Ingaba indlela yakho yokulala iyaphazamiseka? Masithethe ngeCircadian Rhythm Sleep Disorders!

Ngaba nawe unengxaki yokulala ebusuku? Okanye uvuka kusasa? Ngaba ngamanye amaxesha uziva ulele emini? Phantse wonke umntu unokufumana enye okanye ezimbini zezi ngxaki zokulala. Kodwa ukuba ezi zinto ziyaqhubeka, kwaye ukuba zichaphazela imisebenzi yakho yemihla ngemihla, usenokuba nengxaki yokulala ye-circadian rhythm, esiza kuthetha ngayo. Ungakhathazeki, siza kuthetha ngale nto ngokulula, ngendlela onokuyiqonda.

Yintoni le "Circadian Rhythm"? Ngamafutshane...

Igama elithi "circadian" livela kwisiLatini. Lithetha into efana nokuthi "ukujikeleza imini yonke." Ngoko ke, isingqisho se-circadian sisiqhelo sendalo, esimalunga neeyure ezingama-24 emizimbeni yethu. Sifana newotshi encinci engaphakathi emizimbeni yethu. Le wotshi isixelela ukuba silale nini kwaye sivuke nini. Ayincedi nje kuphela ukuba silale, kodwa ikwanceda ukulawula izinto ezininzi emizimbeni yethu, ezifana nomsebenzi wehomoni, ubushushu bomzimba, kunye nomdla wokutya.

Kubantu abaninzi, le wotshi yomzimba isebenza ngokuzenzekelayo ngaphandle kweengxaki. Kodwa kwabanye abantu, le nkqubo iyaphazamiseka. Kulapho kuvela khona iCircadian Rhythm Sleep Disorders . Oko kuthetha ukuba umjikelo wakho wokulala nokuvuka uyaphazamiseka.

Ziziphi iintlobo zeengxaki zesingqisho se-circadian?

Ezi ngxaki zinokuza ngeendlela ezahlukeneyo. Makhe sijonge ezinye zezona ntlobo ziphambili:

• Ingxaki Yokushiywa Yixesha Elibi: Mhlawumbi ukhe weva ngale nto. Xa sihamba ngequbuliso siye kwilizwe elinexesha elahlukileyo, kuthatha ixesha ukuba iwotshi yethu yomzimba iqhele ixesha elitsha. Yiloo nto siyibiza ngokuba yi-jet lag.
• Ingxaki Yokulala Emsebenzini Otshintshayo (SWSD): Ukuba usebenza ebusuku, oku kunokukuchaphazela nawe. Xa silala emini kwaye sisebenza ebusuku, kunzima ukuba iwotshi yomzimba wethu iqhelene nayo. Khawuthelekelele, xa uSunil esiya emsebenzini ebusuku, akalali kakuhle emini, kwaye usaziva elele xa esebenza ebusuku.
• Ingxaki Yokulala Okulibazisekileyo Nokuvuka (DSWPD): Oku kwenzeka xa abantu belala baze bavuke emva kweeyure ezimbini okanye ngaphezulu kunesiqhelo. Umzekelo, abanye abantu bavuka ngentsimbi yesi-2 ukuya kweyesi-3 kusasa baze balale kude kube yintsimbi ye-11 ukuya kweye-12 ebusuku. Oku kuqheleke kakhulu kubantwana nakubantu abadala abaselula.
• Ingxaki Yokulala Okuqhubekekayo (ASWPD): Oku kuchasene neyangaphambili. Ulala malunga nentsimbi yesi-6-7 emva kwemini uze uvuke malunga nentsimbi yesi-2-3 kusasa. Oku kuqheleke kakhulu kubantu abadala.
• Ingxaki Yokulala Ngokungacwangciswanga (ISWRD): Kule meko, amaxesha okulala nokuvuka awaqhelekanga, akukho mzekelo. Kukho ukulala okufutshane amaxesha amaninzi ngemini. Oku kunokwenzeka rhoqo kubantu abanezifo zengqondo eziwohlokayo ezifana ne-dementia.
• Isifo sokungalali kakuhle kwiiyure ezingama-24 (N24SWD):Iwotshi yabo yomzimba ayizizo iiyure ezingama-24 ngqo. Isenokuba ziiyure ezingama-25 okanye ezingama-26. Ngoko ke ixesha labo lokulala lihlala lisemva kancinci. Oku kudla ngokubonwa kubantu abaziimfama.

