Uyazi ngaleli washi elimangalisayo elingaphakathi emzimbeni wakho (i-Circadian Rhythm)? Ake sixoxe ngalo!

Cishe uke wezwa ukuthi sonke sinewashi lemvelo elihle ngaphakathi emizimbeni yethu. Lokhu yilokho esikubiza ngamagama ezokwelapha ngokuthi isigqi se-circadian . Kalula nje, lokhu yikho okutshela imizimba yethu ukuthi ilale nini nokuthi ivuke nini. Kufana nomqhubi omncane ngaphakathi emizimbeni yethu, oqondisa izinqubo zethu zebhayoloji amahora angama-24 ngosuku. Akumangalisi yini?

Ngakho-ke kuyini lokhu (i-Circadian Rhythm)? Ukucacisa...

Lokhu sikubiza ngokuthi iwashi langaphakathi lomzimba . Lisebenza ngomjikelezo wamahora angama-24. Alilawuli nje kuphela imijikelezo yethu yokulala nokuvuka, kodwa futhi nomsebenzi wethu wamahomoni, ukugaya ukudla, kanye nokushisa komzimba. Cabanga nje, uma ulala, uma ulambile, uma uzizwa ukhathele, konke lokhu kuthonywa yileli washi langaphakathi.

Lokhu (i-Circadian Rhythm) kuyinto umzimba wethu oyilungisa ngokwemvelo, futhi ngokuyinhloko iqondiswa ubuchopho bethu. Kodwa-ke, izici zangaphandle, ikakhulukazi ukukhanya , nazo zingashintsha lesi sigqi. Isibonelo, lapho amehlo akho evezwa ukukhanya, amangqamuzana ebuchosheni bethu athumela umlayezo wokuthi ayeke ukukhiqiza i-melatonin (lena yi-hormone esisiza silale). Lokhu kusho ukuthi kusiza ukusigcina siphapheme lapho kukhanya, futhi kusisize silale lapho kumnyama.

Lokhu (i-Circadian Rhythm) kusebenza kanjani?

Igama lesiLatini elithi "Circadian" lisho ukuthi "usuku lonke" (cishe - nxazonke, usuku lonke). Lokhu kusho ukuthi lesi sigqi sisiza izinqubo ezahlukene zomzimba wethu ukuthi zisebenze kahle kakhulu esikhathini samahora angama-24.

Lokhu (i-Circadian Rhythm) kuhlanganisa izinhlelo zomzimba nezengqondo zomzimba wethu. Isibonelo, uhlelo lwethu lwe-endocrine lulawula ama-hormone afana ne -cortisol, adingekayo ukuze kushiswe amandla. Ngokufanayo, uhlelo lwethu lokugaya ukudla lukhiqiza amaprotheni afanelana nesikhathi esisidlayo.

Isigqi sethu se-circadian sixhunyaniswe newashi langaphakathi ebuchosheni. Leli washi langaphakathi litholakala eqenjini elincane lamaseli elibizwa ngokuthi i-suprachiasmatic nucleus (SCN) . I-SCN itholakala ku -hypothalamus yobuchopho bethu. Usuku lonke, i-SCN ithumela izimpawu zokulawula imisebenzi yomzimba wethu ngokusebenzisa izakhi zofuzo zewashi.

Le `(SCN)` iyazwela kakhulu ekukhanyeni. Ukukhanya kuthonya izimpawu ezisetshenziswa yi-`(SCN)` ukuhlanganisa imizimba yethu (Circadian Rhythms). Yingakho lawa (Circadian Rhythms) ehlobene kakhulu nemini nobusuku.

Kunjani lokhu (i-Circadian Rhythm) emaqenjini ahlukene eminyaka?

Ake sibone ukuthi lokhu kubathinta kanjani bonke abantu, kusukela ezinganeni ezincane kuya kubantu abadala.

Izinsana, izingane ezincane kanye nezingane

Izinsana ezisanda kuzalwa ngokuvamile azithuthuki kahle isigqi se-circadian izinyanga eziningana.Yingakho amaphethini abo okulala engajwayelekile ezinsukwini zokuqala, emavikini nasezinyangeni. Lesi sigqi siqala ukukhula kancane kancane njengoba umzimba womntwana ushintsha futhi ujwayela indawo entsha.

Izingane zivame ukuqala ukukhiqiza i-melatonin cishe ezinyangeni ezintathu ubudala. I-hormone i-cortisol ikhula phakathi kwezinyanga ezimbili kuya kweziyisishiyagalolunye ubudala. Uma izingane nezingane sezikhule lesi sigqi se-circadian, kufanele zibe nesimiso sokulala esivamile. Ngokuvamile kufanele zithole okungenani amahora angu-9 kuya kwangu-10 okulala ngobusuku ngabunye.

