Yini Ongayenza Lapho Usukhathele Kakhulu, Kusheshe Khulu?

Sivame ukufunda mayelana, noma kungenzeka sazi othile — imvamisa umfundi wasesikoleni esiphakeme noma wasekolishi — ohlala ubusuku nemini kakhulu bese kuba nzima kakhulu ukuvuka ekuseni. Lapho izikhathi zokulala nezikhathi zokuvuka zombili ziba sekwephuze kakhulu, futhi umuntu engakwazi ukulala kuze kuthi, ngo-2 ekuseni, sibhekise kulokhu njengo ukubambezeleka kwesifo sesigaba sokulala . Le akuyona inkinga engandile — ihlupha cishe amaphesenti ayisikhombisa wabantu abasha nabadala. Imibhalo eminingi ivela ezincwadini zokulala mayelana nalesi sifo.

Kepha kuthiwani ngalabo abane- okuphambene inkinga? Kuthiwani ngabantu abangakwazi ukuhlala nje phezulu kuze kuthi, ngo-10 ebusuku — isikhathi esivamile sokulala? Laba bantu banakho ukuphazamiseka kwesigaba sokulala okuthuthukile , iqembu elakha iphesenti elilodwa labantu abaneminyaka ephakathi nendawo. Futhi sibona izindatshana ezimbalwa kakhulu ngale nkinga.

Ngokubambisana, zombili lezi zinkinga zokulala zaziwa njenge ukuphazamiseka kwesigqi se-circadian futhi zihlobene nephethini yemvelo yamahora angama-24 yokuvuka nokulala esihlangabezana nayo nsuku zonke. Uhlelo lwe-circadian lusilungiselela usuku futhi luvumela umzimba ukuthi ube sesimweni esifanele ngezikhathi ezehlukene zosuku. Isibonelo, njengoba isibhakabhaka simnyama futhi ubusuku busondela, uhlelo lwe-circadian lusiza ukulungiselela umzimba ukuqala kobuthongo. Ngendlela efanayo, lapho ukusa kuqala ukukhanyisa isibhakabhaka nokusondela kwasekuseni, ubuthongo buqala ukusuka ngokuqhubekayo kusuka ezigabeni ezijulile kuye ekuphupheni. Ukulala kwethu kuya ngokuya kukhanya ukuze sikwazi ukuvuka kalula futhi sikulungele ukuqala usuku.

Isifo sesigaba sokulala esithuthukisiwe empeleni siphikisana nesifo sesigaba sokulala esibambezelekile. Labo abakubonayo bathola ukuthi kuba nzima ukuhlanganyela emsebenzini wakusihlwa ngoba banamandla okulala ngokushesha. Bese bevuka cishe ngehora lesithathu ekuseni noma ngaphambi kwalokho. Ngenkathi ukubambezeleka kwesigaba sesifo sokulala kuvame ukubonwa kubantu abasha, i-advanced phase phase syndrome kungenzeka kakhulu kubantu abadala. Kanye nesikhathi sokulala sokuqala ngokungavamile, ezinye izigqi ze-circadian nazo ziyathinteka, njengokushintsha kwansuku zonke kokushisa komzimba okuyisisekelo noma ukukhishwa kwamahomoni athile. (Yize ukusebenzisa i-melatonin ukukhuthaza ukulala kubhekwa njengokuphikisana ngabaningi emkhakheni wokulala, kunobufakazi bokuthi kungasiza ekubuyiseleni ukusebenza okujwayelekile kwe-circadian lapho umuntu eyisebenzisa kahle.)

Izici ezivelele zesifo sesigaba sokulala esithuthukile ukujwayela nokuzibandakanya ngezikhathi zokulala ezivame ngaphezu kwamahora amathathu ngaphambi kokuvunyelwa kwezinkambiso zomphakathi. Kubukeka sengathi ubuthongo uqobo bujwayelekile buhlobene nobudala bomuntu, buvele budluliselwe ngaphambili kunalokho okujwayelekile eningini lomphakathi. Kungenzeka wazi abantu asebekhulile abakhononda ngesidingo esikhulu sokulala ukuqala ntambama noma kusihlwa. Lokhu kunganciphisa kakhulu ikhono lomuntu lokuzibandakanya emisebenzini ejwayelekile yakusihlwa njengokuhlanza ikhishi, ukufunda incwadi, ukuxoxa nomndeni, noma ukubukela i-TV. Ngakolunye uhlangothi, abantu abanjalo bakuthola kunzima kakhulu ukulala ngaphezu kwe-2 ekuseni kuya ku-5 ekuseni. Lokhu kungaphazamisa imisebenzi yansuku zonke, njengoba imvamisa kungenzeki ukuthi uhlanganyele emisebenzini ephathelene nomsebenzi noma kwezenhlalo ezingaqala ekuseni-futhi amahora angadlula lapho umuntu ephapheme kodwa engenalutho. Bese kuthi kamuva ngosuku, abantu abane-advanced phase phase syndrome bangasebenza kanzima kakhulu ukuziphoqa ukuthi bahlale bephapheme ngenxa yemisebenzi ehlukahlukene noma izibopho zomphakathi. Leli phethini lingaholela kalula ekubeni nokulala okunganele nokwanda kwesikhashana sasemini. Ngoba ukuvuka ekuseni ngakusasa kuhlotshaniswa nokudangala, isiguli esibika ukuvuka ekuseni kakhulu, ukukhathala nomoya ophansi kungabonwa kalula ngokuxineka komtholampilo, okuholele ekwelashweni okungafanele (nokungasebenzi).

