I taksa chhunga darkar mak tak mai (Circadian Rhythm) hi i hria em? Kan sawi dawn nia!

Kan taksa chhungah hian natural clock mak tak mai kan nei vek tih i hre tawh ngei ang. Hei hi damdawi lam tawng chuan circadian rhythm kan tih chu a ni . A awlsam zawngin sawi ila, hei hian kan taksa hi engtikah nge mut tur leh engtikah nge harh tur tih a hrilh a ni. Kan taksa chhunga conductor tlemte ang mai a ni a, nitin darkar 24 chhung kan biological process kaihruaitu a ni. Mak a ni lo maw?

Chuti a nih chuan hei hi eng nge ni (Circadian Rhythm)? A dik tak chuan...

Hei hi taksa chhungril darkar kan ti a . Darkar 24 chhung cycle-in a thawk a ni. Kan mut leh thawh cycle chauh ni lovin, kan hormone activity, digestion, leh body temperature te pawh a control a ni. Ngaihtuah teh, i mut lai te, i riltam lai te, i chau lai te hian heng zawng zawng hi he chhungril darkar hian a nghawng vek a ni.

He (Circadian Rhythm) hi kan taksain a pianphungah a siamrem thin a ni a, a bul berah chuan kan thluak hian a kaihruai a ni . Mahse, pawn lam thil, a bik takin light , hian he rhythm hi a thlak danglam thei bawk. Entirnan, i mit chu ênga a awm chuan kan thluaka cell-te chuan melatonin (hei hi mut min puitu hormone a ni) siam chhuah tawh loh turin thuchah an thawn a. Chumi awmzia chu êng laia kan harh reng theih nan a pui a, thim laia muthilh theih nan min pui bawk tihna a ni.

Engtin nge he (Circadian Rhythm) hi a thawh?

Latin tawng "Circadian" tih hi "ni vel" (circa - vel, diem - ni) tihna a ni. Chumi awmzia chu he rhythm hian kan taksa process hrang hrangte chu darkar 24 chhunga maximum efficiency-a kal turin a pui tihna a ni.

He (Circadian Rhythm) hian kan taksa taksa leh rilru kalphung a inrualrem a. Entirnan, kan endocrine system hian cortisol ang hormone a control a, chu chu energy hal nan a mamawh a ni. Chutiang bawkin kan digestive system hian kan ei hun nena inmil turin protein a siam chhuak bawk.

Kan circadian rhythm hi thluaka internal clock nen a inzawm tlat a ni. He internal clock hi cell cluster te tak te , suprachiasmatic nucleus (SCN) an tih ah a awm a. SCN hi kan thluak hypothalamus ah a awm a. Nitin SCN hian clock genes hmangin kan taksa hnathawh dan tur control turin signal a thawn chhuak thin.

He `(SCN)` hi êng lakah a sensitive hle. Light hian `(SCN)`-in kan taksa (Circadian Rhythms) a coordinate nana a hman signal te a nghawng a ni. Chuvang chuan heng (Circadian Rhythms) te hi chhun leh zan nen an inzawm tlat a ni.

Kum hrang hrangah engtin nge hei (Circadian Rhythm) hi a awm?

Hei hian mi zawng zawng, nausen te tak te atanga puitling thlengin engtin nge a nghawng tih i lo en ang u.

Nau piang thar, naupang tê leh naupang

Nausen piang tharte hian thla engemaw zat chhung chu circadian rhythm mumal tak an nei lo tlangpui.Chuvang chuan an mut dan hi a tir lamah te, kar leh thla lamah te a mumal lo em em a ni. He rhythm hi naute taksa a inthlak danglam a, boruak thar a hman thiam chhoh zel chuan zawi zawiin a lo piang tan thin.

Naute hian thla 3 vel atangin melatonin an siam tan tlangpui. Hormone cortisol hi thla 2 leh thla 9 inkar ah a lo thang lian thin. Nausen leh naupangte hian he circadian rhythm hi an lo neih tawh chuan mut hun tur mumal tak an nei tur a ni. A tlangpuiin zan khatah darkar 9 atanga darkar 10 tal mut tur a ni.

Naupang tê tê (Tleirawl) .

