Shin wani lokacin kuna fuskantar matsala wajen yin barci da daddare? Ko kuma kuna fuskantar wahalar tashi da safe? Wasu daga cikinmu, kamar "Tsuntsayen Farko", suna tashi da sassafe su fara aiki. Amma wasu, kamar "Mujiya Dare", suna son yin barci a makare har sai safe. Me yasa hakan ke faruwa? Dalilin kimiyya a bayan duk wannan shine agogon halitta a jikinmu. A fannin magani, muna kiran wannan
da tsarin halittu . A yau, za mu yi magana game da wannan cikin sauƙi da kuma ta hanyar abokantaka.
Mene ne biorhythm na musamman?
A taƙaice dai, tsarin circadian jerin hanyoyin halittu ne da agogon cikin jikinka ke sarrafawa. Kamar yadda agogon da ke kan bango a gidanka ke nuna lokaci, wannan agogon jiki yana gaya wa jikinka lokacin da za ka yi barci, lokacin da za ka tashi, lokacin da za ka yi motsa jiki, da kuma lokacin da za ka huta. Wataƙila ka ji kalmar
"circadian rhythm" . Sau da yawa, ana amfani da kalmomin "circadian rhythm" da "circadian rhythm" a musayar ra'ayi. Tsarin circadian su ne mafi shaharar tsarin circadian, waɗanda ke da zagayowar sa'o'i 24. Wannan yana nufin cewa abubuwa kamar barcinmu, zafin jikinmu, da ayyukan
hormones ana sarrafa su bisa ga wannan tsarin sa'o'i 24.
Ta yaya wannan agogon jiki yake aiki?
Wannan tsari ne mai ban mamaki. Akwai wani ƙaramin wuri, amma mai ƙarfi sosai a cikin kwakwalwarmu mai suna
Suprachiasmatic Nucleus - SCN . Ka yi tunanin sa a matsayin agogon da ke cikin agogon jikinmu. Wannan SCN yana cikin hypothalamus na kwakwalwa. Babban siginar wannan SCN ta fito ne daga idanunmu, wato,
daga haske . Lokacin da rana ta fito da safe, SCN tana aika sigina tana cewa "Rana ce, lokaci ya yi da za mu farka mu yi aiki." Sannan jikinmu yana aiki. Idan dare ya yi, SCN yana gaya wa kwakwalwarmu ta samar da wani hormone da ake kira
melatonin , wanda ke taimaka mana barci. Wannan melatonin shine abin da ke sa mu yi barci da dare. Ba wai kawai haske ba, har ma da yadda muke motsa jiki, abin da muke ci da sha, da wasu magunguna da muke sha na iya shafar wannan agogon jiki.
Ka yi tunanin, a gwaje-gwajen da masana kimiyya suka gudanar, an sanya mutane a cikin ɗakuna marasa hasken rana kuma babu hanyar da za su iya faɗin lokaci. Abin mamaki, ko da a cikin irin wannan yanayi, wannan agogon ciki a jikinmu ya ci gaba da zagayowar awanni 24 ba tare da canji mai yawa ba tsawon kwanaki. Haka yake da ƙarfi.
Nau'o'in biorhythms daban-daban
Jikinmu ba wai kawai yana da tsarin sauti na awanni 24 ba. Akwai nau'ikan tsarin sauti na halitta da dama, waɗanda aka rarraba bisa ga lokaci.
| Sunan Waƙa | Tsawon Lokaci | Bayani mai sauƙi |
|---|
| Diurnal | Zagayen rana/dare | Ayyuka bisa ga haske da duhu. |
| Circadian | Kimanin awanni 24 | Babban salon da ke sarrafa barcinmu da farkawarmu. |
| Ultradian | Kasa da awanni 24 | Misali, wannan ya haɗa da matakai daban-daban na barci da ke faruwa a lokacin barcinmu. |
| Infradian | Kimanin wata guda | Kyakkyawan misali shine zagayowar jinin al'ada a kowane wata ga mata. |
| Na shekara-shekara | Kimanin shekara guda | Zagayen shekara-shekara, kamar rashin barci a wasu dabbobi. |
Ta yaya waɗannan sautuka ke shafar lafiyarmu?
Mafi kyawun tsari da kuma muhimmanci da muke fuskanta shine zagayowar farkawa daga barci. Amma waɗannan tsarin halittu suna sarrafa wasu muhimman abubuwa da yawa a jikinmu.
- Metabolism : Saurin da muke narke abincin da muke ci da kuma samar da kuzari.
- bugun zuciya da kumaHawan jini.
- Zafin Jiki : Zafin jikinmu ya ɗan bambanta a lokutan daban-daban na yini.
