Ingabe ngezinye izikhathi uzizwa sengathi awukwazi ukulala uma ulala ebusuku, kodwa ukhathele kakhulu ukuvuka ekuseni, ulele kakhulu ukwenza noma yini emini? Noma uzizwa uvilapha futhi ulambile ngezikhathi ezithile zosuku? Awuwedwa, abaningi bethu banalezi zinkinga. Umlingiswa oyinhloko ngemuva kwakho konke lokhu 'iwashi' elincane, kodwa elinamandla kakhulu ngaphakathi emizimbeni yethu. Kwezokwelapha, lokhu sikubiza ngokuthi ' isigqi se-circadian' . Namuhla, ake sixoxe ngaleli washi lomzimba elimangalisayo.
Kalula nje, iyini le washi lomzimba (i-Circadian Rhythm)?
Kalula nje, isigqi sakho se-circadian siyiphethini yomsebenzi womzimba wakho ngosuku lwamahora angu-24. Ukuze kube sobala, leli yiwashi lemvelo, langaphakathi lomzimba wethu. Leli washi yilona elitshela umzimba wethu ukuthi, "Kulungile, sekuyisikhathi sokulala," nokuthi "sekuyisikhathi sokuvuka."
Cabanga ukuthi kukhona umqhubi omncane emzimbeni wakho, olawula zonke izinqubo emzimbeni wethu amahora angama-24 ngosuku, njengokuqhuba i-orchestra. Akukhona ukulala kuphela, kodwa nezinye izinto eziningi, njengomsebenzi wethu wama-hormone, izinqubo zokugaya ukudla, kanye nokushisa komzimba, konke kwenzeka ngokwalesi sigqi.
Leli washi libekwe ngokwemvelo emizimbeni yethu, liqondiswa ubuchopho bethu. Kodwa izici zangaphandle njengokukhanya nazo zingathonya lesi sigqi. Isibonelo, lapho ukukhanya kushaya amehlo akho, amangqamuzana asemahlweni akho athumela umlayezo ebuchosheni bakho ethi, "Kulungile, sekuyimini manje, futhi singayeka ukukhiqiza i-hormone yokulala i-melatonin ." Yileyo ndlela esithola ngayo isignali yokuvuka ekuseni.
Leli washi lisebenza kanjani ngempela?
I-Circadian Rhythm iqinisekisa ukuthi izinqubo zomzimba wethu zisebenza kahle kakhulu ngezikhathi ezahlukene phakathi nesikhathi samahora angu-24. Igama elithi "Circadian" livela egameni lesiLatini elithi "circa" elisho "usuku lonke" (circa - around, diem - day).
Lesi sigqi sihlanganisa zonke izinhlelo zomzimba nezengqondo zomzimba wakho. Isibonelo:
- Uhlelo lwethu lwe-endocrine lulawula ama-hormone afana ne -cortisol ukuze asebenzise amandla.
- Uhlelo lwethu lokugaya ukudla lukhiqiza amaprotheni ngokuvumelana nesikhathi esisidlayo.
Lonke leli rhythm le-circadian lixhunyaniswe newashi eliyinhloko ebuchosheni bethu. Leli washi eliyinhloko litholakala eqenjini elincane lamaseli elibizwa ngokuthi i-suprachiasmatic nucleus (SCN) ku -hypothalamus yobuchopho. Usuku lonke, izakhi zofuzo kule SCN (ama-internal clock genes) zithumela izimpawu zokulawula zonke ezinye izinqubo emzimbeni.
Into ebaluleke kakhulu ukuthi le ngxenye ye-SCN ibucayi kakhulu ekukhanyeni. Ukukhanya kuyisici esiyinhloko esilawula izimpawu ezithunyelwa yi-SCN kwamanye amawashi emzimbeni. Yingakho i-Circadian Rhythm yethu ihlobene kakhulu nomjikelezo wemini nobusuku.
Ingabe lesi sigqi siyashintsha ngokuguga?
