Yiziphi izigqi zebhayoloji?

-Delile

• Yiziphi izinhlobo zokuphazamiseka kwesigqi sebhayoloji?
• Iyini imiphumela yokuphazamiseka kwesigqi sebhayoloji?
• Ngubani osengozini yokuphazamiseka kwesigqi sebhayoloji?
• Odokotela bakuhlola kanjani ukuphazamiseka kwesigqi sebhayoloji?
• Zelashwa kanjani izifo zesigqi semvelo?
• Yini engingayenza ekhaya ukuqeda ukuphazamiseka kwesigqi sebhayoloji?

Ukubuka konke

Izigqi zebhayoloji zingumjikelezo wemvelo wezinguquko kumakhemikhali noma ekusebenzeni komzimba wethu. Kufana "newashi" eliyinhloko elixhumanisa amanye amawashi emzimbeni wakho. Leli “washi” litholakala ebuchosheni, ngenhla ngqo kwemizwa lapho amehlo ewela khona.Yakhiwe izinkulungwane zamaseli ezinzwa ezisiza ukuvumelanisa imisebenzi nemisebenzi yomzimba wakho.

Kunezigqi ezine zebhayoloji:

• isigqi se-circadian: umjikelezo wamahora angama-24 ofaka isigqi somzimba nokuziphatha njengokulala
• isigqi sokushayisana: isigqi se-circadian esivumelaniswe nemini nobusuku
• isigqi se-ultradian: isigqi sebhayoloji esinenkathi emfushane nemvamisa ephakeme kunesigqi se-circadian
• isigqi se-infradian: isigqi sebhayoloji esihlala ngaphezu kwamahora angama-24, njengomjikelezo wokuya esikhathini

Iwashi le-circadian lidlala indima yomzimba, yengqondo, neyokuziphatha ephendula ekukhanyeni nasebumnyameni.

Leli washi lisiza ukulawula imisebenzi efaka:

• uhlelo lokulala
• isifiso sokudla
• izinga lokushisa komzimba
• amazinga ama-hormone
• ukuqapha
• ukusebenza kwansuku zonke
• ukushaya kwegazi
• izikhathi zokuphendula

Izici zangaphandle zingathonya isigqi sakho semvelo. Isibonelo, ukuvezwa yilanga, izidakamizwa kanye ne-caffeine kungathinta amasheduli okulala.

Yiziphi izinhlobo zokuphazamiseka kwesigqi sebhayoloji?

Ukuphazamiseka kungakhula lapho isigqi semvelo semvelo siphazamiseka. Lezi zinkinga zifaka:

• ukuphazamiseka kokulala: Umzimba "unentambo" yokulala ebusuku. Ukuphazamiseka emigqeni yemvelo yomzimba kungaholela ekulaleni okuthintekayo, kufaka phakathi ukulala.
• i-jet lag: Ukuphazamiseka kwezigqi ze-circadian lapho uhamba ezindaweni zesikhathi noma ubusuku bonke.
• ukuphazamiseka kwemizwelo: Ukuntuleka kokuchayeka elangeni kungaholela ezimweni ezinjengokucindezeleka, i-bipolar disorder, ne-seasonal affective disorder (SAD).
• shintsha ukuphazamiseka komsebenzi: Uma umuntu esebenza ngaphandle kosuku lomsebenzi olujwayelekile kubangela ushintsho kwizigqi ezijwayelekile ze-circadian.

Iyini imiphumela yokuphazamiseka kwesigqi sebhayoloji?

Ukuphazamiseka kwesigqi sebhayoloji kungathinta impilo yomuntu kanye nemizwa yenhlalakahle. Eminye yemiphumela ifaka phakathi:

• ukukhathazeka
• ukulala emini
• ukudana
• ukusebenza okuphansi emsebenzini
• ukuba sengozini kakhulu yengozi
• ukungabi nokuqapha kwengqondo
• ingozi eyengeziwe yesifo sikashukela nokukhuluphala ngokweqile

Ngubani osengozini yokuphazamiseka kwesigqi sebhayoloji?

Kulinganiselwa ukuthi amaphesenti ayi-15 abasebenzi besikhathi esigcwele e-United States basebenza amashifu. Abasebenzi beShift bavame ukuba semisebenzini ephathelene nezinsizakalo ebalulekile empilweni nasekuhambeni komphakathi. Banamathuba amaningi okuthi balale ngaphansi kwamahora ayisithupha ebusuku.

Labo abenza amashifu, noma abasebenza ngaphandle kwango-9 ekuseni kuye ku-5 ntambama. isheduli yosuku lomsebenzi, isengozini enkulu yokuphazamiseka kwesigqi sebhayoloji. Izibonelo zemisebenzi ezibandakanya umsebenzi wokushintsha zifaka:

• abasebenzi bezempilo
• abashayeli, abashayeli bezindiza, nabanye abahlinzeka ngezinto zokuhamba
• abalungiselela ukudla namaseva
• amaphoyisa
• izicishamlilo

Ucwaningo lweNSF luthole ukuthi amaphesenti angama-63 abasebenzi abona ukuthi umsebenzi wabo ubavumela ukuba balale ngokwanele. Ucwaningo olufanayo luye lwathola amaphesenti angama-25 kuye kwangama-30 wabasebenzi bamashifu baneziqephu zokulala ngokweqile noma ukuqwasha.

