe p\u00e5 dagen och sovit p\u00e5 natten, vilket gett oss kroppar som efterstr\u00e4var detta. Skiftarbetare l\u00f6per exempelvis 40 procent st\u00f6rre risk f\u00f6r att utveckla depression \u00e4n gemene man (1).<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ee586cb elementor-widget elementor-widget-heading\" data-id=\"ee586cb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-large\"><span class=\"ez-toc-section\" id=\"Hormonernas_roll_i_dygnrytmen_och_psykisk_halsa\"><\/span>Hormonernas roll i dygnrytmen och psykisk h\u00e4lsa<span class=\"ez-toc-section-end\"><\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-34492d8 elementor-widget elementor-widget-heading\" data-id=\"34492d8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-medium\"><span class=\"ez-toc-section\" id=\"Kortisol_och_dess_betydelse_for_valmaendet\"><\/span>Kortisol och dess betydelse f\u00f6r v\u00e5lm\u00e5endet<span class=\"ez-toc-section-end\"><\/span><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-95f1d06 elementor-widget elementor-widget-text-editor\" data-id=\"95f1d06\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Om kroppen f\u00e5r ta emot ljus under dagen och m\u00f6rker under natten s\u00e5 \u00f6kar chansen f\u00f6r v\u00e4lm\u00e5ende, samtidigt som motst\u00e5ndskraften mot oh\u00e4lsa st\u00e4rks. Bryts denna rytm s\u00e5 \u00f6kar risken f\u00f6r psykisk oh\u00e4lsa (2).<\/p><p>Kopplingen mellan dygnsrytm och psykisk h\u00e4lsa beror delvis p\u00e5 hormoner. Ett exempel \u00e4r kortisol som vi vill ha mycket av tidigt, och lite av sent (3). Om denna kortisolrytm bryts \u00f6kar risken f\u00f6r olika sjukdomar (4).<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-20c919b elementor-widget elementor-widget-heading\" data-id=\"20c919b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-medium\"><span class=\"ez-toc-section\" id=\"Melatonin_och_somnkvalitet\"><\/span>Melatonin och s\u00f6mnkvalit\u00e9t<span class=\"ez-toc-section-end\"><\/span><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4c5a3b6 elementor-widget elementor-widget-text-editor\" data-id=\"4c5a3b6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Melatonin \u00e4r ett annat hormon, d\u00e4r vill vi ha h\u00f6ga niv\u00e5er p\u00e5 kv\u00e4llen d\u00e5 det \u00f6kar chansen f\u00f6r god s\u00f6mn. S\u00f6mnen ger i sin tur ett starkt skydd mot oh\u00e4lsa (5).<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1de2bba elementor-widget elementor-widget-heading\" data-id=\"1de2bba\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-medium\"><span class=\"ez-toc-section\" id=\"Depression_och_hormonella_obalanser\"><\/span>Depression och hormonella obalanser<span class=\"ez-toc-section-end\"><\/span><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-493f4ab elementor-widget elementor-widget-text-editor\" data-id=\"493f4ab\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Depression h\u00e4nger ofta samman med att den rytmiska uts\u00f6ndringen av kortisol och melatonin har rubbats (6).\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1bf1c0d elementor-widget elementor-widget-heading\" data-id=\"1bf1c0d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-large\"><span class=\"ez-toc-section\" id=\"Behandlingar_for_depression_och_kopplingen_till_dygnsrytmen\"><\/span>Behandlingar f\u00f6r depression och kopplingen till dygnsrytmen<span class=\"ez-toc-section-end\"><\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3769b92 elementor-widget elementor-widget-text-editor\" data-id=\"3769b92\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>D\u00e5 depression \u00e4r en m\u00e5ngfacetterad sjukdom, d\u00e4r gr\u00e4nsen mellan sjuk och frisk \u00e4r sv\u00e5rt att s\u00e4tta tyder detta p\u00e5 att samma sak sannolikt g\u00e4ller f\u00f6r icke deprimerade. Om din dygnsrytm f\u00f6rs\u00e4mras p\u00e5 ett s\u00e4tt som leder till hormonella f\u00f6r\u00e4ndringar, tror jag du kan m\u00e5 s\u00e4mre \u00e4ven om du inte m\u00e5r tillr\u00e4ckligt d\u00e5ligt f\u00f6r diagnosen depression.