Izinguquko ezincane kanye ne-Morning Sunlight Kunganciphisa Ukuguqulwa
Kwabaningi bethu, siyaqaphela isikhathi seSuku lokuSindisa sikuphezu kwezinsuku ezimbalwa ngaphambi kokuba kushintshwe isikhathi. Ngeke yini kube mnandi ukuthi ulungele ukulungiswa kwesikhathi ngaphambi kokuba kwenzeke? Funda ukuthi kungani lokhu kulungiselelwa, ikakhulukazi ukunciphisa ukulahlekelwa kokulala entwasahlobo, kungabalulekile empilweni yethu yonke futhi uthole izindlela ezimbalwa zokululaza lolu shintsho.
Uyini Isikhathi Sokugcina Isikhathi?
Isikhathi Sokugcina Usuku kulungiswa izikhathi ezimbili ngonyaka ukuze kulungiswe kangcono usuku lokusebenza emibandela yokukhanya yemvelo. Kuyaziwa ngokuthi yisikhathi sasehlobo eYurophu futhi akugcinwa yonke indawo. Kuye kwaba usizo emphakathini wezolimo. Kuye kwagqugquzelwa ukunciphisa izinsiza ezidingekayo ukukhiqiza ukukhanya okufakelwayo.
Ukulungiswa kungakhunjulwa ngombono olula: "Spring ngaphambi, abuyele emuva." Lokhu kugcizelela ukuthi amawashi athuthuka phambili ihora elilodwa entwasahlobo kanti ihora elilodwa emuva emuva ekwindla. Isikhathi esilungile salokhu kulungiswa kuyahlukahluka unyaka nonyaka. Ngokuvamile amawashi ashintshwa ngo-2 ekuseni ngosuku lokushintsha.
Imithelela Yempilo Yezinguquko Zesikhathi Sokugcina Usuku
Kunomunye ucwaningo olusekela ukuthi ukulungiswa kwewashi okuhambisana neSuku LokuSindisa Isikhathi kungase kube nemiphumela yezempilo. Ngokuyinhloko, ukulahlekelwa ubuthongo okwenzeka entwasahlobo kungathinta impilo yezinhliziyo.
Izifundo eziningi zabantu baseYurophu kubonakala sengathi zikhona izingozi ezihlobene nokulahleka kokulala okwenzeka njengoba amawashi asethwe phambili. Iningi labantu lingalali ubusuku bokulungisa, kepha kunzima nje ukuvuka lapho beka iwashi labo phambili bese balala kancane. Lokhu kungaholela ehoreni elilodwa lokunqotshwa kokulala .
Ukubukeza idatha yabantu kubonisa ukuthi ngoMsombuluko ngemuva kokulungiswa kwesikhathi okuqhubeka phambili kubonisa izinga eliphezulu kakhulu lokuhlaselwa kwenhliziyo, izingozi zemoto, kanye nokufa jikelele (okubizwa ngokuthi ukufa). Ngakolunye uhlangothi, ekwindla lapho amawashi edluliselwa emuva, evumela elinye ihora lokulala, lezi zenzakalo ezimbi ziyancipha. Le miphumela yezempilo ingase ihlobane ngokuqondile nokulahla okungazelelwe kokulala, okuvame ukuhlobana nezinye izinkinga zempilo, kuhlanganise nokukhuluphala ngokweqile , imiphumela yomzimba , ngisho nezimpawu zengqondo .
Indlela Yokulungiselela I-Daylight Saving Time
Ngenhlanhla, kungenzeka ukuba uzikhandle ekushintsheni isikhathi se-Daylight Saving Time. Lokhu kungafezwa ngezinyathelo ezimbalwa ezilula:
1) Yazi uma kwenzeka.
Okokuqala, kulula kakhulu ukulungiselela okuthile owaziyo ukuthi kuza. Kulokhu, ungaqala ngokubuyekeza izinsuku zokulungiswa kwesikhathi kulo nyaka. Mhlawumbe kungaba usizo ukwenza inothi kwikhalenda yakho. Khona-ke, njengoba isikhathi siseduze, ungaqala ukwenza izinguquko ezengeziwe ohlelweni lwakho lokulala.
2) Yenza izinguquko kancane kancane.
Ukushintsha kwesikhathi esenzeka ekwindla kuvame ukusizwa ngokulala okungaphezulu, kodwa ukulahlekelwa kokulala entwasahlobo kungavumelani. Ukuze uvuke ekuseni kusasa isikhathi sentshahla sishintsha kangcono kakhulu, kungasisiza kakhulu ukuba ulungise kancane kancane isimiso sakho sokulala.
