Zanah muthilh harsatna i nei \hin em? A nih loh leh zing thawh harsa i ti em? Mi thenkhat chuan "Early Birds" ang chi te hi zingkar hma takah kan tho a, hna kan thawk tan thin. Mahse midang, "Night Owls" ang te chuan tlai lama muhil leh zing thleng mut hi an duh hle. Engvangin nge hetiang hi a lo awm? Heng zawng zawng hnuaia scientific chhan chu kan taksa chhunga natural clock hi a ni. Damdawi lamah chuan hei hi
biological rhythms kan ti a. Vawiin hian he thu hi awlsam tak leh hlim takin kan sawi dawn a ni.
Biorhythm hi eng nge ni tak tak?
A awlsam zawngin, circadian rhythm hi i taksa chhunga darkar (internal clock)-in a thunun biological process hrang hrang a ni. I in chhunga bang chunga darkar hian hun a hril ang bawkin, he taksa darkar hian i taksa chu i mut hun tur, harh hun tur, exercise i tih hun tur leh chawlh hun tur a hrilh a ni.
Circadian rhythm tih hi i hre tawh ngei ang . Vawi tam tak chu circadian rhythm leh circadian rhythm tih thumal hi a inthlak danglam thin. Circadian rhythm hi circadian rhythm hriat lar ber a ni a, darkar 24 chhung cycle nei a ni. Chumi awmzia chu he darkar 24 chhunga kan cycle ang hian kan mut, taksa lum leh
hormone activity ang chi thilte hi control a ni tihna a ni.
He taksa darkar hian engtin nge hna a thawh?
Hei hi thil mak tak a ni. Kan thluaka hmun te tak te, mahse thiltithei tak tak
Suprachiasmatic Nucleus - SCN tih a awm a. Kan taksa darkar master clock angin han ngaihtuah teh. He SCN hi thluak hypothalamus ah a awm a. He SCN signal bulpui ber chu kan mit atanga lo chhuak a ni a, chu chu
light atanga lo chhuak a ni . Zing ni a chhuah chuan SCN chuan signal a thawn a, "Chhun a ni tawh, harh leh hnathawh hun a ni tawh" tih signal a thawn a ni. Tichuan kan taksa chu a thawk chhuak ta a ni. Zanah a thim chuan SCN hian kan thluak chu hormone
melatonin , siam turin a hrilh a, chu chuan mut min pui thin. He melatonin hian zanah min mutthilh tir thin. Eng chauh ni lovin, kan exercise dan te, kan ei leh in te, leh damdawi thenkhat kan ei te hian he taksa darkar hi a nghawng thei a ni.
Ngaihtuah teh, scientist-te experiment an neihah chuan mi chu ni êng awm lohna leh hun hriat theih lohna pindanah an dah a. Mak tak maiin hetiang boruak ah pawh hian kan taksa chhunga he internal clock hian darkar 24 chhung cycle chu ni tam tak chhung chu inthlak danglamna lian tham awm lovin a vawng reng a ni. Chu chu a chak zia chu a ni.
Biorhythm chi hrang hrang
Kan taksa hian darkar 24 chhung rhythm chauh a nei lo. Biological rhythm chi hrang hrang a awm a, hun a zirin classified a ni.
| Rhythm Hming | Rei zawng | A sawifiahna awlsam tak |
|---|
| Nitin a awm thin | Ni/zan cycle | Eng leh thimah innghat thiltih. |
| Circadian a ni | Darkar 24 vel a ni | Kan mut leh harh chhuahna control tu rhythm ber. |
| Ultradian a ni | Darkar 24 pawh a tling lo | Entirnan, hei hian kan mut chhunga mut dan hrang hrang a huam a ni. |
| Infradian a ni | Thla khat vel a ni | Entirna tha tak chu hmeichhia thla tin thlasik hun chhung hi a ni. |
| Kum khat chhungin a awm thin | Kum khat vel a ni | Kum tin cycle, rannung thenkhatah chuan hibernation ang chi te. |
Engtin nge heng rhythm te hian kan hriselna a nghawng?
Rhythm kan tawn hriat hlawh leh pawimawh ber chu sleep-wake cycle hi a ni. Mahse heng biological rhythm te hian kan taksa chhunga thil pawimawh dang tam tak a thunun a ni.
- Metabolism : Kan ei tur kan digest rate leh chakna kan siam dan.
- Heart rate lehThisen sang a ni.
- Taksa lumna : Nitin hun hrang hrangah kan taksa lum leh vawt hi a inang lo deuh a.
