Ukuphazamiseka kweRhythm yakho ye-Circadian Inokuthi ibe neziphumo
Sonke siyenzile ngethuba elithile ebomini bethu: saphule ukulala kwethu ngokuqhelekileyo kwixesha elihlukeneyo. Umzekelo, ulala embhedeni ngokuhlwa ngamahora ambalwa, vuka ukuba ubukele iindaba ezidlulileyo, uze ulale embhedeni ubusuku. Kodwa kuthekani ukuba ulala ngale ndlela yonke imihla - okanye ubusuku bonke? Ezi zihlandlo zokulala zahlula njani umgangatho wobuthongo bakho?
Kukho imiphumo ebalulekileyo enokuba yanele ukukhusela le mkhuba.
Ukulala kwixesha elifutshane kuphazamisa izandi zendalo
Ukuba unesifo esaneleyo sokuphumla, nokuba ungabikho okwaneleyo okanye ubunzima obuhle, unokufumana ubuthongo obunzima kakhulu emini . Oku kulala kunokukwenza ukwazi ukulala ulala malunga naliphi na ixesha. Kunokuba ulale ngexesha elilodwa lokulala ubusuku, ungalala ngexesha elifutshane. Oku kuyachaphazela izithintelo zendalo zangasese kunye nokuphazamisa imijikelezo evamile yokulala.
Umnqweno wethu wobuthongo uwandisa ixesha elide sivukile. Oku kubizwa ngokuba yi-homeostatic sleep drive. Oku kukhula ngokukhawuleza umnqweno wokulala kudala ixesha elide lokuba sihlale siphapheme. Siyakwazi ukumelana nale nto kwiiyure ezininzi (nokuba iintsuku), kodwa ekugqibeleni, umnqweno wokulala usisigxina kwaye silala. Oku kungenxa yokuqokelela ama-neurotransmitters, iikhemikhali kwingqondo esebenza njengempawu phakathi kweeseliti ze-nerve.
Isici sesibini esibangela umnqweno wokulala siyingqungquthela se-circadian. Njengezidalwa ezivame ukuvuka emini kwaye zilala ebusuku, isigqi sesigxina sisomeleza le ndlela yokulala. Ngezilwanyana zasebusuku, ezifana neerati, iphethini ebonakalayo ibonakalayo. Amahomoni ahlukahlukeneyo emzimbeni alandela iphethini ye-circadian.
U-Melatonin , umzekelo, uphakamisa ubusuku. Olunye u-hormone, i-cortisol, ludlala indima ebalulekileyo ekusiseni kusasa.
Ezi zimbini iinkqubo zihlangene ukukhuthaza ukulala okukhulu kunye nesifiso esinamandla sokulala ubusuku. Nangona kunjalo, ukuziphatha kwethu kunokuphazamisa ukuthambekela kwemvelo.
Indlela yokuziphatha kunye neNdima yoLwahlulo lokulala
Nangona imizimba yethu idinga ukuba silale ubusuku, asikwazi ukulandelelanisa le ndlela. Eyona nto, siza kulala ngexesha elidibeneyo ubusuku bonke, ngokuhlala zihlala malunga neeyure ezisibhozo. Nangona kunjalo, ubomi bwanamhlanje buyekelela ekuphazamiseni nasekuphazamiseni.
Iziphulo zenzeke ngokuqhelekileyo, ngokukodwa kwiindlela zokuphila eziboleka ekuphumleni kwemini. Ukutshintshana okufutshane kungabikho ukuphazamiseka kwe-homeostatic drive yakho yokulala, kodwa i-naps ehleli iiyure eziliqela inganciphisa ukukwazi kwakho ukulala emva koko. Njengoko ulala embhedeni emva kokuhlwa, unokuba nobunzima bokulala kwaye ubandezeleke .
Njengoko ubuthongo buqala ukugubungela ngokuhlwa, unokungena ngaphakathi nokulala. Oku kunokuba yinyani ngokukhethekileyo ukuba ulala ebomini wakho. I-stimuli eqhubekayo inokuphazamisa ukwazi kwakho ukuguquka ngokuqhelekileyo ukulala. Ngaphezu koko, ukuba uvuka uphinde uqale ukubukela umbukiso wakho, ubuthongo bakho buza kuhlulwa kakhulu.
Ubume bakho bokulala abufaneleki ukubandakanya i-stimuli, kwaye ukususa ithelevishini, iikhomputha kunye nezinye iziphazamiso kunokukunceda ukuba ulale kangcono.
Kwabo baqeshwe kumsebenzi wokutshintsha , isigqirha sakho se-circadian sinokunyanzelwa njengoko uphoqeleka ukuba uhlale uphaphele ubusuku kwaye ulale emini. Umgangatho wobuthongo bakho buya kuphazamiseka kakhulu kwaye unokubandezeleka ngeminye imiphumo yempilo.
Ziziphi iziphumo zokuhlukana koButhongo?
Ukwahlula ubuthongo bakho kwixesha elaphakazekileyo imini nobusuku, ingakumbi kwixesha elingapheliyo, lunokuba nemiphumo ebalulekileyo yokuqonda.
Oku kunokwenzeka, ngenxa yecandelo, ukuphuka kwendawo yokulala yobutyebi bendalo.
Ubume bokuzilalisa bubume benkcazo yemvelo yesigaba sokulala esenzeka ngexesha lokulala eliqhelekileyo. Imelelwe ngophonogram kwaye ingahlolwa ngophando lokulala olubizwa ngokuba yi- polysomnogram . Nangona iguquka njengoko sikhula, abaninzi abantu abadala baya kujikeleza ngezigaba ezahlukeneyo zokulala ngokukhawuleza. Ukuba oku kuphazanyiswa - mhlawumbi ngenxa yokuphazamiseka kokulala njenge- apnea yokulala okanye ukhetho lokuziphatha ezifana nokulala ngexesha elihlukeneyo - kukho imiphumo ecacileyo.
Esinye isiphumo esibalulekileyo sokuqhekeka kokulala yilapho kubangelwa ubuthongo bokulala. Oku kuya kwenzeka ngokungena kwi-sleep and out of sleep, ukunciphisa inani lexesha lokulala, ukubuyisela ukulala. Ubungakanani bokuba ubuthongo obuninzi bungaphinda bube bukhulu.
Ukwahlula kwakho ubuthongo phakathi kobusuku kunye no-nap naphakathi kwemini kubonakala kunemiphumo efanayo kwindlela yakho yokuxhalabisa, ukuxininisa, kunye nokukwazi ukuqonda. Ukuvuka ebusuku kukhuthaza ukulahleka njengokuba ukulala okungapheliyo kungekhona nje ngokubuyisela.
Ngoko ke, ukuba ufumana ukukhetha okuhlukanisa ubuthongo bakho phakathi kobusuku nobusuku, unokufuna ukulandela izikhokelo zokudibanisa ubuthongo bakho nokuphucula ukuphumla kwakho ngemikhwa engcono yokulala .
Imithombo:
Kryger, MH et al . "Imigaqo kunye nokuSebenza kweMithi yokulala." Elsevier , edition 5, iphe. 502-503.
Mollicone, DJ et al . "Imephu yokuphendula impembelelo yokusebenza kwemigudu yokuziphatha: ukuvavanya ukukhangela kweeshedyuli zokulala zesahlulo somsebenzi wendawo." Acta Astronautica 2008; 63 (7): 833-840.