Ebia woate sɛ yɛn nyinaa wɔ abɔde mu dɔn a ɛyɛ nwonwa wɔ yɛn nipadua mu. Eyi ne nea yɛfrɛ no wɔ aduruyɛ mu sɛ circadian rhythm . Sɛ yɛbɛka no tiawa a, eyi na ɛkyerɛ yɛn nipadua bere a ɛsɛ sɛ yɛda ne bere a ɛsɛ sɛ yɛsɔre. Ɛte sɛ conductor ketewaa bi a ɛwɔ yɛn nipadua mu, a ɛkyerɛ yɛn abɔde mu nneɛma kwan nnɔnhwerew 24 da biara. So ɛnyɛ nwonwa?
Enti dɛn ne eyi (Circadian Rhythm)? Sɛ yɛbɛka no pɛpɛɛpɛ a...
Yɛfrɛ eyi nipadua no mu dɔn . Ɛyɛ adwuma wɔ dɔnhwerew 24 kyinhyia mu. Ɛnyɛ yɛn nna ne yɛn nyane kyinhyia nko na ɛhwɛ so, na mmom ɛhwɛ yɛn hormone dwumadi, aduan a yɛyam, ne yɛn nipadua mu hyew nso so. Susuw ho hwɛ, sɛ woda, sɛ ɔkɔm de wo, sɛ wote nka sɛ woabrɛ a, eyinom nyinaa nya saa dɔn a ɛwɔ wo mu yi so nkɛntɛnso.
Eyi (Circadian Rhythm) yɛ biribi a yɛn nipadua no fi awosu mu yɛ nsakrae, na yɛn amemene titiriw na ɛkyerɛ no kwan . Nanso, nneɛma a efi akyi, titiriw hann , nso betumi asakra saa nnyigyei yi. Sɛ nhwɛso no, sɛ hann da w’ani so a, nkwammoaa a ɛwɔ yɛn amemene mu no de nkrasɛm kɔma sɛ yennyae melatonin (eyi ne hormone a ɛboa yɛn ma yɛda) no. Eyi kyerɛ sɛ ɛboa ma yɛn ani da hɔ bere a hann wɔ hɔ, na ɛboa ma yɛda bere a esum aba no.
Ɔkwan bɛn so na eyi (Circadian Rhythm) yɛ adwuma?
Latin asɛmfua "Circadian" kyerɛ "da no ho hyia" (circa - twa ho hyia, diem - da). Eyi kyerɛ sɛ saa nnyigyei yi boa yɛn nipadua no mu nneɛma ahorow ma ɛyɛ adwuma yiye sen biara wɔ nnɔnhwerew 24 mu.
Eyi (Circadian Rhythm) na ɛma yɛn nipadua no nipadua ne adwene mu nhyehyɛe ahorow yɛ biako. Sɛ nhwɛso no, yɛn endocrine nhyehyɛe no di hormone ahorow te sɛ cortisol a ehia na ama yɛahyew ahoɔden no so. Saa ara na yɛn aduan a yɛde di dwuma no yɛ protein ahorow a ɛne bere a yedi no hyia.
Yɛn circadian rhythm no ne dɔn bi a ɛwɔ amemene no mu wɔ abusuabɔ. Saa dɔn a ɛwɔ mu yi wɔ nkwammoaa akuwakuw ketewaa bi a wɔfrɛ no suprachiasmatic nucleus (SCN) mu . SCN no wɔ yɛn amemene no hypothalamus mu. Da mũ no nyinaa no, SCN no de nsɛnkyerɛnne kɔma de hwɛ yɛn nipadua no dwumadi ahorow so denam dɔn no mu awosu mu nkwaadɔm no so.
Saa `(SCN)` yi yɛ nea ɛyɛ mmerɛw yiye wɔ hann ho. Hann nya nsɛnkyerɛnne a `(SCN)` de di dwuma de boa yɛn nipadua (Circadian Rhythms) no so nkɛntɛnso. Ɛno nti na eyinom (Circadian Rhythms) ne awia ne anadwo wɔ abusuabɔ kɛse no.
Ɔkwan bɛn so na eyi (Circadian Rhythm) te wɔ mfe ahorow mu?
Ma yɛnhwɛ sɛnea eyi ka obiara, efi nkokoaa nkumaa so kosi mpanyimfo so.
