I taksa natural clock hi a out of whack em? Circadian Rhythm AZ hi i zir dawn nia!

Zanah i mut dawnin mut theih loh ang maiin i inhria a, mahse zing thawh tur pawha i chau lutuk a, nilengin engmah tih theih loh khawpin i muhil thin em? A nih loh leh, ni khata hun engemaw chen chu i rilru hah leh riltam takin i inhria em? Nangmah chauh i ni lo, mi tam takin heng harsatnate hi kan nei ve tho. Heng zawng zawng hnuaia mi langsar ber chu kan taksa chhunga ‘dârkâr’ te tak te, mahse thiltithei tak mai hi a ni. Damdawi lamah chuan hei hi ‘ circadian rhythm’ kan ti thin. Vawiin hian he taksa darkar mak tak hi han sawi ila.

A awlsam zawngin, he taksa darkar (Circadian Rhythm) hi eng nge ni?

A awlsam zawngin, i circadian rhythm hi darkar 24 chhunga i taksa hnathawh dan pattern a ni. A dik tak chuan hei hi kan taksa pianphung, chhungril darkar a ni. He darkar hian kan taksa hi, "Okay, mut hun a ni tawh," tih leh "Harh hun a ni tawh" tih te a hrilh thin.

I taksa chhungah hian conductor te tak te, nitin darkar 24 chhung kan taksa chhunga thil awm zawng zawng control theitu, orchestra conduct ang maia awm angin han ngaihtuah teh. Mut mai ni lovin thil dang tam tak, kan hormone hnathawh te, chaw ei dan te, taksa lumna te hi he rhythm ang hian a thleng vek a ni.

He darkar hi kan taksa chhungah hian a pianphungah a insiam a, kan thluak kaihhruaina hnuaiah a awm a ni. Mahse pawn lam thil êng ang chi pawhin he rhythm hi a nghawng thei bawk. Entirnan, êngin i mit a rawn deng chuan i mit chhunga cell-te chuan i thluak hnenah, "Awle, tunah chuan ni a ni tawh a, muthilh theihna hormone melatonin siam chhuah kan titawp thei tawh ang," tiin thuchah an thawn a ni. Chutiang chuan zing thawh tur signal kan hmu thin.

Engtin nge he darthlalang hian hna a thawh tak tak?

Circadian Rhythm hian darkar 24 chhungin kan taksa kalphungte chu hun hrang hrangah peak efficiency-in a thawk thei tih a tichiang a ni. "Circadian" tih thumal hi Latin tawng "circa" atanga lo chhuak a ni a, a awmzia chu "ni vel" (circa - vel, diem - day) tihna a ni.

He rhythm hian i taksa taksa leh rilru kalphung zawng zawng a coordinate vek a ni. Entir nan:

• Kan endocrine system hian cortisol ang chi hormone te chu a control a, chu chuan chakna a hmang a ni.
• Kan digestive system hian kan ei hun ang zelin protein a siam chhuak thin.

He circadian rhythm pumpui hi kan thluaka master clock nen a inzawm tlat a ni. He master clock hi thluak hypothalamus- a cell cluster te tak te , suprachiasmatic nucleus (SCN) an tih ah a awm a. Nitin hian he SCN (internal clock genes)-a genes te hian taksa chhunga thil dang zawng zawng control turin signal an thawn chhuak thin.

A pawimawh ber chu SCN a he hmun hi êng lakah a sensitive hle a ni. SCN hian taksa chhunga darkar dangte hnena signal a thawn chhuah control tu ber chu light a ni. Chuvangin kan (Circadian Rhythm) hi ni leh zan cycle nen hian a inzawm tlat a ni.

He rhythm hi kum upat dan azirin a danglam em?

Ni e, he natural rhythm hi kan tar chhoh zel chuan a danglam tak zet a ni. Engtin nge tih i en ang u.

Naute te te chu engtin nge an awm?

