Ngaba ngamanye amaxesha uziva ngathi awukwazi ukulala xa ulala ebusuku, kodwa udiniwe kakhulu ukuba ungavuka kusasa, ulele kakhulu ukuba ungenza nantoni na emini? Okanye uziva udiniwe kwaye ulambile ngamaxesha athile emini? Awuwedwa, uninzi lwethu lunezi ngxaki. Umlinganiswa oyintloko emva kwako konke oku 'yiwotshi' encinci, kodwa enamandla kakhulu emizimbeni yethu. Kwizonyango, oku sikubiza ngokuba 'yi -circadian rhythm' . Namhlanje, masithethe ngale wotshi yomzimba imangalisayo.
Kalula nje, yintoni le wotshi yomzimba (iCircadian Rhythm)?
Ngamafutshane, isigqi sakho se-circadian yindlela umzimba wakho osebenza ngayo ngosuku lweeyure ezingama-24. Ngokuchanekileyo, le yiwotshi yendalo yomzimba wethu, yangaphakathi. Le wotshi yile ixelela umzimba wethu, "Kulungile, lixesha lokulala," kwaye "lixesha lokuvuka."
Khawuthelekelele ukuba kukho umqhubi omncinci emzimbeni wakho, olawula zonke iinkqubo emzimbeni wethu iiyure ezingama-24 ngosuku, njengokuqhuba i-orchestra. Akupheleli nje ebuthongweni, kodwa nezinye izinto ezininzi, ezifana nomsebenzi wethu wehomoni, iinkqubo zokugaya ukutya, kunye nobushushu bomzimba, zonke zenzeka ngokwesi sigqi.
Le wotshi ibekwe ngokwendalo emizimbeni yethu, ikhokelwa yingqondo yethu. Kodwa izinto zangaphandle ezifana nokukhanya nazo zinokuchaphazela le rhythm. Umzekelo, xa ukukhanya kubetha emehlweni akho, iiseli ezikwimehlo akho zithumela umyalezo engqondweni yakho zisithi, "Kulungile, kusemini ngoku, kwaye singayeka ukuvelisa i-hormone yokulala i-melatonin ." Yileyo ndlela esifumana ngayo isilumkiso sokuvuka kusasa.
Isebenza njani le wotshi ngokwenene?
I-Circadian Rhythm iqinisekisa ukuba iinkqubo zomzimba wethu zisebenza kakuhle ngamaxesha ahlukeneyo ngexesha leeyure ezingama-24. Igama elithi "Circadian" livela kwigama lesiLatini elithi "circa" elithetha "ukujikeleza emini" (circa - around, diem - day).
Esi singqisho silungelelanisa zonke iinkqubo zomzimba nezengqondo zomzimba wakho. Umzekelo:
- Inkqubo yethu ye-endocrine ilawula iihomoni ezifana ne -cortisol ukuze zisebenzise amandla.
- Inkqubo yethu yokwetyisa ivelisa iiproteni ngokwexesha esilityayo.
Lonke olu rhythm lwe-circadian luqhagamshelwe kwiwotshi enkulu engqondweni yethu. Le wotshi enkulu ikwiqela elincinci leeseli ezibizwa ngokuba yi-suprachiasmatic nucleus (SCN) kwi -hypothalamus yengqondo. Emini yonke, ii-genes ezikule SCN (ii-internal clock genes) zithumela imiqondiso yokulawula zonke ezinye iinkqubo emzimbeni.
Eyona nto ibalulekileyo kukuba eli candelo le-SCN libuthathaka kakhulu ekukhanyeni. Ukukhanya yeyona nto iphambili elawula imiqondiso ethunyelwa yi-SCN kwezinye iiwotshi emzimbeni. Yiyo loo nto (i-Circadian Rhythm) yethu inxulumene kakhulu nomjikelo wemini nobusuku.
Ingaba le rhythm iyatshintsha ngokuhamba kweminyaka?
Ewe, esi singqi sendalo siyatshintsha njengoko sikhula. Makhe sibone ukuba singenza njani.