<\/p><p>Kopplingen mellan psykiskt m\u00e5ende och dygnsrytmen st\u00e4rks ocks\u00e5 av att medparten av de behandlingar som anv\u00e4nds mot depression f\u00f6rb\u00e4ttrar den inre dygnsrytmen (8).<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b907dfa elementor-widget elementor-widget-heading\" data-id=\"b907dfa\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-large\"><span class=\"ez-toc-section\" id=\"Sambandet_mellan_psykisk_halsa_och_drygnsrytmen\"><\/span>Sambandet mellan psykisk h\u00e4lsa och drygnsrytmen<span class=\"ez-toc-section-end\"><\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9a43e59 elementor-widget elementor-widget-text-editor\" data-id=\"9a43e59\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Samtidigt \u00e4r det sv\u00e5rt att avg\u00f6ra hur sambandet mellan de tv\u00e5 ser ut. En m\u00f6jlighet \u00e4r att en st\u00f6rd dygnsrytm leder till f\u00f6rs\u00e4mrat psykiskt m\u00e5ende, det \u00e4r ocks\u00e5 m\u00f6jligt att omv\u00e4nda kan g\u00e4lla. Fr\u00e5gan om det mentala fr\u00e4mst p\u00e5verkar kroppen eller tv\u00e4rtom \u00e4r en av de stora fr\u00e5gest\u00e4llningarna inom psykologin. Min gissning \u00e4r att det r\u00f6r sig om ett dubbelriktat samband som kan b\u00f6rja i b\u00e5da \u00e4ndar. Psykisk oh\u00e4lsa kan leda till s\u00e4mre dygnsrytm och s\u00e4mre dygnsrytm kan leda till psykisk oh\u00e4lsa.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1c4ca30 elementor-widget elementor-widget-heading\" data-id=\"1c4ca30\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-large\"><span class=\"ez-toc-section\" id=\"Vikten_av_att_ta_hand_om_kroppen_och_leva_rytmiskt\"><\/span>Vikten av att ta hand om kroppen och leva rytmiskt<span class=\"ez-toc-section-end\"><\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-968a3d1 elementor-widget elementor-widget-text-editor\" data-id=\"968a3d1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Oavsett om jag saknar exakt f\u00f6rst\u00e5else f\u00f6r hur v\u00e5r inre dygnsrytm p\u00e5verkar v\u00e5rt m\u00e5ende tycker jag det \u00e4r ett sp\u00e4nnande omr\u00e5de. Vi beh\u00f6ver ta hand om v\u00e5r kropp f\u00f6r att m\u00e5 bra, och precis som det \u00e4r viktigt att sova, tr\u00e4na och \u00e4ta verkar det viktigt att leva n\u00e5gorlunda rytmiskt.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-be28f7f elementor-widget elementor-widget-image\" data-id=\"be28f7f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"574\" src=\"https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/04\/Rickardbravo_a_beautiful_sunrise_with_a_person_looking_a_the_su_26da7ecf-6bce-4683-af7d-287b34ee32c8-1024x574.png\" class=\"attachment-large size-large wp-image-3739\" alt=\"en person som hittat sin inre dygnsrytm\" srcset=\"https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/04\/Rickardbravo_a_beautiful_sunrise_with_a_person_looking_a_the_su_26da7ecf-6bce-4683-af7d-287b34ee32c8-1024x574.png 1024w, https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/04\/Rickardbravo_a_beautiful_sunrise_with_a_person_looking_a_the_su_26da7ecf-6bce-4683-af7d-287b34ee32c8-300x168.png 300w, https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/04\/Rickardbravo_a_beautiful_sunrise_with_a_person_looking_a_the_su_26da7ecf-6bce-4683-af7d-287b34ee32c8-768x430.png 768w, https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/04\/Rickardbravo_a_beautiful_sunrise_with_a_person_looking_a_the_su_26da7ecf-6bce-4683-af7d-287b34ee32c8.png 1456w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-725b054 elementor-widget elementor-widget-heading\" data-id=\"725b054\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-large\"><span class=\"ez-toc-section\" id=\"Gor_detta_for_att_fa_en_stark_inre_dygnsrytm\"><\/span>G\u00f6r detta f\u00f6r att f\u00e5 en stark inre dygnsrytm<span class=\"ez-toc-section-end\"><\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-dd84a2b elementor-widget elementor-widget-text-editor\" data-id=\"dd84a2b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li>Vakna och g\u00e5 upp ungef\u00e4r samma tid de flesta dagar i veckan.