Ukubonakaliswa Kokukhanya Kunokunceda Ukulala ixesha kunye nokunyamezela
Iziqulatho ze-Circadian zidibanisa ukuqonda. Xa ufunda ngeengcamango ezisisiseko, enye ibaluleke kakhulu: ukunyanzelisa. Yiyiphi imigaqo yeengqungquthela ze- circadian kwaye ingazichaphazela njani ukulala? Funda iindlela ezithintelayo kunye nendlela ukukhanya okulula kunye ne- melatonin kunokunciphisa ukusilalisa ngokuphazamisa ukulala ixesha.
Isingeniso esifutshane kwiRiccadian Rhythms and Sleep and Wakefulness
Iziqulatho ze-Circadian zichaza iipatheni zemisebenzi yomzimba elandela umjikelezo weeyure ezingama-24.
Ezi ziquka ukushisa komzimba, ukuguquka kwehommone, kunye nexesha lokulala nokuvuka.
Ukwakhiwa kwi-genetics nganye yeseli emzimbeni iwashi ukuba amaxesha angaphakathi iinkqubo zangaphandle. Oku kulungelelanisa ukufumaneka kwezibonelelo. Cishe yonke into eyaziwayo ehlabathini isenendlela ezifanayo. Nangona zihleliwe kwiijisi zethu, iwashi yangaphakathi ingabonakali ngokucacileyo ubude beentsuku ze-geological. Ngamanye amazwi, iwashi zethu zangaphakathi zivaliwe.
Esikhundleni sokusebenza kwiiyure ezingama-24, uninzi lwamawashi ethu angaphakathi asebenza ngexesha elide. (Ngokuthakazelisayo, kukho abantu abangabonakaliyo abahamba ngokukhawuleza.) Umlinganiselo walo mdahluko phakathi kwewashi yangaphakathi kunye nobude busuku bobusuku obungaphandle buhluka. Inokuthi ikhutshwe njengemizuzu embalwa ngosuku - okanye ngamanye amaxesha.
Ingqungquthela ye-circadian ithintela kakhulu umnqweno wokulala kwaye isebenza njengombonakaliso wokuxwayisa ukuze uhlale uvuka.
Uhlobo olungenangqiqo ngexesha kunye newashi eqhuba ixesha elide liza kubangela umntu ukuba afune ukuhlala emva kwentsuku kamva ubusuku bonke aze avuke kamva kwintsasa nganye. Kukho into efunekayo ukusetha kwakhona lo mkhwa, kwaye yilapho kungena khona ukungena.
Yintoni Ukuxhomekeka?
I-Entrainment kukuvumelanisa okanye ukulungelelaniswa kwesigqi se-clock ye-biological, kubandakanywa isigaba sayo kunye nexesha, ukuya kwixesha langaphandle, njengomjikelezo omnyama wokukhanya.
Ngendlela elula, yindlela indlela ii-clock zangaphakathi zethu zibuyiselwa ngayo ukuze zibonise amaxesha emvelo emini nasebusuku ezenzeka kwindawo yethu. Uqeqesho luyakuchaphazela ixesha lokulala nokuvuka. Inokuba nayo inendima ekunciphiseni ubude beendawo zokulala.
Indlela yokuQinisa iqhubekile kunye nesizathu sokuba kungenjalo
Uqeqesho luya kwenzeka ngokuqhelekileyo ngokukhanya okukhanyayo okuchaphazela i -nucleus ye - suprachiasmatic yengqondo. Emva kokuvuswa, ilanga lelanga lingenomphumo omkhulu wokuqalisa inkqubo yokuhlala iphapheme kwaye iphele ixesha lokulala. Ukongeza, iyakwazi ukusetha ixesha lokulala, ukuyihambisa ngaphambilana. Ngenxa yoko, umnqweno wokulala ubusuku ngaphambili, oku kunokunciphisa ukulahla.
Ngaphandle kokubona ukukhanya, njengoko kwenzeka kwiimpumputhe ngokupheleleyo, iingxaki ze-circadian ziyakhula. I-Melatonin inokuba luncedo kulolu xwebhu njengesignali sangaphandle ukuqalisa iinkqubo zokukhuthaza ukulala. Ngelishwa, i-melatonin ingaba yinkxaso yokulala ebuthakathaka phakathi kokubona nokukhanya okulula kunokuthatha inxaxheba ebalulekileyo.
Iintlupheko ezinxulumene nokulahlekelwa kweQumrhu
Xa ukuqhutyelwa kweenkqubo zangaphakathi kwiimeko zangaphandle kuphazamiseka, ezinye iingxaki zokulala ze-circadian zingabangela.
Ezi ziquka:
- Ukulahla i-Sleep Phase Syndrome
- Advanced Sleep Phase Syndrome
- Ezingezi-24
- Ukulala okungaqhelekanga-I-Rhythm
Ukongezelela, abanye abantu bafumana iimpawu ze-jet lag xa ukuhamba kwiindawo ezininzi zengxowankulu kudibanisa iziqulatho zangaphakathi kwiimeko zangaphandle.
Ngokuxhomekeke kwixesha lokuziphatha kwangaphakathi ekubhekaneni nokulala okanye ukuvuka, ukulala nokulala ubusuku kunokubakhokelela.
Ukuba ukholelwa ukuba unokubandezeleka kweempawu zesifo somculo we-circadian, zama ukugcina ishedyuli yokulala rhoqo kwaye ufumane imizuzu eyi-15 ukuya kwe-30 yelanga ekuvukeni. Gwema ukulalisa emini kwaye ulale xa uziva ulele.
Zama ukufumana iiyure ezaneleyo zokuphumla, kubantu abadala abaninzi, oku kuthetha ukuba iiyure ezi-7 ukuya kwezi-8 zokulala ebusuku.
Ukuba uqhubeka ulwabalaza, thetha nodokotela olele malunga nonyango ongakumbi.
> Umthombo:
> I-American Academy ye-Medicine Sleep. Ulwahlulo lwamazwe ngamazwe okuphazamiseka kokulala, 3rd ed. Darien, IL: I-American Academy yoLwazi lweMpilo, ngo-2014.