Nkokoaa a wɔawo wɔn foforo, mmofra a wɔretu mmirika ne mmofra
Mpɛn pii no, nkokoaa a wɔawo wɔn foforo no nnya circadian rhythm a ɛfata asram pii.Ɛno nti na wɔn nna nyɛ nea ɛkɔ so daa wɔ nna a edi kan, adapɛn, ne asram a edi kan no mu no. Saa nnyigyei yi fi ase nyin nkakrankakra bere a akokoaa no nipadua sesa na ɛde tebea foforo no su no.
Nkokoaa taa fi ase yɛ melatonin bɛyɛ asram 3. Hormone cortisol no nyin bere a wadi asram 2 kosi 9. Sɛ nkokoaa ne mmofra nya saa circadian rhythm yi wie a, ɛsɛ sɛ wonya nna ho nhyehyɛe a wɔyɛ no daa. Mpɛn pii no, anyɛ yiye koraa no, ɛsɛ sɛ wɔda nnɔnhwerew 9 kosi 10 anadwo biara.
Mmofra nkumaa (Mmabun) .
Ebia wo ba no bɛkyɛ nna fã bere a ɔyɛ mmofra, bɛyɛ mfe dumiɛnsa anaa dunan. Eyi kyerɛ sɛ wɔn circadian rhythm sesa. Ebia abofra a na ɔda anadwo nnɔnwɔtwe kosi nnɔnsia ntam bere a na wɔyɛ mmofra no betumi ada kosi anadwo nnɔn du anaa 11 a ɔnte nka sɛ ɔda. Nea enti a ɛte saa ne sɛ wɔn melatonin dodow rekɔ soro akyiri yi. Enti, esiane sɛ wɔda akyiri nti, ɛsɛ sɛ wɔsɔre akyiri yi anɔpa. Ɛsɛ sɛ mmofra nkumaa nso da nnɔnhwerew 9 kosi 10 anadwo biara. Eyi yɛ biribi a ɛsɛ sɛ yɛn sɛ awofo te ase na yɛboa wɔn wɔ ho.
Mpanyimfo
Sɛ mpanyimfo di suban pa akyi a, ɛsɛ sɛ wonya circadian rhythm a ɛyɛ den. Sɛ woyɛ adwuma daa na woda nnɔnhwerew 7 kosi 9 anadwo biara a, wubetumi akura bere a wode bɛda ne bere a wobɛsɔre bere nyinaa mu.
Nnipa a wɔadi boro mfe 60
Ebia nnipa a wɔadi boro mfe 60 behu nsakrae a ɛba wɔn circadian rhythm mu bere a wɔrenyin no. Ebia wubehu sɛ worekɔda ntɛm na woasɔre ntɛm anɔpa. Eyi yɛ onyin fã a ɛfata. Biribiara nni hɔ a ɛsɛ sɛ yɛhaw yɛn ho.
Nneɛma bɛn na ebetumi aka yɛn (Circadian Rhythm)?
Seesei yenim sɛ hann ne sum na enya eyi so nkɛntɛnso kɛse. Nanso, nneɛma afoforo pii betumi aka no:
- Adidi su: Mmere ne nneɛma a yedi betumi aka yɛn nna. Sɛ yedi aduan a emu yɛ duru anadwo dasum a, ebetumi asɛe yɛn nna.
- Adwennwen: Sɛ adwennwen kɔ soro a, ɛnyɛ yɛn nna nko, na mmom saa nnyigyei yi nyinaa betumi asɛe.
- Apɔw-mu-teɛteɛ: Apɔw-mu-teɛteɛ ye, nanso apɔw-mu-teɛteɛ a ɛtra so anadwo dasum betumi ama ayɛ den sɛ obi bɛda.
- Ɔhyew: Te sɛ ɔhyew a atwa yɛn ho ahyia no, yɛn nipadua mu hyew nso ka nna.
- Anadwo a wɔsakra wɔn adwuma anaa adwuma a wɔnyɛ daa: Eyi yɛ ɔhaw kɛse ma wɔn a wɔyɛ adwuma a wɔsesa no. Wobetumi atow nipadua dɔn no agu koraa.
