Ukuphazamiseka komjikelo wokujikeleza

Umxholo

• 1. Isigaba sokulala sokulibaziseka kwesifo
• 2. Isigaba sokulala ukuqhubela phambili kwesifo
• 3. Uhlobo olungaqhelekanga loMgangatho
• 4. Uhlobo lokujikeleza lokulala ngaphandle kwama-24 h
• 5. Ukuphazamiseka kokulala okunxulumene nokuTshintsha kwamaXesha maxesha
• 6. Shift Worker Sleep Disorder

Umjikelo we-circadian unokutshintshwa kwezinye iimeko, ezinokubangela ukuphazamiseka kokulala kwaye zibangele iimpawu ezinje ngokulala kakhulu emini kunye nokulala ebusuku, okanye zibangele iingxaki zempilo.

Zininzi iindlela zokunyanga ukuphazamiseka kumjikelezo we-circadian, ngokwenza umthambo, ukubekwa elangeni kunye nokutya i-melatonin, umzekelo, kubaluleke kakhulu ukugcina ukulala ucocekile, ophawuleka ngokwamkelwa kwemikhwa elungileyo yokulala ukuze ugcwalise amandla umzimba nengqondo zifuna. Jonga indlela yokwenza ucoceko lokulala.

1. Isigaba sokulala sokulibaziseka kwesifo

Abantu abanengxaki yesi sifo banobunzima bokulala kwaye banokukhetha ukulala kade kunye nokuba nzima ukuvuka kwangoko. Ngokubanzi, aba bantu bayalala kwaye bavuke emva kwexesha kakhulu ebusuku, ezinokubangela ukuphazamiseka kubomi babo boluntu.

Ngaphandle kokulala nokuvuka kamva, kwiimeko ezininzi, abantu abanesi sifo banokulala okuqhelekileyo. Ayaziwa ngokuqinisekileyo ukuba zeziphi izizathu zokuphazamiseka, kodwa kucingelwa ukuba unobangela yimfuza, kwaye ezinye izinto zokusingqongileyo zinokuba nefuthe, njengoko kunjalo nokwehla kokukhanya elangeni kusasa, ukuvezwa kakhulu ukukhanyisa ngorhatya, ukubukela umabonwakude okanye ukudlala imidlalo yevidiyo efika kade, umzekelo.

Unyango njani

Enye indlela yokunyanga le ngxaki kukulibazisa ixesha lokulala nangaphezulu, iiyure ezi-2 ukuya kwezi-3 rhoqo kwiintsuku ezi-2, de kufike ixesha elifanelekileyo lokulala, nangona kunjalo lunyango olunzima kakhulu ukufezekisa ngenxa yesidingo sokunamathela ngokungqongqo kwisikimu kunye nokuphazamiseka yamaxesha aphakathi. Ukongeza, ukubeka ukukhanya okuqaqambileyo ngexesha elifanelekileyo lokuvuka kunye nokuthatha i-melatonin ngorhatya kunokunceda ukulungisa ixesha lebhayoloji. Bona ngakumbi malunga ne-melatonin.

2. Isigaba sokulala ukuqhubela phambili kwesifo

Abantu abanale ngxaki bayalala kwaye bavuke kwangoko kunokuba kuthathwa njengesiqhelo kwaye balala ngokukhawuleza okanye emva kwemini kwaye bavuke kwangoko ngaphandle kwesidingo sewotshi.

Unyango njani

Ukunyanga le ngxaki, ixesha lokulala linokulibaziseka, ukusuka kwi-1 ukuya kwi-3 iiyure rhoqo kwiintsuku ezi-2, kude kufike ixesha elilindelekileyo lokulala kunye nokubhenela kunyango. Fumanisa ukuba yeyiphi ifototherapy kwaye iyintoni.

3. Uhlobo olungaqhelekanga loMgangatho

Aba bantu banesingqino esingachazwanga somjikelezo wokujikeleza kokulala. Ngokubanzi ezona mpawu zixhaphakileyo kukozela okanye ukulala okungamandla ngokwexesha losuku, kunyanzele abantu ukuba balale emini.

Ezinye zezinto ezibangela esi sifo kukungalali kakuhle, ukungabikho kwelanga, ukungazilolongi emzimbeni okanye ukuzonwabisa kwaye ihlala ichaphazela abantu abanezifo zemithambo-luvo, ezinjengokuwohloka komqondo nokudodobala kwengqondo.

