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[NEW](https://www.nike.com/kr/stories) - [코칭](https://www.nike.com/kr/stories/coaching) - [운동선수\*](https://www.nike.com/kr/stories/athletes) - [문화](https://www.nike.com/kr/stories/culture) - [커뮤니티](https://www.nike.com/kr/stories/community) - [이노베이션](https://www.nike.com/kr/stories/innovation) - [제품 가이드](https://www.nike.com/kr/product-advice) 영감 # 더 나은 수면과 더 많은 에너지를 위한 생체 시계 조절 방법 ##### 코칭 사람들의 생체 리듬이 모두 다 24시간은 아닙니다. 어떤 사람은 23시간일 수 있고, 어떤 사람은 25시간 일 수도 있습니다. 신체의 어떤 부분은 훨씬 짧은 20시간 주기로 돌아가기도 합니다. 그래서 누군가는 올빼미처럼 생활하고, 누군가는 일찍 일어나는 새처럼 생활하고, 또 누군가는 끊임없이 시차 증후군을 겪기도 합니다. 마지막 업데이트: 2023년 1월 5일 5분 예상  사람들은 신체의 각 부위별 시계(근육, 간, 배 등)를 관장하는 주요 생체 시계를 가지고 있습니다. 지구의 24시간 주기를 기반으로 하는 주요 생체 시계는 각 부위별 시계에 시간을 알려주거나 지침을 내려주기도 합니다. 신체 각 부위의 시계는 PER 단백질이라고 불리는 주요 단백질을 포함한 시계 단백질에 의해 조절이 되는데, 단백질이 균형을 이루지 못할 때, 당신의 몸은 23시간 혹은 25시간의 리듬으로 바뀌게 됩니다. 최근에 캘리포니아 산타크루스 대학 등의 대학교 연구원들은 신체의 효소(카세인키나아제 1)에 특정한 유전적 돌연변이를 가진 사람들이 20시간 리듬이 될 수도 있다는 것을 발견했습니다. 이러한 생체 시계를 가진 사람들은 7시간 혹은 그 이상의 충분한 수면을 취하더라도 지구의 24시간 주기에 어긋난 생활과 흐트러진 순환 리듬으로 건강에 많은 문제들이 생기게 됩니다. 당신의 생체 시계는 스스로 지구에 맞추려고 부단히도 노력하지만 생체 시계의 주기가 훨씬 짧으면 결국 지구의 주기를 따라가지 못하고 미세한 부분부터 어긋나기 시작합니다. 캘리포니아 산타크루스 대학 화학 및 생화학부의 부교수이자 이 연구의 주요 저자인 캐리 파치(Carrie Partch)는 “그들은 매일매일 시차 증후군을 달고 사는 것과 같습니다.”라고 말합니다. 다행스럽게도 과학자들에 따르면 20시간 주기를 일으키는 유전자 변형은 백만 분의 1의 확률로 드물다고 합니다. 주말에도 심지어 저녁 7시에 잠자리에 들어 새벽 4시에 일어나는 사람들만이 이러한 유전자 변형을 갖고 있습니다. 유전자 변형은 타고나는 것으로 어린 시절의 수면 주기에 영향을 줄 수 있습니다. 하지만, 수면 시간을 잘 조절할 수 있는 10대 또는 그 이후부터는 잘 알아차릴 수 없게 됩니다. ## “당신의 라이프스타일에 따라 하루 중 원하는 시간에 멜라토닌 분비가 절정에 달할 수 있도록 운동과 식사를 통해 생체 시계의 상태와 시간 설정을 조절할 수 있습니다.” 플로리다 대학의 근육학 연구소 교수이자 학회장 카린 에세르 생체 시계가 눈에 띄게 짧아졌다는 것은 수면을 유도하는 멜라토닌 분비가 훨씬 일찍 절정에 달하는 것을 의미합니다. 이러한 이유로 사람들이 피곤해야 할 시점 보다 훨씬 일찍 피곤하게 됩니다.”라고 파치는 말합니다. “그러곤 너무 일찍 일어나게 되는거죠.” 생체 시계가 짧고 긴 것은 문제가 되지 않습니다. 플로리다 대학의 근육학 연구소 교수이자 학회장이며 순환 리듬과 골격근의 관계에 대한 선도적 연구자인 카린 에세르(Karyn Esser)는 “당신의 라이프스타일에 따라 하루 중 원하는 시간에,멜라토닌 분비가 절정에 달할 수 있도록, 운동이나 식사를 할 때에 생체 시계의 상태와 시간 설정을 조절할 수 있습니다.”라고 말합니다. 생체 시계와 운동에 대해서는 현재 많은 연구가 진행 중입니다. 만약 오후 8시에 피곤함을 느낀다면 오후 운동을 통해 많은 효과를 볼 수 있습니다. 이에 대해 에세르는, 오후 운동이 생체 시계를 조정하여 멜라토닌의 분비를 늦추기 때문이라고 말했습니다. 마찬가지로 자정 전에 잠들기 어렵다면 아침 운동(특히 야외 운동)으로 멜라토닌 분비를 앞당겨 순환 리듬을 조정할 수 있습니다. 그녀는 “근육 시계는 운동에 빠르게 반응하고, 당신의 정한 트레이닝 일정에 쉽게 적응합니다. 따라서 당신의 근육들은 스케줄이 달라져도 쉽게 적응할 수 있습니다.”라고 말합니다. “그렇게 되면 근육 시계로 당신은 더 나은 결과를 얻어낼 수 있습니다.” 개개인의 생체 시계와 상관없이 햇빛이 내리쬐는 낮 10시간 안에 아침과 점심, 저녁 식사를 하는 것이 좋다고 파치는 덧붙여 말합니다. 아침에 일어나자마자 자연광을 쬐고, 전자기기의 블루라이트를 멀리하는 것만으로, 멜라토닌 분비의 불균형을 최소화하는 데 도움이 됩니다. “아직도 연구해야 할 게 너무 많지만 모든 사람들의 몸 속에, 몸을 통제하는 자신만의 시계가 존재한다는 사실은 매우 흥미로운 일입니다.”라고 파치는 말합니다. 당신의 생체 시계에 더 많은 관심을 가질수록 운동과 식사, 수면과 기상을 더 완벽하게 조절할 수 있을 것입니다. 원게시일: 2022년 4월 21일 안내 [멤버가입](https://www.nike.com/kr/membership) [매장찾기](https://www.nike.com/kr/retail) [제품 가이드](https://www.nike.com/kr/product-advice) [러닝화 가이드](https://www.nike.com/kr/running/shoe-finder) 멤버 혜택 [웰컴 쿠폰](https://www.nike.com/kr/help/a/promo-apply) [생일 쿠폰](https://www.nike.com/kr/help/a/promo-apply) [학생 할인 쿠폰](https://www.nike.com/kr/membership/student-discount-program) 고객센터 [주문배송조회](https://www.nike.com/kr/orders/details/) [반품 정책](https://www.nike.com/kr/help/a/returns-policy-kr) [결제 