Tsanangudzo Inosanganisira Kurara Nguva, Circadian Rhythms, uye Matanho Okurara
Wakambozvibvunza here kuti nei uchiita sekumuka nenguva inenge imwechete usiku humwe kana mangwanani? Zvingave pa3: 4, 4 am, 5 am, kana imwe nguva-inoitika sewa clockwork. Iwe unogona kunyange kumuka muminiti isati yako yeawa yemaawa inotaridzwa kuti iende pane imwe nguva. Sei izvi zvichiitika? Kunyange zvazvo vamwe vangareva izvi zvichikonzera izvo zvinopesana, zvemweya, kana kunyange zvakabatana nemashizha mumasimba emagetsi, zvinogona kunge zvichitsanangurwa nesayenzi.
Tsvaga basa rekurara nguva nenguva uye nguva yekurara, rwiyo rwechikatikati, kurara kwemahombekombe uye zvikamu, uye zviitiko zvekurara kuti tingamuka sei panguva imwe chete usiku humwe.
Debunking Doro reMweya uye Simba Rinochinja
Nhoroondo, apo pakange pasina tsanangudzo yakajeka yezvakaitika, zvikonzero zvaiwanzorehwa kune nyika isingaoneki yemweya. I "nguva yekucherechedza" yepakati peusiku inguva nguva iyo magetsi matsva angashandisa simba guru, maererano nemitambo iyi. Waking muusiku inogona kushandurwa sechiratidzo chekuvhiringidza kwemazuva ano kwekurara. Mune tsika yekare yeChinese, kuchinja mune simba remitambo yemuviri kunosanganiswa nekukwira pane dzimwe nguva dzeusiku mumahwindo emaawa maviri. Chii chinoratidza kuti izvi zvinotenda?
Basa remweya kana tsvina hazvigone kuratidzirwa nenzira yezvesayenzi. Kunyange zvazvo kune dzimwe humwe humwe hunochinja mumuviri panguva yehope, sezvinotenda mumishonga yekuMabvazuva, izvi hazvibatanidzi zvakananga nhengo dzesimbi (dzakadai se gallbladder, chiropa, mapapu, kana mumatumbo makuru).
Uyezve, kukanganiswa kwegungwa (kana kuti imwe nhengo) pamusoro pehutano hwehuropi (uko kurara kunogara) ndeyekufungidzira. Pane kudaro, pangava nekutsanangurwa zviri nani kunobva pakunzwisisa kwedu kwemazuva ano kwezvinhu zvinokonzera kurara zvakadzika mukati meuropi pachako.
Zvinokonzera Nguva Yese Yokurara Nguva, Circadian Rhythms, uye Kurara Kwemhepo
Icho chirevo chinonyanya kushandiswa munguva yekumuka kweusiku kunokonzerwa nebasa rezvikonzero zvitatu: kurara nguva, circadian rhythms, uye kurara kwemaitiro.
Ngatitsvakei mumwe nomumwe wevaya vanozvipa zvakasununguka:
Kurara Nguva uye Nguva Dzose Gorofu
Kana iwe ukamuka panguva imwe chete usiku, kana mangwanani, zvingangodaro zvichienderana nekuti iwe unorara kurara panguva yakafanana nenguva imwe neimwe usiku. Kana iwe wakarongwa kuti upe shure mushure maawa matanhatu, uye iwe unogara uchirara musi wa10: 00 masikati, unogona kutarisira kuti iwe unogona kumuka pa4 mangwanani manheru oga oga. Panogona kuva nekusiyana.
Ichokwadi, iwe unogona kungoyeuka apo nguva inopupurira kunetseka kwako kuti inowanzoitika pane imwe nguva (chimwe chinhu chinonzi chiyeuchidzo chekuyeuka). Iwe unogona kukanganwa nguva dzose apo iwe unomuka, pfugama, uye uchingodzokera shure kuti urere. Kana iwe usingatarisiri awa, iwe hauzozivi kana izvo kumutswa kuchiitika. Kunyanya, kumuka pakutanga kweusiku kunogona kuendeswa nechido chakasimba chokudzoka kurara. Nokudaro, kumutswa kungave kwakapfupika, uye hazvikwanisi kuonekwa kana zvikaitika.
