Kodi Kudzipereka N'kutani? Zisonyezero Zanthawi Zisintha Bwalo la M'kati, Zitsanzo Zogona

Tanthauzo la Zeitgeber ndi momwe Zimagwirizanirana ndi Kugona kwa ma Circadian Rhythms

N'zotheka kubwezeretsanso mawonekedwe a mkati mwa thupi mwa kuwonetsa nthawi zina zozizwitsa kuchokera ku chilengedwe. Kodi zizindikiro izi zimakhala zotani ndipo zimakhudza bwanji nthawi yomwe imayendetsa kugona, kutulutsa mahomoni, ndi njira zina? Zindikirani momwe kuwala, kutentha, zakudya, ndi masewera olimbitsa thupi zingathandizire ndi zomwe zimachitika ngati zizindikiro izi za nyimbo za circadian zitayika.

Kodi Tanthauzo la Zeitgeber N'chiyani?

Kuchokera ku Chijeremani kuti "wopereka nthawi," Zeitgeber amatanthauza kuwonetsera kwina kulikonse kumene kungayambitse dongosolo la kusunga nthawi. Kwa anthu, dongosolo la circadian , kapena clock clock , limayendetsedwa ndi zeitgebers. Chimake chokhachokha chimakhala m'mutu wapamwamba wa ubongo wa hypothalamus.

Nazi zochepa za zeitgebers ndi momwe zimakhudzira kugona kwanu:

• Masana

Kuwala ndi imodzi mwa azitsamba zofunikira kwambiri zomwe zimakhudza kugona. Kuwala kumakhudza mawonekedwe anu mkati mwa maselo ofunika kwambiri mu retina wa maso. Maselo amauza thupi lanu nthawi yausiku komanso nthawi yamasana, yomwe imathandiza kuthetsa kugona kwanu. Asanayambe kulumikiza buluu, anthu adagona pamene dzuŵa lidayima ndipo linadzuka pamene lidawuka. Koma tsopano, kuwona kuwala kwachilendo mpaka usiku (makamaka kuchokera kuzipangizo ) ndi kusowa kwa kuwala kwa dzuŵa ngati mutagwira ntchito mu ofesi, mukhoza kuthandizira kuvutika kugona.

• Zakudya Zakudya

Mukamadya usiku mukhoza kuthandizanso kuti mugone bwino. Kudya masana usiku ndikobwino, malinga ngati mutadya nthawi yomweyo usiku uliwonse. Apo ayi, mukhoza kukhala ndi mphamvu zosiyana pa nthawi yomwe mumayesayesa kugona, zomwe zingatayike nyimbo yanu ya circadian.

• Ndandanda ya Kuchita Zochita

Monga nthawi yanu yodyera, pamene masewera olimbitsa thupi angasokonezenso kugona kwanu. Sizomwe mukuchita pamene mukuchita masewera olimbitsa thupi, koma zambiri ngati nthawi yanu ndi yosagwirizana. Ngati thupi lanu limagwiritsidwa ntchito popanga usiku uliwonse, koma kenako mumasintha ndikupita kumayambiriro kokapuma tsiku lina, mukhoza kuyembekezera kusintha kwanu.

• Kutentha

Pali umboni wakuti dontho la kutentha limathandiza kusintha thupi kuti ligonere. Kutentha kwa thupi kumadzinso mwachibadwa mpaka m'mawa (kuzungulira 4 AM), zomwe zingateteze kutaya kutentha komwe kudzachitika ndi kusiyana kwakukulu pakati pa thupi ndi chilengedwe. Anthu ambiri amagona bwino pomatsegula mawindo usiku. Kuzizira kungathandizenso kusintha kosinthana ndi kugona tulo. Pamene kutentha kumayendetsedwa ndikusunga nthawi zonse, chizindikirochi chikhoza kutayika.

Mmene Zeitgebers Amasinthira Kwambiri Nthawi

Pamene mukulamba, chidziwitso chanu chokhazikika nthawi zingasinthe. Izi zikhoza kufotokoza chifukwa chake kudya pizza pa 2 AM musanagone ku koleji sikukuwoneka kuti kumakhudza ubwino wanu wa tulo, ngakhale pakali pano ngakhale kusintha kosavuta kuzoloŵera kwanu kumawoneka kuti kumakhudza kwambiri kugona kwanu. Kugwiritsa ntchito nthawi yanu yopatsa thanzi komanso kuchita masewero olimbitsa thupi komanso kupeza njira zopangira kuwala kwa dzuwa kungakuthandizeni kubwezeretsanso ngati mukugona.

Zizindikiro za Matenda Ogona

Ngati muli otopa nthawi zonse ndipo khalidwe lanu la kugona ndi losauka nthawi zonse, mukhoza kukhala ndi vuto loyendetsa kugona la circadian . Zizindikiro za matenda ogona ndi awa:

• Kukhala ndi nthawi yovuta kuyambitsa tulo
• Kulimbana ndi kugona tulo, kudzuka nthawi zambiri usiku.
• Chizoloŵezi chodzuka m'mawa kwambiri komanso osakhoza kubwerera kukagona.
• Kugona sikuteteza kapena kusakhala bwino.

Lankhulani ndi dokotala wanu ngati mukuganiza kuti muli ndi vuto la kugona. Kusintha kosavuta komwe kumalimbikitsa kugwirizana kwanu ndi chilengedwe, monga kuwonetsera kuwala kwa dzuwa, kungakhale kothandizira kuti muwonetse nthawi yanu ya biologic ndi kugona.

_Zotsatira:

_{Adam K. (1980). Zizolowezi Zamagulu Ndi Kugona Patatha Bedi Nthawi Zakudya Zakudya. SULA, 3 (1), 47-58.}

_{American Academy of Sleep Medicine. (2008). Circadian Rhythm Kugona Matenda. Idabwezeredwa pa January 22, 2016.}

_{Gawa la Sleep Sleep Medicine ku Sukulu ya Zamankhwala ya Harvard. (2007, December 18). Zinthu Zomwe Zimakhudza Kugona. Idabwezeredwa pa January 22, 2016}