Yebo, lesi sigqi semvelo siyashintsha njengoba sikhula. Ake sibone ukuthi kanjani.
Zinjani izingane ezincane?
Ingane esanda kuzalwa ngokuvamile ayikhuli lokhu (i-Circadian Rhythm) ize ibe nezinyanga ezimbalwa ubudala. Yingakho ukulala kwayo kungajwayelekile futhi kungajwayelekile ezinsukwini zokuqala, emavikini nasezinyangeni. Lesi sigqi siqala ukukhula njengoba umzimba wengane ushintsha futhi ijwayela indawo yayo entsha.
- Izingane zivame ukuqala ukukhiqiza i-melatonin, i-hormone ebasiza ukuba balale, cishe ezinyangeni ezintathu ubudala.
- I-hormone ye-cortisol iyanda phakathi kwezinyanga ezimbili neziyisishiyagalolunye.
Uma lesi sigqi sesizinzile, izingane ezincane kanye nezingane zasenkulisa zivame ukuba nesimiso sokulala esijwayelekile. Kufanele zilale cishe amahora angu-9-10 ngobusuku.
Izinguquko entsheni
Njengoba ingane yakho ingena eminyakeni yayo yobusha, isigqi sayo se-circadian singashintsha. Lokhu sikubiza ngokuthi ukubambezeleka kwesigaba sokulala . Lokhu kusho ukuthi indlela yayo yokulala iyashintsha. Ingane eyalala ngo-8 noma ngo-9 ebusuku isencane ingase ingasakwazi ukulala ngaleso sikhathi.
Manje sebeqala ukuzizwa bekhathele kamuva ebusuku. Amazinga abo e-melatonin aqala ukukhuphuka cishe ngo-10 noma ngo-11 ebusuku. Ngenxa yokuthi balala sekwephuzile, badinga ukulala isikhathi eside ekuseni. Ungakhohlwa ukuthi ngisho nezingane ezincane zisadinga amahora angu-9-10 okulala ubusuku ngabunye.
Isimo sabantu abadala
Uma abantu abadala belandela imikhuba enempilo, bangalondoloza isigqi esizinzile se-circadian. Uma ulandela isimiso esivamile futhi ulala amahora angu-7-9 ngobusuku, isikhathi sakho sokulala nesokuvuka sizohambisana.
Kodwa kumuntu oneminyaka engaphezu kwengu-60, ungase uqaphele ukuthi lesi sigqi siyashintsha njengoba ukhula. Ungase ulale kusenesikhathi futhi uvuke kusenesikhathi ekuseni. Lokhu kuyingxenye yenqubo evamile yokuguga.
Yiziphi izinto ezingaphazamisa iwashi lethu lomzimba?
Nakuba ukukhanya nobumnyama kunethonya elikhulu kakhulu ezindikimbeni zethu zemvelo, ezinye izinto eziningi zingakuthinta.
- Iphethini yokudla: Ukudla ngaphandle kwemingcele yesikhathi.
- Ukucindezeleka: Ukucindezeleka ngokweqile kungashintsha ukusebenza kwama-hormone futhi kuthinte ukulala.
- Umsebenzi womzimba: Isikhathi sosuku sokuzivocavoca. Ikakhulukazi ukuzivocavoca okunzima ebusuku.
- Izinga lokushisa: Izinga lokushisa lendawo esikuyo kanye nemizimba yethu.
- Amahora okusebenza: Lokhu kubathinta kakhulu labo abasebenza amashifu okusebenza ebusuku noma ngaphandle kwamahora.
- Ukuhamba: Ikakhulukazi uma uhamba usuka kwelinye izwe uye kwelinye, ezindaweni ezahlukene zesikhathi.
- Eminye imithi: Eminye imithi oyiphuzayo.
- Izimo zempilo yengqondo: Izimo ezifana nokucindezeleka.
- Ezinye izimo zezokwelapha: Ikakhulukazi izifo ezihlobene nobuchopho.
- Imikhuba emibi yokulala: Izinto ezifana nokubuka ifoni yakho kuze kube sebusuku kakhulu bese ungayi ukulala ngesikhathi esifanayo.
