So ɛtɔ mmere bi a wote nka sɛ wuntumi nna bere a worekɔda anadwo, nanso woabrɛ dodo sɛ wobɛsɔre anɔpa, na woada dodo sɛ wobɛyɛ biribiara awia? Anaasɛ wote nka sɛ woyɛ ɔkwasea na ɔkɔm de wo wɔ da no mu mmere bi mu? Ɛnyɛ wo nko ara, yɛn mu pii wɔ saa ɔhaw ahorow yi. Ade titiriw a ɛwɔ eyinom nyinaa akyi ne ‘dɔn’ ketewaa a ɛwɔ yɛn nipadua mu no. Wɔ aduruyɛ mu no, yɛfrɛ eyi ‘ circadian rhythm’ . Ɛnnɛ, momma yɛnka nipadua dɔn a ɛyɛ nwonwa yi ho asɛm.
Sɛ yɛbɛka no tiawa a, dɛn ne nipadua dɔn yi (Circadian Rhythm)?
Sɛ yɛbɛka no tiawa a, wo circadian rhythm yɛ sɛnea wo nipadua no yɛ adwuma wɔ nnɔnhwerew 24 da biara mu. Sɛ yɛbɛka no pɛpɛɛpɛ a, eyi ne yɛn nipadua no abɔde mu dɔn a ɛwɔ yɛn mu. Saa dɔn yi ne nea ɛka kyerɛ yɛn nipadua sɛ, "Okay, ɛyɛ bere a ɛsɛ sɛ yɛda," ne "Ɛyɛ bere a ɛsɛ sɛ yɛsɔre."
Fa no sɛ ɔkwankyerɛfo ketewaa bi wɔ wo nipadua mu, a ɔhwɛ nneɛma a ɛkɔ so wɔ yɛn nipadua mu nyinaa so nnɔnhwerew 24 da biara, te sɛ nea ɔkyerɛ nnwontofo kuw kwan no. Ɛnyɛ nna nko, na mmom nneɛma afoforo pii te sɛ yɛn hormone dwumadi, aduan mu nneɛma a yɛyɛ, ne nipadua mu hyew nyinaa si sɛnea saa nnyigyei yi te.
Wɔde dɔn yi si yɛn nipadua mu wɔ awosu mu, na yɛn amemene na ɛkyerɛ no kwan. Nanso nneɛma a efi akyi te sɛ hann nso betumi anya saa nnyigyei a ɛyɛ dɛ yi so nkɛntɛnso. Sɛ nhwɛso no, sɛ hann bɔ w’ani a, nkwammoaa a ɛwɔ w’aniwa mu no de nkrasɛm kɔ w’amemene mu sɛ, “Ɛyɛ, mprempren ɛyɛ awiabere, na yebetumi agyae hormone a ɛma obi da a wɔfrɛ no melatonin .” Saa na yɛnya sɛnkyerɛnne a ɛkyerɛ sɛ yɛbɛsɔre anɔpa.
Ɔkwan bɛn so na saa dɔn yi yɛ adwuma ankasa?
Circadian Rhythm hwɛ hu sɛ yɛn nipadua no mu nneɛma yɛ adwuma yiye sen biara wɔ mmere ahorow mu wɔ nnɔnhwerew 24 mu. Asɛmfua "Circadian" no fi Latin asɛmfua "circa" a ɛkyerɛ "da no ho hyia" (circa - twa ho hyia, diem - da).
Saa nnyigyei a ɛyɛ dɛ yi na ɛma wo nipadua no nipadua ne adwene mu nhyehyɛe nyinaa yɛ biako. Nhwɛsoɔ:
- Yɛn endocrine nhyehyɛe no di hormone ahorow te sɛ cortisol so ma ɛsɛe ahoɔden.
- Yɛn aduan a yɛde di dwuma no yɛ protein ahorow a ɛne bere a yedi no hyia.
Saa circadian rhythm yi nyinaa bata dɔn bi a ɛyɛ adwuma yiye wɔ yɛn amemene mu. Saa dɔn kɛse yi wɔ nkwammoaa akuwakuw ketewaa bi a wɔfrɛ no suprachiasmatic nucleus (SCN) mu wɔ amemene no hypothalamus mu. Da mũ no nyinaa, awosu mu nkwaadɔm a ɛwɔ saa SCN yi mu (dɔn awosu mu nkwaadɔm) de nsɛnkyerɛnne kɔma de di nneɛma afoforo a ɛkɔ so wɔ nipadua no mu nyinaa so.
Ade a ɛho hia sen biara ne sɛ SCN no fã yi te hann nka yiye. Hann ne ade titiriw a ɛhwɛ nsɛnkyerɛnne a SCN de kɔ dɔn afoforo a ɛwɔ nipadua no mu no so. Ɛno nti na yɛn (Circadian Rhythm) no ne awia ne anadwo kyinhyia no wɔ abusuabɔ kɛse no.
