Kodi Mitundu Yachilengedwe Ndi Chiyani?

Zamkati

• Kodi mitundu yazovuta zamiyambo ndi iti?
• Zotsatira za kusokonezeka kwaphokoso kwachilengedwe ndi zotani?
• Ndani ali pachiwopsezo chazovuta zakuthupi?
• Kodi madokotala amazindikira bwanji kuti ali ndi vuto lakelo?
• Kodi matenda amchiberekero amathandizidwa bwanji?
• Kodi ndingatani kunyumba kuti ndithane ndimatenda abwinobwino?

Chidule

Malingaliro azachilengedwe ndimasinthidwe achilengedwe amthupi kapena ntchito zathupi. Ili ngati mbuye wamkati "wotchi" yomwe imagwirizanitsa mawotchi ena mthupi lanu. "Wotchi" ili muubongo, pamwamba pomwe pa mitsempha pomwe maso amawoloka.Amakhala ndi masauzande amitsempha omwe amathandizira kulunzanitsa ntchito ndi zochita za thupi lanu.

Pali nyimbo zinayi zachilengedwe:

• Nyimbo za circadian: kuzungulira kwa maola 24 komwe kumaphatikizapo mayendedwe azikhalidwe ndi machitidwe monga kugona
• Nyimbo zosintha: chizunguliro cha circadian chomwe chimagwirizana usana ndi usiku
• Nyimbo za ultradian: mayendedwe achilengedwe okhala ndi kanthawi kochepa komanso pafupipafupi kuposa mayendedwe a circadian
• Nyimbo za infradian: mingoli yachilengedwe yomwe imatha kupitilira maola 24, monga kusamba

Wotchi yoyenda mozungulira imasewera mthupi, m'maganizo, komanso mwamakhalidwe omwe amayankha kuwala ndi mdima.

Wotchi iyi imathandizira kuwongolera ntchito zomwe zikuphatikizapo:

• nthawi yogona
• njala
• kutentha kwa thupi
• kuchuluka kwa mahomoni
• kukhala tcheru
• ntchito tsiku ndi tsiku
• kuthamanga kwa magazi
• nthawi yankho

Zinthu zakunja zimatha kukopa nyimbo zanu. Mwachitsanzo, kuwala kwa dzuwa, mankhwala osokoneza bongo, ndi caffeine kumatha kusokoneza nthawi yogona.

Kodi mitundu yazovuta zamiyambo ndi iti?

Zovuta zimatha kupezeka pamene mikhalidwe yazachilengedwe imasokonezeka. Matendawa ndi awa:

• mavuto ogona: Thupi "limalumikizidwa" kuti ligone usiku. Kusokonezeka m'maganizo achilengedwe amthupi kumatha kubweretsa kugona, kuphatikizapo kugona tulo.
• kutopa kwapaulendo wandege: Kusokonezeka kwamalingaliro ozungulira mukamayenda modutsa nthawi kapena usiku wonse.
• kusokonezeka kwa malingaliro: Kusadziwika bwino kwa dzuwa kumatha kubweretsa zovuta monga kukhumudwa, kusinthasintha zochitika, komanso kusokonezeka kwa nyengo (SAD).
• sinthani zovuta pantchito: Munthu akagwira ntchito kunja kwa tsiku logwirira ntchito zimayambitsa kusintha kwa mayendedwe a circadian.

Zotsatira za kusokonezeka kwaphokoso kwachilengedwe ndi zotani?

Matenda a mitsempha yachilengedwe angakhudze thanzi la munthu komanso momwe akumvera pakakhala bwino. Zotsatira zake ndi monga:

• nkhawa
• Kugona masana
• kukhumudwa
• ntchito zochepa pantchito
• kukhala pangozi zambiri
• kusakhala tcheru m'maganizo
• chiopsezo chowonjezeka cha matenda a shuga ndi kunenepa kwambiri

Ndani ali pachiwopsezo chazovuta zakuthupi?

Pafupifupi 15 peresenti ya antchito anthawi zonse ku United States amagwira ntchito. Ogwira ntchito ku Shift nthawi zambiri amakhala pantchito zokhudzana ndi ntchito zomwe ndizofunikira paumoyo ndi mayendedwe amtundu wa anthu. Amakhalanso ndi mwayi wogona ochepera maola asanu ndi limodzi usiku.

Iwo omwe amagwira ntchito yosinthana, kapena amagwira ntchito kunja kwa 9 am mpaka 5 pm Ndondomeko ya tsiku logwira ntchito, ali pachiwopsezo chazovuta zakuthupi. Zitsanzo za ntchito zomwe zimakhudza kusintha ntchito ndi monga:

• ogwira ntchito zaumoyo
• madalaivala, oyendetsa ndege, ndi ena omwe amapereka mayendedwe
• okonza chakudya ndi ma seva
• apolisi
• ozimitsa moto

Kafukufuku wa NSF adapeza kuti 63 peresenti ya ogwira ntchito amawona kuti ntchito yawo imawalola kugona mokwanira. Kafukufuku omwewo adapezanso kuti 25 mpaka 30% ya ogwira ntchito yosintha amakhala ndi magawo ogona kwambiri kapena kusowa tulo.

