Zvose zvinokonzera nguva, kana kuti 'clock,' iyo inodzora nguva dzekuita uye kusashanda. Maawa aya anozivikanwa se circadian rhythms uye anotarisa kuenderera mberi kwehupenyu uye hwehupenyu hunoita kuchinja kwemaawa makumi maviri nemaviri. Zvichida wakaona mafungiro aya iwe pachako, unonzwa uine simba uye wakangwarira munguva dzepamusoro dzenguva uye pane zvekuwedzera uye unomhanya pane dzimwe nguva dzezuva.
Kunyange zvazvo vanhu vazhinji vachitaura nezvemashoko e circadian senzira imwe chete, pane chaizvo maawa mashizha anowedzera masikati ose. Semuenzaniso, kutarisa kwepfungwa kunowedzera kukwidza kaviri pazuva pazuva 9 AM ne 9 PM, asi simba remuviri rinowanzoitika kusvika 11 AM ne7 PM.
Mumuviri Wako "Unochengetedza Nguva"
Chikamu chiduku chemazana anenge 20,000 neuroni mu hypothalamus rinodzora muviri wako akawanda we circadian rhythms . Iyo inozivikanwa sechikamu chepamusoro-chepamusoro (SCN), iyi nyanzvi yekudzivirira nzvimbo inotarisirwa kuita somuviri wako mukati memhepo. Kunyange zvazvo nzira chaiyo yekuti basa iri rinoshanda zvakajeka sei, zvakatipoteredza ndezvakakosha. Zuva rezuva ndiro rinonyanya kuoneka, kutonga nguva yedu yekurara-nguva .
Saka zuva rinosvibisa sei circadian rhythms? Sezvo chiedza chezuva chichiderera pakupera kwezuva, maziso anoona anotumira zviratidzo kumusana wepamusoro. Zvadaro, SCN inotumira zviratidzo kune pineal gland kuwedzera kugadzirwa kwehomoni melatonin.
Iko kukura kwehomoni kunobatsira kuderedza basa uye kunoita kuti unzwe uchiwedzera kurara.
Chii Chiri Kuitika Kana Pasina Chiedza Chezuva?
Pakave nekuwanda kwekutsvakurudza pamusoro pezvinoitika ku circadian rhythms apo maitiro ezuva rezuva anovhiringidzika. Kutsvakurudza kwekliniki kwakaratidza kuti vanhu vasina mapofu kubva pakuberekwa vanowanzotambudzwa nekurara kwavo kwekurara nekuda kwekushaikwa kwakakwana kwezvakatipoteredza chiedza.
Avo vanoita kushandura-basa kana kufamba kakawanda vanowanzotarisirwawo kuti vane zvisikwa zvavo zvepasidhiya zvinokanganisa.
Mune zvimwe zvidzidzo zvakakura zve circadian rhythms, vatori vechikamu vakagara mumagariro evhuvhuti kwevhiki kana kunyange mwedzi panguva. Yakasvibiswa kwezvinhu zvose zvisikwa zvitsva, zvinyorwa zve circadian zvevadzidzi ava vakatanga kutamira kumahedheni emaawa makumi maviri nematatu kunze kwemufananidzo weawa 24. Uyezve, dzakawanda zvemuviri wakambofananidzirwa nechepasdian miitiro yakashandurwa zvakare. Pakaiswa pachena kune zvisikwa zvezuva, zviratidzo zvakawanda zvemuviri zvinoshanda pane imwe nguva yakafanana. Apo zvose zvisikwa zvisikwa zvitsva zvinobviswa, awa maziso ehutano anotanga kushanda pamarongwa akasiyana zvakasiyana.
Pane Zvishoma Zvishoma Zvinokosha Kuyeuka
- Zvinyorwa zvako zvinotenderera zvakasungirwa kune chiedza chezuva.
- Kuvhiringidza maitiro aya kunogona kutungamirira kuhope dzisina kunaka kana dzakaoma.
- Pasina zviratidzo zvishoma, vanhu vanowanzoshanda purogiramu yamaawa 25.