I fa chu a naupan laiin, kum sawm leh pathum emaw kum sawm leh pali emaw vel a nih laiin sleep phase delay a nei thei. Chumi awmzia chu an circadian rhythm a danglam tihna a ni. Naupang an naupan laia zan dar 8 leh dar 9 inkar vela mu thin kha tunah chuan muthilh hre lovin zan dar 10 emaw 11 emaw thleng a harh thei tawh a ni. Hei hi a chhan chu an melatonin level hi a hnuah a sang chho zel vang a ni. Chuvangin, an mut tlai em avangin zingkar tlai lama thawh a ngai a ni. Naupang tê tête pawh zan khatah darkar 9 aṭanga darkar 10 vel mut a ngai a ni. Hei hi nu leh pa kan nih angin kan hriatthiam a ngai a, kan tanpui a ngai a ni.

Puitling tan chuan

Puitlingte hian hriselna tha an zawm chuan circadian rhythm nghet tak an nei tur a ni. Schedule mumal taka hna i thawh a, zan khatah darkar 7 leh darkar 9 inkar i mut chuan mut hun leh thawh hun mumal tak i nei thei ang.

Kum 60 chunglam mite

Kum 60 chunglamte chuan an tar chhoh zel chuan an circadian rhythm-ah inthlak danglamna an hmu thei a ni. I mut hma a, zing lamah i tho hma zawk tih i hmu mai thei. Hei hi tar chakna pangngai a ni. Ngaihtuah buai tur a ni lo.

Eng thilin nge kan circadian rhythm hi a nghawng thei?

Hemi kawngah hian êng leh thim hian nghawng lian ber a nei tih tunah chuan kan hre ta. Mahse, thil dang tam takin a nghawng thei a ni:

• Ei leh in dan: Kan ei hun leh thil te hian kan mut a nghawng thei a ni. Zan rei takah chaw rit tak ei hian kan mut a tibuai thei a ni.
• Stress: Stress a san chuan kan mut mai ni lovin, he rhythm zawng zawng hi a tibuai thei a ni.
• Taksa tihchak: Exercise hi a tha a, mahse zan rei takah exercise tam lutuk hian mut a harsat phah thei a ni.
• Temperature: Ambient temperature ang bawkin kan taksa lumna hian mut a nghawng bawk.
• Zan lama shift emaw, hnathawh dan mumal lo emaw: Hei hi shift hna thawk tan chuan harsatna lian tak a ni. Body clock hi off balance atanga paih vek theih a ni.
• Khualzin (a bik takin international travel): `Jet lag` hi a entir tha hle.
• Damdawi thenkhat: Damdawi thenkhat hian mut dan a tidanglam thei bawk.
• Rilru hriselna dinhmun: Mut harsatna hi lungngaihna leh lungkhamna ang chi natna nen a awm tam zawk.
• Lu emaw thluak nena inzawm hriselna dinhmun.
• Mut dan tha lo: Mut hmaa phone hman leh zan rei tak thlenga TV en ang chi thil.

Circadian Rhythm nena inzawm dinhmun

A châng chuan, kan circadian rhythm inthlak danglamna hi thil pangngai a ni lo va, mahse, hriselna lama natna khirh zawk , circadian rhythm disorder tia koh chhinchhiahna a ni thei bawk. Chutiang dinhmun chu engemaw zat a awm a:

• Delayed Sleep Phase Syndrome: Hetiang natna vei te hi "night owl" an ti bawk. Chumi awmzia chu an mut a, a pangngai aia darkar hnih emaw a aia rei emaw an harh tihna a ni.
• Advanced Sleep Phase Disorder: Hei hi a hmaa kan sawi tawh nen a inkalhin a ni. Mite chu a pangngai aia darkar thum emaw a aia tam emaw an muhil a, zingkar hma takah an harh thin. Hei hi kum upa lam, a bik takin hriatna lama harsatna/dementia nei te zingah a tam ber.
• Jet lag: Vanlawng chhunga vawi khata time zone pathum emaw a aia tam emaw i kal chuan a awm thin. A lan chhuah dan chu mut theih lohna leh hahna te a ni thei.
• Shift Work Sleep Disorder (SWSD): Hetiang dinhmun hi darkar mumal lo emaw, darkar pangngai lo emaw i hnathawh chuan a awm thei. Mut theih lohna a thlen thei a, mut a harsat phah thei a, nilengin mutthilh a thlen thei bawk.
• Irregular Sleep-Wake Disorder: Hetiang dinhmunah hian taksa hian mut leh thawh dan mumal tak a siam thei lo.

