Sɔntɛnde yu kin fil lɛk se yu nɔ kin ebul fɔ slip we yu de go slip na nɛt, bɔt yu taya pasmak fɔ grap na mɔnin, yu kin slip tumɔs fɔ du ɛnitin insay di de? Ɔ yu kin fil lɛk se yu nɔ gɛt bɛtɛ trɛnk ɛn angri sɔm tɛm dɛn insay di de? Nɔto yu wan, bɔku pan wi gɛt dɛn prɔblɛm ya. Di men pɔsin we de biɛn ɔl dis na di smɔl, bɔt rili pawaful ‘klɔk’ we de insay wi bɔdi. Insay mɛrɛsin, wi kin kɔl dis ‘ sirkadian ritm’ . Tide, lɛ wi tɔk bɔt dis wɔndaful bɔdi klok.
Fɔ tɔk am simpul wan, wetin na dis bɔdi klok (Circadian Rhythm)?
Fɔ tɔk am simpul wan, yu sirkadian ritm na di patɛn we yu bɔdi de du fɔ 24 awa de. Fɔ tɔk di kɔrɛkt tin, dis na wi bɔdi in natura, insay klok. Dis klok na wetin de tɛl wi bɔdi se, "Okay, na tɛm fɔ slip," ɛn "Na tɛm fɔ wek."
Imajin se smɔl kɔndɔkta de insay yu bɔdi, we de kɔntrol ɔl di tin dɛn we de apin na wi bɔdi 24 awa ɛvride, jɔs lɛk aw i de kɔndɔkt ɔkestra. Nɔto slip nɔmɔ, bɔt bɔku ɔda tin dɛn lɛk di ɔmon dɛn we wi de du, di we aw wi de digest, ɛn di tɛmpracha na di bɔdi, ɔl dis kin apin akɔdin to dis ritm.
Dis klok de set naturally insay wi bɔdi, we wi bren de gayd am. Bɔt tin dɛn we de na do lɛk layt kin afɛkt dis ritm bak. Fɔ ɛgzampul, we layt hit yu yay, di sɛl dɛn na yu yay kin sɛn mɛsej to yu bren se, “Okay, na de naw, ɛn wi kin stɔp fɔ mek di ɔmon we de mek pɔsin slip we dɛn kɔl mɛlatonin .” Na so wi kin gɛt di signal fɔ wek na mɔnin.
Aw dis wach de rili wok?
di Circadian Rhythm de mek sכh se di prכsεs dεm na wi bכdi de wok wit pik efyushכn difrεn tεm dεm insay 24 awa. Di wɔd "Circadian" kɔmɔt frɔm di Latin wɔd "circa" we min "arawnd di de" (circa - around, diem - day).
Dis ritm de kɔdinɛt ɔl yu bɔdi in bɔdi ɛn maynd sistɛm. Fɔ ɛgzampul:
- di εndokrin sistεm we wi de kכntro di כmon dεm lεk k כtisol fכ spεnd εnεji.
- di dijestiv sistεm we wi de digεstiv de mek protin dεm we de akɔdin to di tεm we wi de it.
Dis ɔl di sirkadian ritm gɛt fɔ du wit wan masta klok na wi bren. dis masta klok de insay wan sכm sכm sכm sεl dεm we dεn k כl suprachiasmatic nyuklios (SCN) insay di haypothalamus na di bren. כl di de, di jin dεm na dis SCN (intanεt klok jin dεm) de sεnd signal fכ kכntro כl di כda prכsεs dεm na di bכdi.
Di tin we impɔtant pas ɔl na dat dis pat pan di SCN rili sɛnsitiv to layt. Layt na di men tin we de kɔntrol di signal dɛn we di SCN de sɛn to di ɔda klok dɛn na di bɔdi. Na dat mek wi (Circadian Rhythm) gɛt fɔ du wit di saykl fɔ de ɛn nɛt.
Dis ritm kin chenj wit di ej?
Yɛs, dis natura ritm kin rili chenj as wi de ol. Lɛ wi si aw.
