Definition na Zeitgeber da kuma yadda yake nufi da Sleeping Circadian Rhythms
Zai yiwu a sake saita motsi ta ciki ta jiki ta hanyar daukan hotuna zuwa wasu alamun lokaci daga yanayin. Mene ne waɗannan siginar lokaci na sakonni kuma ta yaya waɗannan tasirin zasu sake saita agogo na ciki wanda ke sarrafa barci, saki na hormone, da kuma sauran matakai? Gano yadda haske, zazzabi, abinci, da kuma motsa jiki na iya taka rawar da abin da zai faru idan waɗannan alamomi na rukunin circadian sun ɓace.
Mene ne Ma'anar Zeitgeber?
Daga Jamus don "mai ba da lokaci," Zeitgeber yana nufin duk wani waje wanda zai iya sake saita tsarin tsararren lokaci na kwayoyin. A cikin mutane, tsarin circadian , ko kuma nazarin halittu , ana sarrafawa ta hanyar zeitgebers. Mai kwakwalwa na tsakiya ya kasance a cikin babban ɗigon tsakiya na hypothalamus na kwakwalwa.
Ga wasu 'yan zeitgebers da yadda suke shafar barci:
Hasken rana
Haske yana daya daga cikin muhimman lambobin zeitgebers wanda ke shafar barci. Haske yana rinjayar ƙwaƙwalwarka na ciki ta wurin ƙwayoyin haske mai haske a cikin idon idanu. Kwayoyin suna gaya wa jikinka lokacin da dare da rana kuma lokacin da yake da rana, wanda zai taimaka wajen tsara yanayin barci. Kafin ƙaddamarwar wutar lantarki, mutane sun tafi barci lokacin da rana ta tashi kuma ta farka kamar yadda ya tashi. Amma a yanzu, ɗaukar hotuna zuwa maraice marar haske a cikin dare (musamman daga fuska ) da kuma rashin samun damar hasken rana idan kun yi aiki a ofishin, zai iya taimakawa ga rashin barci.
Abincin Jiki
Lokacin da kuke ci da dare zai iya shafar yadda kuka yi barci. Cin abinci daga baya da dare yana da kyau, idan dai kuna ci a lokaci daya kowane dare. In ba haka ba, zaku iya samun matakan makamashi daban-daban a lokacin da kuke ƙoƙari ku bar barci, wanda zai iya watsar da ku na circadian.
Taron aikin motsa jiki
Kamar tsarin jadawalin ku, lokacin da kuke motsa jiki zai iya shafar layin barcin ku. Ba haka ba ne game da lokacin da kake motsa jiki, amma idan idan lokaci ya dace. Idan ana amfani da jikinka a kowane dare, amma sai ka canza shi kuma ka je aikin motsa jiki na farko a rana daya, zaka iya sa ran ganin wani canji a cikin barci.
Temperatuwan
Akwai tabbacin cewa digo a cikin zafin jiki yana taimakawa wajen canza jiki zuwa barci. Har ila yau, yanayin jiki yana saukowa zuwa safiya (kimanin 4 AM), wanda zai iya ɓoye haɗarin haɗari wanda zai faru da bambanci tsakanin jiki da yanayin yanayi. Mutane da yawa suna barci mafi alhẽri ta hanyar buɗe windows bude a daren. Ƙararrawa zai iya taimakawa wajen canzawa barci da kuma taimakawa rashin barci. Lokacin da zazzabi yana sarrafawa kuma ana kiyayewa, wannan alamar zata iya rasa.
Ta yaya Sauƙaƙan Kaya ya Sauya Lokacin?
Yayin da kake tsufa, hankalin ka na circadian yana iya canzawa. Wannan zai iya bayyana dalilin da ya sa cin cin pizza a 2 AM kafin kwanta a kwalejin ba zai taba tasirin abincinka ba, yayin da yanzu ma sauƙi canje-canje a rayuwarka yana da wata tasiri a kan yanayin barci . Daidaita cin abinci da aikin motsa jiki da kuma gano hanyoyi don samun hasken rana zai iya taimaka maka a kan hanya idan yanayin barci idan ka wahala.
Alamun Cikin Ƙungiyar Lafiya
Idan kun gajiya kullum kuma yawancin barcin ku matalauta ne a duk tsawon lokacin, kuna iya samun nakasa mai kwalliya circadian . Alamun rashin barci sun haɗa da:
- Samun wuya lokacin farawa barci
- Yin gwagwarmaya don kulawa da barci, tadawa akai-akai a lokacin daren.
- Jiyya don farka da wuri da kuma rashin iya komawa barci.
- Abincin barci ne ko rashin kyau.
Yi magana da likita idan kunyi zargin kuna da barcin barci. Ƙananan canje-canje da ke bunkasa haɗinka zuwa yanayin yanayi, irin su ɗaukar hotuna zuwa hasken rana, zai iya taimakawa wajen tsara tsarin kula da rayuwar ka da kuma alamar barci.
Sources:
Adamu K. (1980). Abincin Abincin Abinci da Barci Bayan Abincin Abincin Gurasa. SLEEP, 3 (1), 47-58.
Cibiyar Harkokin Kiwon Lafiya ta Amirka. (2008). Circadian Rhythm Sleep Matters. An dawo da shi ranar 22 ga watan Janairu, 2016.
Ƙungiyar Magungunan Buka a Harbard Medical School. (2007, Disamba 18). Ƙananan Hanyoyin da ke Shafan Barci. An dawo da shi ranar 22 ga watan Janairu, 2016