Yintoni iRhythms?

Umxholo

• Zeziphi iintlobo zokuphazamiseka kwesingqisho sebhayoloji?
• Zithini iziphumo zokuphazamiseka kwesingqisho sebhayoloji?
• Ngubani osemngciphekweni wokuphazamiseka kwesingqisho sebhayoloji?
• Ngaba oogqirha bafumanisa njani ukuba nengxaki yesingqisho sebhayoloji?
• Zinyangwa njani iingxaki zesingqisho sebhayoloji?
• Ndingenza ntoni ekhaya ukunciphisa isingqi sebhayoloji?

Ushwankathelo

Iingqungquthela zebhayoloji ngumjikelo wendalo wotshintsho kwiikhemikhali zomzimba okanye kwimisebenzi yethu. Kufana nenkosi yangaphakathi "iwotshi" edibanisa ezinye iwotshi emzimbeni wakho. “Iwotshi” ibekwe ebuchotsheni, kanye ngasentla kwemithambo-luvo apho amehlo awela khona.Yenziwe ngamawaka eeseli zemithambo-luvo ezinceda ukuvumelanisa imisebenzi yomzimba wakho kunye nemisebenzi.

Zine izigqi zebhayoloji:

• isingqisho esijikeleze umzimbaUmjikelo weyure ezingama-24 obandakanya isingqisho somzimba kunye nokuziphatha njengokulala
• isingqisho sokutshintshaIsingqisho se-circadian esivumelana nemini nobusuku
• isingqisho se-ultradian: isingqisho sebhayoloji enexesha elifutshane kunye namaxesha aphezulu kunesingqi sokujikeleza
• isingqisho se-infradian: isingqisho zebhayoloji ezihlala ngaphezulu kweeyure ezingama-24, ezinjengokuya exesheni

Iwotshi ejikelezayo idlala indima yomzimba, yengqondo kunye nokuziphatha ephendula ekukhanyeni nasebumnyameni.

Le wotshi inceda ukulawula imisebenzi ebandakanya:

• ishedyuli yokulala
• ukutya
• ubushushu bomzimba
• amanqanaba ehomoni
• ukuphaphama
• intsebenzo yemihla ngemihla
• ifuthe legazi
• Amaxesha okusabela

Izinto zangaphandle zinokuchaphazela izingqisho zakho zebhayiloji. Umzekelo, ukubonakaliswa kukukhanya kwelanga, iziyobisi, kunye necaffeine kunokuchaphazela iishedyuli zokulala.

Zeziphi iintlobo zokuphazamiseka kwesingqisho sebhayoloji?

Ukuphazamiseka kunokukhula xa isingqisho sendalo siphazanyiswa. Ezi ngxaki zibandakanya:

• iingxaki zokulala: Umzimba "unentambo" yokulala ebusuku. Ukuphazamiseka kwimilinganiselo yendalo yomzimba kunokukhokelela ekulaleni okuchaphazelekayo, kubandakanya ukulala.
• ijet lagUkuphazamiseka kwimiqolo ye-circadian xa uhamba kwimimandla yexesha okanye ubusuku bonke.
• ukuphazamiseka kwemood: Ukungabikho kokukhanya kwelanga kunokukhokelela kwiimeko ezinje ngokudakumba, ukuphazamiseka kwengqondo, kunye nokuphazamiseka kwonyaka (SAD).
• Ukutshintsha ukuphazamiseka emsebenziniXa umntu esebenza ngaphandle komhla wokusebenza oqhelekileyo ubangela utshintsho kwisingqisho esiqhelekileyo.

Zithini iziphumo zokuphazamiseka kwesingqisho sebhayoloji?

Ukuphazamiseka kwesingqi sebhayoloji kunokuchaphazela impilo yomntu kunye neemvakalelo zokuphila kakuhle. Ezinye zeziphumo zibandakanya:

• ixhala
• ukulala emini
• ukudakumba
• ukusebenza okuphantsi emsebenzini
• ukuba lula ngengozi
• ukunqongophala kwengqondo
• Umngcipheko wesifo seswekile kunye nokutyeba kakhulu

Ngubani osemngciphekweni wokuphazamiseka kwesingqisho sebhayoloji?

Kuqikelelwa iipesenti ezili-15 zabasebenzi bexesha elizeleyo eUnited States. Abasebenzi beShift bahlala bekwimisebenzi enxulumene nenkonzo ebalulekileyo kwimpilo nasekuhambeni koluntu. Kananjalo kunokwenzeka ukuba balale ngaphantsi kweeyure ezintandathu ngobusuku.

Abo benza umsebenzi wokutshintsha, okanye basebenze ngaphandle kwentsimbi yesi-9 ukuya kweyesi-5 emva kwemini. Ishedyuli yosuku lomsebenzi, ikakhulu isemngciphekweni wokuphazamiseka kwesingqisho sebhayoloji. Imizekelo yemisebenzi ebandakanya umsebenzi wokutshintsha ibandakanya:

• abasebenzi bezempilo
• abaqhubi, abaqhubi beenqwelo moya, kunye nabanye ababonelela ngezothutho
• abalungiselela ukutya kunye neeseva
• amapolisa
• abacimi-mlilo

Uvavanyo lwe-NSF lufumanise ukuba iipesenti ezingama-63 zabasebenzi zivakalelwa kukuba umsebenzi wabo ubavumela ukuba balale ngokwaneleyo. Kwa olu phando lukwafumene iipesenti ezingama-25 ukuya kuma-30 zabasebenzi beeshifti baneziqendu zokulala kakhulu okanye ukulala.