Izinkinga ze-Circadian Rhythm
Ngezinye izikhathi izinguquko ku-circadian rhythm yakho zingaba uphawu lwesimo sempilo esibucayi kakhulu. Sizibiza ngokuthi lezi yi-Circadian Rhythm Disorders . Ake siziqonde kusukela kuthebula elingezansi.
| Isimo sezokwelapha | Incazelo elula |
|---|---|
| I-Delayed sleep phase syndrome | Lokhu kungokwe-'night owls'. Lokho kusho ukulala emahoreni amabili noma ngaphezulu ngemva komuntu ojwayelekile bese uvuka ngisho nasekuseni kakhulu. Lokhu kubonakala kubantu abaningi abasebasha. |
| Isifo sesigaba sokulala esithuthukisiwe | Lokhu kuphambene nokwangaphambilini. Ukulala amahora amathathu noma ngaphezulu ngaphambi kwesikhathi esijwayelekile nokuvuka ekuseni kakhulu. Kuvame ukubonakala kubantu asebekhulile kanye nabantu abanezimo ezifana ne-dementia. |
| Ukulibala kwe-Jet | Cabanga ukuthi usuhambe usuka eSri Lanka waya ezweni elikude njengeMelika. Kusemini lapho futhi kusebusuku lapha. Iwashi lakho lomzimba lisesikhathini saseSri Lanka, ngakho uzizwa ukhathele kakhulu futhi ulele. Yilokho okubizwa ngokuthi (i-Jet lag). |
| Isifo sokulala emsebenzini we-shift (SWSD) | Lesi simo senzeka kubantu abasebenza ngokungajwayelekile, amahora ashintshashintshayo. Abantu abasebenza amashifu asebusuku, amashifu asemini, kanye nabasebenzi bamashifu bangaba nalesi simo. Izimpawu zifaka phakathi ukungakwazi ukulala kanye nokulala ngokweqile. |
| Isifo sokungalali kahle nokuvuka | Kulesi simo, umzimba awukwazi ukusungula iphethini ethile yokulala nokuvuka. Ukulala kutholakala ngokulala okufushane ngezikhathi ezithile phakathi namahora angu-24. |
Kwenzekani uma lesi sigqi siphazamiseka?
Ukugcina isigqi sethu se-circadian kubaluleke kakhulu empilweni yethu. Uma lesi sigqi siphazamiseka futhi ungalali ngokwanele, kungaholela ezinkingeni zempilo zesikhathi esifushane nezesikhathi eside.
Izinto ezingenzeka esikhathini esifushane:
- Ukupholisa amanxeba okulibaziseka.
- Izinguquko kuma-hormone.
- Izinkinga zokugaya ukudla.
- Izinguquko ezingavamile ekushiseni komzimba.
- Ukuzizwa ubuthakathaka futhi ungenawo amandla.
- Ukulahlekelwa yinkumbulo.
Ukuphazamiseka kokulala isikhathi eside kanye nokuphazamiseka komzimba akuyona into okufanele ithathwe kalula. Kungavula indlela yezifo ezingathi sína.
Uma lesi simo siqhubeka, kungavela izinkinga zesikhathi eside:
Ukuphazamiseka kulesi sigqi kungathinta izinhlelo ezahlukene emzimbeni wethu.
- Isistimu yenhliziyo - isifo senhliziyo, umfutho wegazi ophakeme.
- I-Metabolism - isifo sikashukela, ukukhuluphala ngokweqile.
- Isistimu yesisu - izimo ezifana ne-gastritis.
- Uhlelo lwe-endocrine - ukungalingani kwama-hormone.
- Isistimu yezinzwa - izinkinga zengqondo, izinkinga zenkumbulo.
Kulungile, ngakho-ke ulilungisa kanjani leli washi eliphazamisekile?
