Iingcaciso zibandakanya ixesha lokulala, ii-Circadian Rhythms, kunye neziGaba zokulala
Ngaba wakha wazibuza ukuba kutheni ubonakala uvuka malunga nexesha elifanayo ubusuku bonke okanye kusasa? Ingaba ngowama-3 ekuseni, ngo-4 ekuseni, ngo-5 ekuseni, okanye elinye ixesha-lenzeke njenge-clockwork. Ungasuka uphakamise kwiminithi ngaphambi kokuba iwashi lakho i-alamu lisetyenziswe ukuba lihambe ngesiseko esifanayo. Kutheni oku kwenzekayo? Nangona abanye bangabonisa oku kubangele ukuba bangaphilile, ngokomoya, okanye banxulumene neenguqu kwiimpawu zamandla omzimba, kunokubakho ukucaciswa kwezesayensi.
Fumanisa indima yokulala ixesha lokulala kunye nexesha lokulala, isigqi se-circadian, imijikelezo yokulala kunye nezigaba zokulala ekuzivukeni kwethu ngexesha elifanayo ubusuku bonke.
Ukuqulunqa iimbopheleleko zoMoya kunye noTshintsho lweMandla
Ngokomlando, xa kwakungekho nkcazo ecacileyo yeziganeko, izizathu zazihlala zichazwe kwihlabathi elingabonakali lomoya. "Iyure yobugqwetha" phakathi kobusuku buba yinto apho umlingo omnyama uza kuba namandla amakhulu, ngokwezo zithethe. Ukuvuka ebusuku kungachazwa njengophawu lokuphazamiseka kokulala kokulala. Kwisithethe sasendulo saseTshayina, utshintsho kwi-system yeesistim zomzimba ludibaniswa nokuvuka kumaxesha athile wobusuku kwiifestile ezimbini zeeyure. Ziziphi ubungqina bezi nkolelo?
Indima yemimoya okanye izithethi ayikwazi ukubonakaliswa kwindlela yesayensi. Nangona kukho utshintsho oluthile emzimbeni ngexesha lokulala, njengokuba kukholwa kwiyeza eliseMpuma, ezi zixhomekeke ngqo kwiinkqubo zomzimba (njenge-gallbladder, isibindi, imiphunga okanye intumbu enkulu).
Ngaphezu koko, impembelelo ye-gallbladder (okanye enye inxalenye) kwi-physiology yengqondo (apho kugcinwa khona ubuthongo) ngumsolwa. Esikhundleni saloo nto, kunokubakho ukucaciswa okubhekiselele kwiinkcazelo zethu zanamhlanje kwiinkqubo ezibangela ukulala zigxilwe ngaphakathi kwengqondo ngokwayo.
Iimpembelelo zexesha lokulala lokulala, iiRhythms Rhythms, kunye ne-Sleep Cycles
Ingcaciso eninzi kakhulu yokuhamba ngokukhawuleza ngexesha lokuvusa ebusuku ngenxa yendima yezinto ezintathu: ukulala ixesha, iziqulatho ze-circumcadian, kunye nemijikelezo yokulala.
Makhe sihlolisise ngalinye laba baphathi ngokuzimeleyo:
Ukulala ixesha kunye nexesha lokulala kwexesha
Ukuba uvuka ngexesha elinye ngobusuku, okanye kusasa, kungenzeka ukuba unxulumene nelokuba uya kulala ngexesha elifanayo ubusuku bonke. Ukuba ulungiswe ukuba uvuke emva kweeyure ezingama-6, kwaye uhlala ulala ngehora le-10, unokulindela ukuba uza kuvuka ngo-4 malunga nobusuku bonke. Kukho ukuhlukahluka.
