Usuku lwamaNtambama ukulala lukhula njengama-Circadian Alerting Signal Dips
Njengoba ubuyela emsebenzini wakho ngemva kokudla kwasemini, ungase uzibuze: Kungani ngilale kakhulu emasontweni? Kungakhathaliseki ukuthi usebenzisa amagama afana nokulala, ukulala , ukukhathala noma ukukhathala ukuchaza le ntambama ntambama, kungani kwenzeka? Eqinisweni, kungase kuhlotshaniswe nokucwilisa kwemvelo kwisignali yokuxwayisa yesigqi se-circadian.
Ingabe Ukulala Kungenxa Yokudla Ukudliwa Ngesidlo?
Kuyinto evamile ukuzizwa ulele kancane emva kokudla kwasemini.
Abanye abantu bangase bacabange ngephutha ukuthi kuhlobene nokusetshenziswa kokudla. Ngokuyinhloko, abanye bakholelwa ukuthi kukhona ukushintsha okuphawulekayo ekugezeni kwegazi kusuka ebuchosheni ukuya emathunjini noma emathunjini omzimba ukusiza ekugayeni. Nakuba lokhu kuzwakale kunengqondo, akukwenzi ngempela lokho. Uma ngabe kunjalo, kungani singeke sizizwe nje njengokulala ngemva kokudla kwasekuseni noma emva kokudla kwasekuseni? Iqiniso liwukuthi lokhu kulala akuhlobene nokudla futhi kungenxa yesinye isizathu.
Ingabe i-Melatonin ekudleni ingabangela ukulala?
Abanye bangase bathi kukhona izici ngaphakathi kokudla okubangela ukulala. Isibonelo, kunamazinga amancane we-hormone okuthiwa i- melatonin . Nakuba i-melatonin inendima ebalulekile ngesikhathi sokulala, amazinga aphansi ekudleni angenakwenzeka ukuba nomphumela omkhulu. Kunezinye zokudla okungenza uzizwe ulele kancane, ikakhulukazi i-turkey nokudla okuqukethe i-tryptophan.
Ngaphezu kwalokho, ukuphuza utshwala kungabangela ukulala. Ezimweni eziningi, lokhu akusikho okwenza ukuba uzizwe ulele ngemva kokudla kwasemini, noma kunjalo.
Indima Ye-Circadian Rhythm Ngo-Afternoon Sleepiness
Eqinisweni, akuhlangene nokudla okudliwe (noma ukuthi ukudla kwenzeka nhlobo). Esikhundleni salokho, kunokuningi okuphathelene nesikhathi esokwemvelo sokwenyuka okubhekene nokulala.
Kunezici ezimbili ezifaka isandla kulokhu: ukushayela kwe-homeostatic nokulala kwesigcawu . Ukulala okubangelwa ukulala kubangelwa ukwakheka kancane kancane kwamakhemikhali ngaphakathi kobuchopho okuthiwa i- adenosine . Uma isikhathi eside umuntu ehlala ephapheme, i-adenosine eyengeziwe iqoqa, eholela esifiso sokwanda sokulala. Lokhu kufinyelela phezulu ngaphambi kokulala, kodwa futhi kuphakeme ntambama uma kuqhathaniswa nokusa.
Inqubo yesibili efaka ngokungaqondile ukulala isingoma esiyindilinga. Isigqi se-circadian empeleni yisibonelo sesignali yokuxwayisa. Yandisa usuku lonke ukuze sihlale siphapheme futhi sivimbele amazinga akhula e-adenosine. Kukhona ihlombe noma uphonsa kule iphethini ntambama, cishe amahora angu-7 kuya kwangu-9 emva kokuvuka. Lapho isibonakaliso sokuxwayisa siguquzela, ubuthongo obuseduze buzibonakalisa, futhi sizizwa silele.
Izwi kusuka
Nakuba ukuzwa ukulala ngemva kokudla kwasemini kungachazwa, kungase kube nezikhathi lapho silele kakhulu. Uma sithola ubuthongo bokulala , lokhu ngemuva kokudla kwasemini kungahle kuvezwe. Ngaphezu kwalokho, izinkinga zokulala ezifana ne- obstructive sleep apnea zingenza lokhu kubi nakakhulu.
Ukulwa nokulala okwenzeka ekuseni ntambama, ungazama ukusebenzisa i-caffeine noma ngisho uthathe umzuzu omfushane we-10-20 wamaminithi.
Ngenhlanhla, uma unzima kakhulu, le nkathi izodlulela futhi uzothola ukuthi uzizwa uqaphile futhi esikhathini samahora.
Umthombo:
Kryger, MH et al . Izimiso Nemikhuba Yokulala Imithi. Elsevier , edition 6, 2017.