Ukuphazamiseka komjikelezo we-circadian

-Delile

• 1. Ukulala Phase Ukubambezeleka Syndrome
• 2. Isifo Sokuthuthuka Kwesigaba Sokulala
• 3. Uhlobo Olujwayelekile Olungajwayelekile
• 4. Uhlobo lomjikelezo wokulala ngaphandle kwama-24 h
• 5. Ukulala Ukuphazamiseka Okuhlobene Nokushintsha Kwesikhathi Sendawo
• 6. Ishift Worker Sleep Disorder

Umjikelezo we-circadian ungashintshwa kwezinye izimo, ongadala ukuphazamiseka kokulala futhi ubangele izimpawu ezinjengokulala ngokweqile emini nokuqwasha ebusuku, noma kubangele nezinkinga ezinkulu zempilo.

Kunezindlela eziningi zokwelapha ukuphazamiseka komjikelezo we-circadian, ngokuvivinya umzimba, ukuvezwa yilanga kanye nokudla i-melatonin, ngokwesibonelo, kubaluleke kakhulu ukugcina inhlanzeko yokulala efanele, ebonakala ngokwamukelwa kwemikhuba emihle yokulala ukuze ugcwalise amandla isidingo somzimba nengqondo. Bona ukuthi ungayenza kanjani inhlanzeko yokulala.

1. Ukulala Phase Ukubambezeleka Syndrome

Abantu abahlangabezana nalesi sifo baba nobunzima bokulala futhi banokukhetha ukulala sekwephuzile futhi kunzima ukusheshe bavuke. Ngokuvamile, laba bantu bayalala futhi bavuke ebusuku kakhulu, okungadala ukuphazamiseka empilweni yabo yezenhlalo.

Ngaphandle kokulala nokuvuka kamuva, ezimweni eziningi, abantu abanalesi sifo banokulala okujwayelekile. Akwaziwa ngokuqinisekile ukuthi ziyini izimbangela zalesi sifo, kepha kucatshangwa ukuthi imbangela iyizakhi zofuzo, nokuthi ezinye izici zemvelo nazo zingaba nomthelela, njengoba kunjalo nokwehla kokukhanya ekukhanyeni ekuseni, ukuvezwa ngokweqile ukukhanyisa kusihlwa, ukubukela ithelevishini noma ukudlala imidlalo yevidiyo sekwephuzile, isibonelo.

Indlela yokwelapha

Enye indlela yokwelapha le nkinga ukubambezela isikhathi sokulala ngokwengeziwe, amahora amabili kuya kwamathathu njalo ezinsukwini ezi-2, kuze kufike isikhathi esifanele sokulala, kodwa-ke ukwelashwa okunzima kakhulu ukukufeza ngenxa yesidingo sokunamathela ngokuqinile kuhlelo kanye nokuphazamiseka sezikhathi eziphakathi. Ngaphezu kwalokho, ukubeka ukukhanya okukhanyayo ngesikhathi esifanele sokuvuka nokuthatha i-melatonin kusihlwa kungasiza ukulungisa isikhathi sebhayoloji. Bona okuningi nge-melatonin.

2. Isifo Sokuthuthuka Kwesigaba Sokulala

Abantu abanale nkinga bayalala futhi bavuke ekuseni kakhulu kunalokho okubhekwa njengokujwayelekile futhi ngokuvamile balala ekuseni kakhulu noma ntambama futhi bavuke ekuseni kakhulu ngaphandle kwesidingo sewashi le-alamu.

Indlela yokwelapha

Ukwelapha le nkinga, isikhathi sokulala singabambezeleka, sisuka ku-1 kuye emahoreni ama-3 njalo ezinsukwini ezi-2, size sifike esikhathini sokulala esilindelwe bese sisebenzisa i-phototherapy. Thola ukuthi iyiphi i-phototherapy nokuthi yenzelwe ini.

3. Uhlobo Olujwayelekile Olungajwayelekile

Laba bantu banesigqi esingachazwanga se-circadian somjikelezo wokulala nokuvuka. Ngokuvamile izimpawu ezivame kakhulu ukozela noma ukuqwasha ngamandla amakhulu ngokwesikhathi sosuku, okuphoqa abantu ukuba balale phakathi nosuku.

Ezinye zezimbangela zalesi sifo kungaba ukungabi nenhlanzeko yokungalali kahle, ukungabi khona kwelanga, ukungazivocavoci umzimba noma imisebenzi yezenhlalo futhi kuvame ukuthinta abantu abanezifo zemizwa, njengokuwohloka komqondo nokubambezeleka kwengqondo.