Aw di smɔl smɔl bebi dɛn de?
di pikin we dεn bכn nכ kin gεt dis (Circadian Rhythm) te dεn ol fכ mכnt. Na dat mek dɛn nɔ kin slip ɔltɛm ɛn nɔ kin slip ɔltɛm insay di fɔs de, wik, ɛn mɔnt. dis ritm de כnli bigin fכ divεlכp as di pikin in bכdi de chenj εn dεn de ajɔst to dεn nyu envayroment.
- di pikin dεm kin bigin fכ prodyuz mεlatonin, wan כmon we de εp dεn slip, arawnd 3 mכnt.
- di kכtisol כ mon de inkrεs bitwin 2 εn 9 mכnt.
We dis ritm dɔn establish, pikin dɛn we de smɔl ɛn pikin dɛn we nɔ de go skul kin gɛt schedule fɔ slip ɔltɛm. Dɛn fɔ slip fɔ lɛk 9-10 awa so na nɛt.
Di chenj dɛn we kin apin na di yɔŋ wan dɛn
As yu pikin de kam insay in tɛn ia, di we aw i de sidɔm kin chenj. Wi kin kɔl dis slip faz dilɛy . Dis min se di we aw dɛn de slip kin chenj. Pikin we bin go slip 8 ɔ 9 oklɔk na nɛt we dɛn bin yɔŋ, nɔ kin ebul fɔ slip da tɛm de igen.
Naw dɛn kin bigin fɔ fil taya leta na nɛt. di melatonin lεvεl dεm kin bigin fכ go כp arawnd 10 כ 11 p.m. Bikɔs dɛn kin go slip let, dɛn nid fɔ slip lɔng smɔl na mɔnin. Nɔ fɔgɛt se ivin yɔŋ pikin dɛn stil nid fɔ slip fɔ 9-10 awa insay wan nɛt.
Di stetmɛnt we big pipul dɛn gɛt
If big pipul dɛn fala di wɛlbɔdi abit dɛn, dɛn kin mek dɛn kɔntinyu fɔ gɛt stebul ritm. If yu fala wan rutin ɔltɛm ɛn gɛt 7-9 awa slip wan nɛt, yu tɛm fɔ slip ɛn wek go bi di sem tɛm.
Bɔt fɔ pɔsin we pas 60 ia, yu go notis se dis ritm kin chenj as yu de ol. Yu kin go slip smɔl bifo tɛm ɛn wek kwik kwik wan na mɔnin. Dis na pat pan di nɔmal we aw pɔsin kin ol.
Wetin na di tin dɛn we kin mek wi bɔdi klok nɔ fayn?
Pan ɔl we layt ɛn daknɛs kin afɛkt wi natura l ritm, bɔku ɔda tin dɛn kin afɛkt am.
- Di we aw yu de it: Fɔ it we yu nɔ gɛt ɛni tɛm limit.
- Stress: If pɔsin strɛs pasmak, i kin chenj di we aw di ɔmon dɛn de wok ɛn i kin afɛkt di we aw pɔsin de slip.
- Fɔ du bɔdi wok: Di tɛm fɔ ɛksesaiz insay di de. Ɛspɛshali fɔ ɛksesaiz ebi ebi na nɛt.
- Tɛmpratura: Na di tɛmpracha na di say we wi de ɛn wi bɔdi.
- Di awa dɛn we dɛn de wok: Dis kin rili afɛkt di wan dɛn we de wok na nɛt ɔ we dɛn nɔ de wok na di wok shift.
- Travul: Ɛspɛshali we yu de travul frɔm wan kɔntri to ɔda kɔntri, akɔdin to difrɛn tɛm zon dɛn.
- Sɔm mɛrɛsin dɛn: Sɔm mɛrɛsin dɛn we yu kin tek.
- Mental hεlth kכndishכn: Kכndyushכn lεk pwεl hat sik.
- Ɔda sik dɛn we pɔsin kin gɛt: Ɛspɛshali sik dɛn we gɛt fɔ du wit di bren.
- Bad slip abit: Tin dɛn lɛk fɔ luk yu fon let na nɛt ɛn nɔ go slip di sem tɛm.
