Indlela isigqithiso sakho se-circumcadian sichaphazela ngayo isimo sakho sengqondo
Ukuhluka kwesimo sokutshintsha kwemizimba kukubonakalisa uphawu lokudandatheka olubonakala lunzima ngakumbi kusasa, kodwa lubhetele kangcono njengoko imini iyaqhubeka. Esi sibonakaliso ngokuqhelekileyo sinxulumene nokudakumba okukhulu okanye ukunyamezela.
Yintoni Ebangelwa Ukutshintsha Kwemodi Yokuguquka?
Ayaziwa ukuba yintoni eyenza ukuhluka kwesimo se-diurnal, kodwa kucatshangelwa ukuba kuhlobene ngandlela-thile kwisiqalo somzimba we-circumcadian, isicatshulwa esingokwemvelo sokuguquka, ukushisa komzimba, uxinzelelo lwegazi kunye nokuvalwa komzimba okwenziwe ngumzimba ngexesha lekhosi lweeyure ezingama-24.
Umoya uphethwe nakwabantu abangaxinezelekanga ngesigxina se-circadian kunye nokuba balala kangakanani, ngoko akumangalisi ukuba ezi zinto zingabangela iingxaki ezinzulu kwiimeko zabantu abadandathekileyo.
Olunye uphando lubonise ukuba ngokukodwa abantu abasengozini, njengabo abanexinzelelo, nasiphi na isitenxo kwiwashi lwangaphakathi, iipatheni zokulala kunye nokukhanya kwangaphandle kunye nokukhanya okungekho mnyama, njengelanga elinyukayo okanye elihla, lingabangela ukuguquka kwemizwelo kunye nokungazinzi. Ngoko ukuba uya kulala phakathi kobusuku ngobunye ubusuku kwaye uvuka ngo-7: 00 uze ulale ku-10: 30 kwaye uvuka ngo-6: 00 ngokulandelayo, unokuzilimaza ngokungabi ixesha lokulala. Uphando lufumanise ukuba kwanokuba wenze utshintsho olunzulu xa ulala kwaye xa uvuka ungenza umehluko omkhulu kwindlela yakho yokuziphatha.
Uphando oluqhubekayo lubonisa ukuba ukwenza utshintsho olulungileyo ukuzama ukuzinzisa ubudlelwane obuphakathi kokulala kwakho, ukutya, ukuzivocavoca, ixesha lokutya kwaye xa uthatha amayeza akho kunokuncedisa ukunciphisa impembelelo yokutshintsha kwemizwelo.
Izindlela Zokunceda Ukuzinzisa I-Circadian Rhythm
Akucaci ukuba ukudakumba kubangela ukuphazamiseka kweengqungquthela ze-circadian okanye ukuba ukuphazanyiswa kweengqungquthela ze-circadian kunceda ukufaka ingcinezelo ekudakaleni. Sekunjalo, kukho utshintsho oluncinci olwenzayo ukuzama ukukunceda ukuzinzisa isigqi sakho se-circumcadian esingasinceda.
- Yiya kulala kwaye uvuke ngexesha elifanayo yonke imihla.
- Ungathathi. Ukuba kufuneka uthathe i-nap, yenza okufutshane.
- Yenza indawo yokulala ibe yindawo efanelekileyo yokulala. Gcina uhleli, upholile kwaye ubumnyama.
- Musa ukwenza nayiphi na imisebenzi kwimibhede yakho ngaphandle kokulala okanye ngesondo. Ingqondo yakho idibanisa umbhede wakho kunye nento oyenzayo apho, ngoko ke ukuba ubukela iTV okanye udlala imidlalo, kuya kuba nzima ukuba ingqondo yakho ivalwe.
- Gwema ukutya kunye neziphuzo ezinokuphazamisa ubuthongo bakho, njengotywala, i-cafeine, kunye necuba.
- Yenza umsebenzi wakho wemihla ngemizuzu emine ngaphambi kokulala.
- Gwema naziphi na izikrini zekhompyutha ezifana neefowuni okanye iipilisi, ubuncinane iyure ngaphambi kokulala. Ukukhanya kwezi zikrini kwenza ubomi bethu bacinge ukuba kusasa kwaye kwenza kube nzima ukuwa kwaye uhlale ulele.
- Cinga ngokuzama ukunyanga . Kulula kwaye kulula kwaye kunokukunceda ulale ngokubhetele.
Ukuzama nje ezimbalwa zezi ziqhinga kunokukunceda ukwakha iphethini elelekileyo yokulala nokukhupha, okuyiyo inokuphucula imvakalelo yakho ekuseni.
> Imithombo:
U-Anna Wirz-Justice, "Ukutshintsha kwezinto ezidityanisayo." Iingxoxo kwi-Clinic Neuroscience , 10 (3), 2008.
U-Anne Germain noDavid J. Kupfer, "I-Circadian Rhythm Disturbances in Depress." I-Psychopharmacology yabantu: Iikliniki kunye novavanyo , 23 (7), 2008.