Indlela yokwelapha

Ukwelapha lesi sifo, umuntu kufanele abeke isikhathi esinqunyiwe lapho efisa ukuba nesikhathi sokulala khona, futhi ngezikhathi zakhe zamahhala, azijwayeze umzimba kanye nemisebenzi yomphakathi. Ngaphezu kwalokho, ukuthatha i-melatonin kusihlwa nokuchayeka ekukhanyeni ngesikhathi sokuvuka, i-1 noma i-2 h, kungasiza ukufeza isikhathi sebhayoloji.

4. Uhlobo lomjikelezo wokulala ngaphandle kwama-24 h

Abantu abanalesi sifo banomjikelezo omude we-circadian, onamahora angaba ngu-25, okungadala ukuqwasha nokulala ngokweqile. Imbangela yalesi sigqi se-circadian ngaphandle kwama-24 h ukungabi khona kokukhanya, yingakho abantu abangaboni kahle yibo abathinteka kakhulu ekuthuthukiseni lesi sifo.

Indlela yokwelapha:

Ukwelashwa kwenziwa nge-melatonin kusihlwa. Funda ukuthi ungathatha kanjani i-melatonin.

5. Ukulala Ukuphazamiseka Okuhlobene Nokushintsha Kwesikhathi Sendawo

Lesi sifo, esaziwa nangokuthi yi-Jet Lag esihlobene nokuphazamiseka kokulala, besilokhu sanda kamuva nje ngenxa yokwanda kohambo lomoya olude. Lesi sifo sihamba isikhashana, futhi singahlala kusuka ezinsukwini ezi-2 kuye kweziyi-14, okuncike kwinani lezikhathi ezeqiwe, inkomba lapho kwenziwa khona uhambo nobudala bomuntu namandla akhe omzimba.

Yize umuntu engaba nobuthongo obedlulele usuku lonke, ukuqwasha ebusuku futhi angavuka kaningana ubusuku bonke, umjikelezo we-circadian ongapheli ujwayelekile, futhi ukungezwani kuvela ngenxa yengxabano phakathi komjikelezo wokuvuka nokufuna ukulala indinganiso entsha ngenxa yendawo entsha yesikhathi.

Ngaphezu kokuphazamiseka kokulala, abantu abane-Jet Lag nabo bangathola izimpawu ezinjengokungaphatheki kahle kwamathumbu, ushintsho enkumbulweni nasekugxileni, ubunzima bokuxhumanisa, ubuthakathaka, isiyezi, ikhanda elibuhlungu, ukukhathala kanye ne-malaise nokwehla kwesifiso sokudla.

Indlela yokwelapha

Ukwelashwa kuqukethe inhlanzeko yokulala ngaphambi, ngesikhathi nangemva kohambo nokuzivumelanisa nesikhathi sokulala / sokuvuka lapho uya khona. Ngaphezu kwalokho, imishanguzo okumele ibhalwe ngudokotela, efana neZolpidem, Midazolam noma i-Alprazolam ne-melatonin, ingasetshenziswa.

6. Ishift Worker Sleep Disorder

Lesi sifo besilokhu sikhula ngenxa yesigqi esisha somsebenzi, esenzeka kubantu abasebenza ngamashifu, ikakhulukazi labo abaguqula amahora abo okusebenza ngokuphindaphindiwe nangokushesha, nalapho uhlelo lwe-circadian lungakwazi ukuzivumelanisa ngempumelelo nalawo mahora.

Izimpawu ezivame kakhulu ukuqwasha nokulala, ukwehla kwamandla nokusebenza, okungakhuphula ubungozi bezingozi emsebenzini, kukhuphuke izinga lesifo somdlavuza webele, we-colorectal kanye ne-prostate, ukwanda kwengcindezi yegazi, ukwanda kokuphazamiseka kwamathumbu nezinkinga zokuzala

Indlela yokwelapha

Ukubhekana nale nkinga kunomkhawulo, ngoba uhlelo lomsebenzi aluzinzile kakhulu. Kodwa-ke, uma izimpawu zibangela ukungakhululeki okuningi, udokotela angancoma ukwelashwa ngamakhambi ashukumisayo noma athomalisayo / okuluthayo nokuhlukaniswa nendawo yokulala emini.