Ukuphazanyiswa kwe-Circadian Rhythm Kungaba Nemiphumela
Sonke senze lokhu ngesikhathi esithile empilweni yethu: siphule ukulala kwethu okuvamile esikhathini esihlukene. Isibonelo, ulala embhedeni kusihlwa ngamahoreni amaningana, uvuke ukubuka izindaba eziseduze, bese ulala embhedeni ubusuku. Kodwa kuthiwani uma ulala ngale ndlela nsuku zonke - noma ubusuku bonke? Izikhathi zokulala ezihlukene zithinta kanjani izinga lokulala kwakho?
Kungase kube nemiphumela ebalulekile okungase ibe ngokwanele ukuvimbela lo mkhuba.
Ukulala Ezikhathini Ezifushane Kuphazamisa Izinga Lokwemvelo
Uma uthola ukuphumula okunganele, okungenani kokulingana okwanele noma izinga elibi, cishe uzobhekana nokulala ngokweqile kwamalanga . Lokhu kugwazela kungakwenza ukwazi ukulala cishe noma kunini. Kunokuba ulale ngesikhathi esisodwa sokulala ubusuku bonke, ungalala ngezikhathi ezincane. Lokhu kuthinta izilinganiso zemvelo zomphakathi futhi kuphazamisa imijikelezo evamile yokulala.
Isifiso sethu sokulala siyakhula isikhathi eside uma siphapheme. Lokhu kubizwa ngokuthi i-homeostatic sleep drive. Lokhu kancane kancane ukuqoqa isifiso sokulala kudala isikhathi eside ukuthi sihlale siphapheme. Siyakwazi ukumelana nalokhu ngamahora amaningi (ngisho nezinsuku), kodwa ekugcineni, isifiso sokulala sigxile kithi futhi silala. Lokhu kungenxa yokuqoqwa kwama-neurotransmitters, amakhemikhali ebuchosheni abasebenza njengezimpawu phakathi kwamangqamuzana omzimba.
Isici sesibili esibangele isifiso sethu sokulala yisigqi esiphezulu. Njengoba izidalwa ezivame ukuphaphama phakathi nosuku futhi zilele ebusuku, isigqi se-circadian siqinisa lo mkhuba wokulala. Ezilwaneni zasebusuku, njengamakhofu, iphethini evulekile ibonakala. Ama-hormone ahlukahlukene emzimbeni alandela iphethini eliphakathi.
Ngokwesibonelo, i- Melatonin iphakamisa ubusuku bonke. Elinye i-hormone, i-cortisol, lidlala indima ebalulekile ekusiseni ekuseni.
Lezi zinqubo ezimbili zihlangana ndawonye ukugqugquzela ukulala okukhulu nesifiso esinamandla sokulala ubusuku bonke. Noma kunjalo, ukuziphatha kwethu kungaphazamisa ukuthambekela kwemvelo.
Ukuziphatha kanye nendima yokuhlukanisa ukulala
Nakuba imizimba yethu idinga ukuba silale ubusuku bonke, singase singalandeli njalo amaphethini. Ngokufanelekile, sizolala ngesikhathi esisodwa esihlanganisiwe ubusuku bonke, ngokuvamile sihlala amahora angu-8. Noma kunjalo, impilo yanamuhla ivumela ukuphazanyiswa nokuphazanyiswa.
Iziphupho ziyinto evamile, ikakhulukazi ezindleleni zokuphila eziboleke ekuphumuleni komini. Ukuphumula okuncane kungase kungabangeli ukuphazamiseka kokushayela kwe-homeostatic yakho, kepha ukulala ngamahora amaningana kungase kunciphise ikhono lakho lokulala kamuva. Uma ulala embhedeni kusihlwa, ungase ube nobunzima bokulala futhi uhlushwa ukulala .
Njengoba ubuthongo buqala ukukucindezela kusihlwa, ungase ungene futhi uphume. Lokhu kungase kube yiqiniso ikakhulu uma ulala ithelevishini yakho. Ukuphazamiseka okuqhubekayo kungaphazamisa ikhono lakho lokushintsha ngokujwayelekile ukulala. Ngaphezu kwalokho, uma uvuka uphinde uqale ukubukela umbukiso wakho, ubuthongo bakho buyohlukaniswa kakhulu.
Indawo yakho yokulala akufanele ihlanganise ukuphazamiseka okungase kuphazamise, futhi ukususa ithelevishini, amakhompyutha, nezinye iziphazamiso zingakusiza ukuba ulale kangcono.
Kulabo abasebenza emsebenzini wokushintshwa , isigqi sakho sangasese singanakwa njengoba uphoqeleka ukuba uhlale uphapheme ubusuku futhi ulale emini. Ikhwalithi yokulala kwakho ingahle ibe yingozi futhi ungase uhlupheke eminye imiphumela yezempilo.
Ziyini Imiphumela Yokwahlukana Kwokulala?
Ukuhlukanisa ubuthongo bakho ngezikhathi ezihlakazekile usuku nosuku, ikakhulukazi ngesiguli, kungase kube nemiphumela ephawulekayo yokucabangela.
Lokhu kungase kudingeke, ngokwengxenye, ukuhlukana kwezakhiwo zokulala zemvelo.
Ukulala izakhiwo kuyichaza indlela yokulala yemigomo yokulala eyenzeka ngesikhathi sokulala okujwayelekile. Imelelwa yi-hypnogram futhi ingahlolwa ngesifundo sokulala okuthiwa i- polysomnogram . Nakuba lishintsha njengoba sikhula, iningi labantu abadala lizojikeleza ngezigaba ezahlukene zokulala ngezikhathi ezithile. Uma lokhu kuphazanyiswa - noma ngenxa yezifo zokulala ezifana ne- apnea yokulala noma ukukhetha okuziphatha njengokulala esikhathini esihlukene - kukhona imiphumela ecacile.
Omunye umphumela obalulekile wokuhlukanisa ubuthongo kubangelwa ukulala kokulala. Lokhu kungase kwenzeke ngokungena ngaphakathi nangaphandle kokulala, ukunciphisa isikhathi sesikhathi sokulala okujulile nokubuyisela. Inani lokulala okuphelele lingase liphinde libheke.
Ukuhlukanisa ubuthongo bakho phakathi kobusuku nokulala komsebenzi kubonakala sengathi kunomphumela ofanayo kumoya wakho, ukuxilongwa, namakhono akho okungaqondakali njengokungathi ungavimbela ukulala kwakho. Ukuvusa ebusuku kusikhuthaza lezi zinkinga njengokulala okungapheli neze nje njengokubuyisela.
Ngakho-ke, uma uzithola ukhetha ukuhlukanisa ubuthongo phakathi kwamini nobusuku, ungase ufune ukulandela imihlahlandlela yokuhlanganisa ubuthongo bakho futhi uthuthukise ukuphumula kwakho ngokusebenzisa imikhuba engcono yokulala .
Imithombo:
Kryger, MH et al . "Izimiso Nemikhuba Yokulala Imithi." Elsevier , edition 5, iphe. 502-503.
I-Mollicone, DJ et al . "Imephu yokuphendula imidwebo yokusebenza kwe-neurobehavioral: ukuhlola ukuthi kungenzeka yini ukuhlelwa kwezinto zokulala ngokuhlukaniswa kwemisebenzi yesikhala." I-Acta Astronautica 2008; 63 (7): 833-840.