Ukuze ubuyisele isigqi sakho se-circadian endleleni efanele, udinga ukusiza umzimba wakho ulandele inqubo enempilo yamahora angama-24. Lawa macebiso azokusiza:
- Yenza isimiso esijwayelekile: Zama ukulala nokuvuka ngesikhathi esifanayo nsuku zonke. Zama ukunamathela kulokhu ngangokunokwenzeka, ngisho nangezimpelasonto.
- Phuma ngaphandle ekuseni: Ukuchayeka elangeni emini, ikakhulukazi ekuseni, kuthumela isignali emzimbeni wakho ethi, "Sekuyisikhathi sasemini, sekuyisikhathi sokuvuka."
- Ukuzivocavoca: Yenza umsebenzi othile womzimba nsuku zonke. Kodwa gwema ukuzivocavoca ngokweqile ngaphambi kokulala.
- Hlela indawo yokulala okunethezekile:Gcina ikamelo lakho lokulala limnyama, lithule, futhi lisezingeni lokushisa elikhululekile. Sebenzisa umatrasi nomcamelo omuhle.
- Gwema lokhu kusihlwa: Gwema i-caffeine (ikhofi, itiye), i-nicotine (ugwayi), kanye notshwala.
- Hlala kude nezikrini ngaphambi kokulala: Ukukhanya okuluhlaza okwesibhakabhaka okuvela kumafoni, amathebhulethi, nama-TV kukhohlisa ubuchopho bethu ukuthi bucabange ukuthi kusesemini. Lokhu kunciphisa ukukhiqizwa kwe-melatonin ebangela ubuthongo. Esikhundleni salokho, yenza okuthile njengokufunda incwadi noma ukuzindla.
- Nciphisa isikhathi sokulala emini: Uma ulala emini, gcina isikhathi esifushane (imizuzu engama-20-30). Ungalali ntambama noma ebusuku kakhulu.
Kufanele sikhulume nini nodokotela ngalokhu?
Kunezikhathi eziningi lapho kungadingeka ukhulume nodokotela ngenkinga ngesigqi sakho se-circadian. Uma kukhona okulandelayo okukuthinta isikhathi eside, bona udokotela wakho ngokushesha.
- Uma unenkinga yokulala ngokwanele njalo ebusuku.
- Uma ungalali kalula.
- Uma uvame ukuvuka phakathi nobusuku.
- Uma unenkinga yokuvuka ekuseni, uma umzimba wakho uzizwa ungaphili.
- Uma uzizwa ukhathele kakhulu futhi ulele emini.
Isigqi sakho se-circadian yindlela yomzimba wakho yokukugcina usewashini lamahora angama-24. Kukusiza ukuthi ugcine umjikelezo wokulala nokuvuka onempilo. Ungasiza ekugcineni lesi sigqi ngokuphila impilo esebenzayo nenempilo nokuphumula ngokwanele. Uma unenkinga yokulala noma uzizwa ukhathele emini, ungazami ukubhekana nesimo wedwa bese ubona udokotela wakho ukuze akunike iseluleko. Angakusiza ukuthi ubuyele endleleni efanele.
Umlayezo Wokuya Nawe Ekhaya
- I-Circadian Rhythm iyiwashi lemvelo lomzimba wakho, elisebenza amahora angama-24. Ilawula ukulala, ama-hormone, kanye nemisebenzi eminingi yomzimba.
- Ukukhanya kungumlawuli oyinhloko waleli washi. Ukukhanya ekuseni kuyasivusa, kanti ubumnyama ebusuku busitshela ukuthi silale.
- Lesi sigqi singagcinwa kahle ngokuba nesimiso sansuku zonke esiqhubekayo (ukulala nokuvuka ngesikhathi esifanayo), ukudla okunempilo, kanye nokuzivocavoca.
- Ukuhlala kude namaselula nezikrini zekhompyutha ngaphambi kokulala kubalulekile ukuze i-hormone i-melatonin isebenze kahle.
- Uma unezinkinga zokulala isikhathi eside, ungazinaki. Zingaba uphawu lwesinye isimo, ngakho-ke kubalulekile ukufuna iseluleko sezokwelapha.
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