Utshintsho lweeNkqubela kunye neLanga laseKuseni lingenza ukuba utshintshwe
Kuba baninzi bethu, siyazi ukuba i- Daylight Saving Time isiphezu kweentsuku ezimbalwa ngaphambi kokuba kutshintshe ixesha. Ngaba bekungeke kube kuhle ukuba ulungele ukulungiswa kwexesha ngaphambi kokuba kwenzeke? Funda ukuba kutheni lo lungiselelo, ngokukodwa ukunciphisa ukulahleka kokulala entwasahlobo, kunokubaluleka kwimpilo yethu yonke kwaye kufumane iindlela ezilula zokunciphisa olu tshintsho.
Yintoni Ixesha Lokugcina Usuku?
Ixesha lokuSindisa kweMini kukulungiswa kabini ngonyaka ukulungiswa kwamaxesha e-clock ukuze ulungelelanise umhla wokusebenza kwiimeko zokukhanya kwendalo. Iyaziwa ngokuba yixesha lexesha laseYurophu kwaye alisoloko ligcinwe. Kuye luncedo kwimimandla yoluntu. Kwakhona kuye kwaxhaswa ukunciphisa izixhobo ezifunekayo ukuvelisa ukukhanya okubonakalayo.
Ulungelelaniso lunokukhunjulwa ngomnyoki olula: "Phumla phambili, buyela emuva." Oku kugxininisa into yokuba iwashi zihanjiswa phambili ngeyure entwasahlobo kunye neyure enye emva kwekwindla. Ixesha elichanekileyo loluhlengahlengiso luyehluka konyaka. Ngokuqhelekileyo iwashi zitshintshwa ngo-2 ekuseni ngomhla wokutshintshwa.
Impembelelo yezeMpilo yoSuku lokuSindisa iiNguqu zexesha
Kukho uphando oluxhasa ukuba uhlengahlengiso lwewashi oluhambelana neSuku lokuSindisa kwiNkcazo lunokuba nemiphumo yempilo. Ngokukodwa, ukulahlekelwa ubuthongo obwenzeka entwasahlobo kunokuchaphazela impilo yempilo.
Izifundo ezininzi zabantu ezivela eYurophu kubonakala zibonisa ukuba kukho iingozi ezinxulumene nokulahleka kokulala okwenzeka njengama-clocks asekwe phambili. Uninzi lwabantu aluyi kulala ngaphambi kobusuku bohlengahlengiso, kodwa kunoko nje kunzima ukuvuka njengoko beka iwashi yabo ye-alamu phambili baze bafumane ukulala okungaphantsi. Oku kunokukhokelela kwiyure enye yokulahlwa .
Ukuphonononga idatha yoluntu ibonisa ukuba ngoMvulo emva kokuhlengahlengiswa kwexesha kubonakalisa amazinga aphezulu ahlaselwa yintliziyo, izingozi zeemoto kunye nokufa jikelele (okubizwa ngokuba ngabafayo). Ngakolunye uhlangothi, ekwindla xa ama-clocks ebuyela emuva, avumela elinye ihora lokulala, ezi ziganeko ezimbi ziyancipha. Le miphumo yempilo inokuthi ihambelane ngqo nokunyanzelwa kokulala ngokukhawuleza, okudla ukuxhamla nezinye iingxaki zempilo, kubandakanya ukukhuluphala , iziphumo zomzimba , kunye neempawu zengqondo .
Indlela yokulungiselela ixesha lokuSindisa iSuku
Ngethamsanqa, kunokwenzeka ukuba uzihlalise kwishintsho sexesha lokuSindisa kweSuku. Oku kuya kufezwa ngamanyathelo ambalwa ambalwa:
1) Yazi xa kwenzeka.
Okokuqala, kulula kakhulu ukulungiselela into owaziyo iza. Kule nto, ungaqala ngokuhlaziya imihla yokulungiswa kwexesha kulo nyaka. Mhlawumbi kuya kuba luncedo ukwenza inqaku kwikhalenda yakho. Emva koko, njengoko ixesha liza, ungaqala ukwenza utshintsho olongezelelweyo kwishedyuli yakho yokulala.
2) Yenza utshintsho oluthile.
Ukutshintsha kwexesha okwenzeka ekwindla kubakho ukukhulula ngokulala okungakumbi, kodwa ukulahleka kokulala entwasahlobo kunokungavumelani. Ukuze uvuse ekuseni, emva kwexesha lesitshimo litshintshile ngakumbi, lunokukunceda kakhulu ukuba utshintshe ixesha lakho lokulala.