Ukongeza, ngamanye amaxesha kukho iingxaki zokulala ezingahambelani kakuhle nakweyiphi na kwezi ndidi, kodwa zibangelwa kukuphazamiseka kwesingqisho se-circadian. Oogqirha babiza ezi "zingxaki zokulala nokuvuka kwe-circadian ezingachazwanga ngenye indlela."

Zixhaphake kangakanani ezi zifo? Ngaba zichaphazela wonke umntu?

Enyanisweni, ngaphandle kwe-jet lag kunye ne-shift work disorder, ezinye iingxaki ze-circadian rhythm zihlala zinqabile. Kuthiwa zichaphazela malunga ne-3% kuphela yabemi behlabathi.

Nangona kunjalo, ukulibaziseka kweenqwelo moya yingxaki eqhelekileyo kubahambi ngenqwelo moya, ingakumbi xa besiya kwindawo enomahluko wexesha ongaphezulu kweeyure ezimbini. Kukwafunyaniswe ukuba ukuphazamiseka komsebenzi weshifti kuchaphazela malunga nesithathu sabantu abasebenza iishifti zasebusuku.

Zithini iimpawu zezi ngxaki zesingqisho se-circadian?

Iimpawu zezi ngxaki zinxulumene kakhulu nokulala nokuvuka. Zibandakanya utshintsho kumjikelo wakho wokulala, okanye indlela umzimba wakho osebenzisana ngayo nemini nobusuku.

Iimpawu zingahluka kancinci ngokuxhomekeke kwisifo. Jonga ukuba unayo na kwezi mpawu:

• Ubunzima bokulala ebusuku (Ukungalali): Ukungakwazi ukulala iiyure ezininzi emva kokulala.
• Ukuvuka phakathi kobuthongo: Ukuvuka phakathi kobusuku okanye kusasa, ngaphandle kokulala kakuhle.
• Ubunzima bokubuyela ebuthongweni emva kokuvuka.
• Ukuvuka kwangethuba kusasa kunokuba ucinga.
• Ubunzima bokuvuka kusasa (Sleep Inertia) , okanye ukuba nokulala okungacwangciswanga kunye namaxesha okuvuka angacwangciswanga.
• Ukulala kakhulu emini (Hypersomnia): Oku kubangela ukuba ufune ukulala emini.
• Ukufuna ukulala emini.
• Ukuziva udiniwe ngalo lonke ixesha (Ukudinwa).
• Intloko ebuhlungu.
• Izinto ezinje ngoxinzelelo, ukudakumba, ukucaphuka okubangelwa kukungalali ngokwaneleyo.

Khawucinge nje, nokuba ungalala ngo-10 ebusuku, awukwazi ukulala de kube ngu-1 kusasa. Nokuba ufuna ukuvuka ngo-6 kusasa, umzimba wakho uziva ngathi awunawo amandla. Uziva ulele imini yonke, kwaye awukwazi ukwenza nto ngokufanelekileyo. Ukuba into efana nale iyaqhubeka, inokuba luphawu lwesifo se-circadian rhythm disorder.

Yintoni ebangela ezi ngxaki?

Abantu abaneengxaki zesingqisho se-circadian banokuba notshintsho oluthile "kwiwotshi" yendalo yomzimba wabo okanye iinkqubo ezinxulumene noko. Ngamanye amaxesha oku kunokubangelwa yingxaki kwindawo ethile yengqondo.

Kukho inxalenye yengqondo yethu ebizwa ngokuba yi-hypothalamus . Ngaphakathi kweli kukho iqela lee-neurons ezikhethekileyo ezibizwa ngokuba yi-suprachiasmatic nucleus (SCN).Leyo "yiwotshi eyintloko" yomzimba wethu. Nangona kungekho mpembelelo yangaphandle, umzimba womntu uhlala ulungelelaniswe nomjikelo wokulala nokuvuka weeyure ezingaphezu kwama-24.

