Sonke sizwile: uma ufuna ukuphumelela, vuka ekuseni kakhulu. Akumangalisi ukuthi i-CEO yakwa-Apple u-Tim Cook evuka ngo-3:45 ekuseni bese umsunguli we-Virgin Group u-Richard Branson ngo-5:45 ekuseni “Ubani ovuka ekuseni, uNkulunkulu uyamnika!”
Kodwa ingabe lokhu kusho ukuthi bonke abantu abaphumelelayo, ngaphandle kokukhetha, bavuka ekuseni kakhulu? Nokuthi indlela eya empumelelweni ibhukelwe wena uma uthuswa umcabango nje wokuvuka, ukuzivocavoca, ukuhlela usuku lwakho, ukudla isidlo sasekuseni nokuqeda into yokuqala ohlwini ngaphambi kuka-8 ekuseni? Ake sikuthole.
Ngokwezibalo, cishe u-50% wabantu empeleni awugxilile ekuseni noma kusihlwa, kodwa endaweni ethile phakathi. Nokho, cishe oyedwa kwabane kithi uvame ukuvuka ekuseni, kanti omunye kwabane uyisikhova sasebusuku. Futhi lezi zinhlobo azihlukani kuphela ngokuthi abanye bavuma ngekhanda ngo-10 ebusuku, kuyilapho abanye bephuzile kakhulu emsebenzini ekuseni. Ucwaningo lubonisa ukuthi izinhlobo zasekuseni nakusihlwa zinokuhlukaniswa kobuchopho obungakwesokunxele/kwesokudla: ukucabanga kokuhlaziya nokubambisana uma kuqhathaniswa nokusungula kanye nomuntu ngamunye.
Ucwaningo oluningi lubonise ukuthi abantu basekuseni bayaqiniseka, bazimele, futhi kulula ukuxhumana nabo. Bazibekela imigomo ephakeme, ngokuvamile bahlelela ikusasa futhi balwela inhlalakahle. Futhi abajwayele ukucindezeleka, ukubhema noma ukuphuza uma kuqhathaniswa nezikhova zasebusuku.
Nakuba izinhlobo zasekuseni zingazuza ngokwezemfundo, izikhova zasebusuku zivame ukuba nenkumbulo engcono, isivinini sokucubungula kanye namakhono aphezulu okuqonda - ngisho nalapho kufanele ziphothule imisebenzi ekuseni. Abantu basebusuku bavuleleke kakhulu emizweni emisha futhi bahlale beyibhekile. Zivame ukudala kakhudlwana (nakuba kungenjalo njalo). Futhi ngokuphambene nesaga esithi - “ekuseni ngaphambi kokulala nokuvuka ekuseni, impilo, ingcebo nokuhlakanipha kuyonqwabelana” - ucwaningo lubonisa ukuthi izikhova zasebusuku zinempilo futhi zihlakaniphile njengezinhlobo zasekuseni, futhi ngokuvamile zicebile kancane.
Usacabanga ukuthi abavuka ekuseni banamathuba amaningi okuthola umsebenzi wokuba yi-CEO yenkampani? Ungajahi ukusetha i-alamu yakho ngo-5am. Izinguquko ezimangalisayo kuphethini yakho yokulala zingase zingabi nomthelela omningi.
Ngokwesazi sezinto eziphilayo sase-Oxford University uKatharina Wulff, ocwaninga nge-chronobiology kanye nokulala, abantu bazizwa bengcono kakhulu lapho bephila ngendlela abathambekele kuyo ngokwemvelo. Ucwaningo lubonisa ukuthi ngale ndlela abantu bayakwazi ukukhiqiza kakhulu, futhi amakhono abo engqondo abanzi kakhulu. Ngaphezu kwalokho, ukuyeka izintandokazi zemvelo kungaba yingozi. Ngokwesibonelo, lapho izikhova zivuka ekuseni, imizimba yazo isakhiqiza i-melatonin, i-hormone yokulala. Uma ngalesi sikhathi behlela kabusha umzimba ngenkani usuku, imiphumela eminingi engemihle yomzimba ingenzeka - ngokwesibonelo, amazinga ahlukene okuzwela ku-insulin ne-glucose, okungaholela ekuzuzeni isisindo.
