Ngaba uyayazi le wotshi imangalisayo emzimbeni wakho (Circadian Rhythm)? Masithethe ngayo!

Mhlawumbi ukhe weva ukuba sonke sinewotshi yendalo emangalisayo ngaphakathi emizimbeni yethu. Oku sikubiza ngokwezonyango ngokuba yi-circadian rhythm . Ngamafutshane, oku kukuxelela imizimba yethu ukuba ilale nini kwaye ivuke nini. Kufana nomqhubi omncinci ngaphakathi emizimbeni yethu, okhokela iinkqubo zethu zebhayoloji iiyure ezingama-24 ngosuku. Akumangalisi na?

Yintoni ke le (Circadian Rhythm)? Ukuchaneka...

Sibiza oku ngokuthi yiwotshi yangaphakathi yomzimba . Isebenza kumjikelo weeyure ezingama-24. Ayilawuli kuphela imijikelo yethu yokulala nokuvuka, kodwa ilawula nomsebenzi wethu wehomoni, ukugaya ukutya, kunye nobushushu bomzimba. Khawucinge nje, xa ulala, xa ulambile, xa uziva udiniwe, zonke ezi zinto ziphenjelelwa yile wotshi yangaphakathi.

Le (Circadian Rhythm) yinto umzimba wethu oyilungisayo ngokwendalo, kwaye ikhokelwa kakhulu yingqondo yethu. Nangona kunjalo, izinto zangaphandle, ingakumbi ukukhanya , nazo zinokutshintsha le rhythm. Umzekelo, xa amehlo akho evezwa kukukhanya, iiseli ezikwingqondo yethu zithumela umyalezo wokuba ziyeke ukuvelisa i-melatonin (le yi-hormone esinceda silale). Oku kuthetha ukuba isinceda sihlale siphaphile xa kukhanya, kwaye isincede silale xa kumnyama.

Isebenza njani le (Circadian Rhythm)?

Igama lesiLatini elithi "Circadian" lithetha "ukujikeleza emini" (circa - around, diem - day). Oku kuthetha ukuba esi sigqi sinceda iinkqubo ezahlukeneyo zomzimba wethu ukuba zisebenze ngokusebenza kakuhle kwixesha leeyure ezingama-24.

Le (Circadian Rhythm) ilungelelanisa iinkqubo zomzimba nezengqondo zomzimba wethu. Umzekelo, inkqubo yethu ye-endocrine ilawula iihomoni ezifana ne -cortisol, ezifunekayo ukuze kutshiswe amandla. Ngokufanayo, inkqubo yethu yokugaya ivelisa iiproteni ezihambelana nexesha esilityayo.

Isingqisho sethu se-circadian siqhagamshelwe newotshi yangaphakathi ebuchotsheni. Le wotshi yangaphakathi ikwiqela elincinci leeseli ezibizwa ngokuba yi-suprachiasmatic nucleus (SCN) . I-SCN ikwi- hypothalamus yengqondo yethu. Kuyo yonke imini, i-SCN ithumela imiqondiso yokulawula imisebenzi yomzimba wethu ngokusebenzisa iijini zewotshi.

Le `(SCN)` inovelwano kakhulu ekukhanyeni. Ukukhanya kunefuthe kwiimpawu ezisetyenziswa yi-`(SCN)` ukulungelelanisa imizimba yethu (iiCircadian Rhythms). Yiyo loo nto ezi (iiCircadian Rhythms) zidibene kakhulu nemini nobusuku.

Kwenzeka njani oku (Circadian Rhythm) kumaqela ahlukeneyo eminyaka?

Makhe sibone ukuba oku kubachaphazela njani bonke abantu, ukususela kwiintsana ezincinci ukuya kubantu abadala.

Iintsana ezisandul' ukuzalwa, abantwana abancinci kunye nabantwana

Iintsana ezisandul’ ukuzalwa azidli ngokuphuhlisa isigqi esifanelekileyo se-circadian kangangeenyanga eziliqela.Yiyo loo nto iindlela zabo zokulala zingalingani kangako kwiintsuku zokuqala, kwiiveki, nakwiinyanga. Esi sigqi siqala ukukhula kancinci njengoko umzimba womntwana utshintsha kwaye uqhelana nendawo entsha.

Iintsana zihlala ziqala ukuvelisa i-melatonin xa zineminyaka emi-3 ubudala. I-hormone ye -cortisol ikhula phakathi kweenyanga ezi-2 ukuya kwezi-9 ubudala. Nje ukuba iintsana nabantwana baphuhlise le rhythm ye-circadian, kufuneka babe neshedyuli yokulala eqhelekileyo. Ngokuqhelekileyo kufuneka balale ubuncinane iiyure ezi-9 ukuya kwezi-10 ngobusuku.