Zinjani iintsana ezincinci?
Usana olusandul’ ukuzalwa aludli ngokukhula oku (Circadian Rhythm) lude lube neenyanga ezimbalwa ubudala. Yiyo loo nto ubuthongo balo bungalingani kwaye bungaqhelekanga kwiintsuku zokuqala, kwiiveki, nakwiinyanga. Olu tshintsho luqala ukukhula njengoko umzimba wosana utshintsha kwaye luqhelana nendawo entsha oluhlala kuyo.
- Iintsana zihlala ziqala ukuvelisa i-melatonin, i-hormone ebanceda balale, xa zineminyaka emi-3 ubudala.
- I-hormone ye-cortisol iyanda phakathi kweenyanga ezi-2 nezi-9.
Nje ukuba esi sigqi simiselwe, abantwana abancinci kunye nabantwana abasaqalayo badla ngokuba neshedyuli yokulala rhoqo. Bafanele balale malunga neeyure ezili-9 ukuya kwezili-10 ngobusuku.
Utshintsho kulutsha
Njengoko umntwana wakho engena kwiminyaka yakhe yobutsha, isigqi sakhe se-circadian sinokutshintsha. Oku sikubiza ngokuba yi -sleep phase delay . Oku kuthetha ukuba indlela yakhe yokulala iyatshintsha. Umntwana owalala ngo-8 okanye ngo-9 ebusuku esemncinci usenokungakwazi ukulala ngelo xesha.
Ngoku baqala ukuziva bediniwe kamva ebusuku. Amanqanaba abo e-melatonin aqala ukunyuka malunga ne-10 okanye i-11 ebusuku. Ngenxa yokuba balala kade, kufuneka balale ixesha elide kusasa. Ungalibali ukuba nabantwana abancinci basafuna ukulala iiyure ezili-9-10 ngobusuku.
Imeko yabantu abadala
Ukuba abantu abadala balandela imikhwa esempilweni, banokugcina isigqi esizinzileyo se-circadian. Ukuba ulandela inkqubo eqhelekileyo kwaye ulala iiyure ezisi-7 ukuya kwezisi-9 ngobusuku, amaxesha akho okulala kunye namaxesha okuvuka aya kuhlala ehambelana.
Kodwa kumntu oneminyaka engaphezu kwama-60 ubudala, unokubona ukuba esi sigqi siyatshintsha njengoko ukhula. Ungalala kwangethuba kancinci uze uvuke kwangethuba kusasa. Le yinxalenye yenkqubo eqhelekileyo yokwaluphala.
Zeziphi izinto ezinokungcolisa iwotshi yethu yomzimba?
Nangona ukukhanya nobumnyama kunempembelelo enkulu kwizingqisho zethu zendalo, zininzi nezinye izinto ezinokukuchaphazela.
- Indlela yokutya: Ukutya ngaphandle komda wexesha.
- Uxinzelelo: Uxinzelelo olugqithisileyo lunokutshintsha ukusebenza kwamahomoni kwaye luchaphazele ukulala.
- Umsebenzi womzimba: Ixesha losuku lokuzilolonga. Ingakumbi ukuzilolonga kakhulu ebusuku.
- Ubushushu: Ubushushu bendawo esikuyo kunye nomzimba wethu.
- Amaxesha okusebenza: Oku kubachaphazela kakhulu abo basebenza iishifti zomsebenzi zasebusuku okanye ezingasebenziyo.
- Uhambo: Ingakumbi xa uhamba ukusuka kwelinye ilizwe ukuya kwelinye, kwiindawo ezahlukeneyo zamaxesha.
- Amanye amayeza: Amanye amayeza owasebenzisayo.
- Iimeko zempilo yengqondo: Iimeko ezifana nokudakumba.
- Ezinye izifo: Ingakumbi izifo ezinxulumene nobuchopho.
- Imikhwa emibi yokulala: Izinto ezifana nokujonga ifowuni yakho kude kube sebusuku kakhulu ungalali ngaxeshanye.