Dizayd dɛn we de mek pɔsin gɛt di sik we dɛn kɔl Sircadian Rhythm Disorders
Sɔntɛnde, we yu chenj di we aw yu de liv yu layf, dat kin bi sayn fɔ se yu gɛt mɔ siriɔs wɛlbɔdi prɔblɛm. Wi kin kɔl dɛn tin ya Sirkadian Rhythm Disorders . Lɛ wi ɔndastand dɛn frɔm di tebul we de dɔŋ ya.
| Mɛdikal kɔndishɔn | Wan simpul ɛksplen |
|---|---|
| Dilayed slip faz sindrom | Dis na fɔ ‘nayt ɔwl’. Dat min se yu fɔ go slip tu ɔ mɔ awa pas di ɔdinari pɔsin ɛn wek ivin leta na mɔnin. Dɛn kin si dis pan bɔku yɔŋ pipul dɛn. |
| Advans slip faz dizayd | Dis na di ɔpɔzit to di wan we bin de bifo. Fɔ go slip tri ɔ mɔ awa bifo i nɔmal ɛn wek ali mɔnin. Bɔrku tɛm dɛn kin si am pan ol pipul dɛm ɛn pipul dɛm wae gɛt sik lɛk dis maynia sik. |
| Jet lag we yu de du | Imajin se yu dɔn travul frɔm Sri Lanka ɛn go na wan kɔntri we de fa lɛk Amɛrika. Na de de ɛn na nɛt na ya. Yu bɔdi klok stil de na Sri Lanka tɛm, so yu kin rili taya ɛn yu kin slip. Na dat dɛn kin kɔl (Jet lag). |
| Shift wok slip dizayd (SWSD) . | Dis kכndyushכn kin apun pan pipul dεm wae de woke rεgulεr, wae de chenj awa. Pipul dɛn we de wok na nɛt shift, de shift, ɛn pipul dɛn we de wok na shift kin gɛt dis sik. Di sayn dɛm na wae pɔrsin nɔr kin slip fayn ɛn wae pɔrsin kin slip pasmak. |
| Disɔda we nɔ de mek pɔsin slip ɛn wek ɔltɛm | insay dis kכndishכn, di bכdi nכ kin ebul fכ establish wan patikyula slip-wek patεn. Slip kin apin we yu de slip wan wan tɛm, we yu de slip fɔ shɔt tɛm ɔlsay na di 24 awa. |
Wetin kin apin if dɛn ambɔg dis ritm?
Fɔ kip wi sirkadian ritm rili impɔtant fɔ wi wɛlbɔdi. If dis ritm de ambɔg ɛn yu nɔr gɛt di kayn slip we yu nid, i kin mek yu gɛt wɛlbɔdi prɔblɛm fɔ shɔt tɛm ɛn fɔ lɔng tɛm.
Tin dɛn we kin apin insay di shɔt tɛm:
- Dilay we wund de wɛl.
- Di chenj dɛn we de apin na di ɔmon dɛn.
- Prɔblɛm dɛn we gɛt fɔ du wit di we aw pɔsin de digest.
- Di chenj dɛn we nɔ kin apin na di bɔdi in tɛmpracha.
- Fɔ fil wik ɛn nɔ gɛt trɛnk.
- Di mɛmori we yu nɔ ebul fɔ mɛmba.
Fɔ slip fɔ lɔng tɛm ɛn fɔ ambɔg yu bɔdi ritm nɔto sɔntin we yu fɔ tek am layt. I kin mek di rod fɔ mek pɔsin gɛt siriɔs sik dɛn.
If dis tin kɔntinyu fɔ apin, prɔblɛm dɛn we go de fɔ lɔng tɛm kin kam:
Disturbans na dis ritm kin afekt difrεn sistεm dεm na wi bכdi.
- Kardiovaskul sistɛm - at sik, ay blɔd prɛshɔn.
- Metabolism - dayabitis, fat pasmak.
- di gεstrointestinal sistεm - kכndishכn dεm lεk gastritis.
- εndokrin sistεm - כmon imbalans.
- Nεv sεstem - mental prכblεm, mεmכri prכblεm.
Okay, so aw yu go fiks dis mess up klok?
