Kowane jinsin yana da tsarin lokaci, ko "agogo," lokacin tafiyar da aiki da rashin aiki. Wa] annan wa] ansu an san su ne kamar yadda ake kira circadian rhythms kuma suna nufin sake zagayowar tsarin tafiyar da ilimin lissafi da kuma nazarin halittu da ke gudana a cikin lokaci kimanin awa 24. Kwanan nan ka lura da wadannan hanyoyi da kanka, da karin haske da kuma faɗakarwa a lokacin lokutan rana da kuma karin kayan aiki da kuma sauka a wasu lokuta na rana.
Duk da yake mutane da yawa suna koma zuwa rhythms circadian a matsayin tsari guda ɗaya, akwai ainihin ƙwayoyin jiki wanda oscillate cikin yini. Alal misali, hasken hankali na tunanin mutum ya kasance sau biyu sau ɗaya a rana 9 AM da 9 PM, yayin da ƙarfin jiki ya kare a ranar 11 AM da 7 PM.
Yaya Jikinku "Ya Tsare Lokacin"
Tsarin ɗan gajeren kimanin kimanin 20,000 a cikin hypothalamus yana sarrafa yawancin kwayoyin circadian jikin ku. An san shi a matsayin magungunan ci gaba (SCN), wannan cibiyar kula da kulawa tana da alhakin yin aiki a matsayin mai kwakwalwa na ciki. Duk da yake ainihin hanyoyin da aka yi amfani da wannan tsari ba daidai ba ne, ilimin muhalli yana da mahimmanci. Hasken rana shi ne watakila mafi mahimmanci, yana sarrafa tsarin yau da kullum na barci .
To yaya yayinda hasken rana ke shafar rhythms na circadian? Yayin da hasken rana ya ragu a ƙarshen rana, tsarin na gani yana aika sakonni ga magungunan suprachiasmatic. Sannan, SCN ta aika sakonni zuwa glanden ƙirar don ƙara yawan ƙwayar hormone melatonin.
Wannan karuwa na hormone yana taimakawa rage aikin kuma yana sa ka ji ƙara barci.
Abin da ke faruwa a lokacin da babu hasken rana?
Akwai bincike mai yawa game da abin da ke faruwa a rhythms lokacin da aka katse hanyoyi na hasken rana. Bincike na asibiti ya nuna cewa mutanen da suka makafi tun daga haihuwa suna da matsala tare da tsarin tsaren barci saboda rashin cikakkun bayanai na yanayin muhalli.
Wadanda suke yin aikin motsa jiki ko tafiya akai-akai ma suna da batun samun rudun hankulan su na circadian.
A wasu manyan nazarin rhythms circadian, mahalarta sun zauna a cikin raka'a ƙasa don makonni ko ma watanni a lokaci guda. An ƙayyade duk abin da ke cikin haske na al'ada, raƙuman circadian wadannan mahalarta sun fara motsawa zuwa sa'a 25 na sa'a maimakon zane na 24-hour. Bugu da ƙari, yawancin rumbun circadian na aiki na baya-bayan nan sun canza. Lokacin da aka fallasa su ga hasken rana na hasken rana, yawancin rukunin jiki suna aiki a kan tsari na musamman. Lokacin da aka cire dukkanin alamar haske na al'ada, waɗannan kullun jikin zasu fara aiki a kan layi daban-daban.
Ƙananan Maɓalli Mahimman Bayanai don Ka tuna
- Yaranku na circadian suna daura da hasken rana.
- Rushewar wadannan alamu zai iya haifar da rashin talauci ko rashin barci.
- Idan ba tare da hasken haske ba, mutane sukan yi aiki a kan jadawalin sa'a 25.
- Rikicin Circadian yana da tasiri da zafin jiki, jin dadi, da hankali, tunanin jiki, da hankula.
Morning Lark ko Night Owl
Kuna iya kwatanta kanka a matsayin mafi yawan mutum ne da safe ko kuma wani dare? Wadanda ake kira 'yan safiya sun fi so su tashi da rana kuma sunyi nasara sosai a farkon sa'o'i na rana.
Mutanen daren, a gefe guda, sun fi so su barci kuma suyi la'akari da kansu mafi kyawun lokacin lokacin yamma.
Koda dare mawaki sukan tilasta musu su zama masu tsufa saboda aiki da kuma wajibi a makaranta, kuma yana nuna cewa zai zama abu mai kyau ga dalilai da dama. Bincike ya nuna cewa mutane da safe basu da farin ciki fiye da mutanen da suke barci, suna da lafiya.
Ɗaya daga cikin binciken da aka yi a kwanan nan ya gano cewa mutanen da suka fi so su tsaya a baya sun kasance suna da mummunan aiki na cardiac ciki har da zuciya da kuma karfin jini. Ba wai kawai wannan ba, sun kuma sha wahala daga barci da rashin talauci kuma sun kasance ba su iya zama jiki ba.
Binciken ya gano cewa nau'i-nau'i na safe da na yamma sun fi dacewa wajen magance matsalolin a farkon lokutan idan ranar. Saboda haka a lokacin da kake fuskantar wani aiki mai juyayi ko aikin makaranta, gwada aiki a ciki da sassafe ba da rana ba. Ta hanyar ajiye abubuwa har zuwa baya a rana, hakika za ka haifar da damuwa ga kanka wanda zai iya haifar da ingancin barci.
Duk da yake bambance-bambance daban-daban a cikin agogon rayuwarku na iya rinjayar ko kun kasance kututturer rana ko tsakar dare, akwai wasu abubuwa da za ku iya yi don canza motsi na cikinku kuma fara gaishe ranar a baya.
Wasu abubuwa da za ku iya gwada sun hada da:
- Sarrafa lokacin ku da kyau yayin rana. Samun kayan da aka yi a baya kuma ku guje wa jinkiri don hana yin jinkiri don kammala ayyukan.
- Ka guje wa muryoyi masu yawa da kuma yanayin zamantakewa a cikin yammacin dare. Yin tafiya a cikin dare daren dare ko rataya tare da abokan hulɗa da suke wasa da bidiyo ko kallon fina-finai na iya barin ku jin dadi kuma ba ku iya barci ba. Turawa kan ba da kanka dan lokaci a maraice don kauce wa matsalolin rana.
- Bi tsarin jimawali mai daidaituwa. Fara fara barci a lokaci ɗaya kowane dare domin tashi a baya ba tare da jin barci ba.
Bisa ga masana masana barci, zai iya ɗauka har zuwa wata don kafa sabuwar aikin barci. Tsaya zuwa gare shi, duk da haka, kuma zaka iya girbe amfanin yaudarar mutum.
Karin bayani:
Whitbourne, SK (2012). Mutumin Safiya ko Maraice? Yaya Jakar Jiki ta shafi Rayuwarka, Psychology Yau. An dawo daga 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). Nazarin aikin tabbatarwa na aikin safiya bakwai-kayan aikin maraice. Ƙwararren masanin ilimin Turai, 17 (3), 222-230. Doi: 10.1027 / 1016-9040 / a000097