Ukuphazamiseka kweRhythm yeCircadian
Ngamanye amaxesha utshintsho kwi-circadian rhythm yakho lunokuba luphawu lwemeko yempilo embi kakhulu. Ezi ngxaki sizibiza ngokuba yiCircadian Rhythm Disorders . Masiziqonde kwitheyibhile engezantsi.
| Imeko yezonyango | Ingcaciso elula |
|---|---|
| Isifo sesigaba sokulala esilibazisekileyo | Oku kukwabantu 'abaziingcuka zasebusuku'. Oko kuthetha ukuya kulala emva kweeyure ezimbini okanye ngaphezulu kunomntu oqhelekileyo uze uvuke nokuba sekuhlwile kusasa. Oku kubonakala kubantu abaninzi abaselula. |
| Ingxaki yesigaba sokulala esiphambili | Oku kuchasene noko bekungaphambili. Ukulala iiyure ezintathu nangaphezulu ngaphambi kwexesha eliqhelekileyo nokuvuka kusasa. Kudla ngokubonakala kubantu abadala nakubantu abaneengxaki ezifana ne-dementia. |
| Ijet lag | Khawuthelekelele ukuba ukhe wahamba usuka eSri Lanka waya kwilizwe elikude njengeMelika. Kusemini apho kwaye kusebusuku apha. Iwotshi yakho yomzimba isesexesha laseSri Lanka, ngoko uziva udiniwe kwaye ulele. Yiloo nto ibizwa ngokuba yi-Jet lag. |
| Ingxaki yokulala ngexesha lokutshintsha indlela osebenza ngayo (SWSD) | Le meko yenzeka kubantu abasebenza ngokungacwangciswanga, betshintsha iiyure. Abantu abasebenza ebusuku, emini, kunye nabasebenzi abasebenza kwishifti banokuba nale meko. Iimpawu ziquka ukungalali kakuhle kunye nokulala kakhulu. |
| Ingxaki yokungalali kakuhle nokuvuka | Kule meko, umzimba awukwazi ukumisela indlela ethile yokulala nokuvuka. Ubuthongo bufumaneka ngokulala okufutshane, okukhawulezileyo kwiiyure ezingama-24. |
Kuza kwenzeka ntoni ukuba esi sigqi siphazamisekile?
Ukugcina isigqi sethu se-circadian kubaluleke kakhulu kwimpilo yethu. Ukuba esi sigqi siyaphazamiseka kwaye awufumani ubuthongo obufunekayo, oko kunokukhokelela kwiingxaki zempilo zexesha elifutshane nezexesha elide.
Izinto ezinokwenzeka kwixesha elifutshane:
- Ukuphola kwenxeba okulibazisekileyo.
- Utshintsho kwiihomoni.
- Iingxaki zokugaya ukutya.
- Utshintsho olungaqhelekanga kubushushu bomzimba.
- Ukuziva ubuthathaka kwaye ungenawo amandla.
- Ukulahlekelwa yinkumbulo.
Ukuphazamiseka kokulala ixesha elide kunye nokuphazamiseka komzimba akuyonto ifanele ithathwe lula. Kungavula indlela yezifo ezinzulu.
Ukuba le meko iyaqhubeka, iingxaki ezihlala ixesha elide zinokuvela:
Ukuphazamiseka kwesi sigqi kunokuchaphazela iinkqubo ezahlukeneyo emzimbeni wethu.
- Inkqubo yentliziyo - isifo sentliziyo, uxinzelelo lwegazi oluphezulu.
- I-Metabolism - isifo seswekile, ukutyeba kakhulu.
- Inkqubo yesisu - iimeko ezifana ne-gastritis.
- Inkqubo ye-endocrine - ukungalingani kwamahomoni.
- Inkqubo yeemvakalelo - iingxaki zengqondo, iingxaki zenkumbulo.
Kulungile, ungayilungisa njani le wotshi ingalunganga?
