Izincazelo zibandakanya isikhathi sokulala, ama-Circadian Rhythms, kanye nezigaba zokulala
Wake wake wazibuza ukuthi kungani ubonakala uvuka cishe cishe ngesikhathi esifanayo njalo ebusuku noma ekuseni? Kungakhathaliseki ukuthi ngo-3 ekuseni, ngo-4 ekuseni, ngo-5 ekuseni, noma ngesinye isikhathi-kwenzeka njengamawashi. Ungase uphinde uvuke eminithini ngaphambi kokuba iwashi lakho libekwe ukuze lihambe ngesisekelo esifanayo. Kungani lokhu kwenzeka? Yize abanye bengase bathi lokhu kubangelwa yizinto eziphambene nomzimba, ezingokomoya, noma ezihlobene nezinguquko emisebenzini yamandla omzimba, kungenzeka kube nezincazelo eziningi zesayensi.
Thola indima yokulala isikhathi sokulala kanye nezikhathi zokulala, isigqi se-circadian, imijikelezo yokulala kanye nezigaba, kanye nezici ezijwayelekile zokulala ukuthi singavuswa kanjani ngesikhathi esifanayo njalo ebusuku.
Ukubamba iqhaza emithwalweni yemimoya kanye nezinguquko zamandla
Ngokomlando, lapho kungekho incazelo ecacile yezimo, izizathu zazivame ukubhekwa ezweni elingabonakali lemimoya. "Ihora lokuthakazelisa" phakathi kwamabili angase kube yisikhathi lapho umlingo omnyama wawuzokwenza amandla amakhulu, ngokwalezi zithethe. Ukuvuka ebusuku kungase kuhunyushwe njengesibonakaliso sokuphazanyiswa okuthile kokulala kokulala. Esikhathini samasiko aseShayina lasendulo, izinguquko emandleni ezinhlelo zomzimba nazo zihlobene nokuvuka ngezikhathi ezithile zobusuku emafasiteleni amahora amabili. Uyini ubufakazi bezinkolelo?
Indima yemimoya noma iziphonso ayikwazi ukuboniswa ngendlela yesayense. Nakuba kunezinguquko ezithile emzimbeni ngesikhathi sokulala, njengoba kukholelwa emthini wezokwelapha zaseMpumalanga, lezi azihlanganisi ngokuqondile nezinhlelo zomzimba (njenge-gallbladder, isibindi, amaphaphu, noma amathumbu amakhulu).
Ngaphezu kwalokho, ithonya le-gallbladder (noma esinye isitho) emzimbeni webuchopho (lapho ubuthongo bugcinwa khona) ngumsolwa. Esikhundleni salokho, kungase kube khona izincazelo ezingcono ezisekelwe ekuqondeni kwethu kwanamuhla kwezinqubo ezenza ukuba ubuthongo bubekwe ngaphakathi kwengqondo ngokwayo.
Imithelela Yesikhathi Esivamile Sokulala, Izindinganiso Ze-Circadian, kanye Nemigqa Yokulala
Ukuchaza okungcono kakhulu ekuhambeni kwesikhathi kokuvuswa ebusuku kubangelwa indima yezinto ezintathu: ukulala isikhathi, imizuzu ye-circadian, kanye nemijikelezo yokulala.
Ake sihlole ngamunye wabanikeli ngokuzimela:
Isikhathi sokulala Njalo Izikhathi zokulala
Uma uvuka ngesikhathi esifanayo ebusuku, noma ekuseni, cishe kungenzeka ukuthi uhlobene nokuthi ulala ngesikhatsi esifanayo njalo ebusuku. Uma uhlelwe ukuthi uvuke emva kwamahora angu-6, futhi ulala njalo ngo-10 ntambama, ungalindela ukuthi uzovuka ngo-4 ekuseni cishe njalo ebusuku. Kungase kube khona ukuhluka okuhlukile.