Fɔ mek yu sirkadian ritm bak, yu nid fɔ ɛp yu bɔdi fɔ fala wan wɛlbɔdi rutin fɔ 24 awa. Dɛn advays ya go ɛp yu:
- Mek yu du tin ɔltɛm: Tray fɔ go slip ɛn wek di sem tɛm ɛvride. Tray fɔ stik to dis as yu ebul, ivin insay wikɛnd.
- Go na do na mɔnin: If yu de na di san insay di de, mɔ na mɔnin, i kin sɛn signal to yu bɔdi we se, "Na de, na tɛm fɔ wek."
- Ɛksesaiz: Du sɔm tin dɛn we yu de du ɛvride. Bɔt nɔ fɔ ɛksesaiz pasmak nia di tɛm we yu go slip.
- Set di envayrɔmɛnt fɔ mek yu slip fayn:Kip yu bedrum dak, kwayɛt, ɛn na fayn tɛmpracha. Yuz gud matres ɛn pilo.
- Nɔ it dɛn tin ya na ivintɛm: Nɔ it kafinɛ (kɔfi, ti), nikotin (sigrɛt), ɛn rɔm.
- Nɔ de fa frɔm skrin bifo yu go slip: Di blu layt we de kɔmɔt na fon, tablɛt, ɛn TV kin trik wi bren fɔ tink se i stil de. Dis kin mek di ɔmon we dɛn kɔl mɛlatonin we de mek pɔsin slip nɔ bɔku. Bifo dat, du sɔntin lɛk fɔ rid buk ɔ fɔ tink gud wan.
- Limit de nap: If yu du nap insay di de, kip am shɔt (20-30 minit). Nɔ slip let aftanun ɔ let na nɛt.
Ustɛm wi fɔ tɔk to dɔktɔ bɔt dis?
Bɔrku tɛm wae yu kin nid fɔ tɔk to dɔktɔ bɔt prɔblɛm wit yu sirkadian ritm. If ɛni wan pan dɛn tin ya afɛkt yu fɔ lɔng tɛm, go to yu dɔktɔ wantɛm wantɛm.
- If yu gɛt prɔblɛm fɔ gɛt di kayn slip we yu nid ɛvri nɛt.
- If yu nɔ de slip izi wan.
- If bɔku tɛm yu kin wek midul nɛt.
- If i nɔ izi fɔ yu fɔ grap na mɔnin, if yu bɔdi fil se yu nɔ gɛt layf.
- If yu fil se yu taya pasmak ɛn yu de slip insay di de.
Yu sirkadian ritm na di we aw yu bɔdi de mek yu kɔntinyu fɔ wok fɔ 24 awa. I de ɛp yu fɔ mek yu kɔntinyu fɔ slip ɛn wek fayn fayn wan. Yu kin ɛp fɔ mek dis ritm kɔntinyu fɔ liv bay we yu de liv aktif, wɛlbɔdi layf ɛn gɛt inof rɛst. If yu gɛt prɔblɛm fɔ slip ɔ yu de fil taya insay di de, nɔ tray fɔ bia yu wan ɛn go to yu dɔktɔ fɔ advays. I kin ɛp yu fɔ go bak na di rayt rod.
Mɛsej we dɛn kin kɛr go na os
- Circadian Rhythm na yu bɔdi in natura, 24 awa klok. I de kɔntrol di slip, ɔmon, ɛn bɔku tin dɛn we di bɔdi de du.
- Layt na di masta kɔntrol fɔ dis klok. Layt we de na mɔnin de wek wi, ɛn daknɛs na nɛt de sho se wi fɔ slip.
- Dis ritm kin fayn if yu de du tin ɔltɛm ɛvride (we yu de go slip ɛn wek di sem tɛm), yu de it fayn it, ɛn yu de du ɛksɛsayz.
- Fɔ de fa frɔm mobayl fon ɛn kɔmpyuta skrin bifo yu go slip na impɔtant tin fɔ mek di ɔmon we dɛn kɔl melatonin wok fayn fayn wan.
- If yu gɛt prɔblɛm wit slip fɔ lɔng tɛm, nɔ ignore dɛn. Dɛn kin bi sayn fɔ ɔda sik, so i impɔtant fɔ go to dɔktɔ.
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