Ngaba ngamanye amaxesha unengxaki yokulala ebusuku? Okanye ngaba unengxaki yokuvuka kusasa? Abanye bethu, njenge "Early Birds", bavuka kusasa baze baqale ukusebenza. Kodwa abanye, njenge "Night Owls", bathanda ukuhlala belele kude kube semini baze balale kude kube kusasa. Kutheni oku kusenzeka? Isizathu sesayensi emva kwako konke oku yiwotshi yendalo engaphakathi emzimbeni wethu. Kwizonyango, oku sikubiza ngokuba
yi-biological rhythms . Namhlanje, siza kuthetha ngale nto ngokulula nangendlela enobuhlobo.
Yintoni kanye kanye i-biorhythm?
Ngamafutshane, izingqisho ze-circadian zizinto ezininzi ezilawulwa yiwotshi yangaphakathi yomzimba wakho. Njengokuba iwotshi eludongeni endlwini yakho ixelela ixesha, le wotshi yomzimba ixelela umzimba wakho ukuba ulale nini, uvuke nini, ujime nini, kwaye uphumle nini. Mhlawumbi ukhe weva igama elithi
circadian rhythm . Rhoqo, amagama athi circadian rhythm kunye ne circadian rhythm asetyenziswa ngokutshintshana. Izingqisho ze-circadian zezona zingqisho ze-circadian ezaziwayo, ezinomjikelo weeyure ezingama-24. Oku kuthetha ukuba izinto ezifana nokulala kwethu, ubushushu bomzimba, kunye nomsebenzi
wehomoni zilawulwa ngokwalo mjikelo weeyure ezingama-24.
Isebenza njani le wotshi yomzimba?
Le yinkqubo emangalisayo kakhulu. Kukho indawo encinci kakhulu, kodwa enamandla kakhulu engqondweni yethu ebizwa ngokuba
yiSuprachiasmatic Nucleus - SCN . Cinga ngayo njengewotshi eyintloko yewotshi yomzimba wethu. Le SCN ikwi-hypothalamus yengqondo. Umqondiso ophambili kule SCN uvela emehlweni ethu, oko kukuthi,
ekukhanyeni . Xa ilanga liphuma kusasa, i-SCN ithumela umyalezo othi "Kusemini, lixesha lokuvuka sisebenze." Emva koko umzimba wethu uyasebenza. Xa kuba mnyama ebusuku, i-SCN ixelela ingqondo yethu ukuba ivelise i-hormone ebizwa ngokuba yi
-melatonin , esinceda silale. Le melatonin yiyo esenza silale ebusuku. Ayikokukhanya kuphela, kodwa nendlela esizilolonga ngayo, into esiyityayo nesiyiselayo, kunye namayeza esiwaselayo anokuchaphazela le wotshi yomzimba.
Khawucinge nje, kuvavanyo olwenziwe ngoososayensi, abantu babefakwa kumagumbi angenalanga kwaye kungekho ndlela yokwazi ixesha. Okumangalisayo kukuba, nokuba kwindawo enjalo, le wotshi yangaphakathi emzimbeni wethu igcine umjikelo weeyure ezingama-24 ngaphandle kotshintsho olukhulu kangangeentsuku. Yiyo loo nto inamandla.
Iindidi ezininzi ze-biorhythms
Umzimba wethu awunaso nje isigqi seeyure ezingama-24. Kukho iintlobo ezahlukeneyo zesingqisho sebhayoloji, ezahlulwe ngokwexesha.
| Igama lesingqisho | Ubude bexesha | Ingcaciso elula |
|---|
| Usuku lwesibini | Umjikelo wemini/ubusuku | Imisebenzi esekelwe ekukhanyeni nasebumnyameni. |
| I-Circadian | Malunga neeyure ezingama-24 | Isingqisho esiphambili esilawula ubuthongo bethu nokuvuka kwethu. |
| I-Ultradian | Ngaphantsi kweeyure ezingama-24 | Umzekelo, oku kuquka amanqanaba ahlukeneyo okulala ayenzeka ngexesha lokulala kwethu. |
| I-Infradian | Malunga nenyanga | Umzekelo omhle ngumjikelo wenyanga wokuya exesheni kwabasetyhini. |
| I-Circuit Year | Malunga nonyaka | Imijikelo yonyaka, efana nokulala phantsi kwezinye izilwanyana. |
Ezi rhythms ziyichaphazela njani impilo yethu?
Isingqisho esibonakalayo nesibalulekileyo esisifumanayo ngumjikelo wokulala nokuvuka. Kodwa ezi zingqisho zebhayoloji zilawula ezinye izinto ezininzi ezibalulekileyo emizimbeni yethu.
- I-Metabolism : Isantya esisisusa ngaso ukutya esikutyayo size sidale amandla.
- Isantya sentliziyo kunyeIfuthe legazi.
- Ubushushu bomzimba : Ubushushu bomzimba wethu buyatshintshatshintsha kancinci ngamaxesha ahlukeneyo osuku.
- Amanqanaba eehomoni: Ukuveliswa kweehomoni ezifana nehomoni yokukhula kunye ne-cortisol enxulumene noxinzelelo.
- Ukulawula amanqanaba eswekile egazini kunye ne-cholesterol .