Magulu ena a anthu omwe ali pachiwopsezo chazovuta zakuphatikizika ndi anthu omwe amayenda nthawi yayitali kapena amakhala m'malo omwe alibe masana, monga Alaska.

Kodi madokotala amazindikira bwanji kuti ali ndi vuto lakelo?

Kuzindikira zovuta zamiyambo nthawi zambiri kumakhala nkhani yowunikiranso zaumoyo. Dokotala angakufunseni mafunso omwe angaphatikizepo:

• Munayamba liti kuzindikira zisonyezo zanu?
• Kodi pali zinthu zina zomwe zimapangitsa kuti zizindikilo zanu zizikula? Bwino?
• Kodi matenda anu amakukhudzani bwanji?
• Mukumwa mankhwala ati?

Dokotala amathanso kufunitsitsa kuthana ndi zovuta zina, monga matenda am'magazi, zomwe zimatha kuyambitsa matenda ofanana amisala.

Kodi matenda amchiberekero amathandizidwa bwanji?

Mankhwala amtundu wamatenda amtundu amasiyana ndipo zimadalira chomwe chimayambitsa. Mwachitsanzo, zizindikilo zapa jet zomwe nthawi zambiri zimakhala zakanthawi ndipo sizifunikira chithandizo chamankhwala. Pakakhala kusokonekera kwa ntchito kapena kusokonezeka kwa malingaliro, kusintha kwa moyo kumatha kuthandizira.

Lankhulani ndi dokotala wanu za zizindikiro zowopsa, monga kutopa, kuchepa kwamalingaliro, kapena kukhumudwa. Dokotala wanu adzakupatsani chithandizo choyenera ndikupatseni malingaliro amomwe mungakhalire.

Kwa anthu omwe ali ndi vuto losintha nyengo (SAD), bokosi lowala lingathandize. Mabokosi owalawa amatsanzira masana ndipo amatha kuyambitsa kutulutsa kwa mankhwala abwino. Mankhwalawa amalimbikitsa kudzuka m'thupi.

Ngati chithandizo chamankhwala komanso ukhondo wabwino sagwira ntchito, dokotala akhoza kukupatsani mankhwala. Modafinil (Provigil) ndi ya anthu omwe amavutika ndi kudzuka masana.

Dokotala wanu amathanso kukupatsani mankhwala ogona ngati njira. Koma mankhwala ogona ayenera kumwedwa kwakanthawi kochepa. Mapiritsi ogona amatha kuyambitsa kudalira komanso kuyendetsa tulo.

Kodi ndingatani kunyumba kuti ndithane ndimatenda abwinobwino?

Kumvetsetsa zovuta zamagalimoto kumatha kukuthandizani kuzindikira nthawi yomwe mungafunike kuthana ndi mphamvu zopumira komanso kugona tulo masana. Zitsanzo zomwe mungachite kunyumba kuti muthane ndikusintha kwa mayendedwe achilengedwe ndi awa:

• Pewani zinthu zomwe zimakhudza kugona musanagone. Izi zingaphatikizepo caffeine, mowa, ndi chikonga.
• Imwani zakumwa zoziziritsa kukhosi monga tiyi kapena madzi oundana.
• Khalani ndi ndandanda yokhazikika yogona ngati zingatheke.
• Yendani mofulumira kunja masana.
• Tengani mphindi 10 mpaka 15 pang'ono "mphamvu".
• Yatsani magetsi ambiri m'nyumba mwanu masana. Komanso, kuyatsa magetsi kapena kuzimitsa usiku kumatha kugona.

Kuti musinthe usiku, thupi lanu limatenga pafupifupi mausiku atatu kapena anayi kuti musinthe. Yesetsani kukonza masinthidwe anu motsatizana, ngati zingatheke. Izi zichepetsa nthawi "yophunzitsira" thupi lanu posinthana usiku. Koma kugwira ntchito yopitilira maola khumi ndi awiri usiku mosinthana kumatha kukhala ndi zotsatirapo zoipa, malinga ndi Cleveland Clinic.

Ndikofunika kukumbukira kuti mingoli yanu yachilengedwe imapangidwa kuti ikutetezeni. Amawonetsa nthawi yakupuma ikafika. Ndipo amakuthandizani m'mawa ndi madzulo kuti mukhale opindulitsa kwambiri. Mudzapeza phindu lalikulu pamoyo wanu watsiku ndi tsiku pomwe nyimbo zanu zachilengedwe zikugwirizana.