Ukuze ubuyisele isigqi sakho se-circadian endleleni, kufuneka uncede umzimba wakho ulandele inkqubo enempilo yeeyure ezingama-24. Ezi ngcebiso ziya kukunceda:
- Zenzele inkqubo eqhelekileyo: Zama ukulala nokuvuka ngexesha elifanayo yonke imihla. Zama ukunamathela koku kangangoko unako, nokuba ngeempelaveki.
- Phuma ngaphandle kusasa: Ukuba selangeni emini, ingakumbi kusasa, kuthumela umyalezo emzimbeni wakho othi, "Kusemini, lixesha lokuba uvuke."
- Ukuzilolonga: Yenza umthambo wemihla ngemihla. Kodwa kuphephe ukuzilolonga kakhulu xa sele usondele ixesha lokulala.
- Lungiselela imeko-bume yokulala kamnandi:Gcina igumbi lakho lokulala limnyama, lizolile, kwaye likwiqondo lobushushu elifanelekileyo. Sebenzisa umatrasi nomqamelo olungileyo.
- Ziphephe ezi zinto ngokuhlwa: Ziphephe i-caffeine (ikofu, iti), i-nicotine (iicuba), kunye notywala.
- Musa ukuya kwizikrini ngaphambi kokuba ulale: Ukukhanya okuluhlaza okwesibhakabhaka okuvela kwiifowuni, iitablet, kunye neeTV kukhohlisa ingqondo yethu ukuba icinge ukuba kusesemini. Oku kunciphisa ukuveliswa kwe-melatonin yehomoni ebangela ubuthongo. Endaweni yoko, yenza into efana nokufunda incwadi okanye ukucamngca.
- Nciphisa ixesha lokulala emini: Ukuba ulala kancinci emini, yigcine imfutshane (imizuzu engama-20-30). Musa ukulala emva kwemini okanye ebusuku kakhulu.
Sifanele sithethe nini nogqirha ngale nto?
Kukho amaxesha amaninzi apho unokufuna ukuthetha nogqirha ngengxaki yakho yesingqisho se-circadian. Ukuba kukho nayiphi na kwezi zinto zilandelayo ezikuchaphazelayo ixesha elide, bona ugqirha wakho ngoko nangoko.
- Ukuba unengxaki yokulala ixesha elifunekayo ubusuku ngabunye.
- Ukuba awulali lula.
- Ukuba uvuka rhoqo phakathi kobusuku.
- Ukuba unengxaki yokuvuka kusasa, ukuba umzimba wakho awuziva uphila.
- Ukuba uziva udiniwe kakhulu kwaye ulele emini.
Isingqisho sakho se-circadian yindlela yomzimba wakho yokukugcina ukwiwotshi yeeyure ezingama-24. Ikunceda ugcine umjikelo wokulala nokuvuka okunempilo. Unokunceda ukugcina esi singqisho ngokuphila ubomi obusempilweni nobusebenzayo kunye nokuphumla ngokwaneleyo. Ukuba unengxaki yokulala okanye uzive udiniwe emini, musa ukuzama ukumelana nobunzima wedwa kwaye ubone ugqirha wakho ukuze akunike iingcebiso. Unokukunceda ubuyele endleleni.
Umyalezo Wokuya Ekhaya
- I-Circadian Rhythm yiwotshi yendalo yomzimba wakho, esebenza iiyure ezingama-24. Ilawula ubuthongo, iihomoni, kunye nemisebenzi emininzi yomzimba.
- Ukukhanya yeyona wotshi ilawulayo. Ukukhanya kusasa kuyasivusa, kwaye ubumnyama ebusuku busixelela ukuba silale.
- Le ngxolo ingagcinwa kakuhle ngokuba nenkqubo yemihla ngemihla (ukulala nokuvuka ngaxeshanye), ukutya okunempilo, kunye nokuzilolonga.
- Ukuhlala kude neeselfowuni kunye nezikrini zekhompyutha ngaphambi kokulala kubalulekile ukuze i-hormone melatonin isebenze kakuhle.
- Ukuba uneengxaki zokulala ixesha elide, ungazihoyi. Zisenokuba luphawu lwenye imeko, ngoko ke kubalulekile ukufuna ingcebiso kagqirha.
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