Zonke izinhlobo zinezikhathi zesikhathi, noma 'iwashi,' elawula izikhathi zokusebenza nokungasebenzi. Lawa mawashi ayaziwa ngokuthi ama-circadian rhythms futhi abhekisela emjikelezweni wezinqubo zezinto eziphilayo neziphilayo ezishintsha isikhathi esilinganisweni samahora angu-24. Kungenzeka ukuthi uke wazibona lezi zithandwa, uzizwa unamandla futhi uqaphile ngesikhathi sezinsuku zesikhashana nokunye okuqhamukayo futhi ugijima phansi kwezinye izikhathi zosuku.
Ngenkathi abantu abaningi bebhekisela kumculo we-circadian njengenqubo eyodwa, empeleni kunamanye amawashi omzimba aqhubezela usuku lonke. Isibonelo, ukuphaphazeka kwengqondo kufinyelela kabili ngosuku ngosuku lwe-9 ekuseni ne-9 PM, kanti amandla omzimba athambekele ekutheni athole ngo-11 AM nangama-7 PM.
Indlela Umzimba Wakho "Ogcina Isikhathi"
Iqoqo elincane lama-neurons angama-20,000 ku-hypothalamus lilawula izidakamizwa eziningi zomzimba wakho. Eyaziwa ngokuthi i-nucleus ephezulu (SCN), lesi sikhungo sokulawula esiyinhloko sinesibopho sokusebenza njengesimemezelo sangaphakathi somzimba wakho. Nakuba izindlela eziqondile zendlela le nqubo esebenza ngayo akucacile, izinkomba zemvelo zibalulekile. I-Sunlight mhlawumbe iyabonakala kakhulu, ilawula isimiso sethu sokulala nsuku zonke.
Ngakho ukukhanya kwelanga kuthinta kanjani izilinganiso zakho ze-circadian? Njengoba ukukhanya kwelanga kuyancipha ekupheleni kosuku, uhlelo olubukwayo luthumela izimpawu kwi-nucleus ephezulu. Okulandelayo, i-SCN ithumela amasignali kumgogodla we-pineal ukwandisa ukukhiqizwa kwe-hormone melatonin.
Lokhu kwanda kwe-hormone kusiza umsebenzi onciphile futhi kwenza uzizwe ulele ngokulala.
Kwenzekani Uma Kungenakukhanya Kwelanga?
Kube nomthelela omkhulu wocwaningo ngalokho okwenzeka emigqeni ye-circadian lapho amaphethini welanga lemvelo ephazanyiswa. Ucwaningo lwezokwelapha luye lwabonisa ukuthi abantu abayimpumputhe ngokuzalwa ngokuvamile banenkinga yokujikeleza kwabo ngenxa yokuntuleka okuphelele kwemithombo yokukhanya kwezemvelo.
Labo abenza umsebenzi wokushintshwa noma ukuhamba ngokuvamile nabo banomqondo wokuba nemigomo yabo yangokwemvelo ephazamiseka.
Kwezinye izifundo ezinkulu zezilinganiso zomphakathi, abahlanganyeli bahlala emayunithi angaphansi komhlaba amasonto noma ngisho nezinyanga ngesikhathi. Eshiywa yizo zonke izici zokukhanya zemvelo, izilinganiso zomphakathi zalaba bahlanganyeli zaqala ukushintsha isimiso samahora angu-25 kunokuba iphethini lamahora angu-24. Ukwengeza, izici eziningi zomzimba zangaphambili ezivumelanisiwe zashintsha futhi. Uma kuvezwa izibonakaliso zelanga zokukhanya kwemvelo, izilinganiso eziningi zomzimba zisebenza ngesimiso esifanayo kakhulu. Lapho zonke izinkomba zokukhanya zemvelo zisuswe, lawa mawashi omzimba aqala ukusebenza kumashejuli ahluke ngokuphelele.
Amaphuzu Ambalwa Okubalulekile Okufanele Awakhumbule
- Izinga lakho le-circadian liboshwe ekukhanyeni kwelanga.
- Ukuphazamisa la maphethini kungabangela ukulala okuncane noma okulukhuni.
- Ngaphandle kwezibonakaliso zokukhanya, abantu bavame ukusebenza ngesimiso samahora angu-25.
- Izinga le-Circadian liphinde lithinte ukushisa komzimba, ukuzwela ubuhlungu, ukuphaphazeka kwengqondo, amandla omzimba, nezinzwa.