Amanye amaqembu abantu asengozini yokuphazamiseka kwesigqi sebhayoloji afaka abantu abahamba ezindaweni ezikhathini eziningi noma abahlala ezindaweni ezingenawo amahora amaningi emini, njenge-Alaska.

Odokotela bakuhlola kanjani ukuphazamiseka kwesigqi sebhayoloji?

Ukuhlonza ukuphazamiseka kwesigqi sebhayoloji kuyindaba yokubuyekezwa komlando wezempilo ngokucophelela. Udokotela uzokubuza imibuzo engafaka:

• Uziqaphele nini okokuqala izimpawu zakho?
• Ingabe kukhona imisebenzi eyenza izimpawu zakho zibe zimbi kakhulu? Kungcono?
• Zikuthinta kanjani izimpawu zakho?
• Imiphi imithi oyiphuzayo?

Udokotela angahle afise ukukhipha ezinye izimo, njengokuphazamiseka kweshukela egazini, ezingadala izimpawu ezifanayo zokuphazamiseka kwemizwelo.

Zelashwa kanjani izifo zesigqi semvelo?

Ukwelashwa kokuphazamiseka kwesigqi sebhayoloji kuyahluka futhi kuncike embangela. Isibonelo, izimpawu ze-jet lag ngokuvamile zingezesikhashana futhi azidingi ukwelashwa. Ezimweni zokuphazamiseka emsebenzini noma kokuphazamiseka kwemizwelo, izinguquko kwindlela yokuphila zingasiza.

Khuluma nodokotela wakho ngezimpawu ezimbi kakhulu, njengokukhathala, ukwehla kokuqina kwengqondo, noma ukucindezeleka. Udokotela wakho uzokwazi ukunikeza ukwelashwa okufanele futhi anikeze neziphakamiso ngempilo yakho.

Kubantu abanenkinga yokuphazamiseka kwesizini (SAD), ibhokisi elikhanyayo lingasiza. Lawa mabhokisi akhanyayo alingisa ukukhanya kwasemini futhi angadala ukukhishwa kwamakhemikhali azizwa kahle. Lawa makhemikhali akhuthaza ukuvuka emzimbeni.

Lapho ukwelashwa ngendlela yokuphila nokuhlanzeka okuhle kokulala kungasebenzi, udokotela wakho angakunikeza imithi. IModafinil (i-Provigil) eyabantu abanobunzima bokuvuka emini.

Udokotela wakho angakunikeza nemithi yokulala njengenye indlela. Kodwa imithi yokulala kufanele ithathwe kuphela ngesikhashana. Amaphilisi okulala angadala ukuncika nokushayela ubuthongo.

Yini engingayenza ekhaya ukuqeda ukuphazamiseka kwesigqi sebhayoloji?

Ukuqonda ukuphazamiseka kwesigqi sebhayoloji kungakusiza ukuthi ubone izikhathi lapho kungadingeka ukuthi ubhekane nokudipha kwamandla nemizwa yokulala emini. Izibonelo zezinyathelo ongazithatha ekhaya ukulwa nezinguquko kwizigqi zebhayoloji zifaka:

• Gwema izinto ezaziwa ukuthi zithinta ukulala ngaphambi kokulala. Lokhu kungafaka i-caffeine, utshwala ne-nicotine.
• Phuza iziphuzo ezibandayo kakhulu njengetiye elibandayo noma amanzi.
• Gcina isimiso sokulala njalo lapho kungenzeka.
• Thatha uhambo oluphuthumayo ngaphandle ngesikhathi semini.
• Thatha ukulala kancane ka-10 kuya ku-15 “kwamandla”.
• Khanyisa amalambu amaningi ngaphakathi kwekhaya lakho emini. Ngakolunye uhlangothi, ukucisha amalambu phansi noma ukucima ebusuku kungakhulisa ukulala.

Ukushintshwa ebusuku, umzimba wakho uthatha cishe ubusuku obuthathu kuya kwabane ukujwayela. Zama ukuhlela amashifu akho elandelana, uma kungenzeka. Lokhu kuzonciphisa isikhathi 'sokuqeqesha' umzimba wakho ngamashifu asebusuku. Kodwa ukusebenza isikhathi esingaphezu kwamahora angu-12 ubusuku bonke kulandelana kungaba nemiphumela eyingozi, ngokusho kweCleveland Clinic.

Kubalulekile ukukhumbula ukuthi isigqi sakho semvelo senzelwe ukukuvikela. Bayakhombisa uma sekuyisikhathi sokuphumula. Futhi bakusiza ekuseni nakusihlwa kakhulu ekukhiqizeni kakhulu. Uzothola inzuzo enkulu empilweni yakho yansuku zonke lapho isigqi sakho semvelo sivunyelaniswa.