Ukuphazamiseka kwe-Circadian rhythm kunokubangelwa zezi zinto zilandelayo:

• Ukonakala kwengqondo okanye ukuphazamiseka kokusebenza kwengqondo: Umzekelo, izifo zengqondo eziwohlokayo, ukwenzakala entloko, usulelo olufana ne-encephalitis.
• Ukuphazamiseka kokubona: Inxalenye ebizwa ngokuba yi-SCN inxulumene ngqo namehlo ethu. Yiyo loo nto ukukhanya kwelanga kubaluleke kangaka kwiwotshi yomzimba wethu. Ngoko ke, abantu abenzakele emehlweni abo, kwii-retinas, okanye kwiimithambo-luvo zamehlo banamathuba amaninzi okufumana ezi ngxaki.
• Ukuhamba: Ukungakhawulezi ukuhamba ngenqwelo moya kubangelwa kukuqhubela phambili kwetekhnoloji entsha. Sihamba ngokukhawuleza, kodwa imizimba yethu ayinakuziqhelanisa neso santya.
• Umsebenzi: Abantu abasebenza ebusuku banokuchaphazeleka zezi ngxaki ngenxa yolo tshintsho.
• Izizathu ezingaziwayo: Abanye abantu bakhula nezi ngxaki ngezizathu abangenakukwazi ukuzichaza noogqirha.

Ziziphi izinto ezibangela umngcipheko wokufumana ezi ngxaki?

Kukho izinto ezithile ezinokunyusa kancinci umngcipheko wokuba nezi ngxaki zesingqisho se-circadian. Ezinye zezi zinto sinokuzilawula, ngelixa ezinye singenakukwazi.

• Ubudala: Abantwana kunye nabantu abadala abaselula banamathuba amaninzi okukhula kwindlela yokulala nokuvuka exesheni (DSWPD), ngelixa abantu abangaphezu kweminyaka engama-60 ubudala banamathuba amaninzi okukhula kwindlela yokulala nokuvuka kwangethuba (ASWPD).
• Iimpembelelo zemfuza: Ezinye iimpawu zokulala zinokufunyanwa ngabazali bethu. Uphando lukwafumanise ukuba utshintsho oluthile lwemfuza luyandisa umngcipheko wokufumana ezi ngxaki.
• Indlela ohamba ngayo: Ukungaphumli kakuhle ngexesha lohambo kunokukuchaphazela ngakumbi xa uhamba usiya empuma (apho umjikelo wakho wokulala uhambela phambili) kunaxa uhamba usiya entshona (apho umjikelo wakho wokulala ubuyela umva).
• Utshintsho ngexesha lotshintsho lweshifti: Abasebenzi beshifti banokufumana ezi ngxaki xa betshintshela kwishifti eqala ngaphambi kwexesha kunaleyo bayiqhelileyo.
• Utshintsho kwi-neurodevelopment: Abantu abaneengxaki ezifana ne -ADHD (attention deficit hyperactivity disorder) okanye i-Autism Spectrum Disorder banamathuba amaninzi okufumana ezi ngxaki ze-circadian rhythm.

Ziziphi ezinye iingxaki ezinokwenzeka ngenxa yezi ngxaki?

Ukuphazamiseka kwe-Circadian rhythm kwahluka kakhulu. Ezinye zinempembelelo encinci, ngelixa ezinye zinokubangela ukuphazamiseka okukhulu ebomini bakho.

• Umsebenzi wesikolo nokungaphumeleli emsebenzini: Abantu abanezi ngxaki banokuba nobunzima bokuhlala ngexesha esikolweni nasemsebenzini.
• Ezinye iingxaki zokulala: Aba bantu banokuba nezinye iingxaki zokulala, ezifana nokungalali ixesha elide .
• Ukusetyenziswa kweziyobisi:Abanye abantu banokuhendeka ekusebenziseni iipilisi zokulala ezingathengiswayo, utywala, okanye ezinye iziyobisi (ezinomyalelo kagqirha okanye ezingenawo) ukuze balale. Oku kunokukhokelela emngciphekweni wokuba likhoboka lotywala okanye iziyobisi (ingxaki yokusebenzisa utywala okanye ingxaki yokusebenzisa iziyobisi) .
• Iingozi kunye nokwenzakala: Ukozela emini kwandisa umngcipheko weengozi ngelixa uqhuba okanye usebenzisa oomatshini abanzima.