Pawimawh: Hetiang symptoms i neih chuan doctor pan a, thurawn lak a pawimawh hle.

Kan circadian rhythm a tihbuai chuan eng nge thleng ang?

Kan circadian rhythm vawn reng hi kan hriselna atan a pawimawh hle . He rhythm hi a buai a, kan mut tlem chuan hun rei lote chhung leh hun rei tak chhung hriselna lama harsatna engemaw zat a thlen thei a ni.

Hun rei lote chhunga harsatna awm thei:

• Hliam dam rei lutuk.
• Hormone inthlak danglamna.
• Chaw ei leh in lama harsatna a awm.
• Taksa lum leh vawt inthlak danglamna.
• Thahrui tlakchhamna.
• Hriatrengna hloh.

Hun rei tak chhunga hriselna lama harsatna kan neih hian kan taksaa system hrang hrang a nghawng thei a:

• Cardiovascular system: Lung natna vei theihna a sang thei.
• Metabolism: Diabetes mellitus leh thau lutuk ang chi natna a thlen thei.
• Gastrointestinal system: Pum natna leh gastritis ang chi harsatna.
• Endocrine system: Hormone inthlauhna (Hormone inthlauhna) a awm.
• Nervous system: Rilru hriselna lama harsatna, hriatrengna hloh.

Engtin nge ka (Circadian Rhythm) hi ka siamrem ang?

I circadian rhythm reset tur chuan i taksa chu darkar 24 chhunga schedule hrisel tak zawm turin i puih a ngai a ni. Heng tips te hian a pui ang che:

• A theih ang anga nitin nunphung zawm tlat tum ang che. A rualin mut la, a rualin harh bawk ang che. Hei hi a theih ang angin weekend-ah vawng reng ang che.
• A eng hunah pawnah chhuak rawh. Ni êng, a bik takin zing lama i awm hian i taksa darkar a insiamrem thei a ni. Hei hi `light therapy` an ti bawk.Mahse, hetianga i tih hian mut theih lohna rei tak i pumpelh tur a ni a, chu chuan natna a ti na zual thei a ni.
• Nitin taksa tihchakna engemaw zat ti la, mahse zan rei takah exercise tam lutuk hi pumpelh rawh.
• Mut nuam tak siam rawh. I mutna mattress chu a nuam tur a ni. Room temperature leh lighting pawh i tan nuam takin dah la.
• Caffeine, nicotine, zu leh zu in loh tur, a bik takin tlai leh zan lamah ei loh tur a ni.
• Mut hmain phone, tablet leh TV hman khap tlat ang che. An êng dum chhuah hian i mut a tibuai thei a ni. Chu ai chuan lehkhabu chhiar emaw, ngaihtuahna seng emaw ang chi thil ti rawh.
• Chawhnu lamah emaw, zanah emaw mut loh tur. Chutianga tih chuan zanah i mut a tibuai thei a ni.

Engtikah nge Doctor ka hmuh ang?

I circadian rhythm chungchang hi doctor nen inbiakna neihpui duhna chhan tam tak a awm thei. A hnuaia thilte hian rei tak a nghawng che a nih chuan doctor i pan ngei tur a ni:

• Zan tin mut tam harsatna i neih chuan.
• Awlsam taka i muthilh loh chuan.
• Zanah i harh fo chuan.
• Zing thawh harsa i neih 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 tih hre reng ang che. Mut leh harh hun hrisel tak siam tura hnathawhnaah a pui che a ni.

A tawp berah chuan take-home message:

I taksa chhunga darkar mak tak, circadian rhythm an tih hi i hriselna zawng zawng atan a pawimawh hle. He rhythm hi mut tam leh active, hrisel taka nun hmang hian i pui thei a ni.

A chang chuan he rhythm hi a out of whack deuh thei bawk. Chu chu thil pangngai a ni. Mahse, nitin mut harsatna i neih reng emaw, i chau lutuk emaw a nih chuan, chu chu doctor hnena sawi chu a tlai ngai lo. Anni hian kawng dik zawh leh turin an pui thei che a ni.

Chuvangin, i taksa darkar kha enkawl tha rawh. A enkawl ang che!

` circadian rhythm, mut, taksa darkar, melatonin, mut harsatna, hriselna, nunphung