Ucwaningo lubonisa ukuthi i-chronotype yethu, noma iwashi langaphakathi, liqhutshwa kakhulu izici zebhayoloji. (Abacwaningi baze bathola ukuthi izigqi ze-circadian zamangqamuzana omuntu ahlolwe kusetshenziswa ubuchwepheshe be-in vitro, okungukuthi ngaphandle kwento ephilayo, ihambisana nezigqi zabantu athathwe kubo). Kufika ku-47% wama-chronotypes awufuzo, okusho ukuthi uma ufuna ukwazi ukuthi kungani uvuka njalo ekuseni (noma, ngokuphambene, kungani ungakwenzi), ungase ufune ukubheka abazali bakho.
Ngokusobala, ubude besigqi se-circadian yisici sofuzo. Ngokwesilinganiso, abantu bashuniselwe isigqi samahora angama-24. Kodwa ezikhovaneni, isigqi ngokuvamile sihlala isikhathi eside, okusho ukuthi ngaphandle kwezimpawu zangaphandle, zazigcina zizumekile futhi zivuke kamuva futhi kamuva.
Emzamweni wokuthola ukuthi iyini imfihlo yempumelelo, sivame ukukhohlwa ngezinto ezimbalwa. Okokuqala, akubona bonke abantu abaphumelelayo abavuka ekuseni, futhi akubona bonke abavuka ekuseni abaphumelelayo. Kodwa okubaluleke nakakhulu, njengoba ososayensi bethanda ukusho, ukuhlobana kanye ne-causation yizinto ezimbili ezihlukene. Ngamanye amazwi, abukho ubufakazi bokuthi ukuvuka ekuseni kuyazuzisa ngokwakho.
Umphakathi uhlelwe ngendlela yokuthi abantu abaningi baphoqeleke ukuba baqale ukusebenza noma ukufunda ekuseni kakhulu. Uma uvame ukuvuka ekuseni, khona-ke uzokhiqiza kakhulu kunoontanga bakho, njengoba inhlanganisela yezinguquko zezinto eziphilayo, kusukela kuma-hormone kuya ekushiseni komzimba, kuzosebenza ngokuzuzisa kwakho. Ngakho-ke, abantu abathanda ukuvuka ekuseni baphila ngesigqi sabo semvelo futhi bavame ukuzuza okwengeziwe. Kodwa umzimba wesikhova ngo-7 ekuseni ucabanga ukuthi sisalele, futhi uziphatha ngendlela efanele, ngakho-ke kuba nzima kakhulu ukuba abantu basebusuku balulame futhi baqale ukusebenza ekuseni.
Abacwaningi baphinde baqaphele ukuthi njengoba izinhlobo zakusihlwa zivame ukusebenza lapho imizimba yabo ingekho esimweni sengqondo, akumangazi ukuthi bavame ukuzwa imizwa ephansi noma ukunganeliseki ngokuphila. Kodwa isidingo sokuhlale ucabanga ngendlela yokuthuthukisa kanye namakhona abushelelezi nawo angavuselela amakhono abo okudala nawokuqonda.
Ngenxa yokuthi inkolelo yamasiko ithi abantu abaphuza ukusheshe bavuke futhi bavuke ebusuku bayavilapha, abaningi bazama kanzima ukuziqeqeshela ukuvuka ekuseni. Labo abangakwenzi lokho maningi amathuba okuba babe nezici zokuhlubuka noma zobuntu. Futhi ukushintsha umugqa wesikhathi akuzishintshi ngisho lezi zici: Njengoba olunye ucwaningo lwathola, nakuba abantu basebusuku bezama ukuvuka ekuseni, akuzange kuthuthukise isimo sabo sengqondo noma ukwaneliseka kwempilo. Ngakho-ke, lezi zici zomlingiswa zivame ukuba "izingxenye zangaphakathi ze-chronotype ephuzile".
Ucwaningo luphinde luphakamise ukuthi okuncanyelwayo kokulala kungase kuhlobane ngokwebhayoloji nezinye izici ezimbalwa. Isibonelo, umcwaningi u-Neta Ram-Vlasov waseNyuvesi yaseHaifa uthole ukuthi abantu abadalile baneziphazamiso eziningi zokulala, njengokuvuka njalo ebusuku noma ukuqwasha.
Usacabanga ukuthi kungaba ngcono uma uziqeqeshe ube umuntu wasekuseni? Bese ukuchayeka ekukhanyeni okukhanyayo (noma kwemvelo) ekuseni, ukugwema ukukhanya okwenziwa ebusuku, kanye nokudla okufika ngesikhathi kwe-melatonin kungasiza. Kodwa khumbula ukuthi noma yiziphi izinguquko ohlelweni olunjalo zidinga isiyalo futhi kufanele zihambisane uma ufuna ukuzuza umphumela futhi uwuhlanganise.