Oogqirha bazi njani ukuba unazo ezi ngxaki?

Ukuze kufunyaniswe ukuba une-circadian rhythm disorder (ngaphandle kokungaphumli kakuhle emzimbeni), kufuneka ube neempawu ubuncinane iinyanga ezintathu. Ugqirha uza kusebenzisa iindlela ezahlukeneyo zokuxilonga ezi ngxaki:

• Iimibuzo, imbali yezonyango, kunye nokuthetha nawe: Siza kuqokelela ulwazi ngokubuza imibuzo malunga neempawu zakho, imikhwa yokulala, kunye nendlela ezichaphazela ngayo umsebenzi wakho.
• Uvavanyo lomzimba nolwemithambo-luvo: Oku kuya kujonga ezinye iimeko zempilo ezinokubangela ezi mpawu.
• Uvavanyo lwelabhoratri: Kunokwenziwa uvavanyo lwamathe, igazi, kunye nomchamo. Olu vavanyo lunokujonga amanqanaba eehomoni kunye nezinye izalathisi ukunceda ekumiseleni uhlobo kunye nesizathu sale ngxaki.
• Iiskeni zomfanekiso: Izinto ezifana neskeni (CT) okanye (MRI) zingasetyenziselwa ukubona ukuba kukho naziphi na iingxaki engqondweni.
• Iingxelo zokulala: Ugqirha wakho angakucela ukuba ugcine idayari ukuze ubhale phantsi iipateni zakho zokulala.
• I-Actigraphy: Esi sisixhobo esisetyenziswa njengewotshi esisetyenziswa xa umntu eshukuma esihlahleni. Sifana newotshi. Usenokucelwa ukuba usinxibe iiyure ezingama-24 ngosuku, kangangeentsuku ezimbalwa okanye iiveki ezimbalwa. Sihlalutya iindlela zakho zokusebenza.

Ngokuxhomekeke kwiimpawu zakho kunye noko ugqirha wakho akukrokrelayo, kunokwenziwa olunye uvavanyo. Ugqirha wakho uza kukuxelela okungakumbi ngale nto.

Zithini iindlela zokunyanga oku? Ingaba akunyangeki?

Unyango lweengxaki zesingqisho se-circadian luya kwahluka ngokuxhomekeke kuhlobo lwesifo onaso kunye neemeko zakho. Unyango lunokubandakanya enye okanye ezingaphezulu kwezi zilandelayo:

• Ukulawula ukukhanya:
• Ukusela i-melatonin okanye amayeza afanayo njengoko kuyalelwe ngugqirha:
• Ukutshintsha iindlela zokuziphatha ezinxulumene nokulala (Ucoceko Lokulala):

Ukulawula ukukhanya kunokunceda njani?

Inxalenye yengqondo yethu ebizwa ngokuba yi-SCN iqhagamshelwe ngqo kwi-retina yamehlo ethu. Yiyo loo nto ukukhanya kwelanga kunempembelelo enkulu kwiwotshi yomzimba wethu. Ukuba wakha waya kwivenkile enkulu yezixhobo waza wabona icandelo lokukhanyisa, mhlawumbi ukhe wabona zonke iintlobo zeebhalbhu ezimhlophe ezinemibala eyahlukeneyo. Omhlophe oluhlaza okwesibhakabhaka, omhlophe otyheli, omhlophe opholileyo, omhlophe ofudumeleyo. Ukuba unesifo sokungalali kakuhle, unokunceda ekulawuleni umjikelo wakho wokulala nokuvuka ngokutshintsha ukukhanya nombala wokukhanya okukujikelezileyo.

Ngokwesiqhelo, ukukhanya okukhanyayo kukunceda uvuke, kwaye ukukhanya okuncinci kukunceda ulale.Ngoko ke, zama ukukhanyisa izibane ezikhanyayo xa uvuka kusasa. Cima izibane xa ulala ebusuku.

Kwakhona, ungatshintsha umbala wokukhanya. Sebenzisa ukukhanya okupholileyo (oluhlaza okwesibhakabhaka) emini kuphela, kuba ingqondo yethu ivakalelwa kakhulu kukukhanya okuluhlaza okwesibhakabhaka. Ngokuhlwa, sebenzisa ukukhanya okufudumeleyo, okumthubi.