Abantwana abancinci (Abakwishumi elivisayo)

Umntwana wakho unokufumana ukulibaziseka kwesigaba sokulala xa esemncinci, malunga neminyaka elishumi elinesithathu okanye elishumi elinesine. Oku kuthetha ukuba isigqi sakhe se-circadian siyatshintsha. Umntwana owayelala phakathi kwentsimbi yesi-8 neyesi-9 ebusuku xa wayesemncinci ngoku usenokuba uvukile kude kube yintsimbi ye-10 okanye ye-11 ebusuku engaziva elele. Oku kungenxa yokuba amanqanaba akhe e-melatonin ayanda kamva. Ngoko ke, ngenxa yokuba elala kade, kufuneka avuke kamva kusasa. Abantwana abancinci nabo kufuneka balale iiyure ezili-9 ukuya kwezili-10 ngobusuku. Le yinto ekufuneka siyiqonde njengabazali kwaye sibancede ngayo.

Abantu abadala

Ukuba abantu abadala balandela imikhwa esempilweni, kufuneka babe nesingqisho esizinzileyo se-circadian. Ukuba usebenza rhoqo kwaye ulala iiyure ezisi-7 ukuya kwezisi-9 ngobusuku, ungagcina ixesha lokulala nelokuvuka lihambelana.

Abantu abangaphezu kweminyaka engama-60 ubudala

Abantu abangaphezu kweminyaka engama-60 ubudala banokubona utshintsho kwisigqi sabo se-circadian njengoko bekhula. Usenokuzifumana ulala kwangethuba kwaye uvuke kwangethuba kusasa. Le yinxalenye eqhelekileyo yokwaluphala. Akukho nto ibalulekileyo yokuxhalaba ngayo.

Ziziphi izinto ezinokuchaphazela isigqi sethu se-circadian?

Ngoku siyazi ukuba ukukhanya nobumnyama zinempembelelo enkulu koku. Nangona kunjalo, zininzi nezinye izinto ezinokukuchaphazela oku:

• Imikhwa yokutya: Amaxesha nezinto esizityayo zinokuchaphazela ubuthongo bethu. Ukutya isidlo esinzima ebusuku kakhulu kunokuphazamisa ubuthongo bethu.
• Uxinzelelo: Xa uxinzelelo lusanda, kungekuphela nje ukulala kwethu, kodwa nalo lonke olu tshintsho lunokuphazamiseka.
• Umsebenzi womzimba: Ukuzilolonga kulungile, kodwa ukuzilolonga kakhulu ebusuku kunokwenza kube nzima ukulala.
• Ubushushu: Njengobushushu obuphakathi, ubushushu bomzimba wethu buchaphazela nokulala.
• Iishifti zasebusuku okanye iishifti zomsebenzi ezingacwangciswanga: Le yingxaki enkulu kwabo benza umsebenzi weshifti. Iwotshi yomzimba ingaphazanyiswa ngokupheleleyo.
• Uhambo (ingakumbi uhambo lwamazwe ngamazwe): `I-Jet lag` ngumzekelo omhle woku.
• Amanye amayeza: Amanye amayeza anokubangela utshintsho kwindlela yokulala.
• Iimeko zempilo yengqondo: Iingxaki zokulala zinokwenzeka kakhulu xa uneemeko ezifana nokudakumba kunye noxinzelelo.
• Iimeko zempilo ezinxulumene nentloko okanye ingqondo.
• Imikhwa emibi yokulala: Izinto ezifana nokusebenzisa ifowuni yakho ngaphambi kokulala nokubukela iTV kude kube sebusuku.

Iimeko ezinxulumene neCircadian Rhythm

Ngamanye amaxesha, utshintsho kwisingqisho sethu se-circadian aluqhelekanga, kodwa lunokuba luphawu lwemeko yempilo embi kakhulu ebizwa ngokuba yi-circadian rhythm disorder . Kukho iimeko ezininzi ezinjalo:

• Isifo Sokulala Esilibazisekileyo: Abantu abanale meko babizwa ngokuba "zii-night owls." Oku kuthetha ukuba bayalala baze bavuke emva kweeyure ezimbini okanye ngaphezulu kunesiqhelo.
• Ingxaki Yokulala Ephambili: Oku kuchasene neyangaphambili. Abantu balala iiyure ezintathu okanye ngaphezulu ngaphambi kwexesha eliqhelekileyo baze bavuke kusasa. Oku kuxhaphake kakhulu kubantu abadala, ingakumbi abo baneengxaki zengqondo/i-dementia.
• Ukungaphumli kakuhle: Imeko eyenzeka xa uhamba kwiindawo ezintathu okanye ngaphezulu ngexesha elinye ngenqwelo moya. Iimpawu zingabandakanya ukungalali kakuhle kunye nokudinwa.
• Ingxaki Yokulala Emsebenzini Otshintshayo (SWSD): Le meko inokwenzeka ukuba usebenza iiyure ezingacwangciswanga okanye ezingaqhelekanga. Inokubangela ukungalali, ubunzima bokulala, kunye nokulala emini.
• Ingxaki Yokuvuka Nokulala Okungaqhelekanga: Kule meko, umzimba awukwazi ukumisela ishedyuli yokulala nokuvuka rhoqo.

Kubalulekile: Ukuba uneempawu ezinje, kubaluleke kakhulu ukubona ugqirha ukuze akunike ingcebiso.