So saa nnyigyei a ɛyɛ dɛ yi sesa bere a obi nyin no?
Yiw, saa abɔde mu nnyigyei yi sesa ampa bere a yɛrenyin no. Ma yɛnhwɛ sɛnea ɛbɛyɛ.
Nkokoaa nkumaa no te dɛn?
Mpɛn pii no, akokoaa a wɔawo no foforo nnya eyi (Circadian Rhythm) kosi sɛ wobedi asram kakraa bi. Ɛno nti na wɔn nna nyɛ nea ɛkɔ so daa na ɛnkɔ so daa wɔ nna, adapɛn, ne asram a edi kan no mu no. Saa nnyigyei yi fi ase nyin bere a akokoaa no nipadua sesa na wɔyɛ nsakrae wɔ baabi foforo a wɔwɔ no nkutoo.
- Nkokoaa taa fi ase yɛ melatonin, hormone bi a ɛboa wɔn ma wɔda, bɛyɛ asram 3.
- Cortisol hormone no kɔ soro wɔ asram 2 kosi 9 ntam.
Sɛ wɔde saa nnyigyei yi si hɔ wie a, mmofra a wɔretu mmirika ne mmofra a wonnya nkɔɔ sukuu taa nya nna ho nhyehyɛe daa. Ɛsɛ sɛ wɔda bɛyɛ nnɔnhwerew 9-10 anadwo biara.
Nsakrae a ɛba mmabun mu
Bere a wo ba no rekɔ ne mmabunbere mu no, ebia wɔn circadian rhythm bɛsakra. Yɛfrɛ eyi nna fã a ɛkyɛ . Eyi kyerɛ sɛ wɔn nna ho nhyehyɛe sesa. Ebia abofra a ɔkɔɔ mpa so anadwo nnɔnwɔtwe anaa nnɔnsia bere a na wɔyɛ mmofra no rentumi nna saa bere no bio.
Seesei wofi ase te ɔbrɛ nka akyiri yi anadwo. Wɔn melatonin dodow fi ase kɔ soro bɛyɛ 10 anaa 11 p.m. Esiane sɛ wɔda akyiri nti, ɛsɛ sɛ wɔda kyɛ kakra anɔpa. Mma wo werɛ mmfi sɛ mmofra nkumaa mpo da so ara hia nnɔnhwerew 9-10 nna anadwo biara.
Mpanyimfo gyinabea
Sɛ mpanyimfo di suban pa akyi a, wobetumi akura circadian rhythm a ɛyɛ den mu. Sɛ wudi nea woyɛ daa akyi na woda nnɔnhwerew 7-9 anadwo biara a, bere a wode bɛda ne bere a wobɛsɔre no bɛyɛ nea ɛkɔ so daa.
Nanso wɔ obi a wadi boro mfe 60 fam no, ebia wubehu sɛ saa nnyigyei yi sesa bere a worenyin no. Ebia wobɛda ntɛm kakra na woasɔre ntɛm anɔpa. Eyi yɛ onyin a wɔtaa yɛ no fã.
Dɛn ne nneɛma a ebetumi asɛe yɛn nipadua dɔn no?
Ɛwom sɛ hann ne sum na enya yɛn abɔde mu nnyigyei so nkɛntɛnso kɛse de, nanso nneɛma afoforo pii betumi aka so.
- Adidi nhyehyɛe: Adidi a wonni bere biara.
- Adwennwen: Adwennwen a ɛboro so betumi asakra hormone ahorow no dwumadi na aka nna.
- Apɔw-mu-teɛteɛ: Bere a wɔde teɛteɛ w’apɔw mu wɔ da no mu. Titiriw apɔw-mu-teɛteɛ a emu yɛ duru anadwo.
- Ɔhyew: Nneɛma a atwa yɛn ho ahyia a yɛwɔ ne yɛn nipadua mu hyew.
- Nnɔnhwerew a wɔde yɛ adwuma: Eyi ka wɔn a wɔyɛ adwuma anadwo anaa adwuma a wɔmfa nyɛ adwuma no kɛse.
- Akwantu: Titiriw bere a woretu kwan afi ɔman biako so akɔ foforo so, wɔ bere ahorow mu no.
- Nnuru bi: Nnuru bi a wonom.
- Adwene mu akwahosan tebea horow: Tebea ahorow te sɛ adwenemhaw.
- Ayaresa mu tebea afoforo: Titiriw nyarewa a efi amemene mu ba.
- Dae ho su bɔne: Nneɛma te sɛ wo fon a wobɛhwɛ kosi anadwo dasum na woankɔda bere koro mu.
