Ingabe ngezinye izikhathi unenkinga yokulala ebusuku? Noma ingabe unenkinga yokuvuka ekuseni? Abanye bethu, njenge-"Early Birds", bavuka ekuseni kakhulu baqale ukusebenza. Kodwa abanye, njenge-"Night Owls", bathanda ukuhlala belele kuze kube sekuseni. Kungani lokhu kwenzeka? Isizathu sesayensi ngemuva kwakho konke lokhu yiwashi lemvelo elingaphakathi emzimbeni wethu. Kwezokwelapha, lokhu sikubiza ngokuthi
imigqi yemvelo . Namuhla, sizokhuluma ngalokhu kalula nangendlela enobungane.
Iyini ngempela i-biorhythm?
Kalula nje, izigqi ze-circadian ziwuchungechunge lwezinqubo zebhayoloji ezilawulwa yiwashi langaphakathi lomzimba wakho. Njengoba nje iwashi elisodongeni endlini yakho litshela isikhathi, leli washi lomzimba litshela umzimba wakho ukuthi ulale nini, uvuke nini, uvivinye nini, nokuthi uphumule nini. Cishe uke wezwa igama elithi
isigqi se-circadian . Ngokuvamile, amagama athi isigqi se-circadian kanye nesigqi se-circadian asetshenziswa ngokushintshana. Izigqi ze-circadian ziyizigqi ze-circadian ezaziwa kakhulu, ezinomjikelezo wamahora angama-24. Lokhu kusho ukuthi izinto ezifana nokulala kwethu, izinga lokushisa lomzimba, kanye nomsebenzi
wama-hormone zilawulwa ngokwalo mjikelezo wamahora angama-24.
Lisebenza kanjani leli washi lomzimba?
Lena inqubo emangalisayo kakhulu. Kukhona indawo encane kakhulu, kodwa enamandla kakhulu ebuchosheni bethu ebizwa ngokuthi
i-Suprachiasmatic Nucleus - SCN . Cabanga ngayo njengewashi eliyinhloko lewashi lomzimba wethu. Le SCN itholakala ku-hypothalamus yobuchopho. Isignali eyinhloko yale SCN ivela emehlweni ethu, okungukuthi,
ekukhanyeni . Lapho ilanga liphuma ekuseni, i-SCN ithumela isignali ethi "Kusemini, sekuyisikhathi sokuvuka sisebenze." Ngemuva kwalokho umzimba wethu uba matasa. Uma kuba mnyama ebusuku, i-SCN itshela ubuchopho bethu ukuthi bukhiqize i-hormone ebizwa ngokuthi
i-melatonin , esisiza silale. Le melatonin yiyona esenza silale ebusuku. Akukhona ukukhanya kuphela, kodwa nendlela esizivocavoca ngayo, esikudlayo nesikuphuzayo, kanye neminye imithi esiyithathayo kungathinta leli washi lomzimba.
Cabanga nje, ekuhlolweni okwenziwa ososayensi, abantu babefakwa emakamelweni angenalo ukukhanya kwelanga futhi bengenandlela yokutshela isikhathi. Ngokumangalisayo, ngisho nasendaweni enjalo, leli washi langaphakathi emzimbeni wethu liye lagcina umjikelezo wamahora angu-24 ngaphandle kokushintsha okukhulu izinsuku eziningi. Yileyo ndlela elinamandla ngayo.
Izinhlobo eziningana ze-biorhythms
Umzimba wethu awunaso nje isigqi samahora angama-24. Kunezinhlobo eziningana zesigqi sebhayoloji, ezihlukaniswe ngokwesikhathi.
| Igama lesigqi | Ubude besikhathi | Incazelo elula |
|---|
| Usuku lwe-Diurnal | Umjikelezo wosuku/ubusuku | Imisebenzi esekelwe ekukhanyeni nasebumnyameni. |
| I-Circadian | Cishe amahora angama-24 | Isigqi esiyinhloko esilawula ukulala kwethu nokuvuka kwethu. |
| I-Ultradian | Ngaphansi kwamahora angama-24 | Isibonelo, lokhu kuhlanganisa izigaba ezahlukene zokulala ezenzeka ngesikhathi sokulala kwethu. |
| I-Infradian | Cishe inyanga | Isibonelo esihle umjikelezo wokuya esikhathini wanyanga zonke kwabesifazane. |
| Iminyaka Yonke | Cishe unyaka | Imijikelezo yaminyaka yonke, njengokulala ebusika kwezinye izilwane. |
Lezi zigqi ziyithinta kanjani impilo yethu?
Isigqi esiphawuleka kakhulu nesibaluleke kakhulu esisitholayo umjikelezo wokulala nokuvuka. Kodwa lezi zigqi zezinto eziphilayo zilawula ezinye izinto eziningi ezibalulekile emizimbeni yethu.
- I-Metabolism : Izinga esigaya ngalo ukudla esikudlayo futhi sidale amandla.
- izinga lokushaya kwenhliziyo kanyeUkushaya kwegazi.
- Izinga lokushisa lomzimba : Izinga lokushisa lomzimba wethu liyahlukahluka kancane ngezikhathi ezahlukene zosuku.
- Amazinga ama-hormone: Ukukhiqizwa kwama-hormone afana ne -growth hormone kanye ne-cortisol ehlobene nokucindezeleka.
