Ðewohĩ èse be dzɔdzɔmegaƒoɖokui wɔnuku aɖe le mí katã si le míaƒe ŋutilã me. Esiae míeyɔna le atikewɔwɔ me be circadian rhythm . Kpuie ko la, esiae nana míaƒe ŋutilã gblɔa ɣeyiɣi si wòle be míamlɔ anyi kple ɣeyiɣi si míanyɔ. Ele abe mɔ̃ sue aɖe si le míaƒe ŋutilã me ene, si fiaa mɔ míaƒe nugbagbewo ƒe dɔwɔwɔ gaƒoƒo 24 gbesiagbe. Ðe mewɔ nuku oa?

Eyata nukae nye esia (Circadian Rhythm)? Ne míagblɔe tututu la...

Míeyɔa esia be ŋutilã ƒe gaƒoɖokui ememetɔ . Ewɔa dɔ le gaƒoƒo 24 ƒe tsatsam me. Menye míaƒe alɔ̃dɔdɔ kple ŋudzɔnɔnɔ ƒe tsatsam koe wòkpɔa ŋusẽ ɖo o, ke ekpɔa ŋusẽ ɖe míaƒe lãmetsiŋusẽ ƒe dɔwɔwɔ, nuɖuɖumeŋusẽ, kple ŋutilã ƒe dzoxɔxɔ hã dzi. Bu eŋu kpɔ ko, ne èdɔ alɔ̃, ne dɔ le wuwòm, ne èse le ɖokuiwò me be ɖeɖi te ye ŋu la, gaƒoɖokui ememetɔ sia kpɔa ŋusẽ ɖe nusiawo katã dzi.

Esia (Circadian Rhythm) nye nusi míaƒe ŋutilã trɔna le dzɔdzɔme nu, eye míaƒe ahɔhɔ̃ koŋue fiaa mɔe . Gake gotagomenuwo, vevietɔ kekeli , hã ate ŋu atrɔ ɣeyiɣi ƒe didime sia. Le kpɔɖeŋu me, ne wò ŋkuwo le kekeli me la, lãmenugbagbevi siwo le míaƒe ahɔhɔ̃ me ɖoa gbedasi ɖa be míadzudzɔ melatonin (esiae nye lãmetsi si kpena ɖe mía ŋu míedɔa alɔ̃) wɔwɔ). Esia fia be ekpena ɖe mía ŋu be míanɔ ŋudzɔ ne kekeli le, eye wòkpena ɖe mía ŋu míedɔa alɔ̃ ne viviti do.

Aleke esia (Circadian Rhythm) wɔa dɔe?

Latingbe me nya "Circadian" gɔmee nye "le ŋkekea me godoo" (circa - ƒo xlã, diem - ŋkeke). Esia fia be ɣeyiɣi ƒe didime sia kpena ɖe míaƒe ŋutilã ƒe dɔwɔwɔ vovovowo ŋu be woawɔ dɔ nyuie wu le gaƒoƒo 24 me.

Esia (Circadian Rhythm) wɔa ɖoɖo ɖe míaƒe ŋutilã ƒe ŋutilã kple susu ƒe ɖoɖowo ŋu. Le kpɔɖeŋu me, míaƒe lãmenugbagbeviwo ƒe dɔwɔwɔ kpɔa ŋusẽ ɖe lãmetsiŋusẽ siwo le abe cortisol ene, siwo hiã be woatsɔ atɔ dzo ŋusẽ la dzi. Nenema kee míaƒe nuɖuɖumeŋusẽ wɔa protein siwo sɔ kple ɣeyiɣi si míeɖua nu.

Míaƒe circadian rhythm do ƒome kple gaƒoɖokui ememetɔ aɖe le ahɔhɔ̃a me. Gaƒoɖokui ememetɔ sia le lãmenugbagbeviwo ƒe hatsotso sue aɖe si woyɔna be suprachiasmatic nucleus (SCN) me . SCN la le míaƒe ahɔhɔ̃ ƒe hypothalamus me. Le ŋkekea me katã la, SCN ɖoa dzesiwo ɖa be woatsɔ akpɔ míaƒe ŋutilã ƒe dɔwɔnawo dzi to gaƒoɖokui ƒe domenyiŋusẽfianuwo dzi.

