Zamoyo zonse zimakhala ndi nthawi, kapena 'clock,' yomwe imayang'anira nthawi ya ntchito ndi kusagwira ntchito. Maola awa amadziwika ngati ma circadian nyimbo ndipo amayang'ana kayendetsedwe ka kayendedwe ka thupi ndi kachilengedwe kamene kamasinthasintha pa nthawi ya maora 24. Mwinamwake mwazindikira zizoloŵezi zanu nokha, kumverera molimbika kwambiri ndi kukhala tcheru pa nthawi zazikulu za tsikulo ndi zochuluka zowonongeka ndi kuthamanga nthawi zina za tsikulo.
Ngakhale anthu ambiri amatchula zizindikiro za circadian monga njira imodzi, palinso mawonekedwe a thupi angapo omwe amasokoneza tsiku lonse. Mwachitsanzo, kuchenjeza maganizo kumawonjezeka kawiri pa tsiku pa 9 AM ndi 9 PM, pamene mphamvu ya thupi imakhala ikufika pa 11 AM ndi 7 PM.
Momwe Thupi Lanu Limakhalira "Nthawi"
Gulu laling'ono la pafupifupi 20,000 neurons mu hypothalamus limayendetsa thupi lanu zambiri zozungulira circadian . Chodziŵika ndi mutu wa suprachiasmatic (SCN), malo olamulira olamulira ameneŵa ndi omwe amayenera kuchita monga thupi la mkati mwa pacemaker. Ngakhale njira zeniyeni zogwirira ntchitoyi sizidziwika bwino, zofunikira zachilengedwe ndi zofunika. Kuwala kwa dzuwa kumakhala kotheka kwambiri, kuyendetsa ndondomeko yathu ya kugona tsiku ndi tsiku .
Ndiye kuwala kwa dzuwa kumakhudza bwanji nyimbo za circadian? Pamene kuwala kwa dzuwa kumachepetsedwa pakutha kwa tsikulo, mawonekedwewa amatumiza chizindikiro kumutu wa suprachiasmatic. Kenaka, SCN imatumiza zizindikiro ku pineal gland kuti kuwonjezeredwa kwa homoni melatonin.
Mahomoni amenewa amathandiza kuchepetsa ntchito ndipo zimakupangitsani kuti mukhale ogona.
Kodi N'chiyani Chimachitika Ngati Kuwala kwa Dzuwa kulibe?
Pakhala pali kuchuluka kwa kafukufuku pa zomwe zimachitika kumayendedwe a circadian pamene chilengedwe cha dzuwa chimasokonezedwa. Kafukufuku wa zachipatala wasonyeza kuti anthu omwe ali osabereka kawirikawiri amakumana ndi vuto la kugona chifukwa cha kusowa kwathunthu kwa chilengedwe.
Anthu omwe amachita masewera olimbitsa thupi kapena maulendo kawirikawiri amakhalanso ndi chikhalidwe chawo chachilengedwe.
Muzofufuza zina zazikulu za ma circadian nyimbo, ophunzira adakhala pansi pamagulu a masabata kapena miyezi panthawi. Kuchokera kuzinthu zonse zakuthambo, zigawo za circadian za ophunzirawa zinayamba kusintha pa maola 25 koma osati ma ora a 24 ora. Kuonjezera apo, zambiri za thupi zomwe zinagwirizanitsidwa kale zidawongolera. Pogwiritsa ntchito zizindikiro za kuwala kwa dzuwa, ziwalo zambiri za thupi zimagwira ntchito mofanana. Pamene zowonongeka zonse zakuthambo zimachotsedwa, mawotchiwa amayamba kugwira ntchito pazinthu zosiyana.
Mfundo Zochepa Zofunika Kuzikumbukira
- Masankhulidwe anu a circadian amamangidwa ndi kuwala kwa dzuwa.
- Kusokoneza njirazi kungapangitse kugona kosauka kapena kovuta.
- Popanda chizindikiro, anthu amakonda kugwira ntchito pa maola 25.
