Zonke iintlobo zinexesha lokuvala ixesha, okanye 'iwashi,' elawula ixesha lokusebenza nokungasebenzi. Lawa mawashi ayaziwa njengeengqungquthela ze-circadian kwaye abhekise umjikelezo weenkqubo zenyama kunye ne-biological ezishintshayo kwixesha eli-hora eli-24. Mhlawumbi uye waphawula ukuthambekela ngokwakho, uzive unamandla kwaye uqaphele ngexesha leentshukumo zemihla kunye nokugqithisa ngakumbi kunye nokuhlaselwa ngamanye amaxesha emini.
Ngelixa abantu abaninzi babhekisela kwisigxina se-circadian njengenkqubo eyodwa, kukho ngokwenene inani leeyure zomzimba eziye zanyusa yonke imihla. Ngokomzekelo, ukulumka kwengqondo kuthatha ukuphakama kabini ngosuku ngemini ye-9 ekuseni ne-9 kwe-PM, ngelixa amandla ombonakalo athambekela kwi-11 AM ne-7 PM.
Indlela Umzimba Wakho "Ugcina Ixesha"
Iqoqo elincinci lama-neurons angama-20,000 kwi-hypothalamus ilawula imizimba yakho yeengqungquthela . Eyaziwayo njenge-nucleus ye-suprachiasmatic (SCN), eli liziko lokulawula eliphambili lijongene nokusebenza njengomzimba wakho wangaphakathi. Ngelixa iindlela ezichanekileyo zendlela oku kusebenza ngayo le nto ayibonakali kakuhle, kubalulekile ukubaluleka kokusingqongileyo. I-Sunlight mhlawumbi iyona ebonakalayo, ilawula ixesha lethu lokulala .
Ngoko ukukhanya kwelanga kuthinteka njani kwisigxina sakho se-circumcadian? Njengoko ukukhanya kwelanga kuyancipha ekupheleni komhla, indlela ebonakalayo ithumela imiqondiso kwi-nucleus ye-suprachiasmatic. Emva koko, i-SCN ithumela iimpawu kwi-pineal gland ukunyusa umveliso we-hormone melatonin.
Ukwanda kwe-hormone kunceda ukunciphisa imisebenzi kwaye kukukwenza uzive ukhululekile.
Yintoni Eyenzekayo Xa Kukho Ukukhanya Kwelanga?
Kuye kwaba nenani elikhulu lophando malunga nento eyenzeka kwiziqulatho ze-circadian xa iimpawu zelanga zelanga ziphazamiseka. Uphando lwezonyango luye lwabonisa ukuba abantu abangaboniyo ekuzalweni bahlala bebunzima kunye nokujikeleza kwabo ukulala ngenxa yokungabikho ngokupheleleyo kwezinto zokukhanya kwendalo.
Abo bawenza umsebenzi wokutshintshwa okanye ukuhamba ngokuphindaphindiweyo baxhomekeke ekubeni neengcamango zabo zendalo ziphazamisekile.
Kwezinye iinjongo eziphambili zeengqungquthela ze-circadian, abathathi-nxaxheba bahlala kwiiyunithi ezingaphantsi kweeveki okanye kwiinyanga ngelo xesha. Ukuxhomekeka kuzo zonke iziqalo zokukhanya zendalo, iziqulatho ze-circumcadian zala bathathi-nxaxheba baqala ukutshintsha kwi-hora ye-25 kuneeyure eziqhelekileyo zeeyure ezingama-24. Ukongezelela, ezininzi zeempawu zomzimba zangaphambili ezichanekileyo zatshintshiweyo. Xa zibonakaliswe kwimiqondiso yokukhanya kwelanga, ezininzi iziqunto zomzimba zisebenza kwishedyuli efanayo. Xa zonke iziqalo zokukhanya zendalo zisuswe, lawa maxesha amaxesha aqala ukusebenza kwiishedyuli ezahlukeneyo.
Iingongoma ezimbalwa ezibalulekileyo zokukhumbula
- Iingcamango zakho ze-circadian ziboshwe ekukhanyeni kwelanga.
- Ukuphazamisa le patheni kungakhokelela ekuhluphekeni okanye kubuthongo obunzima.
- Ngaphandle kwempawu zokukhanya, abantu bavame ukusebenza kwihedyuli ezingama-25.