`(SCN)` sia sea veve ɖe kekeli nu ŋutɔ. Kekeli kpɔa ŋusẽ ɖe dzesi siwo `(SCN)` zãna tsɔ wɔa ɖoɖo ɖe míaƒe ŋutilã ƒe (Circadian Rhythms) ŋu. Esia tae esiawo (Circadian Rhythms) do ƒome kplikplikpli kple zã kple keli ɖo.

Aleke esia (Circadian Rhythm) le le ƒe vovovowo me?

Na míakpɔ ale si esia kpɔa ŋusẽ ɖe amesiame dzi, tso vidzĩ suewo dzi va ɖo ame tsitsiwo dzi.

Vidzĩ yeyewo, ɖevi siwo le zɔzɔm kple ɖeviwo

Zi geɖe la, vidzĩ siwo wodzi yeyee mekpɔa ɣeyiɣi ƒe didime si sɔ o ɣleti geɖe.Esia tae woƒe alɔ̃dɔdɔ mewɔa ɖoɖo ɖe eŋu le ŋkeke gbãtɔwo, kwasiɖawo, kple ɣletiwo me o ɖo. Gbeɖiɖi sia dzea egɔme nɔa tsitsim vivivi ne vidzĩa ƒe ŋutilã le tɔtrɔm eye wòzu numame na nuto yeyea.

Zi geɖe la, vidzĩwo dzea melatonin wɔwɔ gɔme ne woxɔ ɣleti 3 lɔƒo. Lãmetsiŋusẽ si nye cortisol dona tso ɣleti 2 va ɖo 9 xɔxɔ me. Ne vidzĩwo kple ɖeviwo nya va zu ɣeyiɣi ƒe didime sia ko la, ele be woawɔ alɔ̃dɔdɔ ƒe ɖoɖo si sɔ pɛpɛpɛ. Zi geɖe la, ele be woadɔ alɔ̃ gaƒoƒo 9 va ɖo 10 ya teti le zã ɖeka me.

Ðevi suewo (Ƒewuiviwo) .

Viwò ate ŋu akpɔ alɔ̃dɔdɔ ƒe akpa aɖe ƒe megbetsitsi ne ele sue, anɔ abe ƒe wuietɔ̃ alo wuiene ene. Esia fia be woƒe circadian rhythm trɔna. Ðevi si dɔa alɔ̃ le zã ga 8 kple ga 9 dome tsã esime wònye ɖevi la ate ŋu anɔ ŋudzɔ azɔ vaseɖe zã ga 10 alo 11 evɔ alɔ̃ manɔ eŋu o. Esia le alea elabena woƒe melatonin ƒe agbɔsɔsɔ le dzidzim ɖe edzi emegbe. Eyata esi wodɔa alɔ̃ tsi megbe ta la, ehiã be woafɔ emegbe le ŋdi me. Ele be ɖevi suewo hã nadɔ alɔ̃ gaƒoƒo 9 va ɖo 10 le zã ɖeka me. Esia nye nusi wòle be mí dzilawo míase egɔme ahakpe ɖe wo ŋu le.

Ame tsitsiwo

Ne ame tsitsiwo zɔ ɖe nɔnɔme nyuiwo dzi la, ele be woƒe ɣeyiɣi ƒe didime nali ke. Ne èwɔa dɔ edziedzi eye nèdɔa alɔ̃ gaƒoƒo 7 va ɖo 9 le zã me la, àte ŋu alé ɣeyiɣi si me nàmlɔ anyi kple esi nànyɔ la me ɖe asi.

Ame siwo xɔ wu ƒe 60

Ame siwo xɔ wu ƒe 60 ate ŋu ade dzesi tɔtrɔ siwo va le woƒe ɣeyiɣi ƒe didime ƒe ɣeyiɣi ƒe didime me ne wole tsitsim. Àte ŋu akpɔe be yemlɔ anyi kaba eye yefɔ kaba le ŋdi me. Esia nye tsitsi ƒe akpa si sɔ. Naneke meli si ŋu woatsi dzi ɖo o.