Ngandlela thile, kulula ukubhekana nokuphazamiseka kwesigaba sokulala okuthuthukile nokulala ngaphambi kwesikhathi ebusuku, kunokubhekana nenkinga yokubambezeleka kwesigaba sokulala nokuhlala kuze kube sekuseni (bese kudingeka uvuke ekuseni kakhulu ukuya emsebenzini noma esikoleni). Ngenkathi ngibonile iziguli eziningi ezine-advanced phase phase syndrome eminyakeni edlule, kokuhlangenwe nakho kwami, ayijwayelekile kangako kune-delay phase phase syndrome. Imvamisa iyakhula ngokuya ngeminyaka, futhi awukho umehluko obikiwe ekusakazeni phakathi kwabesilisa nabesifazane.

Isizathu sokuphazamiseka kwesigaba sokulala esithuthukile asiqondakali ngokuphelele. Kungenzeka ukuthi abantu ababekiwe bazwela kakhulu emiphumeleni yokukhanya esigqini sabo se-circadian. Kungenzeka futhi ukuthi ubude besigqi somuntu sokujikeleza kubalulekile. Iningi labantu linesigqi se-circadian isikhathi eside kunamahora angama-24. Iwashi bese lihlela kabusha ngenxa yokukhanya, umsebenzi, ukuxhumana nomphakathi, nokudla nsuku zonke. Abantu abahlakulela ukulala kwesigaba sesifo sokuthuthuka bangaba nesigqi se-circadian esifushane kunamahora angama-24. Kubukeka sengathi izici zofuzo zibalulekile ekukhuleni kwalesi sifo futhi.

Ngenkathi abanye abantu bengase babe nokuthambekela kokulala kusenesikhathi nokuvuka ekuseni, njengoba kunjalo nge- "larks," ukuxilongwa kwesifo sesigaba sokulala esithuthukile kwenziwa kuphela uma kunesikhalazo esingapheli noma esijwayelekile sokulala nokulala kusheshe kakhulu okuholela ekonakaleni kokusebenza kwezenhlalo, emsebenzini, noma kwezinye izindawo ezibalulekile. Kumele futhi siveze ukuthi okunye ukuphazamiseka kwezokwelapha noma kwengqondo kungaveza izimpawu ezifanayo: Isibonelo, ukuvuka ekuseni ngakusasa okuphawulwe ngenhla kungahle kuhlotshaniswe nenkinga enkulu yokudangala.

Ukwelashwa kwezifo zesigqi se-circadian kungaba yinselele. Ukungenelela okukodwa okubonakalayo uma isiguli sinohlelo lokuguquguquka kubizwa nge-chronotherapy. Ukusetshenziswa kuhilela ukuthi lowo muntu ayolala avuke emahoreni amathathu ngaphambi kwezinsuku ezimbili kuze kufike isikhathi sokulala asifunayo. Yize lokhu kungasiza, amandla okubuyela emuva ngokushesha akhona, futhi kudinga umzamo oqhubekayo wokugcina uhlelo olusha lokulala. Enye inqubo ukwelashwa okukhanyayo okukhanyayo, okusebenzisa ukuchayeka ekukhanyeni okukhethekile okukhanyayo kusuka ngo-7 kuya ku-9 ebusuku. Lokhu kwelashwa kufanele kwenzeke kuphela ngokulawulwa nguchwepheshe wokulala — uma kungasetshenziswanga kahle kungadala ukuphazamiseka okuqhubekayo kwesigqi se-circadian futhi kungadala iziqephu ze-hypomanic kubantu abane-bipolar disorder. Okunye ukwelashwa okungenzeka ukuthatha i-melatonin lapho uvuka ekuseni. Kucatshangwa ukuthi lokhu kungavumela isikhathi sokulala kamuva ngalobo busuku, njengoba nje i-melatonin esetshenziswe ntambama ingadala ukuqhubekela esikhathini sangaphambili sabantu abane-syndrome yesigaba sokulala esibambezelekile. Le akuyona indlela efakazelwe futhi ingadala izinkinga ngenxa yomphumela wokuhlala phansi we-melatonin — okungaba wusizo ekuseni.

Uma unenkinga yokuhlala uphapheme kuze kube kusihlwa, futhi uvuka ngaphambi kwesikhathi kunalokho obekufisa, ungahle ube nenkinga yesigaba sokulala esithuthukile. Uma ukuphazamiseka kwesigqi se-circadian kuholela ekulimaleni emsebenzini wakho noma kwezenhlalo, noma ekukhuleni kwasemini okwandayo ngenxa yokungalali ngokwanele, hlela ukuhlolwa nochwepheshe bokulala kunokuzama izindlela zokwelashwa ezingavunyelwe noma ukulwela ukudlula osukwini lwakho. Kungaba nomphumela wokuthi uqaphele futhi uvuke nokuthi ilanga liphuma nini, futhi ujoyine ontanga yakho e-Land of Nod lapho izinkanyezi zicwazimula esibhakabhakeni sasebusuku.