Morning Lark noma Night Owl
Ungabe uzichaza njengomuntu ongenhla noma umuntu obusuku? Abantu okuthiwa ekuseni bafuna ukuvuka ilanga futhi bafeze okuningi emahoreni okuqala kosuku.
Ngakolunye uhlangothi, abantu basebusuku bakhetha ukulala futhi bazibheke njengabakhiqiza kakhulu ngesikhathi samahora.
Ngisho nezikhumba zasebusuku zivame ukuziphoqeleka ukuba zikhuphuke ngokushesha ngenxa yezibopho zomsebenzi nezikole, futhi kuvela ukuthi lokho kungaba yinto enhle ngezizathu eziningana. Ucwaningo luye lwabonisa ukuthi abantu basekuseni abajabuli nje kuphela kunabo abathandana nabo, abaphila kahle.
Ucwaningo oluthile oluthile lwathola ukuthi abantu abathanda ukuhlala kamuva bavame ukuba nokusebenza kakhudlwana kwenhliziyo kubandakanya izinga lenhliziyo nokucindezelwa kwegazi. Akukhona lokho kuphela, futhi babhekana nokulala okuncane kakhulu futhi babengenakukwazi ukusebenza kahle.
Ucwaningo luphinde lwathola ukuthi izinhlobo zombili ekuseni nakusihlwa zingcono ukubhekana nokucindezeleka emahoreni okuqala uma usuku. Ngakho ngesikhathi esilandelayo lapho ubhekene nomsebenzi oshukumisayo wokukhathazeka noma umsebenzi wesikole, zama ukusebenza kuwo ekuseni kakhulu kunokuba ntambama. Ngokubeka izinto kuze kube yilapho emini, empeleni udala ukucindezeleka okungaphezu kwakho okungase kuthinte ekugcineni izinga lokulala kwakho.
Ngenkathi ukungafani kwamanye amawashi akho okuphilayo kungathonya ukuthi ngabe u-lark ekuseni noma i-owl ebusuku, kunezinto ezimbalwa ongayenza ukuze ushintshe iwashi yangaphakathi lakho bese uqala ukubingelela usuku oluthile ngaphambili.
Izinto ezimbalwa ongayinga zihlanganisa:
- Phatha isikhathi sakho ngokuhlakanipha phakathi nosuku. Yenza izinto zenziwe ngaphambilini futhi ugweme ukugwema ukugwema ukuze uvimbele ukuba uhlale isikhathi sekwephuzile ukuze uqede amaphrojekthi.
- Gwema imisindo ephakeme kanye nezimo zomphakathi ezikhazimulayo ngesikhathi sokuhlwa. Ukuya edilini lokugcina ebusuku noma ukuhlala nabantu ohlala nabo abadlala imidlalo yevidiyo noma ukubukela amabhayisikobho kungakusiza uzizwe ukhululekile futhi ungakwazi ukulala. Gxila ekuzinikeni isikhathi kusihlwa ukukhipha ukucindezeleka kosuku.
- Landela isimiso sokulala esifanayo. Qala ukulala ngesikhathi esifanayo ubusuku bonke ukuze uvuke ekuqaleni ngaphandle kokuzwa ubuthongo obunqatshiwe.
Ngokusho kochwepheshe bokulala, kungathatha inyanga ukuqala isimiso esisha sokulala / sokulala. Namathela kuwo, noma kunjalo, futhi ngokushesha ungavuna izinzuzo zokuba umuntu osasa.
Izinkomba:
I-Whitbourne, SK (2012). Umuntu Wasekuseni noma Ubusuku Bokuhlwa? Indlela i-Clock yakho yomzimba ithinta ngayo impilo yakho, i-Psychology Today. Ibuyiselwe kusuka ku-http: //www.psychologytoday.com/blog/fulfillment-any-age/201209/morning-person-or-evening-person-how-your-body-s-clock-affects-your-
Thun, E., Bjorvatn, B., Osland, T., Steen, V., Sivertsen, B., Johansen, T., ... & Pallesen, S. (2012). Isifundo sokuqinisekiswa kwe-actigraphic of the morningness-okuyizinsuku zokuhlwa eziyisikhombisa. Isazi sezokwelapha saseYurophu, 17 (3), 222-230. i-doi: 10.1027 / 1016-9040 / a000097