Nu kawoe ate ŋu akpɔ ŋusẽ ɖe míaƒe (Circadian Rhythm) dzi?

Míenya azɔ be kekeli kple viviti ye kpɔa ŋusẽ gãtɔ ɖe esia dzi. Ke hã, nu bubu geɖewo ate ŋu akpɔ ŋusẽ ɖe edzi:

• Nuɖuɖu ƒe nɔnɔme: Ɣeyiɣi kple nu siwo míeɖuna ate ŋu akpɔ ŋusẽ ɖe míaƒe alɔ̃dɔdɔ dzi. Nuɖuɖu kpekpe aɖe ɖuɖu le zãtiƒe ate ŋu agblẽ míaƒe alɔ̃dɔdɔ me.
• Nuteɖeamedzi: Ne nuteɖeamedzi dzi ɖe edzi la, menye míaƒe alɔ̃dɔdɔ koe ate ŋu agblẽ o, ke boŋ ɣeyiɣi ƒe didime sia katã hã ate ŋu agblẽ.
• Lãmesẽfefe: Kamedede nyo, gake kamedede fũu akpa le zãtiƒe ate ŋu ana alɔ̃dɔdɔ nasesẽ.
• Dzoxɔxɔ: Abe alesi wòle le yame ƒe dzoxɔxɔ gome ene la, míaƒe ŋutilã ƒe dzoxɔxɔ hã kpɔa ŋusẽ ɖe alɔ̃dɔdɔ dzi.
• Zã me dɔwɔwɔ alo dɔwɔwɔ ƒe tɔtrɔ edziedzi: Esia nye kuxi gã aɖe na amesiwo wɔa dɔ le ɣeyiɣi ɖeka me. Woate ŋu atsɔ ŋutilã ƒe gaƒoɖokui aƒu gbe keŋkeŋ le dadasɔ me.
• Mɔzɔzɔ (vevietɔ dukɔwo dome mɔzɔzɔ): `Jet lag` nye esia ƒe kpɔɖeŋu nyui aɖe.
• Atike aɖewo: Atike aɖewo hã ate ŋu ana alɔ̃dɔdɔ ƒe nɔnɔme natrɔ.
• Susu ƒe lãmesẽnyawo: Alɔ̃dɔdɔ ƒe kuxiwo ate ŋu ado mo ɖa le nɔnɔmewo abe blanuiléle kple dzimaɖitsitsi ene me.
• Lãmesẽ ƒe nɔnɔme siwo do ƒome kple ta alo ahɔhɔ̃.
• Alɔ̃dɔdɔ ƒe nɔnɔme gbegblẽwo: Nuwo abe wò telefon zazã hafi amlɔ anyi kple TV kpɔkpɔ vaseɖe zãtiƒe ene.

Nɔnɔme siwo do ƒome kple Circadian Rhythm

Ɣeaɖewoɣi la, tɔtrɔ siwo vaa míaƒe ɣeyiɣi ƒe didime ƒe ɣeyiɣi ƒe didime me mesɔna o, gake ate ŋu anye lãmesẽkuxi aɖe si nu sẽ wu si woyɔna be ɣeyiɣi ƒe didime ƒe dɔléle ƒe dzesi . Nɔnɔme mawo tɔgbe geɖe li:

