Ukuboniswa Kokukhanya Kungasiza Usizo Lokulala Nokunciphisa Ukushona
Imilolo ye-circadian ingadida ukuqonda. Lapho ufunda ngemigomo eyisisekelo, okubaluleke kakhulu: ukugxila. Kuyini ukugxila kwesigqi se- circadian futhi kungathinta kanjani ukulala? Funda izindlela ezitholayo futhi ukuthi ukukhanya okuncane kanye ne- melatonin kunganciphisa kanjani ukuleleka kokushona ngokuthinta isikhathi sokulala.
Isingeniso esifushane kuma-Circadian Rhythms and Sleep and Wakefulness
Imilolo ye-circadian ichaza amaphethini wemisebenzi yomzimba elandela umjikelezo wamahora angama-24.
Lokhu kufaka phakathi izinga lokushisa komzimba, ukushintsha kwe-hormone, kanye nesikhathi sokulala nokuvuka.
Ukwakhiwa kwezakhi zofuzo zeseli emzimbeni iwashi ukuthi izinkathi zangaphakathi zisebenza ngaphakathi kwendawo yangaphandle. Lokhu kuthuthukisa umsebenzi ekutholakaleni kwezinsiza. Cishe yonke inyama eyaziwayo emhlabeni inendlela efanayo. Nakuba zihlelwe ezigayeni zethu, lewashi yangaphakathi lingase lingabonakali kahle ubude besuku lwezwe. Ngamanye amazwi, amawashi ethu angaphakathi avuliwe.
Esikhundleni sokusebenza ngamahora angu-24, amahora amaningi angaphakathi angasebenza esikhathini esincane. (Kuyathakazelisa ukuthi kunabantu abangavamile okwenzeka kancane.) Inani lale umehluko phakathi kwewashi langaphakathi nobude bebusuku lwangaphandle bobusuku buhluka. Kungaba kude njengamaminithi ambalwa ngosuku - noma ngezinye izikhathi ngisho nangaphezulu.
Isigubhu se-circadian sithonya kakhulu isifiso sokulala futhi sisebenza njengesignali yokuxwayisa ukuze ihlale ivukile.
Ukuhlukana okungenangqondo ngesikhathi sokuwa iwashi egijima isikhathi eside kungabangela umuntu ukuba afune ukuhlala kancane kancane ebusuku ngalinye bese evuka kancane kancane ekuseni ngayinye. Kukhona okudingekayo ukusetha kabusha lo mkhuba, futhi yilapho ukufaka khona ukufaka khona.
Kuyini Ukuzivocavoca?
I-Entrainment yikuvumelanisa noma ukulungiswa kwesigqi sangaphakathi se-clock ye-biological, kuhlanganise nesigaba nesiphakamiso saso, kuya kwizinkathi zangaphandle zesikhathi, ezifana nomjikelezo wemvelo omnyama.
Ngendlela elula, yindlela indlela amawashi ethu angaphakathi ahlelwa ngayo ukuze kuboniswe izikhathi zendalo zemini nobusuku ezenzeka endaweni yethu. Ukungenelela kungathinta isikhathi sokulala nokuvuka. Kungase futhi kube nengxenye ekunciphiseni ubude besikhathi sokulala iziqephu zokulala.
Yeka ukuthi ukuqeqeshwa kuvela kanjani nokuthi kungani kungenjalo
Ukuzibandakanya kubonakala kaningi ngokuveza ukukhanya okuthinta i -nucleus ephezulu yesiprofetho . Lapho ivuka, ukukhanya kwelanga kungaba nomthelela omkhulu ukuqala inqubo yokuhlala iphapheme futhi iqede isikhathi sokulala. Ngaphezu kwalokho, kungasetha kabusha isikhathi sokulala, ukuyihambisa kancane ngaphambili. Ngenxa yalokho, isifiso sokulala kancane kancane, okungase kunciphise ukuleleka.
Ngaphandle kokubona okukhanyayo, njengokungathi kwenzekile ezimpumputhe ngokuphelele, izifo ezibangelwa yi-circadian zingase zithuthuke. I-Melatonin ingase ibe usizo kule namba njengesignali yangaphandle ukuze iqalise izinqubo zokukhuthaza ukulala. Ngeshwa, i-melatonin ingaba usizo lokulala ebuthakathaka phakathi kokubona okubonakalayo nokukhanya kungabamba indima ebaluleke kakhulu.
Ukuphazamiseka Okuhlobene Nokulahlekelwa Kweqhaza
Uma ukuxhunyaniswa kwezinqubo zangaphakathi kumvelo wangaphandle kuphazamiseka, ezinye izifo zokulala zokujikeleza komzimba zingase ziholele.
Lokhu kufaka:
- Ihlehlisiwe ukulala kwesigaba se-Sleep Stise Syndrome
- I-Advanced Phase Syndrome
- Ayikho-24
- Ukulala okungavamile-I-Wake Rhythm
Ngaphezu kwalokho, abanye abantu bathola izimpawu ze-jet lag ngenkathi ukuhamba ngezindawo eziningi zokuchitha isikhathi kudonsanisa iziqu zangaphakathi kwimvelo yangaphandle.
Ngokuya ngesikhathi sokuthambekela kwangaphakathi kokulala noma ukuvuka, ukulala nokulala ubusuku kungase kubangele.
Uma ukholelwa ukuthi unenkinga ye-circadian rhythm disorder, zama ukugcina isimiso sokulala njalo bese uthola imizuzu engu-15 ukuya kwangu-30 yelanga ekuvukeni. Gwema ukulala emini bese ulala lapho uzizwa ulele.
Zama ukuthola amahora okwanele okuphumula, kubantu abaningi abadala, lokhu kusho amahora angu-7 kuya kwangu-8 okulala ebusuku.
Uma uqhubeka nokulwa, khuluma nodokotela olele mayelana nezinketho zokwelashwa ezengeziwe.
> Umthombo:
> I-American Academy Yokulala Imithi. Ukuhlukaniswa ngamazwe ngamazwe okuphazamiseka kokulala, 3rd ed. Darien, IL: i-American Academy of Sleep Medicine, 2014.