방법](https://www.nike.com/kr/help/a/payment-options-kr) [공지사항](https://www.nike.com/kr/help/a/announcements-kr) [문의하기](https://www.nike.com/kr/help/#contact) 회사소개 [About Nike](https://about.nike.com/) [소식](https://about.nike.com/ko/newsroom) [채용](https://careers.nike.com) [투자자](https://investors.nike.com/) [지속가능성](https://www.nike.com/kr/sustainability) [코칭](https://www.nike.com/kr/coaching) [신고하기](https://secure.ethicspoint.com/domain/media/ko/gui/56821/index.html) ## 안내 [멤버가입](https://www.nike.com/kr/membership) [매장찾기](https://www.nike.com/kr/retail) [제품 가이드](https://www.nike.com/kr/product-advice) [러닝화 가이드](https://www.nike.com/kr/running/shoe-finder) ## 멤버 혜택 [웰컴 쿠폰](https://www.nike.com/kr/help/a/promo-apply) [생일 쿠폰](https://www.nike.com/kr/help/a/promo-apply) [학생 할인 쿠폰](https://www.nike.com/kr/membership/student-discount-program) ## 고객센터 [주문배송조회](https://www.nike.com/kr/orders/details/) [반품 정책](https://www.nike.com/kr/help/a/returns-policy-kr) [결제 방법](https://www.nike.com/kr/help/a/payment-options-kr) [공지사항](https://www.nike.com/kr/help/a/announcements-kr) [문의하기](https://www.nike.com/kr/help/#contact) ## 회사소개 [About Nike](https://about.nike.com/) [소식](https://about.nike.com/ko/newsroom) [채용](https://careers.nike.com) [투자자](https://investors.nike.com/) [지속가능성](https://www.nike.com/kr/sustainability) [코칭](https://www.nike.com/kr/coaching) [신고하기](https://secure.ethicspoint.com/domain/media/ko/gui/56821/index.html) 대한민국 - 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나이키 쇼핑몰에서 가입하신 한국결제네트웍스 유한회사의 구매안전 서비스(결제대금예치)를 이용하실 수 있습니다. 콘텐츠산업진흥법에 의한 콘텐츠 보호 안내 자세히 보기 ## Africa - [__Egypt__ \ English](https://www.nike.com/eg/) - [__Morocco__ \ English](https://www.nike.com/ma/en/) - [__Maroc__ \ Français](https://www.nike.com/ma/) - [__South Africa__ \ English](https://www.nike.com/za/) ## Americas - [__Argentina__ \ Español](https://www.nike.com.ar) - [__Brasil__ \ Português](https://www.nike.com.br) - [__Canada__ \ English](https://www.nike.com/ca/) - [__Canada__ \ Français](https://www.nike.com/ca/fr/) - [__Chile__ \ Español](https://www.nike.cl) - [__Colombia__ \ Español](https://www.nike.com.co) - [__México__ \ Español](https://www.nike.com/mx/) - [__Peru__ \ Español](https://www.nike.com.pe) - [__Puerto Rico__ \ Español](https://www.nike.com/pr/) - [__United States__ \ English](https://www.nike.com) - [__Estados Unidos__ \ Español](https://www.nike.com/us/es/) - [__Uruguay__ \ Español](https://www.nike.com.uy) - [__Latin America__ \ Español](https://www.nike.com/xl/) ## Asia Pacific - [__Australia__ \ English](https://www.nike.com/au/) - [__中国大陆__ \ 简体中文](https://www.nike.com.cn/) - [__Hong Kong__ \ English](https://www.nike.com.hk/) - [__香港__ \ 繁體中文](https://www.nike.com.hk/) - [__India__ \ English](https://www.nike.in/) - [__Indonesia__ \ English](https://www.nike.com/id/) - [__Japan__ \ English](https://www.nike.com/jp/en/) - [__日本__ \ 日本語](https://www.nike.com/jp/) - [__대한민국__ \ 한국어](https://www.nike.com/kr/) - [__Malaysia__ \ English](https://www.nike.com/my/) - [__New Zealand__ \ English](https://www.nike.com/nz/) - [__Philippines__ \ English](https://www.nike.com/ph/) - [__Singapore__ \ English](https://www.nike.com/sg/) - [__台灣__ \ 繁體中文](https://www.nike.com/tw/) - [__ไทย__ \ ภาษาไทย](https://www.nike.com/th/) - [__Vietnam__ \ English](https://www.nike.com/vn/) ## Europe - [__Österreich__ \ Deutsch](https://www.nike.com/at/) - [__Austria__ \ English](https://www.nike.com/at/en/) - [__Belgien__ \ Deutsch](https://www.nike.com/be/de/) - [__Belgium__ \ English](https://www.nike.com/be/en/) - [__Belgique__ \ Français](https://www.nike.com/be/fr/) - [__België__ \ Nederlands](https://www.nike.com/be/) - [__Bulgaria__ \ English](https://www.nike.com/bg/) - [__Croatia__ \ English](https://www.nike.com/hr/) - [__Česká republika__ \ Čeština](https://www.nike.com/cz/) - [__Czech Republic__ \ English](https://www.nike.com/cz/en/) - [__Danmark__ \ Dansk](https://www.nike.com/dk/) - [__Denmark__ \ English](https://www.nike.com/dk/en/) - [__Finland__ \ English](https://www.nike.com/fi/) - [__France__ \ Français](https://www.nike.com/fr/) - [__Deutschland__ \ Deutsch](https://www.nike.com/de/) - [__Ελλάδα__ \ ελληνικά](https://www.nike.com/gr/) - [__Hungary__ \ English](https://www.nike.com/hu/en/) - [__Magyarország__ \ Magyar](https://www.nike.com/hu/) - [__Ireland__ \ English](https://www.nike.com/ie/) - [__Israel__ \ English](https://www.nike.com/il/) - [__Italia__ \ Italiano](https://www.nike.com/it/) - [__Luxemburg__ \ Deutsch](https://www.nike.com/lu/de/) - [__Luxembourg__ \ English](https://www.nike.com/lu/en/) - [__Luxembourg__ \ Français](https://www.nike.com/lu/) - [__Netherlands__ \ English](https://www.nike.com/nl/en/) - [__Nederland__ \ Nederlands](https://www.nike.com/nl/) - [__Norway__ \ English](https://www.nike.com/no/en/) - [__Norge__ \ Norsk](https://www.nike.com/no/) - [__Polska__ \ Polski](https://www.nike.com/pl/) - [__Portugal__ \ English](https://www.nike.com/pt/en/) - [__Portugal__ \ Português](https://www.nike.com/pt/) - [__Romania__ \ English](https://www.nike.com/ro/) - [__Россия__ \ Русский](https://www.nike.com/ru/) - [__Slovakia__ \ English](https://www.nike.com/sk/) - [__Slovenia__ \ English](https://www.nike.com/si/) - [__Espanya__ \ Català](https://www.nike.com/es/ca/) - [__España__ \ Español](https://www.nike.com/es/) - [__Sweden__ \ English](https://www.nike.com/se/en/) - [__Sverige__ \ Svenska](https://www.nike.com/se/) - [__Schweiz__ \ Deutsch](https://www.nike.com/ch/) - [__Switzerland__ \ English](https://www.nike.com/ch/en/) - [__Suisse__ \ Français](https://www.nike.com/ch/fr/) - [__Svizzera__ \ Italiano](https://www.nike.com/ch/it/) - [__Türkiye__ \ Türkçe](https://www.nike.com/tr/) - [__United Kingdom__ \ English](https://www.nike.com/gb/) ## Middle East - [__Saudi Arabia__ \ English](https://www.nike.sa/en/home) - [__المملكة العربية السعودية__ \ العربية](https://www.nike.sa/ar/home) - [__United Arab Emirates__ \ English](https://www.nike.ae/en/home) - [__الإمارات العربية المتحدة__ \ العربية](https://www.nike.ae/ar/home) - [__Qatar__ \ English](https://www.nike.qa/en/home) - [__دولة قطر__ \ العربية](https://www.nike.qa/ar/home) - [__Kuwait__ \ English](https://www.nike.com.kw/en/home) - [__الكويت__ \ العربية](https://www.nike.com.kw/ar/home)