Incazelo ye-Zeitgeber nokuthi ihlobene kanjani nezindlela zokulala ze-Circadian Rhythms
Kungenzeka ukuthi usethe kabusha iwashi yangaphakathi lomzimba ngokuchayeka izikhathi ezithile ezithile ezivela emvelweni. Ziyini lezi zimpawu zesikhathi se-zeitgeber futhi lezi zithonya zibeka kanjani iwashi langaphakathi elilawula ukulala, ukukhululwa kwe-hormone, nezinye izinqubo? Thola ukuthi ukukhanya, ukushisa, ukudla, nokuzivocavoca kungadlala indima nokuthi kwenzekani uma lezi zimpawu zomculo we-circadian zilahlekile.
Iyini Incazelo Ye-Zeitgeber?
Kusukela eJalimane ngokuthi "umnikezeli wesikhathi," uZeitgeber ubhekisela kunoma yisiphi isiqephu sangaphandle esingasetha kabusha isimiso sokugcina isikhathi sezinto eziphilayo. Kubantu, isimiso se - circadian , noma iwashi lezinto eziphilayo , lilawulwa yi-zeitgebers. I-pacemaker ephakathi ikhona enqamuzaneni ye- suprachiasmatic ye-hypothalamus yangaphakathi yengqondo.
Nazi ezimbalwa zeitgebers nokuthi zithinta kanjani ukulala kwakho:
Ukukhanya kwelanga
Ukukhanya kungenye ye-zeitgebers ebaluleke kakhulu ethinta ubuthongo. Ukukhanya kuthonya iwashi lakho langaphakathi ngaphakathi kwamaseli azwelayo ahlolisayo ku-retina wamehlo. Amaseli atshela umzimba wakho uma kusihlwa futhi uma kusuku, okusiza ukulawula umjikelezo wakho wokulala. Ngaphambi kokusungulwa kwebhulebhu, abantu balala lapho ilanga lihle futhi livuka njengoba liphakama. Kodwa manje, ukukhanya kokukhanya okungokwemvelo kuze kube sebusuku (ikakhulukazi kusuka ezikrinini ) nokuntuleka kokufinyelela kwelanga lemvelo uma usebenza ehhovisi, kungenza kube nzima ukulala.
Ukudla kwesikhathi
Uma udla ebusuku kungathinta nokuthi ulala kanjani. Ukudla kamuva ebusuku kulungile, uma nje udla ngasikhathi sinye njalo ebusuku. Uma kungenjalo, ungase ube namazinga ahlukene wezamandla ngesikhathi ovame ukuzama ukulala, okungahle ulahle isigqi sakho se-circadian.
Isikhathi sokuzivocavoca
Njengahlelo lakho lokudla, lapho ukuzivocavoca futhi kungathinta umjikelezo wakho wokulala. Akusikho okuningi uma usebenzisa, kepha ngaphezulu uma isikhathi sakho sihambisana. Uma umzimba wakho usetshenziselwa ukuzivocavoca ubusuku bonke, kodwa-ke uma uwushintsha bese uya emsebenzini wokuqala ekuseni, ungalindela ukubona ushintsho ebuthongweni bakho.
Ukushisa
Kukhona ubufakazi bokuthi ukwehla kokushisa kusiza ekuguquleni umzimba ukuba ulale. Ukushisa komzimba nakho ngokwemvelo kuyaqhubekela ekuseni (cishe ngo-4 AM), okungase kuyingxenye igcine ukulahlekelwa ukushisa okuzokwenzeka ngomsindo omkhulu phakathi komzimba kanye nemvelo yemvelo. Abantu abaningi balele kangcono ngokugcina amafasitela evulekile ebusuku. Ukupholisa kungasiza futhi ushintsho lokulala nokukhulula ukuleleka. Lapho izinga lokushisa lilawulwa njalo ligcinwa njalo, lesi siginali singase siphume.
Indlela Zeitgebers Eyashintsha Ngakanani Isikhathi
Njengoba usukhulile, ukuzwela komsindo wakho we-rhythm ngezikhathi ezithile kungashintsha. Lokhu kungachaza ukuthi kungani ukudla i-pizza ngo-2 AM ngaphambi kokulala ekolishi kwakungabonakali kuthinta ikhwalithi yakho yokulala, kuyilapho manje ngisho nezinguquko ezilula kumkhuba wakho kubonakala sengathi unomthelela omubi emaphethweni akho okulala . Ukulawula isimiso sakho sokudla nesimiso sokuzivocavoca nokuthola izindlela zokuthola ukukhanya kwelanga kungakusiza ukubuyisela endleleni uma izinga lakho lokulala lihlupheka.
Izimpawu ze-Disorder Sleep
Uma uhlale ukhathele futhi izinga lakho lokulala libi njalo, ungase ube nesidakamizwa sokulala somjikelezo we- circadian . Izimpawu zesifo sokulala zibandakanya:
- Ukuba nesikhathi esinzima ukuqala ubuthongo
- Ukulwela ukugcina ubuthongo, ukuvuka njalo ebusuku.
- Isimo sokuvuka ekuseni kakhulu futhi singakwazi ukubuyela emuva ukulala.
- Ukulala akukona okubambisana noma kwekhwalithi embi.
Khuluma nodokotela wakho uma usola ukuthi unesifo sokulala. Izinguquko ezilula ezithuthukisa ukuxhuma kwakho emvelweni wemvelo, njengokungena ekukhanyeni kwelanga, kungasiza ukulawula iwashi lakho le-biologic kanye namaphethini okulala.
Imithombo:
U-Adam K. (1980). Izindlela Zokudla Nokulala Emva kokulala Ukuphuza iziphuzo. HLELA, 3 (1), 47-58.
I-American Academy ye-Sleep Medicine. (2008). I-Circadian Rhythm Sleep Disorders. Ibuyiswe ngoJanuwari 22, 2016.
I-Division of Sleep Medicine eHarvard Medical School. (2007, Disemba 18). Izinto zangaphandle ezingathinta ukulala. Ibuyiswe ngoJanuwari 22, 2016