- Hormone level: Growth hormone leh stress-related cortisol ang chi hormone siam chhuah.
- Thisen sugar leh cholesterol level control dan .
- Rilru hriselna: Heng rhythm te hi a tihbuai chuan depression leh bipolar disorder ang chi natna vei theihna a sang thei hle.
- Immune system: Natna do theihna.
He darkar hian hun a hloh chuan eng nge thleng ang?
Kan nunphung, tar leh kan hnathawh dan inthlak danglamna hian he natural rhythm hi a tibuai thei a, chu chuan hriselna lama harsatna hrang hrang a thlen thei a ni.
| Rhythm lama harsatna nei | Hei hian eng nge a awmzia? |
|---|
| Jet Lag Disorder a ni | Ram hla takah thlawhna hmanga i kal chuan hun inthlauhna chuan i taksa darkar chu a paih chhuak a, mut theih lohna, hahna, leh ei duh lohna te ang chi natna lanchhuahna a thlen thin. |
| Shift Hnathawh lama harsatna awm | Hei hi zan lama thawktute zingah a tam ber. I pianphung anga mut tur laiin hnathawh a ngai a nih chuan i taksa darkar chu a paih chhuak vek thei a ni. |
| Mut hun sawn lama harsatna (DSP) . | Hei hian 'Night Owls' a nghawng nasa zawk. Mi pangngai aiin zan lamah an mu tlai zawk a, zing lamah an muhil rei zawk thin. Hetiang dinhmun hi thalai zingah a tam zawk. |
| Mut leh harh chhuahna (irregular Sleep-Wake Rhythm Disorder) a awm | Hei hi thil awmdan tlemte a ni. Mut dan tur bik a awm lo. Mite chuan nilengin mut rei lo te eng emaw zat an hmang thin. Hei hi thluak natna, dementia ang chi nei te tan a thleng thei a ni. |
Engtin nge kan taksa darkar hi a dik taka kan vawn reng ang?
Vanneihthlak takin kan nunphungah hian inthlak danglamna tenau te siamin he circadian rhythm hi hrisel takin kan vawng reng thei a ni. Chutianga tih theihna tur tips awlsam tak tak chu hetiang hi a ni:
- Zing ni êng tlem la rawh: I harh veleh minute engemaw zat ni chhuahnaah chhuak rawh. Hei hi i taksa darkar hnena "ni a intan tawh" tih signal tha ber a ni.
- Hun mumal takah mut la, harh rawh: A theih ang angin nitin mut leh thawh hun inangah mut leh harh tum ang che. He routine hi thlak lutuk suh, weekend-ah pawh.
- Chhun lama exercise lak: Chhun lama exercise i tih hian zan lamah i mut that theih nan a pui thei a ni. Mahse mut hma hnaihah exercise hahthlak tak tak kha pumpelh rawh.
- Caffeine lakah fimkhur rawh: Chawhnu dar 12 hnuah caffeine awmna in tur coffee, tea leh soft drink thenkhat in loh tur. Chûngte chuan i mut a tibuai thei a ni.
- Blue light hmang lo: Mut hma darkar khat emaw darkar hnih emaw chhungin phone, tablet leh TV ang chi hmanrua hman tawh loh tur. An êng dum chhuah hian mut tirtu hormone melatonin siam chhuah a tikhawlo a ni.
- Mut rei loh tur: Nitin i mut chuan rei lo te (minute 20-30) vel dah tur a ni. Chawhnu lama mutthilh hian zan mut a tibuai thei a ni.
Take-Home Thuchah a ni
- I taksa hian natural internal clock (biological rhythm) a nei a. Hei hi i mutnaah, i chakna level leh i hriselna zawng zawng atan a pawimawh hle.
- He darkar controller ber chu light a ni a, a bik takin zing ni eng a ni.
- He rhythm hi vawng reng tur chuan nitin hun khata mut leh harh hi a ni.
- I nunphung (shift work, jet lag) hian he rhythm hi a tibuai thei a, chu chuan hun rei tak chhung hriselna lama harsatna a thlen thei a ni.
- Zan lama mut theih lohna emaw, ni chhuah tam lutuk emaw ang chi mut harsatna awm reng i neih chuan hahdamna pangngai mai anga ngaih suh. Hemi chungchang sawipui turin i GP hmu rawh. Mut harsatna, enkawl ngai a ni thei.
biological rhythm, circadian rhythm, taksa darkar, mut, mutthilh, biological rhythm, circadian rhythm, mut cycle, mut theih lohna, shift hnathawh
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