Eqinisweni, ungase ukhumbule kuphela uma isikhathi sikhombisa ukusola kwakho ukuthi kwenzeka njalo ngesikhathi esithile (into ebizwa ngokuthi i-recall bias). Ungakhohlwa zonke izikhathi ozivusayo, upheqa phezulu, bese uvele ulale. Uma ungaboni iwashi, ngeke wazi ukuthi lezo zivuko zenzeka nini. Ikakhulukazi, ukuvusa ngasebusuku kungase kuhambisane nesifiso esinamandla sokubuyela emuva. Ngakho-ke, ukuvuswa kungase kube mfushane, futhi kungabonakali uma kwenzeka.
Ama-Circadian Rhythms
Kubonakala sengathi kunendima ekhethekile kumculo we- circadian ngesikhathi sokuvuswa. Kunezinqubo ezimbili ezifaka isandla ekghoneni lokulala: i-homeostatic drive drive kanye nesignali yokuxwayisa i-circadian. Ngamunye angabamba iqhaza ekuvukeni, futhi isikhathi esilungile singase sibe ngenxa yalokhu okulandelayo.
Ukulala ukulala kuyisifiso sokulala esakha isikhathi eside umuntu ehlala ephapheme. Kungenxa yokuqoqwa kwamakhemikhali ngaphakathi kobuchopho, kuhlanganise ne- adenosine , eyabangela ukulala. Njengoba la mazinga ekhuphuka, isifiso sokulala sibuye sikhuphuke, futhi ekugcineni isidingo sokulala siba sikhulu. Ukulala, okungenani ngeyingxenye, umzamo wokususa lezi zakhi ze-metabolism ukuze ubuyisele umsebenzi omuhle wezicubu zobuchopho.
Isigubhu se-circadian sichaza izinqubo eziningi ezenzeka cishe ngezikhathi ezingama-24. Lezi zinqubo zihlanganisa ukulala nokuvuka, ukushintshashintsha kokushisa komzimba, kanye nokukhululwa kwamahomoni kufaka nalabo abathinta ukukhula kanye nesimiso semvelo.
Isigubhu se-circadian siqondiswa yi- nucleus ephezulu , isakhiwo esiseduze nezinzwa ze-optic e-hypothalamus yangaphakathi yobuchopho.
Izinga le-circadian zihlobene kakhulu nokushintshashintsha kokukhanya nobumnyama endaweni yangaphandle. Lokhu kusiza ukuvumelanisa nesifiso sokulala ubusuku. Ukuphazamiseka kwezigulane zokulala kwe-circadian kungaholela ekungahambisani phakathi kwalezi zenzakalo. Ukukhanya okukhanyayo, ikakhulukazi ilanga lelanga , kuqinisa lezi zindlela. Lokhu kungase kuholele ekuhambeni okuqinile ngesikhathi sokulala, ukulala phansi, ngisho nokuvuswa ebusuku.
Imijikelezo Yokulala Nezinyathelo
Nakuba isigqi sangaphakathi singase sibe nesibopho sokulala isikhathi sokulala, kukhona nesakhiwo esiyisisekelo esiphindayo kulobu busuku obunye bokulala. Lokhu ngezinye izikhathi kubizwa ngokuthi izakhiwo zokulala . Ubusuku bonke buvame ukujwayela njalo, kepha kungenzeka kube nokushintsha okuhlukile.
Kunezinhlobo ezimbili zezigaba zokulala : ukunyakaza okungekho okusheshayo (NREM) nokulala kwe-eye ngokushesha (REM) ukulala. I-NREM ihlanganisa izigaba 1, 2, no-3. Isigaba 1 yisiteji sokulala esilula kunazo zonke futhi ngokuvamile sichazwa ngokuthi sivuka. Isigaba sesi-2 senza cishe ingxenye yesibalo sokulala phakathi nobusuku obujwayelekile. Isiteji sesi-3, noma i-wave-wave sleep, yisimo esijulile sokulala futhi kuvame ukuvela ngaphezulu kokungxenye yesithathu yobusuku, nekhona ephakeme kubantu abasha. Ukulala kwe-REM kubonakala ngephupho elicacile nokukhubazeka kwemisipha yomzimba, ngaphandle kwalabo abathintekayo ukunyakaza kwamehlo nokuphefumula.