- Akwantuo (titiriw amanaman ntam akwantuo): `Jet lag` yɛ eyi ho nhwɛsoɔ pa.
- Nnuru bi: Nnuru bi nso betumi ama nsakrae aba sɛnea obi nna mu.
- Adwene mu akwahosan tebea horow: Dae ho haw taa ba wɔ tebea horow te sɛ adwenemhaw ne dadwen mu.
- Akwahosan tebea horow a ɛfa ti anaa amemene ho.
- Dae ho su bɔne: Nneɛma te sɛ wo fon a wode bedi dwuma ansa na woada ne TV a wobɛhwɛ kosi anadwo dasum.
Tebea horow a ɛfa Circadian Rhythm ho
Ɛtɔ mmere bi a, nsakrae a ɛba yɛn circadian rhythm mu no nyɛ nea ɛfata, nanso ebetumi ayɛ akwahosan tebea a emu yɛ den kɛse a wɔfrɛ no circadian rhythm disorder ho sɛnkyerɛnne . Tebea horow a ɛtete saa pii wɔ hɔ:
- Delayed Sleep Phase Syndrome: Wɔsan frɛ nnipa a wɔwɔ saa tebea yi "anadwo akraman." Eyi kyerɛ sɛ wɔkɔda na wɔsɔre nnɔnhwerew abien anaa nea ɛboro saa akyi sen sɛnea wɔtaa yɛ.
- Advanced Sleep Phase Disorder: Eyi ne nea atwam no bɔ abira. Nkurɔfo da nnɔnhwerew abiɛsa anaa nea ɛboro saa ntɛm sen sɛnea wɔtaa da na wɔsɔre anɔpatutuutu. Eyi taa ba wɔn a wɔn mfe akɔ anim mu, titiriw wɔn a wɔn adwene mu yɛ wɔn naa/adwene mu yɛ wɔn naa.
- Jet lag: Tebea a ɛba bere a woatu kwan atwa bere abiɛsa anaa nea ɛboro saa prɛko pɛ wɔ wimhyɛn mu no. Nsɛnkyerɛnne no betumi ayɛ nna a ontumi nna ne ɔbrɛ.
- Shift Work Sleep Disorder (SWSD): Sɛ woyɛ adwuma nnɔnhwerew a ɛnyɛ daa anaasɛ ɛnyɛ nea wɔtaa yɛ a, saa tebea yi betumi aba. Ebetumi ama obi antumi nna, ayɛ den sɛ ɔbɛda, na wada awiabere.
- Dae ne Nyan a Ɛnyɛ Daa: Wɔ tebea yi mu no, nipadua no ntumi nhyehyɛ nna ne sɔre nhyehyɛe a ɛkɔ so daa.
Nea ɛho hia: Sɛ wowɔ sɛnkyerɛnne ahorow te sɛ eyinom a, ɛho hia yiye sɛ wobɛkɔ oduruyɛfo nkyɛn akɔhwehwɛ afotu.
Sɛ wɔsɛe yɛn circadian rhythm 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 yentumi nna sɛnea ɛsɛ a, ebetumi de akwahosan ho haw ahorow bi aba bere tiaa ne bere tenten mu.
Ɔhaw ahorow a ebetumi aba wɔ bere tiaa mu:
- Akuru a ɛkyɛ.
- Nsakrae a ɛba wɔ hormone ahorow mu.
- Nnuan a wɔyam mu haw ahorow.
- Nsakrae a ɛba nipadua mu hyew mu.
- Ahoɔden a wonni.
- Nkae a ɛyera.
Akwahosan ho haw ahorow a ɛtra hɔ kyɛ betumi aka nhyehyɛe ahorow a ɛwɔ yɛn nipadua mu:
- Koma ne ntini nhyehyɛe: Asiane a ɛwɔ hɔ sɛ obi benya komayare no betumi ayɛ kɛse.
- Nneɛma a ɛsakra: Ebetumi de tebea horow te sɛ asikreyare ne kɛseyɛ mmoroso aba.
- Yafunu mu nhyehyɛe: Ɔhaw ahorow te sɛ yafunu mu ɔfe ne yafunu mu yare.
- Endocrine nhyehyɛe: Nkwammoaa a ɛnkari pɛ.
- Ntini mu ntini: Adwene mu akwahosan ho haw, nkae a wɔhwere.
