Kamoo Boko bo Laolang Potoloho ea Boroko le ho Tsoha
Boroko ke mosebetsi oa bohlokoa o tšehetsang bophelo bo botle ba motho, boiketlo le ts'ebetso e ntle ka ho fetisisa. Le hoja hangata re sa hlokomele, ts'ebetso ea boroko e laoloa ke mokhoa o rarahaneng haholo le o rarahaneng ka har'a boko. Potoloho ea boroko le ho tsoha ke phello ea tšebelisano ea likarolo tse fapaneng tsa boko le tsamaiso ea methapo, tse sebelisanang ho laola linako tsa rona tsa boroko le tsa ho tsoha.
Mokhoa oa Circadian
Potoloho ea rona ea ho robala le ho tsoha e laoloa ke morethetho oa rona oa potoloho ea letsatsi, kapa oache ea baeloji, e latelang potoloho ea lihora tse 24. Morethetho ona o bonahatsa liphetoho tsa tlhaho tsa 'mele tse tsamaellanang le potoloho ea Lefatše. Ntlha ea mantlha e laolang morethetho oa potoloho ea letsatsi ke leseli.
Nukleus ea Suprachiasmatic (SCN)
Leseli le ama merethetho ea circadian joang? Suprachiasmatic Nucleus (SCN) bokong ba rona e phetha karolo ea bohlokoa ho sena. E fumaneha hypothalamus, SCN e sebetsa e le "oache e kholo" ea 'mele. SCN e fumana tlhahisoleseling mabapi le ho pepesehela leseli ho tsoa ho retina ka leihlong ebe e romela matšoao ho laola mesebetsi e fapaneng ea 'mele, ho kenyeletsoa ho lokolloa ha lihormone, mocheso oa 'mele le merethetho ea boroko le ho tsoha.
Ha leihlo le lemoha lesedi hoseng, SCN e romela matshwao a thibelang tlhahiso ya hormone ya melatonin ho tshweleng ya pineal gland, e leng se etsang hore mmele o dule o falimehile. Ka lehlakoreng le leng, ha bosiu bo ntse bo fifala mme lesedi le qala ho fokotseha, matshwao a tswang ho SCN a qala tlhahiso ya melatonin, e thusang ho lokisetsa mmele wa rona boroko.
Melatonin
Melatonin ke hormone e hlahisoang ke tšoelesa ea pineal, e fumanehang bokong bo bohareng. Tlhahiso ea eona e laoloa ke SCN, 'me tlhahiso e phahameng ea melatonin e bontša' mele hore o robale. Ka lehlakoreng le leng, maemo a tlase a melatonin a etsa hore re falimehe haholoanyane. Sena se hlalosa hore na ke hobane'ng ha leseli le leputsoa le tsoang lik'homphieutheng kapa liselefounong li ka sitisa boroko ba rona: le thibela tlhahiso ea melatonin.
Mekhahlelo ea Boroko
Boroko ha se ts'ebetso e sa fetoheng, empa e na le mekhahlelo e 'maloa. Ka kakaretso, boroko bo arotsoe ka mekhahlelo e 'meli e meholo: Motsamao o sa Potlakang oa Mahlo (NREM) le Motsamao o Potlakileng oa Mahlo (REM). Ka bobeli li bapala karolo ea bohlokoa ho hlaphoheloeng le ts'ebetsong ea boko.
Mokhahlelo oa NREM
NREM e na le mekhahlelo e meraro e fapaneng:
1. Mokhahlelo oa 1 (Boroko bo Bobebe): Ena ke mokhahlelo oa phetoho pakeng tsa ho tsoha le ho robala. Mokhahlelong ona, 'mele o qala ho phutholoha, sekhahla sa ho otla ha pelo sea fokotseha, 'me mocheso oa' mele oa theoha. Mokhahlelo ona hangata o nka metsotso e seng mekae.
2. Mokhahlelo oa 2 (Boroko bo Bohareng): Mokhahlelong ona, re qala ho robala e le kannete, 'me tšebetso ea boko ea fokotseha empa e ntse e arabela linthong tse ka ntle. Mokhahlelo ona o etsa hoo e ka bang 50% ea boroko bohle ba bosiu.
3. Mokhahlelo oa 3 (Boroko bo Tebileng): Mokhahlelong ona, 'mele o kena borokong bo tebileng haholo, bo tsejoang hape e le boroko ba delta kapa boroko ba maqhubu a liehang. Mekhoa ea ho tsosolosa e etsahala mona, ho kenyeletsoa ho lokisoa ha mesifa le lisele le ho matlafatsa sesole sa 'mele sa ho itšireletsa mafung.
Mokhahlelo oa REM
Boroko ba ho Tsamaea ha Mahlo ka Potlako (REM) bo latela mohato oa NREM 'me hangata bo etsahala metsotso e ka bang 90 ka mor'a hore re robale. Mokhahlelong ona, mahlo a tsamaea ka potlako tlas'a mahlo, 'me hangata ho etsahala litoro. Mosebetsi oa boko nakong ea boroko ba REM o tšoana haholo le ha re falimehile, empa mesifa ea 'mele e batla e tsitsitse ka ho feletseng, boemo bo tsejoang e le atonia. Boroko ba REM bo bohlokoa bakeng sa mesebetsi ea kelello e kang mohopolo, ho ithuta le maikutlo.