<\/li><li>F\u00f6rs\u00f6k komma ut under dagen.<\/li><li>Ha det m\u00f6rkt timmarna innan l\u00e4ggdags<\/li><li>Undvik att \u00e4ta timmarna innan l\u00e4ggdags<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4cd44ae elementor-widget elementor-widget-text-editor\" data-id=\"4cd44ae\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>L\u00e4s igenom v\u00e5r artikel d\u00e4r vi <a href=\"https:\/\/www.refitness.se\/blog\/halsa\/somn-och-viktuppgang\/\">l\u00e4r dig att sova b\u00e4ttre<\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-8373691 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"8373691\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-82f9f31\" data-id=\"82f9f31\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a8939a6 elementor-widget elementor-widget-toggle\" data-id=\"a8939a6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"toggle.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-1761\" class=\"elementor-tab-title\" data-tab=\"1\" role=\"button\" aria-controls=\"elementor-tab-content-1761\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon elementor-toggle-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-closed\"><i class=\"fas fa-caret-right\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-opened\"><i class=\"elementor-toggle-icon-opened fas fa-caret-up\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-toggle-title\" tabindex=\"0\">Referenser<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<div id=\"elementor-tab-content-1761\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"1\" role=\"region\" aria-labelledby=\"elementor-tab-title-1761\"><ol><li style=\"font-weight: 400;\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28581264\/\">Lee, A. et al (2017) Night shift work and risk of depression: meta-analysis of observational studies. J. Korean Med. Sci. 32, 1091\u20131096.<\/a><\/li><li style=\"font-weight: 400;\">Bedrosian, T. A. &amp; Nelson, R. J (2017) Timing of light exposure affects mood and brain circuits. Transl. Psychiatry 7, e1017.<\/li><li style=\"font-weight: 400;\">Son, G. H., Chung, S. &amp; Kim, K (2011) The adrenal peripheral clock: glucocorticoid and the circadian timing system. Front. Neuroendocrinol. 32, 451\u2013465.<\/li><li style=\"font-weight: 400;\">Sapolsky R (2003) Varf\u00f6r zebror inte f\u00e5r mags\u00e5r, Stockholm : NoK,<\/li><li style=\"font-weight: 400;\">Walker M (2018) S\u00f6mng\u00e5tan: den nya forskningen om s\u00f6mn och dr\u00f6mmar, Stockholm : Ordfront,<\/li><li style=\"font-weight: 400;\">Vadnie, C. A. &amp; McClung, C. A (2017) Circadian rhythm disturbances in mood disorders: insights into the role of the suprachiasmatic nucleus. Neural Plast, 1504507 (2017).<\/li><li style=\"font-weight: 400;\">Emens, J., Lewy, A., Kinzie, J. M., Arntz, D. &amp; Rough, J (2009) Circadian misalignment in major depressive disorder. Psychiatry Res. 168, 259\u2013261.<\/li><li style=\"font-weight: 400;\">Germain, A. &amp; Kupfer, D. J (2008) Circadian rhythm disturbances in depression. Hum. Psychopharmacol. 23, 571\u2013585.<\/li><\/ol><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Dygnsrytmen och dess betydelse Lev i synk med din dygnsrytm och f\u00e5 mer energi och m\u00e5 psykiskt b\u00e4ttre. Din kropp \u00e4r b\u00e4ttre p\u00e5 visa saker best\u00e4mda tider p\u00e5 dygnet. Om rytmen bryts \u00e4r risken stor att du med tiden f\u00e5r betala med oh\u00e4lsa. Ljusets p\u00e5verkan p\u00e5 v\u00e5r dygnsrytm Livet p\u00e5 jorden har utvecklats under ljusa [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":3743,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false,"footnotes":""},"categories":[31],"tags":[],"class_list":["post-3733","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-halsa"],"blocksy_meta":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Dygnsrytm och Psykisk H\u00e4lsa: Hur Hormoner och Ljus P\u00e5verkar<\/title>\n<meta name=\"description\" content=\"Sambandet mellan dygnsrytm, psykisk h\u00e4lsa, hormoner och ljusets p\u00e5verkan. 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