Nausen piang thar hian thla engemaw zat an tlin hma chuan hetiang (Circadian Rhythm) hi an nei lo tlangpui. Chuvang chuan an mut chu a ni hmasa ber, kar hmasa leh thla hmasa berah a mumal lo va, a mumal lo hle bawk. He rhythm hi naute taksa a inthlak danglam a, an boruak thara an insiamrem chhoh zel chuan a lo piang tan chauh a ni.

• Naute hian thla 3 vel an nih chuan an mut theihna tur hormone melatonin an siam tan tlangpui.
• Cortisol hormone hi thla 2 leh 9 inkarah a pung a.

He rhythm hi a lo awm tawh chuan naupang tê tê leh preschooler-te chuan mut hun pangngai an nei tlangpui. Zan khatah darkar 9-10 vel mut tur a ni.

Tleirawlte zingah inthlak danglamna

I fa chu a tleirawl lai a nih chuan an circadian rhythm chu a danglam thei a ni. Hei hi sleep phase delay kan ti a ni . Hei hian an mut dan a inthlak tihna a ni. Naupang chu an naupan laia zan dar 8 emaw 9 emaw vela mut chu chutih lai chuan a muhil thei tawh lo mai thei.

Tunah chuan zan lamah an chau tan ta. An melatonin level chu 10 emaw 11 p.m vel khan a sang tan thin. An mut tlai em avangin zing lamah rei vak lo an mut a ngai a ni. Naupang tê tê pawhin zan khatah darkar 9-10 vel mut an la mamawh tih theihnghilh suh ang che.

Puitling dinhmun

Puitlingte chuan hrisel tak an zawm chuan circadian rhythm nghet tak an nei thei a ni. Thil tih dan pangngai i zawm a, zan khatah darkar 7-9 vel i mut chuan i mut hun leh thawh hun chu a inmil ang.

Mahse kum 60 chunglam tan chuan he rhythm hi i tar chhoh zel chuan a danglam thin tih i hmu mai thei. Tlem i mut hma deuh a, zing lamah i tho hma deuh mai thei. Hei hi tar chakna pangngaia tel a ni.

Kan taksa darkar tibuai thei thilte chu engte nge ni?

Eng leh thim hian kan pianpui rhythm-ah nghawng lian ber nei mah se, thil dang tam takin a nghawng thei a ni.

• Ei leh in dan: Hun bituk nei lova ei.
• Stress: Stress tam lutuk hian hormone hnathawh a tidanglam thei a, mut a nghawng thei bawk.
• Taksa tihchak: Ni khat chhunga exercise neih hun. A bik takin zan lama exercise rit tak tak hi.
• Temperature: Kan awmna boruak leh kan taksa lum leh vawt.
• Hnathawh hun: Hei hian zan khat emaw, off-hour work shift-a thawkte chu nasa takin a nghawng a ni.
• Khualzin: A bik takin ram hrang hranga zinnaah, hun bi hrang hranga zinnaah.
• Damdawi thenkhat: Damdawi thenkhat i ei thin.
• Rilru hriselna dinhmun: Depression ang chi dinhmun.
• Damdawi lam thil dang: A bik takin thluak kaihhnawih natna.
• Mut dan tha lo: Zan rei tak thlenga i phone en leh a ruala mut loh ang chi thil.

Circadian Rhythm lama harsatna nei te

A châng chuan i circadian rhythm inthlak danglamna hi hriselna lama harsatna lian zawk chhinchhiahna a ni thei bawk. Hengte hi Circadian Rhythm Disorders kan ti a . A hnuaia table atang hian i hrethiam ang u.

He rhythm hi tihbuai a nih chuan eng nge thleng ang?

Kan circadian rhythm vawn reng hi kan hriselna atan a pawimawh hle. He rhythm hi tihbuai a, i mamawh zat mut i hmuh loh chuan hun rei lote chhung leh hun rei tak chhung hriselna lama harsatna a thlen thei a ni.