Taolo ea Lik'hemik'hale tsa Methapo
Boko bo sebelisa li-neurotransmitter tse fapaneng ho laola boroko le ho tsoha. Tsena li kenyelletsa adenosine, dopamine, norepinephrine, serotonin le acetylcholine, har'a tse ling.
Adenosine
Adenosine ke molek'hule e phethang karolo ea ho khothaletsa boroko. Ha letsatsi le ntse le tsoela pele, maemo a adenosine bokong aa eketseha, e leng se bontšang hore 'mele ea rona e khathetse. Caffeine e sebetsa ka ho thibela li-receptor tsa adenosine, ke ka lebaka leo re ikutloang re falimehile haholoanyane ka mor'a ho noa kofi.
Dopamine le Norepinephrine
Dopamine ke neurotransmitter e hokahaneng le sistimi ea moputso oa boko 'me e bapala karolo ea ho re boloka re falimehile. Ka lehlakoreng le leng, norepinephrine e sebetsa ka tsela e tšoanang le hormone ea khatello ea maikutlo, e re thusang ho lula re falimehile re bile re falimehile.
Serotonin
Serotonin, e hlahisoang bokong bo bohareng, le eona e phetha karolo ea ho laola boroko le ho falimeha. Maemo a lekaneng a serotonin a ka thusa ho baka boroko, athe khaello ea serotonin e ka baka mathata a boroko.
Mathata a ho Robala
Mathata a boroko, a kang ho hloka boroko kapa ho hema ka thata ha motho a robetse, a ka hlaha ha ho na le tšitiso tsamaisong ea taolo ea boroko le ho tsoha. Ho hlobaela ke boemo boo motho a thatafalloang ke ho robala kapa ho lula a robetse. Sena se ka bakoa ke mathata a maikutlo, a kelello, kapa a bophelo bo botle ba 'mele.
Ka lehlakoreng le leng, ho hema ha motho a robetse ho hlaha ha a emisa ho hema le ho emisa khafetsa ha a robetse. Sena se ka sitisa boroko bo tebileng le ba REM, sa mo siea a khathetse letsatsi lohle.
Ho hloka boroko nako e telele ho na le tšusumetso e kholo bophelong ba rona, ho kenyeletsoa le ho eketsa kotsi ea lefu la pelo, lefu la tsoekere, botenya le bophelo bo botle ba kelello.
Malebela a ho Ntlafatsa Potoloho ea Hao ea Boroko le ho Tsoha
Ho na le mehato e 'maloa eo re ka e nkang ho ntlafatsa potoloho ea rona ea boroko le ho tsoha:
1. Beha Nako ea ho Robala: Leka ho robala le ho tsoha ka nako e tšoanang letsatsi le letsatsi, esita le mafelo-beke. Ho tsitsa ho thusa ho laola morethetho oa rona oa potoloho ea mali.
2. Etsa Tikoloho e Khutsitseng ea ho Robala: Etsa bonnete ba hore kamore ea hau ea ho robala e lefifi, e khutsitse ebile e pholile. Nahana ka lipakane tsa hau tsa ho robala, haholo-holo mesamo le materase.
3. Fokotsa ho Hlaha Leseling le Leputsoa: Qoba lifono, matlapa, lik'homphieutha, kapa TV bonyane hora pele u robala.
4. Lula U E-na le Boikoetliso ba 'Mele: Boikoetliso ba kamehla bo re thusa ho robala hantle. Leha ho le joalo, qoba boikoetliso bo boima haufi le nako ea ho robala.
5. Fokotsa Khafeine le Joala: Khafeine le joala li ka sitisa boroko ba rona, kahoo qoba ho noa haholo, haholo-holo thapama le mantsiboea.
6. Phomola Pele o Robala: Mesebetsi e kang ho bala buka, ho mamela 'mino o khathollang, kapa ho thuisa e ka thusa ho ikhutsa pele o robala.
Qetello
Boroko ke ts'ebetso ea bohlokoa e laoloang ke mekhoa e rarahaneng bokong. Sena se kenyelletsa SCN, e laolang merethetho ea circadian, le li-neurotransmitter tse fapaneng tse susumetsang boroko le ho falimeha. Ho utloisisa kamoo boko bo laolang potoloho ea boroko le ho tsoha ho ka re thusa ho nka mehato ea ho ntlafatsa boleng ba rona ba boroko, 'me qetellong, boleng ba bophelo ba rona. Ka ho boloka mokhoa o tsitsitseng oa boroko le ho theha tikoloho e tšehetsang boroko, re ka netefatsa hore 'mele le boko ba rona li fumana phomolo eo li e hlokang ho sebetsa hantle.
