Utshintsho lweyure enye lunaliphi ifuthe?Katarzyna Kos / Unsplash Yilelo xesha lonyaka kwakhona: Ukugcinwa kwemini (DST ). Ngeli Cawa, ngo-Novemba 5 ngo-2: 00 a.m., abahlali benyuka nasezantsi kwimpuma ye-US baya kuphinda babuyise iiwotshi zabo iyure enye, bafumane imizuzu engama-60 yokulala okuxabisekileyo. Nangona ukuphela kokonga emini kuxela ukufudumala kwemozulu, ubukhulu becala, utshintsho lwexesha olulethwe kukuwa yeyona nto imnandi, ivumela ixesha elongezelelekileyo lokuncancisa iintsasa ezimbalwa zokuqala de umzimba uguquke. Yicinge ngoluhlobo lwangoku lweKrisimesi, njengoko ama-35 eepesenti abantu baseMelika bexela ukulala iiyure ezingaphantsi kwesixhenxe ngobusuku ngabunye.
Ukuphulukana okanye ukufumana iyure kusenokubonakala ngathi ayiyonto inkulu kodwa, enyanisweni amatyeli amabini ngonyaka utshintsho lwexesha lunokuba neziphumo kwimpilo yethu. Umahluko weyure enye unokubangela ukuphazamiseka kwewotshi yethu yangaphakathi eyaziwa ngokuba sisingqisho sethu sokujikeleza. Rhoqo kubhekiswa kuyo njengewotshi yomzimba, isingqisho se-circadian ngumjikelo oxelela imizimba yethu ukuba silale nini, sivuka kwaye sitye. Ikwalawula iinkqubo ezininzi zomzimba, kwaye ichaphazeleka yimikhombandlela yokusingqongileyo njengokukhanya kwelanga kunye nobushushu. Xa isingqisho somntu ojikelezayo siphazanyiswa nokuba kukancinci, ukulala kunye nokutya iipateni kunokuhamba ngehaywire. Kukho nomzimba okhulayo wophando ovavanya iimpembelelo zempilo zexesha elide ezinokuphazamiseka kwisingqisho se-circadian, njengokwanda kwamathuba ezehlo zentliziyo, ukutyeba kakhulu, kunye nokunxibelelana neengxaki zemithambo-luvo ezinje ngoxinzelelo kunye nokuphazamiseka kwengqondo. Nazi ezinye zeziphumo ezaziwayo zokonga imini:
- Ibangela ukukhutshwa kwe-melatonin
Ukubuyela umva iyure enye ekwindla kuthetha ukuphulukana nenani leeyure zokukhanya kwelanga imizimba yethu ikulindele ngexesha lasentwasahlobo nasehlotyeni. Njengokuba isibhakabhaka simnyama ngaphambili nangaphambili, oko kuya kubangela ukukhutshwa kwe-melatonin, ihomoni efihliweyo yindlala yeliso yepineal enceda ukugcina iipateni zokulala eziqhelekileyo. Kwelinye icala kunokuba yinto elungileyo-le yindlela yokuphendula komzimba wakho ebumnyameni. Kodwa kwelinye, ukufika kobumnyama kwangoko busuku ngabunye kunokukushiya uziva udangele, okwenza ukuba kungabikho amathuba okuba ufuna ukubetha umthambo kwaye kunokwenzeka ukuba uzive ufuna ukuhlala nokulala.
Ukulwa nezi mvakalelo zokufukama, ncamathela kwindlela yokulala. Lala kwaye uvuke ngexesha elifanayo yonke imihla kwaye uphephe iiyure ezintathu zokulala ngamandla emva kwemini. Oku kubandakanya iimpelaveki. Ufuna ukugcina iishedyuli zakho zemihla yeveki kunye neempelaveki phantse zifane, kuba umzimba womntu awusabeli kakuhle kwimijikelo yokulala eyahlukileyo evekini.
- Ikuvumela ukuba ufumane ukulala ngokwaneleyo
Ngelixa kunokuba nzima ukuzigcina ukhuthazekile ngexa langokuhlwa lobusuku bokuqala, ukulala ngokwaneleyo kuyinxalenye elungileyo yokonga emini. Ukufumana iyure enye ekwindla kuluncedo ngakumbi kwimpilo yethu kunokulahleka iyure entwasahlobo. Kufunyenwe ukuba ngoMvulo emva kokutshintsha kokuwa, amazinga okuhlaselwa yintliziyo ayancipha. Iintliziyo zethu zithetha ngokuvakalayo nangokucacileyo — ukulala ngakumbi kulingana nokuncipha koxinzelelo. Ubuthongo obungonelanga buye buhambisane namahomoni omzimba kwaye bonyuse amanqanaba eekhemikhali ezivuthayo ezinegalelo kwisifo sentliziyo.
- Inokutshintsha imood yakho
Ngokufika kwangaphambili kobumnyama ngokuhlwa, kunye namaxesha amade ngaphandle kokukhanya kwemini, kuza ukufika kwe Ukuphazamiseka kwexesha elithile (SAD) , ikwabizwa ngokuba kukudakumba ebusika. A Isifundo saseDanish Kufunyenwe ukuba kukho ukwanda kweepesenti ezili-11 kuxinzelelo emva kokutshintsha iiwotshi zethu ekwindla. Enye funda e-Australia ifumanise ukuba amazinga okuzibulala kwamadoda anyuse emva kwentwasahlobo kunye nokuwa kwe-DST.
Wenza njani utshintsho ngaphandle kwezi ngxaki?
- Yiba nesiko lobusuku. Fumana umzimba wakho kumkhwa wokunciphisa ngaphambi kokulala. Nciphisa izibane zakho kwaye uthathe ibhafu eshushu okanye ishawa. Cima umabonwakude kwaye ubeke ifowuni, ikhompyuter okanye ithebhulethi kude Naliphi na ixesha lesikrini kufuneka liphetshwe. Ukukhanya okuphezulu okuvela kwi-elektroniki kuhlala kuthintela ukukhutshwa kwe-melatonin, kugcina ingqondo yakho ivuselelwe kwaye yenza ukuba kube nzima ukulala.
- Ngobusuku obungaphambi kwe-DST, yiya kulala ngoMgqibelo kwaye uvuke ngeCawa ngamaxesha akho esiqhelo.
- Gcina amakhethini egumbi lakho lokulala okanye iimfama zivaliwe, kuba ukuphuma kwelanga ngeCawa kuya kuza iyure kwangoko.
- Xa sele uvukile, ziveze emini ngokukhawuleza xa uvuka ngeCawa.
- Gcina imeko yesiqhelo kucwangciso lwakho lwangeCawa, kubandakanya namaxesha okutya.
- Yitya isidlo sakusasa esinempilo-ukutya kuxela umzimba wakho ukuba usuku sele luqalile.
- Ukuhambahamba ngelinye ixesha ngeCawa-ukuba phandle uvezwe kukukhanya kunceda ukulungelelanisa iwotshi yomzimba wakho.
Ugqirha Samadi yibhodi eqinisekisiweyo ye-urologic oncologist eqeqeshwe kutyando oluvulekileyo nolwesintu kunye ne-laparoscopic kwaye yingcali yotyando lwe-robotic prostate. Usihlalo we-urology, inkosi yoqhaqho lweerobhothi kwisibhedlele iLenox Hill. Ungumnikeli kwezonyango kwiQela leendaba lezonyango leFox News. Landela uGqirha Samadi Twitter , I-Instagram , IPintrest , SamadiMD.com , davidsamadiwiki , davidsamadibio kwaye Facebook