Izingane ezincane (Intsha)

Ingane yakho ingase ibhekane nokubambezeleka kwesigaba sokulala lapho isencane, cishe ineminyaka eyishumi nantathu noma eyishumi nane. Lokhu kusho ukuthi isigqi sayo se-circadian siyashintsha. Ingane eyayilala phakathi kuka-8 no-9 ebusuku lapho isencane ingase ivuke kuze kube ngu-10 noma u-11 ebusuku ingazizwa ikhathele ukulala. Lokhu kungenxa yokuthi amazinga ayo e-melatonin ayanda kamuva. Ngakho-ke, ngenxa yokuthi ilala sekwephuzile, kudingeka ivuke sekwephuzile ekuseni. Izingane ezincane nazo zidinga ukulala amahora angu-9 kuya kwangu-10 ebusuku. Lokhu kuyinto thina njengabazali okudingeka siyiqonde futhi siyisize ngayo.

Abantu abadala

Uma abantu abadala belandela imikhuba enempilo, kufanele babe nesigqi esizinzile se-circadian. Uma usebenza ngesimiso esijwayelekile futhi ulala amahora aphakathi kuka-7 no-9 ngobusuku, ungagcina isikhathi sokulala esihambisanayo nesikhathi sokuvuka.

Abantu abangaphezu kweminyaka engama-60 ubudala

Abantu abangaphezu kweminyaka engama-60 bangase babone izinguquko emsindweni wabo wokujikeleza kwegazi njengoba bekhula. Ungase uzithole ulala kusenesikhathi futhi uvuka kusenesikhathi ekuseni. Lokhu kuyingxenye evamile yokuguga. Akukho okufanele ukhathazeke ngakho.

Yiziphi izinto ezingathinta (i-Circadian Rhythm) yethu?

Manje sesiyazi ukuthi ukukhanya nobumnyama kunomthelela omkhulu kulokhu. Kodwa-ke, kunezinye izinto eziningi ezingakuthinta:

• Imikhuba yokudla: Izikhathi nezinto esizidlayo zingathinta ubuthongo bethu. Ukudla ukudla okunzima ebusuku kakhulu kungaphazamisa ubuthongo bethu.
• Ukucindezeleka: Lapho ukucindezeleka kukhula, hhayi nje ukulala kwethu kuphela, kodwa nalo lonke leli jubane lingaphazamiseka.
• Umsebenzi womzimba: Ukuzivocavoca umzimba kuhle, kodwa ukuzivocavoca ngokweqile ebusuku kungenza kube nzima ukulala.
• Izinga lokushisa: Njengoba nje izinga lokushisa elizungezile, izinga lokushisa lomzimba wethu nalo liyathinta ukulala.
• Amashifu asebusuku noma amashifu omsebenzi angajwayelekile: Lena inkinga enkulu kulabo abenza umsebenzi wamashifu. Iwashi lomzimba lingaphazamiseka ngokuphelele.
• Ukuhamba (ikakhulukazi ukuhamba kwamanye amazwe): `I-Jet lag` iyisibonelo esihle salokhu.
• Eminye imithi: Eminye imithi ingabangela noshintsho ezindleleni zokulala.
• Izimo zempilo yengqondo: Izinkinga zokulala zivame ukwenzeka uma kunezimo ezinjengokucindezeleka nokukhathazeka.
• Izimo zempilo ezihlobene nekhanda noma ubuchopho.
• Imikhuba emibi yokulala: Izinto ezifana nokusebenzisa ifoni yakho ngaphambi kokulala nokubuka i-TV kuze kube sebusuku kakhulu.

Izimo ezihlobene ne-Circadian Rhythm

Ngezinye izikhathi, izinguquko esimisweni sethu se-circadian azivamile, kodwa zingaba uphawu lwesimo sempilo esibi kakhulu esibizwa ngokuthi i-circadian rhythm disorder . Kunezimo eziningana ezinjalo:

• I-Delayed Sleep Phase Syndrome: Abantu abanalesi simo babizwa nangokuthi "izimpungushe zasebusuku." Lokhu kusho ukuthi bayalala bavuke emahoreni amabili noma ngaphezulu ngemva kokujwayelekile.
• Isifo Sokulala Esithuthukisiwe: Lokhu kuphambene nesangaphambilini. Abantu balala amahora amathathu noma ngaphezulu ngaphambi kwesikhathi esijwayelekile bese bevuka ekuseni kakhulu. Lokhu kuvame kakhulu kubantu asebekhulile, ikakhulukazi labo abanenkinga yokuphazamiseka kwengqondo/i-dementia.
• Ukulibala kwendiza: Isimo esenzeka uma uhamba ezindaweni ezintathu noma ngaphezulu ngesikhathi esisodwa endizeni. Izimpawu zingabandakanya ukungakwazi ukulala nokukhathala.
• I-Shift Work Sleep Disorder (SWSD): Lesi simo singase senzeke uma usebenza amahora angajwayelekile noma angajwayelekile. Singabangela ukungakwazi ukulala, ubunzima bokulala, kanye nokulala emini.
• Isifo Sokuvuka Nokulala Okungajwayelekile: Kulesi simo, umzimba awukwazi ukusungula isimiso sokulala nokuvuka esivamile.

Okubalulekile: Uma unezimpawu ezinjengalezi, kubaluleke kakhulu ukubona udokotela ukuze akunike iseluleko.

