Yu no bɔt dis wɔndaful klok we de insay yu bɔdi (Circadian Rhythm)? Lɛ wi tɔk bɔt am!

Yu go mɔs dɔn yɛri se wi ɔl gɛt fayn fayn natura klok insay wi bɔdi. Dis na wetin wi kin kɔl insay mɛrɛsin di sirkadian ritm . Fɔ tɔk am simpul wan, na dis de tɛl wi bɔdi ustɛm fɔ slip ɛn ustɛm fɔ wek. I tan lɛk smɔl kɔndɔkt insay wi bɔdi, we de gayd wi bayolojikal prɔses 24 awa ɛvride. Yu nɔ tink se i wɔndaful?

So wetin na dis (Circadian Rhythm)? Fɔ bi prɛsis...

Wi kin kɔl dis di klok we de insay di bɔdi . I de wok pan saykl we de wok fɔ 24 awa. I nɔ jɔs de kɔntrol wi slip ɛn wek saykl, bɔt i de kɔntrol wi ɔmon dɛn, di we aw wi de digest, ɛn di tɛmpracha na wi bɔdi. Jɔs tink bɔt, we yu de go slip, we yu angri, we yu fil taya, ɔl dɛn tin ya na dis klok we de insay de de afɛkt dɛn.

Dis (Circadian Rhythm) na sɔntin we wi bɔdi kin ajɔst bay insɛf, ɛn na wi bren kin gayd am mɔ . Bɔt tin dɛn we de na do, mɔ di layt , kin chenj dis ritm bak. Fɔ ɛgzampul, we yu yay de pan layt, di sɛl dɛn na wi bren kin sɛn mɛsej fɔ stɔp fɔ mek melatonin (dis na di ɔmon we de ɛp wi fɔ slip). Dis min se i de ɛp fɔ mek wi wek we layt, ɛn ɛp wi fɔ slip we dak.

Aw dis (Circadian Rhythm) de wok?

Di Latin wɔd "Circadian" min "arawnd di de" (circa - arawnd, diem - de). dis min se dis ritm de εp di difrεn prכsεs dεm na wi bכdi fכ rכn wit maksimal efyushכn fכ 24 awa.

Dis (Circadian Rhythm) de kɔdinɛt wi bɔdi in bɔdi ɛn maynd sistɛm. fכ egzampl, wi εndokrin sistεm de kכntrכl כmon dεm lεk kכtisol, we nid fכ bכn εnεji. Semweso, wi dijestiv sistεm de mek protin dεm fכ mach di tεm we wi de it.

Wi sirkadian ritm gɛt fɔ du wit wan klok we de insay di bren. dis intanεt klok de insay wan sכmכl kכlכsta fכ sεl dεm we dεn k כl suprachiasmatic nyuklios (SCN) . di SCN de na di haypothalamus na wi bren. כl di de, di SCN de sεnd signal fכ kכntrol wi bכdi in aktiviti dεm tru di klok jin dεm.

Dis `(SCN)` na rili sɛnsitiv to layt. layt de infכlכ di signal dεm we di `(SCN)` de yuz fכ kכdכn wi bכdi in (Circadian Rhythms). Na dat mek dɛn tin ya (Circadian Rhythms) gɛt sɔntin fɔ du wit de ɛn nɛt.

Aw dis (Circadian Rhythm) de pan difrɛn ej grup dɛm?

Lɛ wi si aw dis kin afɛkt ɔlman, frɔm smɔl pikin dɛn to big pipul dɛn.

Nyu bɔn pikin, smɔl pikin dɛn ɛn pikin dɛn

Bɔku tɛm, di pikin dɛn we dɛn jɔs bɔn nɔ kin gɛt di rayt ritm fɔ sɔm mɔnt.Na dat mek dɛn nɔ kin slip ɔltɛm insay di fɔs de, wik, ɛn mɔnt. dis ritm de bigin fכ divεlכp sכmtεm as di pikin in bכdi de chenj εn yus to di nyu envayroment.

di pikin dεm kin bigin fכ prodyuz mεlatonin arawnd 3 mכnt. di כmon kכtisol de divεlכp bitwin 2 εn 9 mכnt we i ol. we di pikin dεm εn pikin dεn gεt dis sirkεdian ritm, dεn fכ de slip fayn fayn wan. Dɛn fɔ jɔs slip fɔ at le 9 to 10 awa fɔ wan nɛt.

Yɔŋ pikin dɛn (Teenagers) .