Enyanisweni, usenokukhumbula kuphela xa ixesha liqinisekisa ubungqina bakho ukuba kuhlale kwenzeka ngexesha elithile (into ebizwa ngokuba yizinto ezikhunjulwayo zokukhumbula). Unakho ukulibala onke amaxesha ovusayo, ugqithise, uze ulale. Ukuba awuhlolisanga iwashi, awukwazi ukuba ziphi na ukuvuswa. Ngokukodwa, ukuvusa ngasekuqaleni kobusuku kunokuhamba kunye nomnqweno onamandla wokubuyela ekulaleni. Ngoko ke, ukuvuswa kungase kube mfutshane, kwaye kungabonakali xa kwenzeka.
Rhythms Circadian
Kubonakala kunendima ekhethekileyo kwisigqi se-circumcadian ngexesha lokuvusa. Kukho iinkqubo ezimbini ezibangela ukulala: i-homeostatic drive drive kunye nesalathisi sokuxwayisa i-circadian. Ngamnye unokuthatha inxaxheba ekuvuseni, kwaye ixesha elichanekileyo lingafumaneka ngenxa yokugqibela.
Ukulala kwesitya ngumnqweno wobuthongo owakha ixesha elide umntu ehlala ephapheme. Kungenxa yokuqokelelwa kweekhemikhali ngaphakathi kwengqondo, kubandakanya i- adenosine , ebangela ukuba kulele. Njengoko la manqanaba akhula, umnqweno wokulala ubonakala wanda, kwaye ekugqibeleni isidingo sokulala siba nzima. Ukulala, ubuncinci inxalenye, umgudu wokucima le miveliso ye-metabolism ukubuyisela umsebenzi ophezulu weengcuba zeengqondo.
Isiqulatho se-circadian sichaza iinkqubo ezininzi ezenzeka kwiiyure ezili-24. Ezi nkqubo zibandakanya ukulala nokuvuka, ukuguqulwa kweqondo lokubanda komzimba, nokukhutshwa kwamahomoni kufaka nalawo anokuchaphazela ukukhula kunye nemetabolism.
Isiqulatho se-circadian silawulwa yi- nucleus ye - suprachiasmatic , isakhiwo esikufuphi kwimivo ye-optic kwi-hypothalamus yangaphambili yengqondo.
Iziqulatho ze-Circadian zixhomekeke ngokusondeleyo ekutshintsheni kokukhanya kunye nobumnyama kwindawo yangaphandle. Oku kunceda ukuhambelana nomnqweno wokulala ubusuku. Iingqungquthela zokulala zesigxina se-Circadian zingakhokelela ekungahambi phakathi kwezi ziganeko. Ukukhanya okukhanya , ngokukhanya kwelanga , kusomeleza kakhulu le ndlela. Oku kungakhokelela ekuqheleni ngokukhawuleza ngexesha lokulala, ukulala, kunye nokuvuswa ebusuku.
ImiSebenzi Yokulala Nezigaba
Nangona isigqi se-circadian sinokubangela uxanduva lokulala, kukho kwakhona isakhiwo esisisiseko sokuhlala ubusuku bonke bokulala. Ngamanye amaxesha ubizwa ngokuba yi- architecture yokulala . Ubusuku bobubodwa bubonakala ngokuqhelekileyo, kodwa kukho ukuhlukahluka.
Kukho amacandelo amabini okulala : ukunyuka kwamehlo okungahambi ngokukhawuleza (NREM) kunye nokunyakaza kwamehlo okukhawuleza (REM) ukulala. I-NREM ibandakanya izigaba 1, 2, kunye no-3. Isigaba soku-1 sisona sigaba esilula kakhulu sokulala kwaye sisoloko sichazwa ngokungathi sivuke. Isigaba sesi-2 senza malunga nesiqingatha sobusuku obupheleleyo ngexesha lobusuku obuqhelekileyo. Isigaba sesi-3, okanye ubuthongo obunqabileyo, ubona ubuthongo obunzulu kakhulu kwaye ngokuqhelekileyo kubakho ngaphezulu kwisithathu sokuqala sobusuku, kunye nobukho obuphezulu kubantu abancinci. Ukulala kwe-REM kubonakaliswe ngamaphupha acacileyo kunye nokukhubazeka kwezihlunu zomzimba, ngaphandle kwezinye zezinto ezinxulumene nokuhamba kwamehlo nokuphefumla.
