I-Circadian Rhythm Ikhetha ixesha lokulala nokuvuka
Ukuba umntu uthetha ngokukhawuleza nge "iwashi yezinto eziphilayo," bathetha ntoni na? Funda malunga nokusetyenziswa kwegama le-biological clock kwimpilo yokuzala nokulala. Khangela apho iwashi lemizimba yomzimba ihlala khona, indlela elawula ngayo iipatenidian iipatheni ezifana nokulala nokuvuka, kunye nendlela ukuphazamiseka kubangelwa ngayo ixesha lokuba i-clock ingahambelani neendlela zokukhanya kunye nobumnyama.
Yintoni iWock Clock?
Okokuqala, kubalulekile ukuqaphela ukuba iwashi yexesha le-biological lisetyenziswe ngokubhekiselele kwiingcamango ezimbini ezihlukileyo. Abantu abaninzi, ngokukodwa abasetyhini, basebenzise eli binzana ukuchaza iminyaka edlulileyo yempilo yokuzala. Ngokomzekelo, ukuba iwashi le-biological ye-biological is ticking, ithetha ukuba ukhula kwaye amandla akhe okukhulelwa aze athathe umntwana ophilileyo ukuya kwixeshana angancipha. Ingakwazi ukuchaza umnqweno olula wokuba nomntwana kwaye, xa ukhawuleza, ukhangelwe njengento ebangela ukuba uzalwe. Ngokubanzi, impilo yokuzala iyabonwa njengokuncipha kwi-30s kwaye ngokuqinisekileyo ixhomekeke kwiminyaka engama-40 ubudala, kodwa inkqubela phambili kwiyeza lokuzala iye yandisa ixesha elithile kwinqanaba elithile. Ngenxa yobuchule bamadoda kubantwana babazali emva kokuba ngabantu abadala, abanakho ukuhlangabezana nexesha elifanayo uxinzelelo.
Oku akusiyo indlela eli gama lisetyenziselwa ngayo kumxholo weliyeza lokulala, nangona kunjalo.
Esikhundleni salo, iwashi yezinto eziphilayo ibhekisela kumandla omzimba okwenza iinkqubo ezingenangqiqo kwiimeko zangaphandle, ngokukodwa ixesha lokukhanya kunye nobumnyama, ukushisa, kunye nokufikeleleka kwezibonelelo. Ubuthongo bukholelwa ukuba lulawulwa ngokugqibeleleyo yiinkqubo ezimbini: i-homeostatic sleep drive kunye ne-circadian i-signal warning.
Ukulala kwesithuthi, okanye ityala lokulala, libhekisela kwinto yokuba uhlala uphapheme, uya kuba. Oku kuhambelana nokusekwa kweekhemikhali zokunciphisa ukulala, kuquka i- adenosine , ngaphakathi kwengqondo. Ukulala, ubuncinane inxalenye, inkqubo yokususa ezi ziikhemikhali kwiisisu zomzimba. Isibonakaliso sokuxwayisa yinkqubo echaseneyo yokulala umqhubi okhuthaza ukuvuka ngendlela eqhelekileyo.
Ngako oko, iwashi yezinto eziphilayo i-mechanism efunyenwe kwizinto eziphilayo ezidibanisa ixesha lokusebenza kwempilo kunye nokuziphatha kwimijikelezo yobusuku bemini. Ezi nkqubo ziquka ukulala nokuvuka, kunye nokulawula ukushisa komzimba kunye nokukhululwa kwehommone. Siqala ukufunda okunye malunga nokuba iwashi ikhona kwaye ilawulwa njani.
Kuphi iwashi yezinto eziphilayo?
Iwashi ye-master yindawo ebizwa ngokuthi i -nucleus ephezulu , indawo encinci yengqondo efunyenwe ngaphakathi kwe- hypothalamus yangaphambili. Ilawula ulawulo lwama-hormones kwiiwashi zepheriphi ezichazwe kwiintlobo ezininzi zeeseli, kubandakanya yonke into esuka entliziyweni ukuya kwisibindi ukuya kumathambo amafutha. Ukulungelelaniswa kwezi ngqungquthela kukholwa ukuba kuvumeleke ukusetyenziswa ngokufanelekileyo kwezibonelelo, ukufikelela ekudleni, nokukhuselwa kwizidalwa ezilwanyana.
Nangona iwashi ye-master ikhona, ukuba ibonakaliswe okanye ilahlekile, iseli nganye inako ukugcina isigqi sayo. Enyanisweni, xa zifakwa ngaphandle, ezi iiseli ziyakwazi ukulandela i-circadian - okanye malunga neyure ezingama-24 nganye. Ngoko ke, ukusetyenziswa kwexesha elichanekileyo kubakho kuzo zonke iiseli zomzimba kwaye kubhalwe ngokugqithiseleyo kwikhowudi yemfuza yeseli.
Iwashi ephukile: Ukuvela kweengxaki ze-Circadian Disorders
Ngeendlela ezininzi, iziphazamiso ezahlukeneyo ze- circadian zingenzeka ngenxa yeeyotshi ze-biologic ezilahlekelwe yi-synchrony kwimeko yendalo. Oku kunokuba ngenxa yezinto ezininzi, kubandakanya i-genetics, imfama , indlela yokuphila okanye imikhwa, kunye nezifo eziphazamisayo ezifana nesifo se-Alzheimer.
Uninzi lweemeko lubangela ubunzima bokulala nokulala ukulala.
Enye yeempembelelo ezinamandla zewashi ye-biological body exposure. Kubaluleke kakhulu, ukukhanya kwasekuseni kunokusetyenziselwa ngokutsha ukuthambekela kwethu kwendalo ukutshintsha ixesha lokulala kwethu kamva. Ngenxa yoko, ikhuthaza ukuvuka kwelanga kwaye kusiza amandla ethu okulala ngexesha lokuqala lokulala. Nangona ixesha elide litsho ukukhanya kwimizuzu kungabalulekanga kwabanye, imfutshane emininzi imizuzu engama-15 ngaphandle kokuvuswa inganelanga ukuqinisa ixesha lokulala nokuvuka.
Ukuba ukholelwa ukuba unokuba neempawu ezibonisa ukuphazamiseka kwengqungquthela ye-circadian, thetha ne-sleeping specialist. Iiveki ezimbalwa zokuvavanya ngelogi yokulala okanye i- actigraphy inokuchonga uhlobo lwengxaki, kubandakanya ukungasebenzi kweeyure yakho ye-biological, kwaye kukhokelela kunyango olufunekayo ukuze ulale kakuhle ebusuku kwaye usebenze ngokufanelekileyo emini.
> Imithombo:
> Kryger, MH et al . "Imigaqo kunye nokuSebenza kweMithi yokulala." I-ExpertConsult , umxholo we-5, ngo-2011.
> Moore-Ede, MC kunye al . "Inkqubo yomzimba yokulinganisa ixesha," kwi -Clocks That Time Us . I-Cambridge, eMassachusetts, i-Harvard University Press, ngo-1984, iphe. 3.
> Peters, BR. "Iziganeko ezingabonakaliyo zokulala kunye nokuvuswa." Ukuvavanywa kwezikhalazo zokulala . Ikliniki yokulala . 9 (2014) 481-489.
> Ramsey, KM kunye noBass, J. "Iimpawu zezilwanyana zokuphazamiseka kwe-chronobiology: iseli kunye nezicubu," kwiMigqaliselo kunye neMisebenzi yokuLawula iMithi . Ehlelwe ngu-Kryger MH, uRoth T, iDement WC. USt. Louis, eMissouri, uElsevier Saunders, ngo-2011, iphe. 463-467.