Esikhundleni sokulahlekelwa ngokuzumayo ihora elilodwa lokulala, lula kalula kulo ngokulandela ukulungiswa okungaphezulu entwasahlobo:
Usuku (ama) Ngaphambi Kokushintsha - Isikhathi sokulala - Isikhathi Sokuvuka
4 - 10 PM - 6 AM
3 - 9:45 PM - 5:45 AM
2 - 9:30 PM - 5:30 AM
1 - 9:15 PM - 5:15 AM
0 - 9 PM - 6 AM (Daylight Saving Time Isikhathi sokulungiswa)
Yiqiniso, lezi zikhathi ziyohluka ngokususelwa kwisimiso sakho sokulala sokuqala. Njengokwenza ukulungiswa kwendawo entsha yesikhathi nge- jet lag , lezi zinguquko ezingaphezulu ngesikhathi sakho sokulala kanye nesikhathi sokuvuka kuzokusiza isigqila somzimba wakho se-circadian kancane kancane ulungiselele isikhathi esisha sewashi.
3) Ziveze ukukhanya kwelanga.
Omunye wemithonya enamandla kunazo zonke yewashi lomzimba wethu we-circadian ukuvezwa kwelanga lokukhanya .
Ngokuthola ilanga emehlweni ethu ngokushesha ekuvukeni, lesi siginci esikhulu sithonya ngokuqondile i- hypothalamus yobuchopho bethu. Lokhu kungathinta ukulala kwesikhathi sethu kuphela kodwa futhi ukuguqula umzimba, ukukhululwa kwe-hormone, nezinye izinto eziguquguqukayo.
Ngokushesha uma usukwazi ukuvuka, sebenzisa imizuzu engu-15 ngelanga eliqondile. Uma uvuka futhi kusesebumnyama, kusobala ukuthi ulinde ukuphuma kwelanga. Ungagqoki izibuko. Ungabeki isigqoko noma i-visor. Akudingekile (noma ephephile) ukubuka ngqo elangeni. Kunalokho, ake ukushaya amehlo akho ngenkathi uvala amehlo akho kwenye indawo. Lokhu kungafezwa ngenkathi uphethe ikhofi yakho ekuseni ekuseni, uhamba ngezinyawo, noma ufunda izindaba zakamuva ngaphandle.
4) I-Melatonin ingase ibe (buthaka) ithinte isikhathi sokulala.
Okokugcina, abantu bavame ukuzibuza ukuthi i- melatonin iyasebenza yini ekulungiseni isikhathi seSavelight Saving Time. Umzimba ngokwemvelo ukhulula leli hormone ngenkathi ulele ngobuncane emkhakheni we- pineal wengqondo. Lapho kuthathwa njengesisonge, cishe kunethonya elibuthakathaka ebuthongweni kubantu abaningi. I-hypnotic kahle, okusho ukuthi kungenza uzizwe ulele. Lokhu kwenza kube yinto ewuthandwayo yokulala ebuthongweni. Kubantu abayizimpumputhe, i-melatonin ithathe amahora ambalwa ngaphambi kokulala isikhathi ingase ibe nethonya elizuzayo ku- non-24-hour-wake disorder disorder . Ngeshwa, kubantu abaningi ababona, i-melatonin ingase ikhulise ukulala ngokwanele njengoba izinguquko zesikhathi zenzeka.
Okufanele Uyenze Uma Uphelile Kakhulu (Noma Ulale Ngampofu)
Uma uhlulekile ukuzilungiselela ukushintsha kweSuku lokuSindisa Sesikhathi, ungase ulungise ngokuzenzekelayo amawashi, njengoba abantu abaningi benza. Futhi, lokhu kungase kubekezelelwe kahle ekwindla. Entwasahlobo, kungathatha izinsuku ezimbalwa ukujwayela isimiso esisha. Ungase uzwe ukulala okuncane ekuqaleni kobusuku, okungahle kuthuthukiswe ngokugcina isikhashana isikhathi sokulala. Kungaba nzima ukuvuka nge-alamu, kodwa ilanga lokukhanya lizokusiza ukuba ulungise.
Uma kufanele uzithole uhlushwa yizinkinga ezingapheli zokulala noma ukulala ngokweqile kwansuku zonke, Isikhathi Sokugcina Usuku kungase kube yisikhathi sokukukhumbuza ukuhlangabezana nodokotela olele ukuze uthole izifo ozodinga ukulala nokuzizwa ungcono.
> Imithombo:
> "Isikhathi sosuku lokukhanya." I-United States Naval Observatory.
> Janszky, Mina noLjung, R. "Ishintshela futhi kusukela ngesikhathi seSuku lokuSindisa kanye nesehlakalo seMyocardial Infarction." N Engl J Med 2008; 359: 1966-1968.
> Kryger, MH et al . "Izimiso Nemikhuba Yokulala Imithi." Elsevier , edition 5.