Amanye amaqela abantu abasemngciphekweni wokuphazamiseka kwesingqisho sebhayoloji kubandakanya abantu abahamba kwiindawo ezinamaxesha rhoqo okanye abahlala kwiindawo ezingenazo iiyure ezininzi zemini, njengeAlaska.

Ngaba oogqirha bafumanisa njani ukuba nengxaki yesingqisho sebhayoloji?

Ukuchonga ukuphazamiseka kwesigqi sebhayiloji kuhlala kungumcimbi wokuqwalaselwa ngononophelo kwimbali yezempilo. Ugqirha uya kukubuza imibuzo enokubandakanya:

• Uziqaphele nini okokuqala iimpawu zakho?
• Ngaba zikho izinto ezenza ukuba iimpawu zakho zibe mandundu? Ngcono?
• Zikuchaphazela njani iimpawu zakho?
• Loluphi unyango oluthathayo?

Ugqirha unokunqwenela ukulawula ezinye iimeko, njengokuphazamiseka kweswekile yegazi, ezinokubangela iimpawu ezifanayo zokuphazamiseka kwemood.

Zinyangwa njani iingxaki zesingqisho sebhayoloji?

Unyango lokuphazamiseka kwesingqisho sebhayiloji luyahluka kwaye luxhomekeke kwisizathu esingunobangela. Umzekelo, iimpawu zejet lag zihlala zethutyana kwaye azidingi nyango. Kwiimeko zokutshintsha komsebenzi okanye ukuphazamiseka kwemood, utshintsho kwindlela yokuphila lunokunceda.

Thetha nogqirha wakho malunga neempawu ezinzulu, njengokukhathala, ukunciphisa ubukhali bengqondo, okanye uxinzelelo. Ugqirha wakho uya kuba nakho ukumisela unyango olululo kwaye anike iingcebiso ngendlela yokuphila.

Kubantu abanengxaki yokuphazamiseka kwonyaka (i-SAD), ibhokisi elula inokunceda. Ezi bhokisi zikhanyayo zilinganisa ukukhanya kwemini kwaye zinokubangela ukukhutshwa kweekhemikhali zokuziva zilungile. Ezi khemikhali zikhuthaza ukuvuka emzimbeni.

Xa unyango lwendlela yokuphila kunye nokucoceka kokulala kungasebenzi, ugqirha wakho unokukunika amayeza. I-Modafinil (Provigil) yeyabantu abanobunzima bokuvuka emini.

Ugqirha wakho unokukunika amayeza okulala njengenye indlela. Kodwa amayeza okulala kufuneka athathwe kuphela kwixesha elifutshane. Iipilisi zokulala zingabangela ukuxhomekeka kunye nokuqhuba ukulala.

Ndingenza ntoni ekhaya ukunciphisa isingqi sebhayoloji?

Ukuqonda ukuphazamiseka kwesingqisho sebhayoloji kunokukunceda ekuchongeni amaxesha apho unokufuna ukumelana nokudibana kwamandla kunye neemvakalelo zokulala emini. Imizekelo yamanyathelo onokuwathatha ekhaya ukulwa notshintsho kwizingqisho zebhayoloji zibandakanya:

• Gwema izinto ezaziwayo ezichaphazela ukulala ngaphambi kokulala. Oku kunokubandakanya icaffeine, utywala kunye nenicotine.
• Sela iziselo ezibandayo kakhulu njengeti yomkhenkce okanye amanzi.
• Gcina ishedyuli yokulala rhoqo xa kunokwenzeka.
• Thatha uhambo olukhawulezileyo ngaphandle ngexesha lasemini.
• Thatha ixesha elifutshane eli-10 ukuya kweli-15 lemizuzu “yamandla” okulala.
• Layita ezinye izibane ngaphakathi ekhayeni lakho emini. Kwelinye icala, ukucima izibane phantsi okanye ukucima ebusuku kunokomeleza ubuthongo.

Ukutshintsha kobusuku, umzimba wakho uthatha malunga nobusuku obuthathu ukuya kwezine ukulungelelanisa. Zama ukumisela iishifti zakho zilandelelana, ukuba kunokwenzeka. Oku kuya kunciphisa ixesha "lokuqeqesha" umzimba wakho ngokutshintsha ebusuku. Kodwa ukusebenza ngaphezulu kweeyure ezili-12 zokutshintsha ebusuku ngokulandelelana kunokuba neziphumo ezinobungozi, ngokweKlinikhi yaseCleveland.

Kubalulekile ukuba ukhumbule ukuba izingqisho zakho zebhayoloji zenzelwe ukukhusela wena. Bayabonisa xa ilixesha lokuphumla. Kwaye bayakunceda kusasa nangokuhlwa kwangoko ukuba ungoyena uvelisa kakhulu. Uya kufumana olona loncedo kubomi bakho bemihla ngemihla xa izingqi zakho zebhayoloji zingqamene.