Hun rei lote chhunga thil thleng thei turte:

• Hliam dam rei lutuk.
• Hormone inthlak danglamna.
• Chaw ei leh in lama harsatna a awm.
• Taksa lumna inthlak danglamna pangngai lo.
• Chak lo leh chakna tlachham anga inhriatna.
• Hriatrengna hloh.

Hetiang dinhmun hi a la awm zel chuan hun rei tak chhung harsatna a lo awm thei a ni:

He rhythm-a buaina hian kan taksaa system hrang hrang a nghawng thei a ni.

• Cardiovascular system - thinlung natna, thisen sang.
• Metabolism - zunthlum, thau lutuk.
• Gastrointestinal system - natna chi hrang hrang, gastritis ang chi.
• Endocrine system - hormone inthlauhna.
• Nervous system - rilru lama harsatna, hriatrengna lama harsatna.

Okay, chuti a nih chuan engtin nge he darkar buai tak hi i siam that ang?

I circadian rhythm chu kawng dik zawh leh tur chuan i taksa chu darkar 24 chhunga tih dan hrisel tak zawm turin i puih a ngai a ni. Heng tips te hian a pui ang che:

• Thil tih dan pangngai siam rawh: Nitin hun khatah mut leh harh tum ang che. Hei hi a theih ang anga zawm tum la, weekend-ah pawh.
• Zing lamah pawn chhuak rawh: Nitin, a bik takin zing lamah ni ênga i awm hian i taksaah signal a thawn a, "Nin a ni tawh, harh hun a ni tawh," a ti.
• Exercise: Nitin taksa tihchakna engemaw zat nei thin ang che. Mahse mut hma hnaihah exercise tam lutuk hi pumpelh rawh.
• Mut hahdamna tur boruak siam rawh:I mutna pindan chu thim, reh leh temperature nuam takah dah rawh. Mattress leh pillow tha tak hmang rawh.
• Zan lamah hengte hi pumpelh rawh: Caffeine (coffee, tea), nicotine (cigarette), leh zu in loh tur.
• Mut hmain screen atanga hla takah awm rawh: Phone, tablet leh TV atanga êng dum chuan kan thluak chu ni la ni tih ngaihtuah turin a bum a. Hei hian mut tirtu hormone melatonin siam chhuah a ti tlem a ni. Chu ai chuan lehkhabu chhiar emaw, ngaihtuahna seng emaw ang chi thil ti rawh.
• Nitin mut kha tihtlem: Nitin mut i tih chuan tawi (minute 20-30) chhung mut tir tur a ni. Chawhnu lamah emaw, zan rei takah emaw muhil suh.

Hemi chungchang hi engtikah nge doctor nen kan inbia ang?

I circadian rhythm-a harsatna awm chungchangah doctor nen inbiakna neih a ngai fo thin. A hnuaia thilte hian rei tak a nghawng che a nih chuan doctor pan nghal tur a ni.

• Zan tin mut mamawh zat i neih harsat chuan.
• Awlsam taka i muthilh loh chuan.
• Zanlai pelh hnua i harh fo chuan.
• Zing thawh harsa i neih chuan, i taksa chu nunna nei lo anga i inhriat chuan.
• Nilengin i chau lutuk a, i muhil a nih chuan.

I circadian rhythm hi i taksain darkar 24 chhunga darkar 24 chhunga a awm reng theihna tur a ni. Mut leh harh cycle hrisel tak i neih theih nan a pui che a ni. He rhythm hi vawng reng turin i pui thei a, active, healthy lifestyle leh chawlh hahdam tawk i neih hian. Nitin mut harsatna i neih emaw, i chau emaw a nih chuan nangmah chauhva tuar tum suh la, doctor hnenah thurawn dil rawh. Amah emaw chuan kawng dik zawh leh turin a pui thei che a ni.