- Impilo yengqondo: Xa ezi rhythms ziphazamisekile, umngcipheko weemeko ezinje ngokudakumba kunye nesifo sengqondo esibizwa ngokuba yi-bipolar disorder unokwanda.
- Inkqubo yomzimba yokuzikhusela: Ukukwazi ukumelana nezifo.
Kuza kwenzeka ntoni ukuba le wotshi ilahlekelwa lixesha?
Utshintsho kwindlela esiphila ngayo, ukwaluphala, kunye nohlobo lomsebenzi wethu lunokuphazamisa le rhythm yendalo, nto leyo enokubangela iingxaki ezahlukeneyo zempilo.
| Ingxaki yesingqisho | Ithetha ntoni le nto? |
|---|
| Ingxaki yokuLagka kweJet | Xa uhamba ngenqwelo-moya usiya kwilizwe elikude, umahluko wexesha uyayisusa iwotshi yomzimba wakho, nto leyo ebangela iimpawu ezifana nokungalali, ukudinwa, kunye nokuphelelwa ngumdla wokutya. |
| Ingxaki Yokusebenza Ngotshintsho | Oku kuxhaphake kakhulu kubantu abasebenza ebusuku. Ukusebenza ngexesha obufanele ukuba ulele ngokwemvelo kunokuphazamisa ngokupheleleyo iwotshi yomzimba wakho. |
| Ingxaki yeSigaba sokulala esiLibazisekileyo (i-DSP) | Oku kuchaphazela kakhulu 'iiNight Owls'. Zidla ngokulala ebusuku kakhulu kunomntu oqhelekileyo kwaye zihlala zivukile kusasa. Le meko ixhaphake kakhulu kubantu abancinci. |
| Ingxaki Yokulala Ngokungacwangciswanga | Le yimeko engaqhelekanga. Akukho ndlela ithile yokulala. Abantu balala kaninzi imini yonke. Oku kunokwenzeka kubantu abanezifo zengqondo ezifana ne-dementia. |
Siyigcina njani iwotshi yethu yomzimba ichanekile?
Ngethamsanqa, singayigcina le rhythm ye-circadian ngendlela enempilo ngokwenza utshintsho oluncinci kwindlela esiphila ngayo. Nazi ezinye iingcebiso ezilula zokwenza njalo:
- Fumana ukukhanya kwelanga kwasekuseni: Phuma elangeni imizuzu embalwa kwangoko emva kokuba uvukile. Olu luphawu oluhle kakhulu kwiwotshi yomzimba wakho lokuba "usuku luqalile."
- Lala uze uvuke ngexesha eliqhelekileyo: Zama ukulala uze uvuke ngexesha elifanayo yonke imihla kangangoko unako. Musa ukutshintsha kakhulu le nkqubo, nokuba ngeempelaveki.
- Ukuzilolonga emini: Ukuzilolonga emini kunokukunceda ulale ngcono ebusuku. Kodwa kuphephe ukuzilolonga okunzima xa sele usondele ixesha lokulala.
- Lumka nge-caffeine: Kuphephe ukusela iziselo ezine-caffeine ezifana nekofu, iti, kunye nezinye iziselo ezibandayo emva kwentsimbi ye-12 emini. Ezi zinto zinokukuphazamisa ubuthongo bakho.
- Kuphephe ukukhanya okuluhlaza okwesibhakabhaka: Yeka ukusebenzisa izixhobo ezifana neefowuni, iitablet, kunye neeTV iyure okanye ezimbini ngaphambi kokuba ulale. Ukukhanya okuluhlaza okwesibhakabhaka abakukhuphayo kuthintela ukuveliswa kwemelatonin, ihomoni ekunceda ulale.
- Kuphephe ukulala ixesha elide: Ukuba ulala ixesha elide emini, yigcine imfutshane (imizuzu engama-20-30). Ukulala emva kwemini kunokuphazamisana nokulala ebusuku.
Umyalezo Wokuya Ekhaya
- Umzimba wakho unewotshi yangaphakathi yendalo (isigqi sebhayoloji). Oku kubalulekile ekulaleni kwakho, kumanqanaba amandla, nakwimpilo iyonke.
- Umlawuli oyintloko wale wotshi kukukhanya, ingakumbi ukukhanya kwelanga kwasekuseni.
- Eyona ndlela ilungileyo yokugcina esi sigqi kukuya kulala nokuvuka ngexesha elifanayo yonke imihla.
- Indlela ophila ngayo (umsebenzi weshifti, ukulibaziseka kwejeti) inokuphazamisa le rhythm, nto leyo enokubangela iingxaki zempilo ezihlala ixesha elide.
- Ukuba uneengxaki zokulala ezingapheliyo, ezifana nokungalali ebusuku okanye ukozela kakhulu emini, musa ukuyithatha njengento nje eqhelekileyo yokudinwa. Bona ugqirha wakho ukuze nixoxe ngale nto. Isenokuba yingxaki yokulala efuna unyango.
izingqisho zebhayoloji, isingqisho se-circadian, iwotshi yomzimba, ukulala, ukozela, izingqisho zebhayoloji, isingqisho se-circadian, umjikelo wokulala, ukungalali, umsebenzi weshifti
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