- Circadian rhythms inokonzerawo kutonhora kwemuviri, kurwadziwa kwekunzwa, kuchenjerera mupfungwa, simba remuviri, uye pfungwa.
Mangwanani Lark kana Night Owl
Iwe unogona kuzvitsanangura iwe sewe munhu wemangwanani kana munhu weusiku here? Zvinonzi mambakwedza vanhu vanosarudza kumuka nezuva uye vanoita zvakawanda mumaawa ekutanga ezuva.
Vanhu vusiku, kune rumwe rutivi, vanosarudza kurara mukati uye vanozviona ivo vanobudirira zvikuru panguva dzamanheru.
Kunyange usiku mashizha anowanzozviwana achimanikidzwa kuti ave nekumuka kwekutanga nekuda kwebasa uye kusungirwa chikoro, uye zvinosvika izvo zvingava chinhu chakanaka kune zvikonzero zvakawanda. Kutsvakurudza kwakaratidza kuti mangwanani mangwanani vanhu havasi kufara chete kupfuura vezera ravo-vakarara, vane hutano hwakanaka.
Imwe yongororo yapfuura yakawana kuti vanhu vanosarudza kugara mushure vanowanzove vane hutachiona hwekushanda kwemoyo kunosanganisira kushaya mwoyo uye kuwedzerwa kweropa. Kwete izvozvo chete, ivo vakatambura nehope dzisina urombo uye vakanga vashoma kuti vave vashandi.
Tsvakurudzo yakaonawo kuti mhando dzemangwanani namadekwana dzakanaka zviri nani kugadzirisa kushushikana mumaawa ekutanga kana zuva. Saka nguva inotevera paunotarisana nebasa rinoita kuti munhu azvidye mwoyo kana kuti chikoro, edza kushanda mairi mangwanani-ngwanani panzvimbo yamasikati. Nokuisa zvinhu kubva kune imwe nguva kusvikira mushure mezuva, iwe uri kunyanya kuumba kudzvinyirirwa kwako iwe pachako izvo zvingaguma zvichishusha kunaka kwehope dzako.
Kunyange zvazvo kusawirirana kwemaawa yako maawa kunganganisa kana iwe uri mambakwedza emangwanani kana usiku usiku, kune zvinhu zvishomanana zvaunogona kuita kuchinja mukati mako mukati uye kutanga kukwazisa zuva zvishoma kare.
Zvinhu zvishoma zvaunogona kuedza zvinosanganisira:
- Shandisa nguva yako nekuchenjera mukati mezuva. Ita zvinhu zvakaitwa kare uye usazvidzivirira kuitira kuti urege kudzikama kusvika kumapurogiramu.
- Dzivisa mhere-mhere uye mhere-mhere dzenharaunda munguva dzamanheru. Kuenda kune rimwe zuva rekupedzisira-usiku kana kuti kurongedza nevanogara navo vari kutamba mitambo yemavhidhiyo kana kutarisa mafirimu kunogona kukusiya uchinetseka-up uye usingakwanisi kurara. Tarisa pakupa imwe nguva manheru kuti usununguke kubva pamatambudziko ezuva racho.
- Tevera purogiramu yekurara isingagumi. Tanga kuenda kunorara panguva imwe chete usiku humwechete kuitira kuti upezve mberi usingafungi kurara kuraswa.
Maererano neongororo dzekurara, zvinogona kutora kusvika mwedzi kuti ugadzire chiitiko chitsva kana kurara. Gara pairi, zvisinei, uye iwe ungakurumidza kukohwa zvakanakira kuva munhu wemangwanani.
References:
Whitbourne, SK (2012). Mangwanani Munhu kana Manheru? Kuti Muviri Wako Clock Unobata Sei Upenyu Hwako, Psychology Today. Kudzorerwa kubva 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). An actigraphic validation kudzidza kwemasikati manomwe-manheru anozvinyorwa. Nyanzvi yepfungwa dzeEurope, 17 (3), 222-230. doi: 10.1027 / 1016-9040 / a000097