Kusokonezeka kwa Circadian Rhythm Yanu Kungakhale ndi Zotsatira
Tonse tazichita nthawi zina m'miyoyo yathu: zathyola tulo tomwe timakhalapo nthawi zingapo. Mwachitsanzo, mumagona pa bedi madzulo kwa maola angapo, mumadzuka kuti muwone nkhani zakumapeto, kenako mugone usiku. Koma bwanji ngati mutagona motere tsiku lililonse - kapena usiku uliwonse? Kodi nthawi zolekanitsa izi zimakhudza bwanji ubwino wanu?
Pangakhale zotsatira zofunikira zomwe zingathetsere chizolowezichi.
Kugona M'nthaŵi Zang'ono Kumapangitsa Maonekedwe Achibadwa
Ngati mukudwala mpumulo wochuluka, kaya muli okwanira kapena wochuluka, mumakhala ndi tulo tomwe mumasana ndi tsiku . Kugona uku kungakupangitseni kugona tulo nthawi iliyonse. M'malo mogona mu nthawi imodzi yogona tulo usiku, mungagone mufupikitsa. Izi zimakhudza zochitika zachilengedwe zowonongeka komanso zimasokoneza mapulogalamu oyenera ogona.
Chilakolako chathu cha kugona chimachulukitsabe tikhala maso. Izi zimatchedwa driveostatic sleep drive. Izi pang'onopang'ono kukulitsa chilakolako cha kugona kumapangitsa kuti tikhalebe maso. Timatha kukana izi kwa maola ochuluka (ngakhale masiku), koma potsiriza, chilakolako cha kugona chimatifooketsa ndipo timagona. Izi zikhoza chifukwa cha kuchuluka kwa odwala matenda a ubongo, mankhwala mu ubongo omwe amagwira ntchito ngati chizindikiro pakati pa maselo a mitsempha.
Chigawo chachiwiri chomwe chimapangitsa chilakolako chathu cha kugona ndi chizunguliro cha circadian. Monga zolengedwa zomwe nthawi zambiri zimadzuka masana ndi kugona usiku, chiyero cha circadian chimalimbikitsanso kachitidwe kotere. Mu nyama zakutchire, monga makoswe, mawonekedwe omwe amawonekera amaonekera. Mahomoni osiyanasiyana m'thupi amatsatira chitsanzo cha circadian.
Mwachitsanzo, Melatonin imakhala pamwamba pa usiku. Mahomoni ena, cortisol, amathandiza kwambiri kutidzutsa m'mawa.
Njira ziwirizi zimabwera palimodzi kuti zilimbikitse kugona tulo ndi chikhumbo cholimba cha usiku. Komabe, khalidwe lathu lingasokoneze zizoloŵezi zachilengedwe.
Makhalidwe ndi Udindo wa Kugawanitsa Kogona
Ngakhale matupi athu amafuna kuti tigone tulo usiku, sitidzatsatira izi nthawi zonse. Momwemo, tikhoza kugona mu nthawi imodzi yokhazikika, nthawi zambiri kumakhala maola asanu ndi atatu. Komabe, moyo wamakono umadzetsa zododometsa ndi kusokoneza.
Kukwapula ndizochitika zachizoloŵezi, makamaka miyoyo yomwe imabwereka ku mpumulo wa masana. Kupuma pang'ono kungakhale kosasokoneza kwambiri pakhomo lanu lakugona, koma kupitirira maola angapo kungathe kuchepetsa kutha kwanuko. Mukapita kukagona madzulo, mungakhale ovuta kugona ndipo mukuvutika ndi kugona .
Pamene kugona kukuyamba kukupwetekani inu madzulo, mumatha kulowa mumdima. Izi zikhoza kukhala zoona makamaka ngati mugona ku televizioni yanu. Kulimbikitsana kosalekeza kungakulepheretseni kusintha kwabwino kuti mugone. Komanso, ngati mutadzuka ndikuyambiranso kuwonetsa masewero anu, kugona kwanu kudzakhala kwakukulu kwambiri.
Malo anu ogona sayenera kuphatikizapo zosokoneza, ndipo kuchotsa TV, makompyuta, ndi zododometsa zina zingakuthandizeni kugona bwino.
Kwa iwo omwe amagwira ntchito pa ntchito yosinthana , nyimbo yanu yozungulira imatha kunyalanyazidwa pamene mukukakamizika kukhala maso usiku ndi kugona masana. Mtengo wa tulo wanu ukhoza kusokonezeka kwambiri ndipo mukhoza kuvutika ndi zotsatira zina za umoyo.
Kodi Zotsatira za Kugawanitsa Kogona N'chiyani?
Kugawanitsa tulo tanu m'kati mwa usana ndi usiku, makamaka nthawi zosatha, kungakhale ndi zotsatira zodziwika bwino.
Izi zikhoza kuchitika, mwa zina, kuwonongeka kwa zomangamanga zachilengedwe.
Zojambula zogona ndizofotokozera njira zachilengedwe zomwe zimachitika nthawi yogona. Imayimilidwa ndi hypnogram ndipo ikhoza kuyesedwa ndi phunziro la tulo lotchedwa polysomnogram . Ngakhale kuti amasintha pamene tikulamba, ambiri achikulire amapitiliza kudutsa m'magulu osiyanasiyana ogona pafupipafupi. Ngati izi zasokonezeka - mwina kudzera m'mabvuto ogona monga kugonana apnea kapena ndi zosankha zoyenera monga kugona nthawi zosagawanika - pali zotsatira zomveka.
Chinthu chimodzi chofunikira cha kugawidwa kwa kugona ndicho chifukwa chosowa tulo. Izi zikhoza kuchitika mwa kulowa mkati ndi kutuluka mu tulo, kuchepetsa nthawi ya ubongo wakuya, wobwezeretsa. Kuchuluka kwa kugona kwathunthu kungakhalenso kotheka.
Kugawana tulo tanu pakati pa usiku ndi usana wa tsiku ndi tsiku kumawoneka kuti zimakhala ndi zotsatira zofanana ndi malingaliro anu, malingaliro anu, ndi malingaliro anu monga ngati mukulepheretsa kugona kwanu. Kugalamuka usiku kumalimbikitsa zoperewerazi ngati kugona msanga sikungokhala ngati kubwezeretsa.
Choncho, ngati mukupeza zosankha zomwe zikulekanitsa tulo tanu pakati pa usana ndi usiku, mungafune kutsatira malangizo ogwirizanitsa tulo lanu ndikupumula mpumulo wanu.
Zotsatira:
Kryger, MH et al . "Mfundo Zothandiza Pogona Mankhwala." Elsevier , edition la 5, pp. 502-503.
Mollicone, DJ et al . "Mapu a mapepala a mafunso omwe amachititsa kuti thupi lisamagwire ntchito. Acta Astronautica 2008; 63 (7): 833-840.