Unyango njani

Ukunyanga esi sifo, umntu kufuneka amisele ixesha elimiselweyo apho anqwenela ukuba nexesha lokulala, kwaye ngexesha lakhe elikhululekileyo, enze imithambo yomzimba kunye nemisebenzi yoluntu. Ukongeza, ukuthatha i-melatonin ngongcwalazi kunye nokuvezwa kukukhanya ngexesha lokuvuka, nge-1 okanye 2 h, kunokunceda ukufezekisa ixesha lebhayoloji.

4. Uhlobo lokujikeleza lokulala ngaphandle kwama-24 h

Abantu abanale ngxaki banomjikelo omde we-circadian, malunga neeyure ezingama-25, ezinokubangela ukulala nokungalali kakhulu. Isizathu sesi sijikelezo se-circadian ngaphandle kwe-24 h kukusilela kokukhanya, yiyo loo nto abantu abangaboniyo ikakhulu besesichengeni sokuphuhliswa kwesi sifo.

Unyango njani:

Unyango lwenziwa nge-melatonin xa kuhlwile. Funda indlela yokuthatha i-melatonin.

5. Ukuphazamiseka kokulala okunxulumene nokuTshintsha kwamaXesha maxesha

Esi sifo, sikwabizwa ngokuba yiJet Lag enxulumene nobuthongo, ibisanda kunyuka mva nje ngenxa yokunyuka kohambo lomoya olude. Esi sigulo sihamba okwexeshana, kwaye sinokuhlala ukusuka kwiintsuku ezi-2 ukuya kwezi-14, kuxhomekeke kwinani leendawo eziwelisiweyo, icala uhambo olwenziwe kulo kunye nobudala bomntu kunye namandla omzimba.

Nangona umntu enokufumana ubuthongo obugqithisileyo imini yonke, ukungalali ebusuku kwaye angavuka amaxesha amaninzi ubusuku bonke, umjikelo we-circadian ojikelezayo uqhelekile, kwaye ukuphazamiseka kuvela ngenxa yongquzulwano phakathi komjikelo wokuvuka kokulala kunye nemfuno yokulala Umgangatho omtsha ngenxa yendawo entsha yexesha.

Ukongeza kwiingxaki zokulala, abantu abaneJet Lag banokufumana iimpawu ezinjengokungahambi kakuhle kwesisu, utshintsho kwimemori kunye noxinzelelo, ubunzima bokulungelelanisa, ubuthathaka, isiyezi, intloko ebuhlungu, ukudinwa kunye ne-malaise kunye nokwehla kwesidlo.

Unyango njani

Unyango luqukethe ukucoceka kokulala ngaphambi, ngexesha nasemva kohambo kunye nokuziqhelanisa nexesha lokulala / lokuvuka kwendawo ekuyiwa kuyo. Ukongeza, amayeza ekufuneka emiselwe ngugqirha, afana neZolpidem, Midazolam okanye Alprazolam kunye ne-melatonin, anokusetyenziswa.

6. Shift Worker Sleep Disorder

Esi sifo siye sanda ngenxa yesingqi esitsha somsebenzi, esenzeka kubantu abasebenza kwiishifti, ngakumbi abo batshintsha iiyure zabo zokuphindaphinda kwaye ngokukhawuleza, kwaye apho inkqubo ye-circadian ingakwaziyo ukuziqhelanisa ngempumelelo nezo yure.

Ezona mpawu ziqhelekileyo kukungalali nokudinwa, ukwehla komzimba kunye nokusebenza, okunokuthi kwandise umngcipheko weengozi emsebenzini, ukwanda kwinqanaba lesifuba, umhlaza kunye nomhlaza wamadlala endlala, ukonyuka koxinzelelo lwegazi, ukwanda kwesifo esiswini kunye neengxaki zokuzala.

Unyango njani

Ukujongana nale ngxaki kunemida, kuba ishedyuli yomsebenzi ayizinzanga kakhulu. Nangona kunjalo, ukuba iimpawu zibangela ukungonwabi okuninzi, ugqirha unokucebisa unyango ngokunyusa okanye ukuthomalalisa / ukunyanga kunye nokuzahlula kwindawo yokulala emini.