Ukukhanya okuluhlaza okwesibhakabhaka kuvela kwizikrini ezifana neeTV, iikhompyutha, kunye neefowuni eziphathwayo. Unokunceda ekulaleni kwakho ngokutshintsha useto lombala kwizikrini zazo nokunciphisa ukusetyenziswa kwazo ngaphambi kokulala.

Zeziphi iintlobo zamayeza ezikhoyo?

Imizimba yethu ivelisa ngokwendalo i-hormone ebizwa ngokuba yi -melatonin . Yile nto ilawula isigqi sethu se-circadian kwaye isenza silale. Ukuba ufuna ukuthatha i-melatonin ngaphandle, kubaluleke kakhulu ukuthetha nogqirha ukuze wazi idosi echanekileyo. Izongezo ze-Melatonin zingathengwa kwiikhemesti. Kukwakho namayeza asebenza ngendlela efanayo ne-melatonin, umzekelo i-Tasimelteon okanye i-Ramelteon . La mayeza acetyiswa ngoogqirha kwizifo zesingqisho se-circadian. Ungaze usebenzise amayeza anjalo ngaphandle kwengcebiso kagqirha.

Yintoni ucoceko lokulala?

"Ucoceko lokulala" ligama elisetyenziswa rhoqo ngoogqirha. Libhekisa kwiindlela zokuziphatha ezinokuphucula umgangatho kunye nobungakanani bokulala. Jonga ukuba ungazisebenzisa na ezi ndlela:

• Ziqhelise ukulala ngexesha elimiselweyo nokuvuka ngexesha elimiselweyo. Kubalulekile ukwenza oku ngexesha elifanayo yonke imihla.
• Tshintsha ixesha lakho lokulala kancinci kancinci. Musa ukwenza utshintsho olukhulu ngaxeshanye.
• Zinike ixesha lokulala ngokwaneleyo.
• Yenza inkqubo ethile ngaphambi kokuba ulale (umz. ukufunda incwadi, ukuhlamba umzimba ushushu)
• Kuphephe ukusebenzisa izibane ezikhanyayo kunye nezikrini ze-elektroniki (iifowuni, iTV) xa sele ulele.
• Kuphephe utywala nokutya ukutya okuneziselo ezininzi ngaphambi kokuba ulale. Kwakhona nciphisa ukutya kwakho okuneziselo.
• Sebenzisa igumbi lakho lokulala kuphela xa ulala okanye usenza imisebenzi yesondo. Kuphephe ukwenza izinto ezifana nokusebenza okanye ukubukela iTV ebhedini.

Ngaba ezi ngxaki zesingqisho se-circadian zingathintelwa?

Iingxaki ezininzi ze-circadian rhythm zenzeka ngezizathu esingaziqondiyo, nangezizathu esingenakuzilawula. Unganciphisa umngcipheko wakho wezinye zazo. Ukungaphumli kakuhle kwe-jet kuthathwa njengesiphumo esiqhelekileyo sokuhamba ngenqwelo moya.

Kodwa ezinye iingxaki zesingqisho se-circadian kunzima kakhulu ukuzithintela, ingakumbi xa zibangelwa kukonakala kwengqondo, iimpembelelo zemfuza, okanye iimpawu ezizuzwe njengelifa kubazali.

Ndimele ndilindele ntoni ukuba ndinolu hlobo lokwenzakala? Kuza kuhlala ixesha elingakanani?

Ukuba unesifo sokungalali kakuhle (circadian rhythm disorder), into onokuyilindela iya kwahluka ngokuxhomekeke kuhlobo lwesifo onaso. Ngokwesiqhelo, ezi meko zibangela ukuba ube nengxaki yokulala xa uzama ukulala, kwaye uzive ulele xa kufuneka uvukile. Ungazilawula okanye uzinciphise ezi mpawu ngokutshintsha imikhwa yakho yokulala uze ufumane unyango.

Into ebalulekileyo kukuba nangona iingxaki zesingqisho se-circadian zingengobungozi ngokuthe ngqo, zinokwandisa umngcipheko weemeko eziyingozi. Ukuba ulala ngelixa uqhuba okanye usebenza ngoomatshini abanzima, oko kuyingozi kakhulu, akunjalo?