Kwenzekani uma isigqi sethu se-circadian siphazamiseka?

Ukugcina isigqi sethu se-circadian kubaluleke kakhulu empilweni yethu. Uma lesi sigqi siphazamiseka futhi singakwazi ukulala ngokwanele, kungaholela ezinkingeni eziningi zempilo zesikhathi esifushane nezesikhathi eside.

Izinkinga ezingaba khona esikhathini esifushane:

• Ukupholisa amanxeba okulibaziseka.
• Izinguquko kuma-hormone.
• Izinkinga zokugaya ukudla.
• Ukushintshashintsha kwezinga lokushisa lomzimba.
• Ukuntuleka kwamandla.
• Ukulahlekelwa yinkumbulo.

Izinkinga zempilo zesikhathi eside zingathinta izinhlelo ezahlukene emzimbeni wethu:

• Isistimu yenhliziyo: Ingozi yesifo senhliziyo inganda.
• Ukwakheka kwe-metabolism: Kungabangela izimo ezifana nesifo sikashukela kanye nokukhuluphala ngokweqile.
• Isistimu yesisu: Izinkinga ezifana nokuvuvukala kwesisu kanye ne-gastritis.
• Uhlelo lwe-endocrine: Ukungalingani kwama-hormone.
• Isistimu yezinzwa: Izinkinga zempilo yengqondo, ukulahlekelwa yinkumbulo.

Ngingayilungisa kanjani (i-Circadian Rhythm) yami?

Ukuze usethe kabusha isigqi sakho se-circadian, udinga ukusiza umzimba wakho ulandele isimiso esinempilo samahora angama-24. Lawa macebiso azokusiza:

• Yenza isimiso sakho ngangokunokwenzeka. Zama ukulala ngesikhathi esifanayo futhi uvuke ngesikhathi esifanayo. Gcina lokhu ngangokunokwenzeka ngezimpelasonto.
• Phuma ngaphandle uma kukhanya. Ukuchayeka elangeni, ikakhulukazi ekuseni, kungasiza iwashi lomzimba wakho ukuthi lizivumelanise nezimo. Lokhu kubizwa nangokuthi 'ukwelashwa kokukhanya.' Kodwa-ke, kufanele ugweme ukungalali kahle uma wenza lokhu, ngoba kungenza isimo sibe sibi kakhulu.
• Yenza umsebenzi womzimba nsuku zonke, kodwa gwema ukuvivinya umzimba ngokweqile ebusuku kakhulu.
• Dala indawo yokulala ekhululekile. Umatrasi olala kuwo kufanele ukhululeke. Gcina izinga lokushisa legumbi kanye nokukhanya kukhululekile kuwe.
• Gwema i-caffeine, i-nicotine, notshwala, ikakhulukazi kusihlwa nasebusuku.
• Nciphisa ukusebenzisa kwakho amafoni, amathebhulethi, kanye ne-TV ngaphambi kokulala. Ukukhanya okuluhlaza okwesibhakabhaka abakukhiphayo kungaphazamisa ubuthongo bakho. Kunalokho, yenza okuthile njengokufunda incwadi noma ukuzindla.
• Ungalali ntambama noma ebusuku. Ukwenza kanjalo kungaphazamisa ubuthongo bakho ebusuku.

Kufanele ngimbone nini udokotela?

Kunezizathu eziningi zokuthi kungani ungafuna ukukhuluma nodokotela mayelana nesigqi sakho se-circadian. Uma kukhona okulandelayo okukuthinta isikhathi eside, kufanele nakanjani ubone udokotela:

• Uma unenkinga yokulala ngokwanele njalo ebusuku.
• Uma ungalali kalula.
• Uma uvuka njalo ebusuku.
• Uma unenkinga yokuvuka ekuseni.
• Uma uzizwa ukhathele kakhulu futhi ulele emini.

Khumbula, isigqi sakho se-circadian yindlela yomzimba wakho yokukugcina usewashini lamahora angama-24. Kukusiza ukuthi usebenze ohlelweni oluhle lokulala nokuvuka.

Ekugcineni, umyalezo okufanele uwuthathe uye ekhaya:

Iwashi langaphakathi elimangalisayo lomzimba wakho, elibizwa ngokuthi isigqi se-circadian, libalulekile empilweni yakho iyonke. Ungasiza ekugcineni lesi sigqi silawulwa ngokulala ngokwanele nokuphila impilo esebenzayo nenempilo.

Ngezinye izikhathi lesi sigqi singase siphume kancane. Lokho kujwayelekile. Kodwa-ke, uma uhlala unenkinga yokulala noma uzizwa ukhathele kakhulu emini, akukaze kube sekwephuzile ukukhuluma nodokotela ngakho. Bangakusiza ukuthi ubuyele endleleni efanele.

Ngakho-ke, nakekela iwashi lomzimba wakho. Lizokunakekela!

isigqi se- circadian, ubuthongo, iwashi lomzimba, i-melatonin, izinkinga zokulala, impilo, indlela yokuphila