Mɛyɛ dɛn asiesie me (Circadian Rhythm) no?
Sɛ wobɛsan asiesie wo circadian rhythm no a, ɛsɛ sɛ woboa wo nipadua ma di nnɔnhwerew 24 nhyehyɛe a ɛfata akyi. Saa afotu yi bɛboa wo:
- Fa wo ho hyɛ nhyehyɛe bi mu sɛnea wubetumi biara. Bɔ mmɔden sɛ wobɛda bere koro mu na woasɔre bere koro no ara. Kura eyi mu sɛnea wubetumi biara wɔ dapɛn awiei.
- Kɔ abɔnten bere a ɛyɛ hann no. Sɛ wode wo ho hyɛ owia hann mu, titiriw anɔpa a, ebetumi aboa wo nipadua dɔn no ma ayɛ nsakrae. Wɔsan frɛ eyi `hann ayaresa.` Nanso, ɛsɛ sɛ wokwati nna a enni sabea bere a woreyɛ eyi no, efisɛ ebetumi ama tebea no asɛe kɛse.
- Yɛ apɔw-mu-teɛteɛ bi da biara, nanso kwati apɔw-mu-teɛteɛ a ɛtra so anadwo dasum.
- Yɛ baabi a ɛhɔ yɛ fɛ a wobɛda. Ɛsɛ sɛ mattress a woda so no yɛ nea ɛyɛ fɛ. Ma dan no mu hyew ne kanea nyɛ nea ɛyɛ fɛ mma wo.
- Kwati caffeine, nicotine, ne nsa, titiriw anwummere ne anadwo.
- To telefon, tablɛt, ne TV a wode bedi dwuma no ano hye ansa na woada. Hann bruu a wɔde ma no betumi asɛe wo nna. Mmom no, yɛ biribi te sɛ nhoma a wobɛkenkan anaa adwennwen.
- Mma nna awia anaa anadwo. Saa a wobɛyɛ no betumi asɛe wo nna anadwo.
Bere bɛn na ɛsɛ sɛ mekɔ oduruyɛfo nkyɛn?
Nneɛma pii nti na ebia wobɛpɛ sɛ wo ne oduruyɛfo kasa fa wo circadian rhythm ho. Sɛ nneɛma a edidi so yi mu biara rehaw wo bere tenten a, akyinnye biara nni ho sɛ ɛsɛ sɛ wokɔ oduruyɛfo nkyɛn:
- Sɛ ɛyɛ den ma wo sɛ wobɛda sɛnea ɛsɛ anadwo biara a.
- Sɛ woanda ntɛm a.
- Sɛ wotaa sɔre anadwo a.
- Sɛ wowɔ ɔhaw sɛ wobɛsɔre anɔpa a.
- Sɛ wote nka sɛ woabrɛ dodo na woada awiabere a.
Kae sɛ wo circadian rhythm yɛ ɔkwan a wo nipadua fa so ma wokɔ so tra dɔnhwerew 24 so. Ɛboa wo ma woyɛ adwuma wɔ nna-nyane nhyehyɛe a ɛfata so.
Awiei koraa no, nkrasɛm a wode bɛkɔ fie:
Wo nipadua no mu dɔn a ɛyɛ nwonwa a wɔfrɛ no circadian rhythm no ho hia kɛse ma w’akwahosan nyinaa. Wubetumi aboa ma saa nnyigyei yi ayɛ nea ɛfata denam nna a wobɛda sɛnea ɛsɛ na woabɔ bra a ɛyɛ nnam na ahoɔden wom so.
Ɛtɔ mmere bi a, saa nnyigyei a ɛyɛ dɛ yi betumi afi whack mu kakra. Ɛno yɛ ade a ɛfata. Nanso, sɛ ɛyɛ den ma wo bere nyinaa sɛ wobɛda anaasɛ wote nka sɛ woabrɛ kɛse awiabere a, ɛnka akyi dodo da sɛ wo ne oduruyɛfo bɛkasa afa ho. Wobetumi aboa wo ma woasan akɔ wo kwan so.
Enti, hwɛ wo nipadua dɔn no so yiye. Ɛbɛhwɛ wo!
` circadian rhythm, nna, nipadua dɔn, melatonin, nna ho haw, akwahosan, asetra kwan
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