- Matakan Hormone: Samar da hormones kamar hormone girma da cortisol da ke da alaƙa da damuwa.
- Daidaita matakan sukari da cholesterol a jini .
- Lafiyar Hankali: Idan aka samu matsala a waɗannan yanayi, haɗarin kamuwa da cututtuka kamar baƙin ciki da kuma matsalar bipolar na iya ƙaruwa.
- Tsarin garkuwar jiki: Ikon jure wa cututtuka.
Me zai faru idan wannan agogon ya rasa lokaci?
Sauye-sauye a salon rayuwarmu, tsufa, da kuma yanayin aikinmu na iya kawo cikas ga wannan tsari na halitta, wanda zai iya haifar da matsaloli daban-daban na lafiya.
| Rashin daidaituwar rawa | Menene ma'anar wannan? |
|---|
| Matsalar Jet Lag | Idan ka yi tafiya ta jirgin sama zuwa wata ƙasa mai nisa, bambancin lokaci yana haifar da alamun rashin barci, gajiya, da kuma rashin ci. |
| Matsalar Aiki a Canji | Wannan ya fi faruwa a cikin mutanen da ke aiki a daren. Yin aiki a lokacin da ya kamata ka yi barci a zahiri na iya haifar da asarar agogon jikinka gaba ɗaya. |
| Rashin Tsarin Barci Mai Jinkiri (DSP) | Wannan ya fi shafar 'Mujiya ta Dare'. Suna yawan kwanciya da daddare fiye da matsakaicin mutum kuma suna kwana da safe. Wannan yanayin ya fi yawa a cikin matasa. |
| Rashin Lafiyar Barci da Wake Rhythm Ba Tare Da Daidai Ba | Wannan yanayi ne da ba kasafai ake samunsa ba. Babu wani takamaiman yanayin barci. Mutane suna yin ɗan gajeren barci a duk tsawon yini. Wannan na iya faruwa ga mutanen da ke fama da cututtukan kwakwalwa kamar cutar hauka. |
Ta yaya muke kiyaye agogon jikinmu daidai?
Abin farin ciki, za mu iya ci gaba da wannan salon circadian ta hanyar da ta dace ta hanyar yin ƙananan canje-canje a salon rayuwarmu. Ga wasu shawarwari masu sauƙi don yin hakan:
- Sami ɗan hasken rana na safe: Fita cikin rana na ƴan mintuna da zarar ka tashi. Wannan shine mafi kyawun alama ga agogon jikinka cewa "ranar ta fara."
- Ka kwanta ka tashi a lokaci na yau da kullum: Ka yi ƙoƙarin kwanciya ka tashi a lokaci guda kowace rana gwargwadon iyawa. Kada ka canza wannan tsari da yawa, ko da a ƙarshen mako.
- Motsa jiki da rana: Motsa jiki da rana zai iya taimaka maka ka yi barci mai kyau da daddare. Amma ka guji motsa jiki mai tsanani kusa da lokacin kwanciya barci.
- A yi hankali da maganin kafeyin: A guji shan abubuwan sha masu ɗauke da maganin kafeyin kamar kofi, shayi, da wasu abubuwan sha masu laushi bayan ƙarfe 12 na rana. Waɗannan na iya kawo cikas ga barci.
- A guji hasken shuɗi: A daina amfani da na'urori kamar wayoyi, allunan hannu, da talabijin awa ɗaya ko biyu kafin a kwanta barci. Hasken shuɗi da suke fitarwa yana hana samar da melatonin, wani hormone da ke taimaka maka barci.
- A guji yin barci mai tsawo: Idan za ka yi barci da rana, ka rage lokacin barci (minti 20-30). Yin barci da rana zai iya kawo cikas ga barci da daddare.
Saƙon Ɗauka Gida
- Jikinka yana da agogon ciki na halitta (tsarin halittu). Wannan yana da mahimmanci ga barcinka, matakin kuzarinka, da lafiyarka gaba ɗaya.
- Babban abin da ke sarrafa wannan agogon shine haske, musamman hasken rana na safe.
- Hanya mafi kyau don kiyaye wannan tsari shine zuwa barci da farkawa a lokaci guda kowace rana.
- Salon rayuwarka (aikin canji, jinkirin aiki) na iya kawo cikas ga wannan tsari, wanda zai iya haifar da matsalolin lafiya na dogon lokaci.
- Idan kana da matsalolin barci da suka daɗe, kamar rashin barci da daddare ko yawan barci da rana, kada ka yi watsi da shi a matsayin gajiya ta yau da kullun. Ka tuntubi likitanka don tattauna wannan. Yana iya zama matsalar barci da ke buƙatar magani.
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