- Ukulawula amazinga kashukela egazini kanye ne-cholesterol .
- Impilo yengqondo: Uma lezi zigqi ziphazamiseka, ingozi yokuthola izimo ezifana nokucindezeleka kanye nesifo sokuphazamiseka kwengqondo esibizwa ngokuthi i-bipolar disorder inganda.
- Isimiso somzimba sokuzivikela: Amandla okumelana nezifo.
Kwenzekani uma leli washi lilahlekelwa isikhathi?
Izinguquko endleleni yethu yokuphila, ukuguga, kanye nohlobo lomsebenzi wethu kungaphazamisa lesi sigqi semvelo, okungaholela ezinkingeni ezahlukene zempilo.
| Ukuphazamiseka kwesigqi | Kusho ukuthini lokhu? |
|---|
| Isifo Sokukhohlwa Kwejet | Uma uhamba ngendiza uya ezweni elikude, umehluko wesikhathi uphazamisa iwashi lomzimba wakho, okubangela izimpawu ezifana nokungalali, ukukhathala kanye nokulahlekelwa yisifiso sokudla. |
| Inkinga Yokusebenza Nge-Shift | Lokhu kuvame kakhulu kubantu abasebenza ebusuku. Ukusebenza ngesikhathi okufanele ngabe ulele ngokwemvelo kungaphazamisa ngokuphelele iwashi lakho lomzimba. |
| Isifo Sesigaba Sokulala Esilibazisekile (i-DSP) | Lokhu kuthinta kakhulu 'ama-Night Owls'. Avame ukulala ebusuku kakhulu kunomuntu ojwayelekile futhi ahlale ephapheme ekuseni kakhulu. Lesi simo sivame kakhulu kubantu abasha. |
| Isifo Sokulala Nokuvuka Okungajwayelekile | Lesi yisimo esingavamile. Akukho ndlela ethile yokulala. Abantu balala kaningana phakathi nosuku. Lokhu kungenzeka kubantu abanezifo zobuchopho ezifana ne-dementia. |
Siligcina kanjani iwashi lomzimba wethu linembile?
Ngenhlanhla, singayigcina le ndlela yokuphila ngendlela enempilo ngokwenza izinguquko ezincane endleleni yethu yokuphila. Nazi ezinye izeluleko ezilula zokwenza kanjalo:
- Thola ukukhanya kwelanga kwasekuseni: Phuma elangeni imizuzu embalwa ngokushesha nje lapho uvuka. Lesi yisibonakaliso esihle kakhulu ewashini lomzimba wakho sokuthi "usuku seluqalile."
- Lala uvuke ngesikhathi esijwayelekile: Zama ukulala uvuke ngesikhathi esifanayo nsuku zonke ngangokunokwenzeka. Ungashintshi kakhulu lo mkhuba, ngisho nangezimpelasonto.
- Ukuzivocavoca emini: Ukuzivocavoca emini kungakusiza ulale kangcono ebusuku. Kodwa gwema ukuzivocavoca okunzima ngesikhathi sokulala.
- Qaphela i-caffeine: Gwema ukuphuza iziphuzo ezine-caffeine njengekhofi, itiye, kanye neziphuzo ezibandayo ngemva kwehora leshumi nambili emini. Lokhu kungaphazamisa ubuthongo bakho.
- Gwema ukukhanya okuluhlaza okwesibhakabhaka: Yeka ukusebenzisa amadivayisi afana namafoni, amaphilisi, nama-TV ihora noma amabili ngaphambi kokulala. Ukukhanya okuluhlaza okwesibhakabhaka abakukhiphayo kuvimbela ukukhiqizwa kwe-melatonin, i-hormone ekusiza ulale.
- Gwema ukulala isikhathi eside: Uma ulala emini, gcina isikhathi esifushane (imizuzu engama-20-30). Ukulala ntambama kungaphazamisa ubuthongo ebusuku.
Umlayezo Wokuya Nawe Ekhaya
- Umzimba wakho unewashi langaphakathi lemvelo (isigqi sebhayoloji). Lokhu kubalulekile ekulaleni kwakho, amazinga amandla, kanye nempilo yakho iyonke.
- Isilawuli esiyinhloko saleli washi ukukhanya, ikakhulukazi ukukhanya kwelanga kwasekuseni.
- Indlela engcono kakhulu yokugcina lesi sigqi ukulala nokuvuka ngesikhathi esifanayo nsuku zonke.
- Indlela yakho yokuphila (umsebenzi wamashifu, ukulibala ukuhamba ngebhayisekili) ingaphazamisa lesi sigqi, okungaholela ezinkingeni zempilo zesikhathi eside.
- Uma unezinkinga zokulala ezingapheli, njengokungalali ebusuku noma ukozela ngokweqile emini, ungakuthathi njengokukhathala okuvamile. Bona udokotela wakho ukuze nixoxe ngalokhu. Kungaba yisifo sokulala esidinga ukwelashwa.
izigqi zebhayoloji, isigqi se-circadian, iwashi lomzimba, ukulala, ukozela, izigqi zebhayoloji, isigqi se-circadian, umjikelezo wokulala, ukuqwasha, umsebenzi weshifti
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