Yu pikin kin gɛt slip faz delay we i yɔŋ, arawnd tritɛn ɔ fɔtin ia. Dis min se dɛn sirkadian ritm kin chenj. Pikin we bin de slip bitwin 8 ɛn 9 oklɔk na nɛt we dɛn bin yɔŋ kin wek naw te 10 ɔ 11 oklɔk na nɛt we i nɔ kin fil fɔ slip. Dis na bikɔs dɛn mɛlatonin lɛvɛl de go ɔp leta. So, bikɔs dɛn de slip let, dɛn nid fɔ wek leta na mɔnin. Yɔŋ pikin dɛn bak nid fɔ slip fɔ 9 to 10 awa insay wan nɛt. Dis na sɔntin we wi as mama ɛn papa nid fɔ ɔndastand ɛn ɛp dɛn wit.

Big pipul dɛn

If big pipul dɛn fala wɛlbɔdi abit, dɛn fɔ gɛt stebul sirkadian ritm. If yu de wok ɔltɛm ɛn slip bitwin 7 ɛn 9 awa insay wan nɛt, yu kin kɔntinyu fɔ slip ɛn wek ɔltɛm.

Pipul dɛn we dɔn pas 60 ia

Pipul wae dɔn pas 60 ia kin notis chenj na dɛn sirkadian ritm as dɛn de ol. Yu kin si se yu de go slip bifo tɛm ɛn wek kwik kwik wan na mɔnin. Dis na nɔmal tin we pɔsin kin du we i ol. Natin nɔ de fɔ wɔri bɔt.

Us tin dɛn kin afɛkt wi (Circadian Rhythm)?

Wi no naw se layt ɛn daknɛs de afɛkt dis pas ɔl. Bɔt bɔku ɔda tin dɛn kin afɛkt am:

• Di we aw wi de it: Di tɛm ɛn tin dɛn we wi de it kin afɛkt wi slip. If wi it ebi ebi it let na nɛt, dat kin mek wi nɔ slip fayn.
• Stress: We strɛs de bɔku, nɔto jɔs wi slip, bɔt dis ɔl ritm kin ambɔg.
• Fɔ du ɛksasaiz: I fayn fɔ du ɛksasaiz, bɔt if yu du ɛksɛsayz pasmak let na nɛt, dat kin mek i nɔ izi fɔ lɛ yu slip.
• Tɛmpratura: Jɔs lɛk di tɛmpracha we de na di say we wi de, di tɛmpracha na wi bɔdi kin afɛkt slip bak.
• Nayt shift ɔ wok shift we nɔ de ɔltɛm: Dis na big prɔblɛm fɔ di wan dɛn we de du shift wok. Di bɔdi klok kin kɔmɔt na di balans ɔlsay.
• Travul (especially intanashona travul): `Jet lag` na gud exampul fo dis.
• Sɔm mɛrɛsin dɛn: Sɔm mɛrɛsin kin mek bak di we aw pɔsin de slip chenj.
• Mental hεlth kכndyushכn: Slip prכblεm kin mכr wit kכndyushכn lεk pwεl hat εn wɔri.
• Wɛlbɔdi prɔblɛm dɛn we gɛt fɔ du wit di ed ɔ di bren.
• Bad slip abit: Tin dɛn lɛk fɔ yuz yu fon bifo yu go slip ɛn wach TV te nɛt.

Di kɔndishɔn dɛn we gɛt fɔ du wit di Sirkadian Ritm

Sɔntɛnde, chenj na wi sirkadian ritm nɔr kin bi nɔmal, bɔt i kin bi sayn fɔ wan mɔr siriɔs wɛl bɔdi prɔblɛm we dɛn kɔl sirkadian ritm disɔda . Bɔku tin dɛn de we kin apin to dɛn:

• Delayed Sleep Phase Syndrome: Dɛn kin kɔl pipul dɛm wae gɛt dis sik bak "nayt ɔwl." Dis min se dɛn kin go slip ɛn wek tu awa ɔ mɔ pas aw dɛn kin wek.
• Advans Slip Faz Disɔda: Dis na di ɔpɔzit to di wan we bin de bifo. Pipul dɛn kin slip tri awa ɔ mɔ pas aw dɛn kin slip ɛn dɛn kin wek ali mɔnin. Dis kin bɔrku pan pipul dɛm wae dɔn ol, mɔr lɛk di wan dɛm wae gɛt dis maynia sik/dimɛnshɔn.
• Jet lag: Na tin we kin apin we yu travul krɔs tri ɔ mɔ tɛm zon dɛn wan tɛm na plen. Di sayn dɛm kin bi wae yu nɔr kin slip fayn ɛn yu kin taya.
• Shift Work Sleep Disorder (SWSD): Dis sik kin apin if yu woke nɔr de woke ɔltɛm ɔr nɔr de woke fayn fayn wan. I kin mek i nɔ ebul fɔ slip, i nɔ kin izi fɔ mek i slip, ɛn i kin mek i slip na de.
• Irɛgyula Slip-Wek Disɔda: Insay dis kɔndishɔn, di bɔdi nɔ kin ebul fɔ mek wan rɛgyula slip ɛn wek schedule.

Impɔtant: If yu gɛt sɔm kayn sik lɛk dis, i rili impɔtant fɔ go to dɔktɔ fɔ advays.