Circadian Rhythms
Ikoko kunoratidzika kuva nebasa rinokosha re circadian rhythm munguva yekumuka. Pane zviitiko zviviri zvinoita kuti ukwanise kurara: imba yekuvata yekugara uye home circatic signal. Mumwe nomumwe angave nebasa mukumuka, uye nguva chaiyo inogona kunge yakakonzerwa nekupedzisira.
Kurara kunokonzerwa nechido chekurara zvinovaka nguva refu munhu anoramba akasvinura. Inokonzerwa nokuunganidza kwemakemikari mukati meuropi, kusanganisira adenosine , iyo inobatsira pakuvata. Sezvo mazinga aya achiwedzera, kuda kwehope kunowedzerawo, uye pakupedzisira kudiwa kwekurara kunowedzera. Kurara ndechokuti, pamwe muchikamu, kuedza kubvisa izvi zvinyorwa zvemetabolism kuti adzorere zvakanakisisa basa rehupi dzehutusi.
Izwi re circadian rinotsanangura nzira dzakawanda dzinowanikwa panguva dzinenge makumi maviri nemaviri. Izvi zvinosanganisira kurara uye kumuka, kuchinja kwekushisa kwemuviri, uye kusunungurwa kwehomoni kunosanganisira iyo inokonzera kukura uye metabolism.
Chirevo che circadian chinotungamirirwa nemukati weprachiasmatic , chimiro chinenge chiri pedyo nemagetsi e-optic mu anterior hypothalamus yeuropi.
Circadian rhythms zvakanyatsobatanidzwa nekuchinja kwechiedza uye rima mune mamiriro ekunze. Izvi zvinobatsira kubatanidza chido chekurara kusvika usiku. Circadian rhythm matambudziko ekurara anogona kutungamirira kusanzwisisiki pakati pezviitiko izvi. Chiedza chekuvhenekera, kunyanya kwezuva kwezuva , chinotsigira zvakasimba maitiro aya. Izvi zvinogonawo kutungamirira kune nguva yakaoma nguva dzose munguva yekurara, kurara, uye kunyange kumutswa usiku.
Kurara Kwemakumbo uye Nhanho
Kunyangwe rwiyo rwe circadian rungave runokonzera nguva yakakwana yokurara, kunewo chimiro chekare chinongoramba chichidzoka usiku humwe hwehope. Izvi dzimwe nguva zvinonzi maumbirwo ekurara . Usiku humwe humwe hunoonekwa nehuwandu hunogara huchifanotaurwa, asi panogona kunge pane zvimwe zvakasiyana.
Kune zvikamu zviviri zvezvikamu zvehope : kushanya kweziso kusingakurumidze (NREM) uye kufamba kwekukurumidza (REM) kurara. NREM inosanganisira zvikamu 1, 2, uye 3. Chikamu chekutanga chikamu chakareruka chehope uye chinowanzoshandurwa kushandurwa sekumuka. Chikamu chechipiri chinoumba chikamu chehope dzese panguva imwechete yeusiku. Nhanho yechitatu, kana inononoka-gara hope, ndiyo yakadzika yehope uye kakawanda inowanzoitika muchitatu chekutanga cheusiku, nekuvapo kwepamusoro kune vanhu vaduku. Kurara kwe REM kunoratidzika nehuroto hwakajeka uye kupera simba kwemuviri wemuviri, kunze kwevamwe avo vanobatanidzwa nemaziso ekufema uye kufema.
