Chiedza Chinojekesa Chingaita Kubatsira Kurara Nguva Yakaoma uye Kuoma Kuoma
Circadian rhythms inogona kuvhiringidza kuti inzwisise. Apo paunodzidza nezvemashoko epamusoro, imwe inonyanya kukosha: kudzidzira. Chii chinoshandiswa pamitauro ye circadian uye ingaita sei kubata kurara? Dzidza nzira iyo entraining inowanikwa uye kuti kuisa pachena uye melatonin kunogona sei kuvhara kusuruvara nekukanganisa kurara nguva.
Nhepfenyuro shoma ku Circadian Rhythms uye Hope nekumuka
Circadian rhythms inotsanangura maitiro emumuviri mabasa anotevera anenge anenge makumi maviri nemaawa.
Izvi zvinosanganisira kupisa kwemuviri, kuchinja kwehomoni, uye nguva yekurara uye kumuka.
Yakavakwa mumagetsi ega yese sero mumuviri iawa yekuti nguva dzinoitika mukati mukati memamiriro ekunze. Izvi zvinogadzirisa basa kuwanikwa kwezvinhu. Zvinenge zvisikwa zvose zvinozivikanwa pasi pano zvine maitiro akafanana. Kunyange zvazvo zvakagadzirirwa mujeni redu, iri mukati maawa haringatauri zvakajeka urefu hwemazuva ezuva. Mune mamwe mazwi, maawa edu epakati akavharwa.
Panzvimbo pokumhanya maawa makumi maviri nemaviri, maawa edu emukati mairi ari kushanda kwenguva shoma. (Zvinofadza, pane vanhu vashoma vanonyatsotsvaira zvishoma.) Kuwanda kwechiyero ichi pakati peawa remukati neusiku husiku-kunze kweusiku husiyana. Zvinogona kunge zvishoma semaminitsi mashomanana zuva rega-kana dzimwe nguva kunyange kwenguva refu.
Izwi rakatenderera rinonyanya kukanganisa chido chekurara uye rinoshanda sechiratidzo chekucherechedza kuti urambe wakamuka.
Kusiyana kwemazuva ekupedza nguva neawa iyo inotora kwenguva yakareba inogona kuita kuti munhu agare akasara zvishoma gare gare manheru oga oga ozomuka zvishoma pashure pese mangwanani oga oga. Chimwe chinhu chinodiwa kuti chigadziridze chimiro ichi, uye ndiko ndiko kunononoka kupinda.
Chii Chinonzi Kudzidzisa?
Entrainment ndiyo kuenzanisa kana kuenzaniswa kwemukati wehupenyu hweshizha rhythm, kusanganisira chikamu chacho uye nguva, kuenda kune imwe nguva nguva, sezvinoitwa masikati-chiedza.
Nenzira iri nyore, ndiyo nzira iyo maawa edu epakati akagadziridzwa kuratidza nguva dzemazuva emasikati neusiku dzinowanikwa munzvimbo yedu. Entrainment inogona kukanganisa nguva yekurara nekumuka. Inogonawo kuva nechinangwa mukuderedza nguva yakareba yehope dzezvirwere.
Kushamiswa Kwakaitwa Sei uye Sei Zvisingadaro
Entrainment inowanzoitika kakawanda kuburikidza nechiedza chechiedza chinokonzera nhengo yepamusoro yeuropi. Paanomuka, zuva rezuva rinogona kuva nechinetso chakasimba kutanga hutsika yekuramba yakamuka uye kupedzisa nguva yehope. Mukuwedzera, inogona kugadzirisa nguva yekurara, kuifambisa zvishoma nezvishoma. Somugumisiro, chido chekurara kwemahope zvishoma nezvishoma zvakare, izvo zvingaderedza kusuruvara.
Pasina chiedza chekuona, sezvinoitika mumapofu zvachose, zvinetso zve circadian zvinogona kukura. Melatonin inogona kubatsira mumunharaunda sechiratidzo chekunze kuti utange matanho ekukurudzira kurara. Zvinosuruvarisa kuti, melatonin inogona kunge yakanyanya kusimba kubatsirwa kwehope pakati pekuonekwa uye chiedza zvishoma kunogona kuita basa rinokosha.
Matambudziko Anosangana neLoss of Entrainment
Apo kushandiswa kwemukati maitiro kunzvimbo yekunze kunowanzovhiringidzika, zvimwe zvikwereti zvinokonzerwa nekurara kwekurara zvingaguma.
Izvi zvinosanganisira:
- Yakaderera Sleep Phase Syndrome
- Yakawedzerwa Kurara Phase Syndrome
- Kwete-24
- Kusina Kurara-Wake Rhythm
Mukuwedzera, vamwe vanhu vanoona zviratidzo zvejet rakasakara kana kufamba kune dzimwe nguva nzvimbo dzinoshandura desynchronizes maitiro mukati mukati memamiriro ekunze.
Zvichienderana nezvenguva yemaitiro ekunze ekurara kana kumuka, kusuruvara uye kurara kwemasikati kunowanzoguma.
Kana iwe uchitenda iwe unenge uri kutambura nezviratidzo zve circadian rhythm disorder, edza kuchengetedza nguva yekurara nguva dzose uye uwane maminitsi gumi nemasere ekudzivirira kwezuva pakumuka. Dzivisa kuvhara masikati uye enda kunorara apo unonzwa urope.
Edza kuwana maawa okuzorora akakwana, kune vakawanda vakura, izvi zvinoreva maawa manomwe kusvika ku8 ekurara usiku.
Kana iwe uchiramba uchirwa, taura nechiremba akarara pamusoro pezvimwe zvekurapa zvingasarudzwa.
> Kwakabva:
> American Academy of Sleep Medicine. International classification of disorder, 3rd ed. Darien, IL: American Academy of Sleep Medicine, 2014.