Iphethini lalezi zigaba zokulala zihluka kusukela ebusuku obunye kuya kwesilandelayo. Njengomthetho jikelele, ubuthongo obuvamile buyakhuphuka kusukela ekuvukeni kuze kube sekukhanyeni kuya ezindaweni ezijulile zokulala. Cishe yonke imizuzu engu-90 kuya kwangu-120, ukulala kwe-REM kwenzeka. Ekuphetheni kwe-REM, kungase kube nokuphazamiseka okufutshane lapho izigaba zokulala zihlelwa kabusha. Izinyathelo ze-REM zingase zinde isikhathi eside ekuseni, futhi ubuthongo obuningi be-REM buba yingxenye yesithathu yokugcina. Ngakho-ke, cishe ngezikhathi ezimbili zehora, kuvamile ukuvuka ebusuku. Uma othile ebona ukulala okungahleliwe, lezi zivunguko nazo ziyofana ngokufanayo.
Ezinye Izinto Ezibangela Ukuvuswa Okuvumelanayo
Ngaphandle kwamaphethini avamile okulala okuqiniswa isikhathi sokulala esifanayo, isigqi se-circadian, kanye nemijikelezo yemvelo yokulala, kungase kube nezinye izici ezithinta ukuvuswa okuqhubeka njalo.
Cabangela indima yomsindo wendalo. Uma umlingani wakho wombhede ene-alamu ehlelwe ngesikhathi esifanayo njalo ekuseni, futhi kwenzeka ngaphambi kokuba uvuke, lokhu kuyothinteka ukulala kwakho. Ngaphezu kwalokho, umakhelwane oshiya ekuseni kungase kube ukuphazamiseka okuqhubekayo. Isikhathi sebhasi noma isitimela singase sibe njalo ekuhlukaniseni ubuthongo. Izingane nezilwane ezifuywayo nazo zingaholela ekuvukeni okuhluka kancane nsuku zonke, ngisho nangezimpelasonto lapho ungakhetha ukulala.
Kungaba nokubaluleka kokucabangela indima yokuphefumula okuphazamisekile ukulala njengokufana ne- apnea yokulala eyanda ngesikhathi sokulala kwe-REM. Ukuphumula kwemisipha yomoya kungabangela ukuphazamiseka kokuphefumula okubangela ukuvuka kungazelelwe. Uma unezinye izimpawu ezihambisanayo, kungase kubalulekile ukufuna ukuhlolwa ngodokotela obuthongo obuqinisekisiwe bebhodi futhi uhlolwe ukuhlola i-apnea yokulala.
Izwi elivela
Ekugcineni, kuvamile ukuvuka ebusuku. Setha i-alamu, kodwa ungaboni iwashi phakathi nobusuku. Uma uvuka futhi ungawuzwa i-alamu, akusona isikhathi sokuvuka. Zama ukugoqa bese ubuyela emuva ukulala. Uma lezi zivuko zifika ekuseni, ungase uzinzima ukubuyela emuva. Esikhundleni sokulala uphapheme embhedeni, uma uphapheme imizuzu engaphezu kwengu-15 ukuya kwangu-20, vuka bese uqala usuku lwakho kancane kancane. Uma uvuka ngasikhathi sinye ubusuku bonke kuphazamisa ikhono lakho lokulala ngokwanele, finyelela ukuthola ukuhlolwa okuqhubekayo nokuhlolwa kwezimo ezinjengokulala nokungaboni kahle.
> Imithombo:
> Kryger, MH et al . "Izimiso Nemikhuba Yokulala Imithi." I-ExpertConsult , umagazini wesithupha, u-2016.
> Moore-Ede, MC et al . "Isistimu yomzimba yokulinganisa isikhathi," kuyi -Clocks That Time Us . ECambridge, eMassachusetts, eHarvard University Press, ngo-1984, k. 3.
> Peters, i-BR. "Izikhathi Zokulala Nezingcingo ezingavamile." Ukuhlolwa kwezikhalazo zokulala . Umtholampilo wokulala. 9 (2014) 481-489.