Muenzaniso wezvikamu izvi zvehope zvakasiyana kubva usiku humwe kuenda kune humwe. Sezvo mutemo wega wega, kurara kwakakwana kunofambira mberi kubva pakumuka kusvika kune chiedza kusvika kune dzimwe nyika dzakadzika dzehope. Inenge maminitsi makumi mapfumbamwe nemakumi maviri nemakumi maviri nemashanu, kubata kwe REM kunowanikwa. Pakupera kwe REM, pangangodaro kuve nekumukira kwenguva pfupi sezvo matanho ekurara ari kugadziriswa zvakare. Nhanho dze REM dzinogona kuramba dzichiwedzera kusvika mangwanani, uye kurara kukuru REM kunoitika muchitatu yekupedzisira yeusiku. Saka, munenge maawa maviri-awa, zvakajairika kumuka usiku. Kana mumwe munhu achicherechedza nguva yekurara isingagumi, izvi kumutswa kuchaitawo zvakafanana.
Zvimwe Zviitiko Zvinobatsira Kuenderana Nemakumbo Awakenings
Kunze kwemaitiro akaenzana ekurara anosimbiswa nekurara nguva dzese dzisina kurara, rwiyo rwe circadian, uye kurara kwepakati pekurara, pane zvimwe zvinokonzera nguva dzose kumutswa.
Funga nezvemaitiro emusana wezvakatipoteredza. Kana mubhedha wako wekambani ane alamu yakagadzirirwa panguva imwechete mangwanani oga oga, uye zvinoitika iwe usati wasimuka, izvi zvichazovhiringidza kurara kwako. Mukuwedzera, muvakidzani anobuda mangwanani angave kusagadzikana kusingaperi. Nguva yenguva kana bhazi inogonawo kuva yakakwana mukuparadzanisa kurara. Vana uye mhuka dzinochengetedza zvipfuwo zvinogona kutungamirira kumumutsa izvo zvisiyana zvishoma zuva rimwe nerimwe, kunyange pakupera kwevhiki kana iwe ungasarudza kurara.
Zvinogonawo kuva zvakakosha kufunga nezvebasa rekurara-kunetseka kufema kufanana nehope yepamusoro inowedzera munguva yokurara kwe REM. Kuzorodzwa kwemisungo yemhepo kunogona kukanganisa kufema kunokonzera kukurumidza kumutswa. Kana uine zvimwe zviratidzo zvinosanganiswa, zvingave zvakakosha kutsvaga kuongororwa nebhodhi-chiremba chiremba anozivikanwa uye anoedzwa kuti aone kubata kwepnea.
Shoko Rinobva
Pakupedzisira, zvakajairika kumuka usiku. Isai alamu, asi usatarisa awa pausiku. Kana iwe ukamuka uye usingaiti alarm, haisi nguva yekumuka. Edza kufungira pamusoro uye dzoka kunorara. Kana izvi kumutswa kune mangwanani, unogona kunetseka kuti udzoke kurara. Panzvimbo pokunyengera pamubhedha, kana iwe wakamuka kwemaminitsi anopfuura gumi nemaminitsi makumi maviri, simuka uye utange zuva rako zvishoma zvishoma. Kana uchimuka panguva imwechete usiku humwe hunovhiringidza kuti iwe unokwanisa kuwana hope yakakwana, shingaira kuti uwedzere kuongororwa uye kuongororwa kwemamiriro ezvinhu sekushaya hope uye kurara kwepabonde.
> Sources:
> Kryger, MH et al . "Mazano Nezviito Zvokurapa Mishonga." ExpertConsult , 6th edition, 2016.
> Moore-Ede, MC et al . "Chirongwa chepanyama chenguva," muThe Clocks That Time Us . Cambridge, Massachusetts, Harvard University Press, 1984, p. 3.
> Peters, BR. "Nguva isiri yehovheji nekumuka." Kuongororwa kweKunyunyuta kwehope . Kurara Med Clinic. 9 (2014) 481-489.