- Miyendo ya Circadian imakhudzanso kutentha kwa thupi, kumva ululu, kuzindikiritsa maganizo, mphamvu ya thupi, ndi mphamvu.
Mmawa Lark kapena Night Owl
Kodi mungadzifotokoze nokha ngati munthu wam'mawa kapena munthu wausiku? Anthu omwe amatchedwa m'mawa amakonda kukwera ndi dzuwa ndipo amakwaniritsa zambiri m'mawa oyambirira a tsikulo.
Anthu ausiku amakonda kugona ndikudziona kuti ndi opindulitsa kwambiri nthawi yamadzulo.
Ngakhale nkhumba za usiku nthawi zambiri zimadzikakamiza kuti zikhale zowonongeka mofulumira chifukwa cha ntchito ndi sukulu za sukulu, ndipo zikhoza kukhala zabwino kwa zifukwa zingapo. Kafukufuku wasonyeza kuti anthu a m'mawa samangokondwa kwambiri kuposa anzawo omwe amatha kugona, ndipo amakhalanso ndi thanzi labwino.
Kafukufuku wina waposachedwapa anapeza kuti anthu amene amasankha kukhala osakhalitsa amakhala ndi vuto lalikulu la mtima kuphatikizapo kutaya kwa mtima komanso kuthamanga kwa magazi. Sizinali zokhazo, iwo anali ndi zofooka zosauka ndipo sankagwira ntchito mwakhama.
Kafukufukuyu adapezanso kuti mitundu yonse ya m'mawa ndi yamadzulo imatha kuthetsa nkhawa m'mawa oyambirira ngati tsikulo. Kotero nthawi yotsatira mukakumana ndi ntchito yodetsa nkhaŵa kapena ntchito yophunzitsa sukulu, yesetsani kugwira ntchito mmenemo mmawa osati madzulo. Mwa kuyika zinthu mpaka mtsogolo masana, ndiye kuti mukudzipangira okha nkhawa zomwe zingasokoneze ubwino wanu.
Ngakhale kusiyana kwanu pa nthawi yanu yokhayokha kungakhudze ngati muli msuzi wam'mawa kapena usiku, pali zinthu zingapo zomwe mungachite kuti musinthe mawonekedwe anu mkati ndikuyamba kulankhulana tsiku lomwelo kale.
Zinthu zingapo zomwe mungayese ndizo:
- Sungani nthawi yanu mwanzeru masana. Pezani zinthu kale ndipo musamangokhalira kuchita khama kuti musamangokhalabe kumapeto.
- Pewani kulira kwakukulu ndi kusokoneza maganizo nthawi yamadzulo. Kupita ku phwando la usiku watha kapena kukacheza ndi ogona nawo amene akusewera masewera a pakompyuta kapena kuonera mafilimu angakuchititseni kumva kuti simukugona. Ganizirani podzipereka nokha madzulo kuti muzitha kuchoka pa zovuta za tsikulo.
- Tsatirani ndondomeko yogona tulo. Yambani kugona nthawi imodzimodzi usiku uliwonse kuti mukadzutse mmbuyomo popanda kugona tulo.
Malinga ndi akatswiri ogona, zingatenge kwa mwezi umodzi kuti zikhazikitse ndondomeko yatsopano yogona / kugona. Onetsetsani pa izo, komabe, ndipo mwamsanga mungatenge ubwino wokhala munthu wammawa.
Zolemba:
Whitbourne, SK (2012). Munthu Wammawa Kapena Munthu Wachisanu? Momwe Thupi la Thupi Lanu Limakhudzira Moyo Wanu, Psychology Today. Kuchokera ku http://www.psychologytoday.com/blog/fulfillment-any-age/201209/morning-person-or-evening-person-how-your-body-s-clock-affects-your-
Thun, E., Bjorvatn, B., Osland, T., Steen, V., Sivertsen, B., Johansen, T., ... & Pallesen, S. (2012). Kuvomerezeka kwachitsitsimutso kuphunzira masabata asanu ndi awiri-madzulo. Katswiri wa zamaganizo a ku Ulaya, 17 (3), 222-230. onetsani: 10.1027 / 1016-9040 / a000097