I-Caffeine futhi Ulale Bobabili Impact Adenosine, Nciphisa Ukulala
Mhlawumbe uzwile okuthiwa okuthiwa "i-caffeine nap" noma "i-nap napine." Kungenzeka kube yindlela yokukhulisa ukusebenza kokubili kwe-caffeine kanye ne- nap ukuze kuthuthukiswe ubuthongo bemini . Lokhu kungasebenza kanjani? Isikhathi esingcono kakhulu sokuzama emini? Ngakanani i-caffeine nokuthi isikhathi eside kangakanani se-nap esiphezulu? Funda kabanzi mayelana ne-cafeine naps kanye nokuthi kungenzeka ukuthi yilokho okudingayo ukuzizwa kangcono ngesikhathi sekuseni.
Uyini I-Caffeine Nap?
Ukunambitheka kwe-caffeine yinkathi encane yokulala eyenzeka emini ngokushesha ngemva kokusetshenziswa kwe-caffeine. I-nap kufanele igcinwe kumaminithi angu-15-20 futhi kungase kubalulekile ukusetha i-alamu ukuvimbela ukulala kakhulu. Kuvame ukujabulela eyodwa noma amabili ye-caffeine, futhi izifundo eziningi ezibonisa inzuzo ziye zahlola u-150 kuya ku-200 mg we-caffeine. (Ukuze kubhekiswe, ikhofi yekhofi ephuziwe ine-163 mg ye-caffeine.) Umthombo wale caffeine awunandaba nezinketho eziningi ezikhona, kuhlanganise ikhofi, itiye, i-soda pop, iziphuzo zamandla, ushokoledi, amaphilisi e-caffeine, njll Kuye lokho okukudlayo, inani le-caffeine lingashintsha futhi ukuthi ukuphuza njalo kangakanani (noma udle) kungathinta nokuzwela kwakho kuyo.
I-Caffeine Nap Isebenza Kanjani?
Isifiso sethu sokulala sixhomeke ezinkambisweni ezimbili: i-homeostatic sleep drive kanye nesignali yokuxwayisa i- circadian . Ukushayela imoto kubhekisela eqinisweni lokuthi uma uhlala uphapheme isikhathi eside, uzoba ngu-sleepier.
Lokhu kubangelwa ukuqoqwa kwamakhemikhali ebuchosheni okuthiwa i- adenosine . I-Adenosine iyinhlangano evamile yokusebenzisa umzimba. Amaseli emzimbeni asebenzisa i-adenosine triphosphate (i-ATP) njengomthombo wawo wamandla. Ingxenye esele yalokhu ukusetshenziswa kwamandla i-adenosine. Uma sesiphapheme, amandla ethu esetshenziswa kakhulu futhi i-adenosine iqoqa ngaphakathi kobuchopho.
Lokhu kungenye yezinto ezibalulekile ezisenza sizizwe silele.
Ukulala, okungenani ngeyingxenye, inqubo yokususa i-adenosine eqoqwe. Ngakusasa, emva kokulala okuhle ebusuku, amazinga anciphisa bese eqala ukwanda ngokuvuka kwesikhathi eside. Uma uthola amahora angu-4 kuphela ubuthongo, uvuka uzwa ulele ngoba ungenayo isikhathi esanele sokususa i-adenosine. Kubalulekile ukuqaphela ukuthi ngisho nezikhathi ezincane zokulala zinganciphisa ngokuphumelelayo amazinga e-adenosine. Ngakho-ke, ukuphumula kunganciphisa ukulala futhi kwandise ukuphawula.
Uma i-caffeine ihlanganiswa ne-nap, lemiphumela iyathuthukiswa. I-caffeine ngokuzimela isebenza ukuvimbela i-adenosine, isignali yokulala. Yile ndlela eyenzeka ngayo njengento evusa amandla futhi isebenza ukuze sizizwe siphapheme, ngisho noma singalali. Ngenxa yalokho, ama-paffe ka-caffeine angenelela okubili okukwaziwa ukunciphisa ubuthongo. Ukucwaninga kubonisa ukuthi inhlanganisela iphumelela kangcono kunayo ngokwayo ekuthuthukiseni izinyathelo zokuqapha.