Circadian Rhythm Disorders a Ɛma Nnipa Nnyigyei
Ɛtɔ mmere bi a nsakrae a ɛba wo circadian rhythm mu no betumi ayɛ akwahosan tebea a emu yɛ den kɛse ho sɛnkyerɛnne. Yɛfrɛ eyinom Circadian Rhythm Disorders . Momma yɛnte wɔn ase mfi pon a ɛwɔ ase ha no so.
| Aduruyɛ mu tebea | Nkyerɛkyerɛmu a ɛnyɛ den |
|---|---|
| Delayed sleep phase syndrome a ɛma obi da a ɛkyɛ | Eyi yɛ ma ‘anadwo akraman’. Ɛno kyerɛ sɛ wobɛda nnɔnhwerew abien anaa nea ɛboro saa akyi asen onipa a ɔte hɔ no na woasɔre akyiri yi mpo anɔpa. Wohu eyi wɔ mmerante ne mmabaa pii mu. |
| Dae fã mu ɔhaw a ɛkɔ akyiri | Eyi ne nea edi kan no bɔ abira. Nnɔnhwerew abiɛsa anaa nea ɛboro saa a wobɛda ntɛm sen sɛnea ɛte daa na woasɔre anɔpatutuutu. Wɔtaa hu wɔ wɔn a wɔn mfe akɔ anim ne nnipa a wɔwɔ tebea horow te sɛ adwenemhaw mu. |
| Jet lag a wɔde di dwuma | Fa no sɛ woatu kwan afi Sri Lanka akɔ ɔman bi a ɛwɔ akyirikyiri te sɛ Amerika. Ɛyɛ awiabere wɔ hɔ na anadwo yɛ wɔ ha. Wo nipadua dɔn no da so ara wɔ Sri Lanka bere so, enti wote nka sɛ woabrɛ kɛse na woada. Ɛno na wɔfrɛ no (Jet lag). |
| Adwuma mu nna a wɔsakra mu (SWSD) . | Saa tebea yi ba nnipa a wɔyɛ adwuma a wɔnyɛ daa, na wɔsakra nnɔnhwerew no mu. Nnipa a wɔyɛ adwuma anadwo, awia adwuma, ne adwumayɛfo a wɔsesa wɔn adwuma no betumi anya saa tebea yi. Nsɛnkyerɛnne no bi ne nna a ontumi nna ne nna a ɛtra so. |
| Ɔhaw a ɛma obi da ne nea ɔsɔre daa | Wɔ tebea yi mu no, nipadua no ntumi mfa nna ne ɔsɔre nhyehyɛe pɔtee bi nsi hɔ. Wɔda wɔ nna tiawa a wɔda bere ne bere mu wɔ nnɔnhwerew 24 no nyinaa mu. |
Sɛ wɔsɛe saa nnyigyei yi a, dɛn na ɛba?
Yɛn circadian rhythm a yɛbɛkɔ so akura mu no ho hia yiye ma yɛn akwahosan. Sɛ saa nnyigyei yi sɛe na wunnya nna dodow a wuhia a, ebetumi de akwahosan ho haw ahorow a ɛtra hɔ bere tiaa ne bere tenten aba.
Nneɛma a ebetumi asi wɔ bere tiaa bi mu:
- Akuru a ɛkyɛ.
- Nsakrae a ɛba wɔ hormone ahorow mu.
- Nnuan a wɔyam mu haw ahorow.
- Nsakrae a ɛnteɛ a ɛba nipadua mu hyew mu.
- Sɛ́ wobɛte nka sɛ wayɛ mmerɛw na onni ahoɔden.
- Nkae a ɛyera.
Dae a ɛkyɛ ne nipadua mu nnyigyei a ɛyɛ basaa nyɛ biribi a ɛsɛ sɛ wobu no adewa. Ebetumi abue kwan ama nyarewa a emu yɛ den.
Sɛ tebea yi kɔ so a, ɔhaw ahorow a ɛtra hɔ kyɛ betumi asɔre:
Basabasayɛ a ɛba saa nnyigyei yi mu no betumi aka nhyehyɛe ahorow a ɛwɔ yɛn nipadua mu.
- Koma ne ntini nhyehyɛe - komayare, mogya mmoroso.
- Metabolism - asikreyare, kɛseyɛ mmoroso.
- Yafunu mu nhyehyɛe - tebea horow te sɛ yafunu mu yare.
- Endocrine nhyehyɛe - hormone a ɛnkari pɛ.
- Nnervous system - adwene mu haw, nkaeɛ haw.
Okay, enti wobɛyɛ dɛn asiesie dɔn a ayɛ basaa yi?
