Inkcazo ye-Zeitgeber kunye nendlela ehambelana ngayo nokulala kwee-Circadian Rhythms
Kunokwenzeka ukusetha kwakhona iwashi yangaphakathi lomzimba ngokubhengezwa kwimiqondiso ethile yexesha ukusuka kwimeko. Ziziphi iimpawu zexesha le-zeitgeber kwaye zithintela njani iwashi zangaphakathi ezilawula ukulala, ukukhululwa kwehommoni kunye nezinye iinkqubo? Qaphela indlela ukukhanya, ukushisa, ukutya, kunye nokuzilolonga kunokudlala indima kwaye kwenzekani ukuba ezi zibonakaliso zesigqi se-circadian zilahlekile.
Iyintoni Ingcaciso ye-Zeitgeber?
Ukusuka kwisiJamani "umnikezeli wexesha," uZeitgeber ubhekisela kuyo nayiphi na indlela yokuphuma yangaphandle ekwazi ukusetha inkqubo yokugcina ixesha lezinto eziphilayo. Kubantu, inkqubo ye- circadian , okanye iwashi ye-biological , ilawulwa yi-zeitgebers. I-pacemaker ephakathi ikhona kwi- nucleus ye - suprachiasmatic ye-hypothalamus yangaphambili yengqondo.
Nazi ezinye zeitgebers ezimbalwa kunye nendlela ezichaphazela ngayo ubuthongo bakho:
Ukukhanya kwemini
Ukukhanya ngenye yezona zegegegu ezibalulekileyo ezichaphazela ukulala. Ukukhanya kuthonya iwashi yangaphakathi ngaphakathi kwiiseli ezibuhlungu kwi-retina yamehlo. Iiseli zixelela umzimba wakho xa kusemini kwaye xa kusuku, okukunceda ukulawula umjikelezo wakho wokulala. Ngaphambi kokusungulwa kwebhubhane, abantu balala xa ilanga lihleli kwaye liphaphama njengoko lisuka. Kodwa ngoku, ukungabikho kokukhanya okungekho emveni kwelokuhlwa (ikakhulukazi ukusuka kwizikrini ) kunye nokungabikho kokufikelela kwimihlaba yelanga xa usebenza eofisini, kunokubangela ukuba kunzima ukulala.
IShedyuli yeShedyuli
Xa udla ebusuku kunokuchaphazela nendlela olala ngayo. Ukutya kamva ebusuku kulungile, ngokude udla ngexesha elifanayo ubusuku bonke. Ngaphandle koko, unokuba namandla amanqanaba ahlukeneyo ngexesha oqhele ukuzama ukulala, okungawususa isigqi sakho se-circumcadian.
I Shedyuli yoHlelo
Njengeshedyuli yesidlo sakho, xa usebenzise umzimba unokuchaphazela umjikelezo wakho wokulala. Akuninzi xa usebenzisa, kodwa ngaphezulu xa ixesha lakho lihambelana. Ukuba umzimba wakho usetshenziselwa ukusebenzisa ubusuku bonke, kodwa ke uyitshintshela kwaye uqhube umsebenzi wokusa kusasa ekuseni ngolunye usuku, ungalindela ukubona inguqu ebuthongweni bakho.
Ukushisa
Kukho ubungqina bokuthi ukuhla kweqondo lokushisa kunceda ukutshintsha umzimba ukuba ulale. Iqondo lokushisa lomzimba ngokuqhelekileyo lidibanisa ngokusa kusasa (malunga ne-4 AM), enokuthi inxalenye inokugcina ukulahleka kobushushu obuya kwenzeka kunye nomda omkhulu phakathi komzimba kunye nendalo yendalo. Abantu abaninzi balala bhetele ngokugcina iifestile zivulekile ebusuku. Ukupholisa kunokukunceda ukuguquka ukulala nokukhulula ukulala. Xa ubushushu bulawulwa kwaye bugcinwe rhoqo, lo mqondiso ungase ulahleke.
Indlela Zeitgebers Yitshintsha Ngakanani Ixesha
Njengoko uneminyaka yobudala, ubuchule bakho beengqungquthela zengqungquthela kwixesha litshintshi. Oku kungachaza ukuba kutheni ukutya i-pizza ngo-2 AM ngaphambi kokulala ekholejini kwakubonakala kungathinteli umgangatho wobuthongo bakho, ngeli xesha ngoku nokuba utshintsho olulula kwizinto eziqhelekileyo lubonakala lunempembelelo kwiindlela zakho zokulala . Ukulawula ishedyuli kunye nokufumana iindlela zokufumana ukukhanya kwelanga kusenokukunceda ukuba ubuyele kumzila xa ubuthongo bakho bubunzima.
Izibonakaliso zengxaki yokulala
Ukuba usoloko udiniwe kwaye ubukhulu bakho bokulala bubuthathaka ngexesha lonke, unokuba ne- circadian isiginci sokulala kwesifo . Imiqondiso yesifo sokulala iquka:
- Ukuba nobunzima bokuqalisa ubuthongo
- Ukulwela ukulala, ukuvuka rhoqo ebusuku.
- Ukuthambekela ukuvuswa kakhulu kusasa kwaye ungakwazi ukubuyela emva ukulala.
- Ukulala akungabikho kwempahla okanye ubunzima obuphantsi.
Thetha ugqirha wakho ukuba uyakrokrela ukuba unesifo sokulala. Utshintsho olulula olwandisa uxhumano lwakho kwendalo yendalo, njengobuncwane bokukhanya kwelanga, lunokuba luncedo ukulawula iwashi ye-biologic kunye neendlela zokulala.
Imithombo:
UAdam K. (1980). Iindlela zokutya kunye nokulala emva kokulala ngexesha lokulala. SLEEP, 3 (1), 47-58.
I-American Academy yoLondolozo lweMpilo. (2008). I-Circadian Rhythm Sleep Disorders. Ibuyiswe ngoJanuwari 22, 2016.
Ulwahlulo lweMithi yokulala kwiSikolo sezoTyhulo saseHarvard. (2007, Disemba 18). Izinto ezingaphandle ezichaphazela ukulala. Ibuyiswe ngoJanuwari 22, 2016