• Delayed Sleep Phase Syndrome: Woyɔa amesiwo ŋu dɔléle sia le hã be "zã me akpɔkplɔwo." Esia fia be womlɔa anyi hefɔna gaƒoƒo eve alo esi wu nenema megbe wu alesi wòle dzɔdzɔmee.
• Alɔ̃dɔdɔ ƒe Dɔléle Deŋgɔ: Esia to vovo na esi do ŋgɔ. Amewo dɔa alɔ̃ gaƒoƒo etɔ̃ alo esi wu nenema do ŋgɔ na alesi wòle dzɔdzɔmee eye wofɔna ŋdi kanya. Esia bɔ ɖe ame tsitsiwo me wu, vevietɔ amesiwo si susu ƒe dɔmawɔmawɔ nyuie/tagbɔdɔ le.
• Jet lag: Nɔnɔme si dzɔna ne èzɔ mɔ to ɣeyiɣi ƒe didime etɔ̃ alo esi wu nenema dzi zi ɖeka le yameʋu me. Dzesiawo ate ŋu anye alɔ̃madɔmadɔ kple ɖeɖiteameŋu.
• Shift Work Sleep Disorder (SWSD): Nɔnɔme sia ate ŋu ado mo ɖa ne èwɔa dɔ gaƒoƒo siwo mesɔ o alo esiwo mebɔ o. Ate ŋu ana ame nazu alɔ̃madɔmadɔ, alɔ̃dɔdɔ nasesẽ na ame, eye wòadɔ alɔ̃ le ŋkeke me.
• Alɔ̃dɔdɔ Kple Nyɔnyrɔ̃ ƒe Dɔléle si Mewɔa Nu Edziedzi O: Le nɔnɔme sia me la, ŋutilãa mete ŋu ɖoa alɔ̃dɔdɔ kple nyɔnyrɔ̃ ƒe ɖoɖo si wowɔna edziedzi o.

Vevietɔ: Ne dzesi siawo tɔgbe le ŋuwò la, ele vevie ŋutɔ be nàyi ɖɔkta gbɔ aɖaɖo aɖaŋu na wò.

Nukae dzɔna ne míaƒe ɣeyiɣi ƒe didime ƒe ɣeyiɣi ƒe didime tɔtɔ?

Míaƒe circadian rhythm me léle ɖe asi le vevie ŋutɔ na míaƒe lãmesẽ. Ne ʋuʋudedi sia me gblẽ eye míete ŋu dɔa alɔ̃ nyuie o la, ate ŋu ahe lãmesẽkuxi geɖe siwo anɔ anyi ɣeyiɣi kpui aɖe kple esiwo anɔ anyi didi vɛ.

Kuxi siwo ate ŋu ado mo ɖa le ɣeyiɣi kpui aɖe me:

• Abi ƒe dɔyɔyɔ si tsi megbe.
• Tɔtrɔ siwo vaa lãmetsiŋusẽwo me.
• Nuɖuɖumeŋusẽ ƒe kuxiwo.
• Ŋutilã ƒe dzoxɔxɔ ƒe tɔtrɔ.
• Ŋusẽ ƒe anyimanɔmanɔ.
• Ŋkuɖodzinu ƒe dɔmawɔmawɔ nyuie.

Lãmesẽkuxi siwo nɔa anyi didi ate ŋu akpɔ ŋusẽ ɖe míaƒe ŋutilã ƒe ɖoɖo vovovowo dzi:

• Dzitodzito ƒe dɔwɔwɔ: Dzidɔ ƒe afɔkua ate ŋu adzi ɖe edzi.
• Lãmetsiŋusẽ ƒe dɔwɔwɔ: Ate ŋu ahe nɔnɔmewo abe suklidɔ kple lolo akpa ene vɛ.
• Dɔgbo ƒe dɔwɔwɔ: Kuxiwo abe dɔgbo ƒe dɔdzẽ kple dɔgbo ƒe dɔléle ene.
• Dɔlékuiwutikewo ƒe dɔwɔwɔ: Lãmetsiŋusẽ ƒe masɔmasɔ.
• Lãmetsiŋusẽ: Susu ƒe lãmesẽkuxiwo, ŋkuɖoɖonudzi ƒe dɔmawɔmawɔ nyuie.

Aleke mawɔ atrɔ asi le nye (Circadian Rhythm) ŋu?

Be nàgbugbɔ wò ŋkekea ƒe ɣeyiɣi ƒe didime naɖo la, ele be nàkpe ɖe wò ŋutilã ŋu wòawɔ ɖe gaƒoƒo 24 ƒe ɖoɖowɔɖi si le lãmesẽ me dzi. Aɖaŋuɖoɖo siawo akpe ɖe ŋuwò:

• Ge ɖe ɖoɖowɔɖi aɖe me alesi nàte ŋui. Dze agbagba nàmlɔ anyi le ɣeyiɣi ma ke me eye nànyɔ le ɣeyiɣi ma ke me. Lé esia me ɖe asi alesi nàte ŋui le kwasiɖanuwuwuwo.
• Do go le gota ne kekeli le. Ɣe ƒe keklẽ, vevietɔ le ŋdi me, ate ŋu akpe ɖe wò ŋutilã ƒe gaƒoɖokui ŋu wòatrɔ. Wogayɔa esia be `kekeli ƒe atikewɔwɔ.` Gake ele be nàƒo asa na alɔ̃madɔmadɔ atraɖii ne èle esia wɔm, elabena ateŋu ana nɔnɔmea nagado gã ɖe edzi.
• Wɔ kamedede aɖewo gbesiagbe, gake ƒo asa na kamedede fũu akpa le zãtiƒe.
• Na alɔ̃dɔdɔ ƒe nɔnɔme si me dzidzeme le nanɔ anyi. Ele be mattress si dzi nèmlɔna la nanɔ bɔbɔe. Na xɔa ƒe dzoxɔxɔ kple akaɖi nanɔ bɔbɔe na wò.
• Ƒo asa na caffeine, nicotine, kple aha sesẽ, vevietɔ le fiẽwo kple zã me.
• Ðe asi le telefon, tablɛt, kple TV zazã ŋu hafi amlɔ anyi. Kekeli blɔ si dona ate ŋu agblẽ wò alɔ̃dɔdɔ me. Ke boŋ wɔ nane abe agbalẽ xexlẽ alo ŋugbledede ene.
• Mègadɔ alɔ̃ le ŋdɔ alo zã me o. Esia wɔwɔ ate ŋu agblẽ wò alɔ̃dɔdɔ le zã me.

Ɣekaɣie wòle be makpɔ ɖɔkta?

Susu geɖewo li siwo tae nàdi be yeaƒo nu kple ɖɔkta tso wò ɣeyiɣi ƒe didime ƒe ɣeyiɣi ƒe didime ŋu. Ne nu siwo gbɔna dometɔ aɖe le nu gblẽm le ŋuwò ɣeyiɣi didi aɖe la, ele be nàyi ɖɔkta gbɔ godoo:

• Ne esesẽ na wò be nàdɔ alɔ̃ nyuie zã sia zã.
• Ne mèdɔ alɔ̃ bɔbɔe o.
• Ne èfɔna enuenu le zã me.
• Ne esesẽ na wò be nàfɔ le ŋdi me.
• Ne èse le ɖokuiwò me be ɖeɖi te ye ŋu akpa eye alɔ̃ le ye wum le ŋkekea me.

Ðo ŋku edzi be wò circadian rhythm nye wò ŋutilã ƒe mɔ si dzi nàto anɔ gaƒoƒo 24 ƒe gaƒoɖokui dzi. Ekpena ɖe ŋuwò nèwɔa dɔ le alɔ̃dɔdɔ kple nyɔnyrɔ̃ ƒe ɖoɖowɔɖi si le lãmesẽ me ŋu.

Mlɔeba la, gbedasi si nàtsɔ ayi aƒemee:

Wò ŋutilã ƒe gaƒoɖokui ememetɔ wɔnuku si woyɔna be circadian rhythm le vevie ŋutɔ na wò lãmesẽ bliboa. Àte ŋu akpe asi ɖe ɣeyiɣi sia ƒe tsɔtsɔme ŋu to alɔ̃dɔdɔ nyuie kple agbenɔnɔ si me dzo le, si me lãmesẽ le me.

Ɣeaɖewoɣi la, ɣeyiɣi ƒe didime sia ate ŋu ado le eme vie. Ema sɔ. Gake ne alɔ̃dɔdɔ sesẽna na wò ɣesiaɣi alo ɖeɖi tea ŋuwò vevie le ŋkekea me la, metsi megbe gbeɖe be nàƒo nu tso eŋu na ɖɔkta o. Woate ŋu akpe ɖe ŋuwò nàgadze mɔ nyuitɔ dzi.

Eyata, lé be na wò ŋutilã ƒe gaƒoɖokui. Alé be na wò!

` circadian rhythm, alɔ̃dɔdɔ, ŋutilã ƒe gaƒoɖokui, melatonin, alɔ̃dɔdɔ ƒe kuxiwo, lãmesẽ, agbenɔnɔ