Sɛnea ɛbɛyɛ na wo circadian rhythm asan akɔ ne kwan so no, ɛsɛ sɛ woboa wo nipadua ma di nnɔnhwerew 24 nhyehyɛe a ahoɔden wom akyi. Saa afotu yi bɛboa wo:
- Fa nhyehyɛe a wobɛyɛ daa si hɔ: Bɔ mmɔden sɛ wobɛda na woasɔre bere koro mu da biara. Bɔ mmɔden sɛ wobɛbata eyi ho sɛnea wubetumi biara, dapɛn awiei mpo.
- Kɔ abɔnten anɔpa: Sɛ wohwɛ owia hann awiabere, titiriw anɔpa a, ɛde sɛnkyerɛnne bi kɔ wo nipadua so a ɛka sɛ, "Ɛyɛ awiabere, bere aso sɛ woda."
- Apɔw-mu-teɛteɛ: Fa wo ho hyɛ apɔw-mu-teɛteɛ bi mu da biara da. Nanso kwati apɔw-mu-teɛteɛ a ɛtra so bere a ɛbɛn sɛ wobɛda.
- Fa tebea a ɛbɛma woada yiye no si hɔ:Ma wo mpa mu nyɛ sum, ɛnyɛ komm, na ɛnyɛ hyew a ɛfata. Fa mattress ne pillow pa di dwuma.
- Kwati eyinom anwummere: Kwati caffeine (kɔfe, tii), nicotine (sigaret), ne nsa.
- Twe wo ho fi screens ho ansa na woada: Hann bruu a efi telefon, tablɛt, ne TV mu no daadaa yɛn amemene ma yesusuw sɛ ɛda so ara yɛ awiabere. Eyi ma hormone a ɛma obi da a wɔfrɛ no melatonin a wɔyɛ no so tew. Mmom no, yɛ biribi te sɛ nhoma a wobɛkenkan anaa adwennwen.
- To awia nna ano hye: Sɛ woda awia a, ma ɛnyɛ tiaa (simma 20-30). Mma awiabere anaa anadwo dasum.
Bere bɛn na ɛsɛ sɛ yɛne oduruyɛfo kasa fa eyi ho?
Mpɛn pii no, ebia ɛho behia sɛ wo ne oduruyɛfo kasa fa ɔhaw bi a ɛwɔ wo circadian rhythm ho. Sɛ nneɛma a edidi so yi mu biara ka wo bere tenten a, kɔ wo duruyɛfo nkyɛn ntɛm ara.
- Sɛ ɛyɛ den ma wo sɛ wubenya nna dodow a wɔhwehwɛ anadwo biara a.
- Sɛ woanda ntɛm a.
- Sɛ wotaa sɔre anadwo fã a.
- Sɛ ɛyɛ den ma wo sɛ wobɛsɔre anɔpa a, sɛ wo nipadua te nka sɛ nkwa nni mu a.
- Sɛ wote nka sɛ woabrɛ dodo na woada awiabere a.
Wo circadian rhythm yɛ ɔkwan a wo nipadua fa so ma wokɔ so tra dɔnhwerew 24 so. Ɛboa wo ma wokɔ so nya nna ne nyane kyinhyia a ɛfata. Wubetumi aboa ma wɔakura saa nnyigyei yi mu denam asetra a ɛyɛ nnam, apɔwmuden a wobɛtra na woagye w’ahome sɛnea ɛsɛ so. Sɛ ɛyɛ den ma wo sɛ wobɛda anaasɛ wote nka sɛ woabrɛ awiabere a, mmɔ mmɔden sɛ wo nkutoo wubegyina ano na woakɔ wo duruyɛfo nkyɛn akɔhwehwɛ afotu. Obetumi aboa wo ma woasan akɔ wo kwan so.
Nkrasɛm a Wɔde Kɔ Fie
- Circadian Rhythm yɛ wo nipadua no abɔde mu dɔn a ɛyɛ nnɔnhwerew 24. Ɛhwɛ nna, hormone, ne nipadua no dwumadi pii so.
- Hann ne dɔn yi sohwɛfo panyin. Anɔpa hann nyane yɛn, na esum a ɛba anadwo no ma yɛda.
- Wobetumi akura saa nnyigyei yi mu yiye denam da biara da dwumadi a ɛkɔ so daa (da ne sɔre bere koro mu), aduan pa a wobedi, ne apɔw-mu-teɛteɛ a wobenya so.
- Sɛ́ wobɛtwe wo ho afi telefon a wokura kyin ne kɔmputa so ansa na woada no ho hia na ama hormone melatonin no ayɛ adwuma yiye.
- Sɛ wowɔ nna ho haw a ɛkyɛ a, mmu w’ani ngu so. Wobetumi ayɛ tebea foforo ho sɛnkyerɛnne, enti ɛho hia sɛ wohwehwɛ aduruyɛfo afotu.
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