- Iziqulatho ze-Circadian zichaphazela ukushisa komzimba, ukukhathazeka kwentlungu, ukuphaphazeka kwengqondo, amandla omzimba, kunye neengqondo.
Morning Lark okanye Night Owl
Ngaba unokuzichaza njengomntu ongasentla okanye umntu wobusuku? Abantu abathiwa kusasa bathanda ukuvuka ilanga baze bafezekise kakhulu kwiiyure zokuqala zomhla.
Abantu basebusuku, ngakolunye uhlangothi, bakhetha ukulala kwaye bazicabange bezona zinto zivelisa kakhulu ngeeyure zokuhlwa.
Ngaphandle kwezibhozo zasebusuku zivame ukuzifumana ziphoqeleke ukuba zikhuphuke ngokukhawuleza ngenxa yokusebenza kunye nezikolo zezibophelelo, kwaye kuvela into enokuba yinto entle ngenxa yezizathu ezininzi. Uphando luye lwabonisa ukuba abantu basentsimini abahlali benovuyo ngaphezu koontanga lwabo lokulala, bahlala bephilile.
Olunye uphando olutshanje lufumanise ukuba abantu abakhetha ukuhlala emva koko bathambekele ekusebenzeni okubi komzimba kubandakanya izinga lentliziyo kunye nexinzelelo lwegazi. Akunjalo kuphela, bahlala belele ukulala kwaye babengenakwenzeka ukuba baphumelele.
Uphando lufumanise ukuba iintlobo zentsasa nakusihlwa zingcono zokusingatha uxinzelelo kwiiyure zokuqala ukuba usuku. Ngoko ngexesha elilandelayo xa ubhekane nomsebenzi oshukumisayo wokukhathazeka okanye iprojekthi yesikolo, zama ukusebenza kuyo kusasa kusasa kwimini. Ngokubeka izinto kude kube yimini emini, ngokwenene udala uxinzelelo olungakumbi kuwe okokugqithiseleyo kunokuchaphazela umgangatho wobuthongo bakho.
Nangona ukungafani komntu kwixesha lakho lezinto eziphilayo kunokuchaphazela ukuba unobumba bentsasa okanye i-owl ebusuku, kukho izinto ezimbalwa ongayenza ukutshintsha iwashi yangaphakathi lakho kwaye uqale ukubingelela ngosuku oluthile ngaphambili.
Izinto ezimbalwa ongazama ngazo ziquka:
- Lawula ixesha lakho ngokufanelekileyo emini. Yenza izinto ezenziwe ngaphambili kwaye ugweme ukukhawuleza ukwenzela ukuthintelwa ukuba uhlale ixesha elide ukugqiba iiprojekthi.
- Gwema imisindo ephakamileyo kunye neemeko zentlalo ngokukhawuleza ngexesha lokuhlwa. Ukuya kwindibano yobusuku bexesha elidlulileyo okanye ukuxhoma kunye nabahlali ohlala nabo abadlala imidlalo yevidiyo okanye ukubukela iifilimu kunokushiya uzive ukhululekile kwaye ungakwazi ukulala. Gxininisa ekuzinikeni ixesha lokuhlwa ukuze ukhulule kwiingcinezelo zolu suku.
- Landela ishedyuli yokulala ngokuqhubekayo. Qala ukulala ngexesha elifanayo ubusuku bonke ukuze uvuke kwangaphambili ngaphandle kokuziva ulele ubuthongo.
Ngokutsho kweengcali zokulala, kungathatha inyanga ukuseka isimiso esisha sokulala / sokulala. Namathela kuyo, nangona kunjalo, kwaye ngokukhawuleza uza kuvuna iinzuzo zokuba ngumntu osasa.
Iingxelo:
I-Whitbourne, SK (2012). Umntu waseMasini okanye umntu wohlwayi? Indlela iWatch Clock yakho ichaphazela ngayo Ubomi bakho, i-Psychology Today. Kubuyiselwa kwi-http: //www.psychologytoday.com/blog/fulfillment-any-age/201209/morning-person-or-venven-person-how-your-body-s-clock-affects-your-
Thun, E., Bjorvatn, B., Osland, T., Steen, V., Sivertsen, B., Johansen, T., ... & Pallesen, S. (2012). Ukufundwa kwe-actigraphic confirmation of seven morningness-eveningness inventories. I-European Psychologist, 17 (3), 222-230. i-doi: 10.1027 / 1016-9040 / a000097