Ukuba ixesha elingakanani leengxaki zesingqisho se-circadian lihlala lixhomekeke kwizinto ezininzi, kuquka uhlobo lwesifo onaso, indlela olandela ngayo imikhwa yococeko ebuthongweni, kunye nendlela osabela ngayo kunyango. Ngamanye amaxesha ezi ngxaki zinokuba zezohlala zihleli, ingakumbi ezo zibangelwa kukonakala kwengqondo ngenxa yezifo zengqondo eziwohlokayo. Ugqirha wakho angakuxelela okungakumbi malunga nokuba ulindele ntoni ngokusekelwe kwimeko yakho.

Nangona kunjalo, ezinye iingxaki zesingqisho se-circadian ziyaphucuka ngokwendalo. Ukuhlala ixesha elide emsebenzini yenye yezi meko. Inokuhlala iintsuku ezimbalwa ukuya kwiiveki ezimbalwa (ukuba ixesha lide umahluko, kokukhona iimpawu zinde). Ingxaki yokusebenza ngexesha elinye ingaphucuka ngokuqhubeka usebenza ebusuku okanye ngokutshintshela kwixesha elithile emini.

Ndingazinyamekela njani? Ngaba kufuneka ndidibane nogqirha?

Ukuba ukrokrela ukuba unesifo sokungalali kakuhle (circadian rhythm disorder), kungcono ukubona ugqirha, ingakumbi ingcali yezonyango zokulala okanye ingcali yezengqondo yezonyango zokulala. Ukwenza njalo kwangethuba kunokukunceda uphephe iingxaki ezinkulu ezifana neengozi kunye neengxaki emsebenzini okanye esikolweni ngenxa yokulala emini.

Wakuba ubonile ugqirha waza wafumana uxilongo, kubalulekile ukulandela imiyalelo kagqirha. Ingakumbi xa kufikwa ekutshintsheni imikhwa yakho yokulala, indlela oziphatha ngayo, kunye nemigaqo oqhele ukuyenza. Ucoceko lokulala ludla ngokuba lubalulekile.

Ezinye izinto ezinokukunceda ukulawula esi sifo zinokwahluka ngokuxhomekeke kwisifo onaso kunye neemeko zakho. Ugqirha wakho ngoyena mthombo wolwazi malunga nento onokuyenza ukunciphisa iimpawu zakho nokuthintela ezinye iingxaki.

Ndingayibuza yiphi imibuzo ugqirha wam?

Xa usiya kugqirha, khumbula le mibuzo:

• Luhlobo luni lwesifo se-circadian rhythm endinaso?
• Ngaba kukho unobangela obonakalayo wengxaki yam?
• Oku kuyichaphazela njani indlela endilala ngayo xa ndivuka?
• Ziziphi iindlela zonyango zoku?
• Ihlala ixesha elingakanani le ngxaki?
• Ndingenza ntoni ukulawula le ngxaki?
• Ukuba ndinesi sifo, yintoni endifanele ndiyiphephe okanye ndingayenzanga?

Okokugqibela, yintoni ekufuneka uyikhumbule... (Umyalezo Wokuya Ekhaya)

Kunokuba yinto ecaphukisayo xa sineengxaki zokulala esingenakuzilawula ngabom. Yiyo loo nto. Nangona kunjalo, ukuba ucinga ukuba unesifo sokungalali kakuhle, ungoyiki ukuya kugqirha. Zininzi iindlela zokunyanga nokulawula ezi meko. Ngokwenza njalo, ungawubuyisela umjikelo wendalo wokulala nokuvuka komzimba wakho endleleni. Emva koko ungayisebenzisa kakuhle imini yakho, ulale kakuhle ebusuku, kwaye uzive kamnandi ngempilo yakho kunye nokuphila kakuhle iiyure ezingama-24 ngosuku. Awuwedwa, ngoko ke ungathandabuzi ukucela uncedo!

Ukulala , isingqisho se-circadian, iingxaki zokulala, ukungalali, iwotshi yomzimba, iwotshi yebhayoloji, indlela yokulala