Wetin kin apin if wi sirkadian ritm ambɔg?

Fɔ kip wi sirkadian ritm rili impɔtant fɔ wi wɛlbɔdi. If dis ritm nɔ de wok fayn ɛn wi nɔ ebul fɔ slip fayn, i kin mek wi gɛt bɔku wɛlbɔdi prɔblɛm dɛn we go de fɔ shɔt tɛm ɛn fɔ lɔng tɛm.

Prɔblɛm 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.
• Fluktueshɔn na di bɔdi tɛmpracha.
• Lak fɔ gɛt ɛnaji.
• Di mɛmori we yu nɔ ebul fɔ mɛmba.

Lכng tεm hεlth prכblεm kin afekt difrεn sistεm dεm na wi bכdi:

• Di at ɛn di blɔd sistɛm: Di risk fɔ gɛt at sik kin bɔku.
• Metabolism: I kin mek yu gɛt tin dɛn lɛk dayabitis ɛn fɔ fat.
• di gεstrointestinal sistεm: Prכblεm dεm lεk bεlε inflameshn εn gastritis.
• di εndokrin sistεm: כmon imbalans.
• Nɛvɔ sistɛm: Mental wɛlbɔdi prɔblɛm, mɛmori lɔs.

Aw a go ajɔst mi (Circadian Rhythm)?

Fɔ riset yu sirkadian ritm, yu nid fɔ ɛp yu bɔdi fɔ fala wan wɛlbɔdi schedule fɔ 24 awa. Dɛn advays ya go ɛp yu:

• Get insay wan rutin as mɔ as yu ebul. Tray fɔ go slip di sem tɛm ɛn wek di sem tɛm. Mentɛn dis as mɔ as yu ebul insay wikɛnd.
• Go na do we i layt. If yu de na di san, mɔ na mɔnin, dat kin ɛp yu bɔdi fɔ ajɔst. Dɛn kin kɔl dis bak `layt tɛrapi.` Bɔt yu fɔ avɔyd fɔ nɔ slip fayn we yu de du dis, bikɔs i kin mek di sik wɔs.
• Du sɔm tin dɛn we yu de du ɛvride, bɔt nɔ du ɛksɛsayz pasmak let na nɛt.
• Krio ples fɔ slip fayn. Di matres we yu de slip pan fɔ fayn. Kip di rum tɛmpracha ɛn layt kɔmfyut fɔ yu.
• Nɔ it kafinɛ, nikotin, ɛn rɔm, mɔ na ivintɛm ɛn nɛt.
• Nɔ yuz fon, tablɛt, ɛn TV bifo yu go slip. Di blu layt we dɛn kin pul kin ambɔg yu slip. Bifo dat, du sɔntin lɛk fɔ rid buk ɔ fɔ tink gud wan.
• Nɔ tek slip na aftanun ɔ na nɛt. We yu du dat, dat kin mek yu nɔ slip fayn na nɛt.

Ustɛm a fɔ go to dɔktɔ?

Bɔrku rizin de fɔ mek yu want fɔ tɔk to dɔktɔ bɔt yu sirkadian ritm. If ɛni wan pan dɛn tin ya de afɛkt yu fɔ lɔng tɛm, yu fɔ rili go to dɔktɔ:

• If yu gɛt prɔblɛm fɔ slip fayn ɛvri nɛt.
• If yu nɔ de slip izi wan.
• If yu wek bɔku tɛm na nɛt.
• If yu gɛt prɔblɛm fɔ wek na mɔnin.
• If yu fil se yu taya pasmak ɛn yu de slip insay di de.

Mɛmba se yu sirkadian ritm na di we aw yu bɔdi de mek yu kɔntinyu fɔ wok fɔ 24 awa. I de ɛp yu fɔ wok pan wɛlbɔdi slip-wek schedule.

Fɔ dɔn, mɛsej we yu kin kɛr go na os:

Di wɔndaful klok we de insay yu bɔdi, we dɛn kɔl di sirkadian ritm, rili impɔtant fɔ mek yu gɛt wɛlbɔdi. Yu kin ɛp fɔ kip dis ritm in chɛk bay wae yu slip fayn ɛn liv aktif, wɛl bɔdi layf.

Sɔntɛnde dis ritm kin kɔmɔt na di whack smɔl. Dat na nɔmal tin. Bɔt if yu kin gɛt prɔblɛm ɔltɛm fɔ slip ɔ yu kin fil taya pasmak insay di de, i nɔ kin ɛva let fɔ tɔk to dɔktɔ bɔt dat. Dɛn kin ɛp yu fɔ go bak na di rayt rod.

So, tek kia ɔf yu bɔdi klok. I go tek kia ɔf yu!

` sirkadian ritm, slip, bɔdi klok, melatonin, slip prɔblɛm, wɛlbɔdi, layf stayl