Kuthekani ukuba isigqi sethu se-circadian siphazamisekile?

Ukugcina isigqi sethu se-circadian kubaluleke kakhulu kwimpilo yethu. Ukuba esi sigqi siyaphazamiseka size singalali ngokwaneleyo, oko kunokukhokelela kwiingxaki ezininzi zempilo zexesha elifutshane nezexesha elide.

Iingxaki ezinokwenzeka kwixesha elifutshane:

• Ukuphola kwenxeba okulibazisekileyo.
• Utshintsho kwiihomoni.
• Iingxaki zokugaya ukutya.
• Ukuguquguquka kobushushu bomzimba.
• Ukungabikho kwamandla.
• Ukulahlekelwa yinkumbulo.

Iingxaki zempilo zexesha elide zinokuchaphazela iinkqubo ezahlukeneyo emzimbeni wethu:

• Inkqubo yentliziyo: Umngcipheko wesifo sentliziyo unokwanda.
• I-Metabolism: Ingakhokelela kwiimeko ezifana nesifo seswekile kunye nokutyeba kakhulu.
• Inkqubo yesisu: Iingxaki ezifana nokudumba kwesisu kunye ne-gastritis.
• Inkqubo ye-endocrine: Ukungalingani kwamahomoni.
• Inkqubo yeemvakalelo: Iingxaki zempilo yengqondo, ukulahlekelwa yinkumbulo.

Ndingayilungisa njani (iCircadian Rhythm) yam?

Ukuze ubuyisele kwakhona isigqi sakho se-circadian, kufuneka uncede umzimba wakho ulandele ishedyuli enempilo yeeyure ezingama-24. Ezi ngcebiso ziya kukunceda:

• Zama ukunamathela kwimikhwa yemihla ngemihla kangangoko unako. Lala ngexesha elinye kwaye uvuke ngexesha elinye. Gcina oku kangangoko unako ngeempelaveki.
• Phuma ngaphandle xa kukhanya. Ukuvezwa lilanga, ingakumbi kusasa, kunokunceda iwotshi yomzimba wakho ukuba ilungelelane. Oku kukwabizwa ngokuba yi-'light therapy.' Nangona kunjalo, kufuneka uphephe ukungalali kakuhle xa usenza oku, kuba kunokuyenza imeko ibe mandundu.
• Yenza umthambo womzimba yonke imihla, kodwa kuphephe ukuzilolonga kakhulu ebusuku.
• Yenza indawo yokulala ekhululekileyo. Umatrasi olala kuwo kufuneka ukhululeke. Gcina ubushushu begumbi kunye nokukhanya kukhululekile kuwe.
• Ziphephe i-caffeine, i-nicotine, kunye notywala, ingakumbi ngokuhlwa nasebusuku.
• Nciphisa ukusebenzisa kwakho iifowuni, iitablethi kunye neTV ngaphambi kokuba ulale. Ukukhanya okuluhlaza okwesibhakabhaka abakukhuphayo kunokuphazamisa ubuthongo bakho. Endaweni yoko, yenza into efana nokufunda incwadi okanye ukucamngca.
• Musa ukulala emva kwemini okanye ebusuku. Ukwenza njalo kunokuphazamisa ubuthongo bakho ebusuku.

Ndifanele ndimbone nini ugqirha?

Zininzi izizathu zokuba ungathanda ukuthetha nogqirha malunga nesingqisho sakho se-circadian. Ukuba kukho naziphi na kwezi zinto zilandelayo ezikuchaphazelayo ixesha elide, ngokuqinisekileyo kuya kufuneka ubone ugqirha:

• Ukuba unengxaki yokulala ngokwaneleyo ubusuku ngabunye.
• Ukuba awulali lula.
• Ukuba uvuka rhoqo ebusuku.
• Ukuba unengxaki yokuvuka kusasa.
• Ukuba uziva udiniwe kakhulu kwaye ulele emini.

Khumbula, isigqi sakho se-circadian yindlela yomzimba wakho yokukugcina usebenza iiyure ezingama-24. Ikunceda usebenze kwishedyuli enempilo yokulala nokuvuka.

Okokugqibela, umyalezo oya ekhaya:

Iwotshi yangaphakathi emangalisayo yomzimba wakho, ebizwa ngokuba yi-circadian rhythm, ibalulekile kwimpilo yakho iyonke. Unokunceda ukugcina le rhythm ilawuleka ngokulala ngokwaneleyo nokuphila ubomi obusempilweni nobusebenzayo.

Ngamanye amaxesha esi sigqi sinokubangela ukuphelelwa ngamandla. Yinto eqhelekileyo leyo. Nangona kunjalo, ukuba uhlala unengxaki yokulala okanye uzive udiniwe kakhulu emini, akukaze kube kudala ukuthetha nogqirha ngayo. Banokukunceda ubuyele endleleni.

Ngoko ke, yikhathalele iwotshi yomzimba wakho. Iya kukunyamekela!

isingqisho se- circadian, ubuthongo, iwotshi yomzimba, i-melatonin, iingxaki zokulala, impilo, indlela yokuphila