Ubusuku Bokulala Ubuthakathaka njengokuba i-Circadian iValting Signal Dips
Njengoko ubuyela emsebenzini wakho emva kokutya kwamasemini, unokuba uzibuze: Kutheni ndilale kakhulu emini? Ingaba usebenzisa amagama anjengokulala, ukulala , ukhathala, okanye ukukhathala ukuchaza le mizuzu emini-ntsimbi, kutheni kwenzeka? Ewe, inokwenene inxulumene nokudibanisa okwemvelo kwisiginali sokuxwayisa kwisigqi se-circadian.
Ngaba Ubuthongo Bubangelwa Kukutya Ukutya ngexesha lokutya?
Kuqhelekile ukuba uzive ulala emva kokutya kwesidlo sasemini.
Abanye abantu banokucinga ngokuphosakeleyo ukuba kuhambelana nokusetyenziswa kokutya. Ngokukodwa, abanye bakholelwa ukuba kukho utshintsho oluphawulekayo ekuphumeni kwegazi ukusuka kwingqondo ukuya kwisisu okanye kumathambo esiswini ukuze kuncedwe ekutyeni. Nangona oku kuvakalayo kukuzwakala, ayiyi kuyenza loo nto ingqiqo. Ukuba ngaba kunjalo, kutheni singayivakalelwa nje ngokulala emva kokutya kwasekuseni okanye emva kokutya? Inyaniso kukuba ukulala kuhambelana nokutya kwaye kungenxa yesinye isizathu.
Ngaba i-Melatonin ekudleni kunokukhokelela ekubusweni?
Abanye bangatsho nje ukuba kukho izinto ezinokutya ezibangela ukulala. Ngokomzekelo, kukho amancinci amazinga ehomoni okuthiwa i- melatonin . Nangona i-melatonin inendima ebalulekileyo ngexesha lokulala, amazinga aphantsi ekudleni ayinakwenzeka ukuba abe nempembelelo ebalulekileyo. Kukho ezinye ukutya ezinokukwenza uzive ulele, ikakhulukazi i-turkey kunye nokutya okuqukethe i-tryptophan.
Ukongeza, ukusela utywala kunokubangela ukulala. Kwiimeko ezininzi, oku akusikho nto ebangela ukuba ubuthongo emva kokuhlwa kwasemini, nangona kunjalo.
Umsebenzi weRhythm ye-Circadian emva kobusuku bokulala
Enyanisweni, ayinanto yokwenza ukutya okudliwayo (okanye ukuba ukutya kuye kwenzeka konke). Kunoko, kunento eninzi yokwenza kunye nexesha lezemvelo lokunyuka kwendlela yokulala.
Kukho iziganeko ezibini ezifaka isandla kule: i-homeostatic sleep drive kunye nesigqi se - circadian . Umzila wokulala ubangelwa ukwakhiwa ngokukhawuleza kweekhemikhali ngaphakathi kwengqondo ebizwa ngokuba yi- adenosine . Kuthe ixesha elide lokuba umntu ahlale ephapheme, i-adenosine ngakumbi iqokelela, ekhokelela ekubeni umnqweno wokulala. Oku kufinyelela kwinqanaba layo ngaphambi kokulala, kodwa liphezulu nangemuva xa kuthelekiswa nokusa.
Inkqubo yesibini egalela ngokungaqhelekanga ukulala isingqungquthela se-circadian. Ingqungquthela ye-circadian ngokwenene ngumzekelo wesiginali sokuxwayisa. Yandisa yonke imihla ukuze sihlale siphapheme size sihlangabezane namazinga akwandayo e-adenosine. Kukho ihlombe okanye ukudibanisa kule patheni kwimini yamandulo, ngokuqhelekileyo kwiiyure ezingama-7 ukuya kweyure-9 emva kokuvuswa. Xa isibonakaliso sokumangalisa sidibanisa, ubuthongo obubonakalayo bubonakala, kwaye siziva silele.
ILizwi
Nangona uziva ulele emva kokuhlwa kwasemini kunokucaciswa, kunokubakho amaxesha apho silele kakhulu. Ukuba silala ngokulala , le nto emva kokuhlwa kwasemini inokuthi yenzeke ngakumbi. Ukongezelela, ukuphazamiseka kobuthongo obunjengobungqingili bokulala obunokubangela ukuba le nto ibe nzima.
Ukumelana nokulala okuqhubekayo kwimini yamva, unokuzama ukusebenzisa i-caffeine okanye uthathe umzuzu omncinane we-10-20.
Ngethamsanqa, ukuba unyanzelekile, eli xesha liya kudlula kwaye uya kufumana ukuba uzive uphinde uqaphile kwimiba yeeyure.
Umthombo:
Kryger, MH et al . Imigaqo kunye nokuSebenza kweMpilo yokulala. Elsevier , edition 6, 2017.