Kufanele Uthathe Nini I-Caffeine Nap?
Ngokuvamile, kufanele ucabange ukuthatha uhla lwe-caffeine lapho uzwa ukulala okungaphezulu emini. Kubantu abaningi, lokhu kungase kuhambelane nokungcola ngokwemvelo kwisignali yokuxwayisa i-circadian eyenzeka ntambama, ngokuvamile phakathi kuka-1 PM no-3 PM.
Ngalokhu, yingakho yonke imiphakathi igcina i-siesta isikhathi sekuseni ntambama (okuyinto evame ukuyingxenye enkulu kakhulu yosuku kubo).
Ukuze ugweme ukulala , kungcono kakhulu ukugwema ukuthatha u-caffeine naphuzu ngosuku noma eduze nesikhathi sokulala. I-caffeine isetshenziswe ngesibindi, kanti cishe isigamu sayo sizoqedwa emahoreni angu-5 kuya ku-6, ngakho-ke ungase ufune ukuyigwema ngetulu kwemini ntambama uma uzwela noma ujwayele ukulala.
Ezinye Izindlela Zokugwema Ukulala Kwamasuku
Uma ubuthongo ngokweqile emini, cishe kungenzeka ngenxa yekhwalithi yokulala enganele noma ubuningi. Ukuphumula ukulala kuyovame ukuvela kubantu abadala lapho kutholakala amahora angaphansi kuka-7-8 okulala.
Zama ukuthola amahora afanele okulala ebusuku, gcina isimiso sakho sokulala njalo, futhi uthole amaminithi angu-15-30 ekuseni ukuvuka. Kukhona nezinye izindlela ongazithuthukisa ukulala kwakho .
Ngaphezu kwalokho, izinkinga zokulala ezifana ne- obstructive sleep apnea zinganciphisa izinga lokulala ebusuku. Kuholela ekuvusweni okuvame ukuvela ekulele ukuze uqhubeke nokuphefumula okungabangela ukuphumula okungapheli, ukulala ngokweqile kwansuku zonke, nokulala njalo. Uma uthola ukuphuza, uvuka ukuze uchama ebusuku, futhi amazinyo agaya, kufanele ufune ukuhlolwa okuqhubekayo.
Khumbula ukuthi i-caffeine ayikho indawo yokulala. Yize kungase kugubungele izimpawu zokulala, imiphumela yesikhashana. Ungalokothi ushayela uma uzizwa ulele kakhulu. Uma uhlale uzizwa uphelele kakhulu emini, bheka udokotela olele ukuze uthole ukuthi ubuthongo bakho bungathuthukiswa kanjani.
> Imithombo:
> I-Bonnet, MH. "Ukusetshenziswa kwamaphilisi we-prophylactic ne-caffeine ukugcina ukusebenza ngesikhathi sokuqhutshwa okuqhubekayo." I- Ergonomics . 1994 Jun; 37 (6): 1009-1020.
> "I-Caffeine Content of Drinks." I-Caffeineinformer .
> Hayashi, M et al . "Imiphumela yokuxwayisa ye-caffeine, ukukhanya okukhanyayo nokubukeka ubuso ngemuva kwesikhatshana semini." I-Neurophysiology yezokwelapha . 2003 Dec; 114 (12): 2268-2278.
> Horne, JA et al . "Ukuphikisana nokulala komshayeli: imiphumela yokulala, i-caffeine, ne-placebo." I- Psychophysiology . 1996 May; 33 (3): 306-309.
> Reyner, LA et al . "Ukunciphisa ukulala kwabashayeli: inhlanganisela ye-caffeine nge-nap encane." I- Psychophysiology . 1997 Nov; 34 (6): 721-725.