Umzekelo walezi zigaba zokulala uhluka ngobusuku obunye ukuya kutsho. Njengomgaqo oqhelekileyo, ubuthongo obuqhelekileyo buhamba phambili ukusuka ekuphumeni ngokukhawuleza ukuya kwiindawo ezinzulu zokulala. Phantse yonke imizuzu engama-90 ukuya kwe-120, ukulala kwe-REM kwenzeka. Ekugqibeleni kwe-REM, kunokuhlaliswa okufutshane njengoko izicwangciso zokulala zisetyenziselwa kwakhona. Izigaba ze-REM zingaphaya ixesha elide ukuya kusasa, kwaye ubuthongo obuninzi be-REM buhlala kwisithathu sokugqibela sebusuku. Ngoko ke, malunga neeyure ezingama-2, kuyinto evamile ukuvuka ebusuku. Ukuba umntu ubona ixesha lokulala, le mivuko iya kuba yinto efanayo.
Ezinye izinto ezibangela ukuba zivuselele
Ngaphandle kweendlela eziqhelekileyo zokulala eziqiniswe ngexesha lokulala ngokuqhubekayo, isigqi se-circadian, kunye neemeko zokulala zendalo, kunokubakho nezinye izinto ezibangela ukuvuswa kwangethuba.
Cinga indima yengxolo yendalo. Ukuba iqabane lakho lokulala linalo i-alamu esetyenziswe ngexesha elifanayo njalo ekuseni, kwaye kwenzeka ukuba ungayi kuvuka, oku kuya kuphazamisa ukulala kwakho. Ukongezelela, ummelwane oshiya kusasa unokungaphazanyiswa. Isikhathi sebhasi okanye isitimela sinokuthi sihlale silala ngokulala. Abantwana kunye nezilwanyana nazo zikhokelela ekuvukeni okuhluka kancinci imihla ngemihla, nangona ngeveki xa unokukhetha ukulala.
Kwakhona kubalulekile ukuqwalasela indima yokuphefumula okuphazamisekile ukulala njengokulala kwe- apnea ekwandayo ngexesha lokulala kwe-REM. Ukuphumla kwemisipha yomoya kungabangela ukuphazamiseka kokuphefumula okuphazamisa ngokukhawuleza. Ukuba uneminye impawu ehambelana nayo, kubalulekile ukuba ufune ukuphononongwa ngugqirha ogqwesileyo oqinisekileyo webhodi kwaye uvavanye ukuvavanya ukuphazamiseka kwe-apnea yokulala.
ILizwi
Ekugqibeleni, kuqhelekile ukuba uvuke ebusuku. Misa i-alamu, kodwa ungakhangeli iwashi ebusuku. Ukuba uvuka kwaye ungayiva i-alamu, akusisithuba sokuvuka. Zama ukugqitha uze uphinde ulale. Ukuba ezi zivuko ziya kusasa, unokuba nzima ukubuyela ekulala. Esikhundleni sokulala ulala embhedeni, ukuba uvukile iminyaka engaphezu kwe-15 ukuya kwe-20, vuka uphinde uqale usuku lwakho kusasa. Ukuba ukuvuswa ngexesha elifanayo ubusuku bonke buphazamisa ukukwazi kwakho ukulala ngokwaneleyo, phuma ufumane uvavanyo olongezelelweyo kunye nokuvavanywa kweemeko ezinjenge-insomnia kunye ne-apnea yokulala.
> Imithombo:
> Kryger, MH et al . "Imigaqo kunye nokuSebenza kweMithi yokulala." I-ExpertConsult , i-6th edition, 2016.
> 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.