Endaweni yokulahleka ngokukhawuleza kweyure enye yokulala, qiniseka ngobumnene ngokulandela utshintsho oluthe xaxa entwasahlobo:
Imini (s) Ngaphambi kokutshintsha - ixesha lokulala - i-Wake Time
4 - 10 PM - 6 AM
3 - 9:45 PM - 5:45 AM
2 - 9:30 PM - 5:30 AM
1 - 9:15 PM - 5:15 AM
0 - 9 PM - 6 AM (Usuku loSuku lokuSindisa iSihla soLungiso)
Ewe, ezi zihlandlo ziya kuhluka ngokusekelwe kwishedyuli yakho yokulala yokulala. Njengoko ulungelelaniso kwixesha elitsha lendawo kunye ne- jet lag , olu tshintsho olongezelelweyo ngexesha lakho lokulala kunye nexesha lokuvuka liza kunceda isigqirha somzimba wakho we- circumcadian sigxininise ngokuthe ngcembe kwixesha elitsha lewashi.
3) Zibonakalise ukukhanya kwelanga.
Enye yeempembelelo ezinamandla zomzimba wethu we-circadian clock ibonakala kwintsasa yokukhanya kwelanga .
Ngokukhanya kwelanga kwamehlo ethu ngokukhawuleza ekuvuseni, lo mbonakaliso olunzulu uchaphazela ngqo kwi- hypothalamus yengqondo yethu. Oku kunokuchaphazela kuphela ukulala kwethu kuphela kodwa kunye nokusetyenziswa kwemetabolism, ukukhululwa kwe-hormone kunye nezinye izinto eziguqukayo.
Ngokukhawuleza xa unako emva kokuvusa, sebenzisa imizuzu eyi-15 ilanga ngqo. Ukuba uvuka kwaye kusekho mnyama, kucace ukuba ulinde ukuphuma kwelanga. Musa ukugqoka izibuko zelanga. Musa ukugqoka isigqoko okanye i-visor. Akuyimfuneko (okanye ikhuselekile) ukujonga ngqo ilanga. Kunoko, vumela ukuba amehlo akho athathwe ngamehlo ngelixa uguqula amehlo akho kwenye indawo. Oku kungenziwa ngelixa ufumana ikhofi yakho yasekuseni kwivolanda, uhamba uhambo olufutshane, okanye ufunde ngeendaba zakusasa ngaphandle.
4) I-Melatonin inokuthi (inobuthathaka) ithinte ixesha lokulala.
Ekugqibeleni, abantu bahlala becinga ukuba i- melatonin iyasebenza ekulungiseni ixesha lokuSindisa kweSuku. Umzimba ngokwemvelo ukhipha le hormone ngexesha lokulala ngexabiso elincinci kwi- pineal gland yengqondo. Xa kuthathwa njengesongezelelo, mhlawumbi unempembelelo ebuthathaka kubantu abaninzi. Kuxhomekeke ngokuthobeka, oku kuthetha ukuba kunokukwenza uzive ulele. Oku kwenza kube yinto eyaziwayo yokulala yokulala. Abantu abangaboniyo, i-melatonin ithatha iiyure eziliqela ngaphambi kokuba ixesha lokulala libe nefuthe elincedo kwi -hour-hour-wake disorder disorder . Ngelishwa, kubantu abaninzi ababona, i-melatonin inokuphucula ukulala ngokwaneleyo njengoko kutshintsha ixesha.
Yintoni ongayenza Ukuba uhlala ufikeleleka (okanye ulele Ngamahlwempu)
Ukuba awuphumelelanga ukuzilungiselela ukutshintsha kwexesha leSuku lokuSindisa, unokwenza ngokukhawuleza ulungele iwashi, njengoko abantu abaninzi benza. Kwakhona, oku kunokunyamezeleka kakuhle ekwindla. Ngentwasahlobo, kunokuthatha iintsuku ezimbalwa ukulungelelanisa ishedyuli entsha. Unokufumana ubuncinane bokuqala ukulala ebusuku, enokuphuculwa ngokugcina ixesha elizayo emva kokulala. Kungaba nzima ukuvusa nge-alamu, kodwa ukukhanya kwelanga kuyakunceda ulungelelanise.
Ukuba ufumana ulwa neengxaki ezingapheliyo zokulala ukulala okanye ukulala ngokugqithiseleyo kwimihla, ixesha leSuku lokuSindisa lingaba sisihlandlo sokukukhumbuza ukuba udibane nodokotela olele ukufumana unyango olufunekayo ukuze ulale kwaye uzive ungcono.
> Imithombo:
> "Isikhathi sosuku." I-United States Naval Observatory.
> Janszky, I kunye noLjung, R. "Ukunyuka ukuya kwi-Daylight Save Time and Incidence of Myocardial Infarction." N Engl J Med 2008; 359: 1966-1968.
> Kryger, MH et al . "Imigaqo kunye nokuSebenza kweMithi yokulala." Elsevier , edition 5.