Izingozi Zezimoto, Ukuhlaselwa Inhliziyo, Nokukhuluphala Kungase Kuqaphele
Kungase kuzwakale kungenakwenzeka, kodwa ingabe ukulala ngokweqile kungabangela ukufa kwakho? Uma ukhathazekile ngomphumela wokugcina wezempilo wokulahlekelwa ukulala - ukufa - ungase ufune ukukhumbula nezinye izingozi ezikhulayo ezihlobene nokungalali ngokwanele. Thola imiphumela yokungalali ngokwanele nokulala ubuthongo, kuhlanganise nobungozi obandayo bezingozi, ukulimala, ngisho nezifo zenhliziyo.
Sichaza Njani Ukunyuka Kwebuthongo?
Wonke umuntu ubuthongo obuthile kufanele asebenze ngokujwayelekile. Inani labantu abadala abadinga ukulala lihlukile kwelobantwana, futhi umuntu oyedwa angadinga okungenani noma ngaphansi (ngesilinganiso) kunomunye. Kubantu abadala, inani lokulala elidingekayo lokuzizwa liphumula amahora angu-7 kuya kwangu-9.
Uma ungatholi inani lokulala okudingayo, uzoqala ukubhekana nemiphumela emibi yokungalali. Lokhu kungase kwenzeke ngenxa yokuvinjelwa kokulala (ukumane nje ungatholi isikhathi esanele embhedeni, ulele) noma ngenxa yokuphazamisa ukulala. Ukuphazamiseka okuvamile okufana nokulala nokulala okubangelwa ukulala kungase kuholele ekutheni ubuthongo belahlwe ngalezi zindlela, ngokulandelana. Ngenxa yalokho, kunezimpawu ezibalulekile zokunqotshwa kokulala - kuhlanganise nokulala ngokweqile kwamalanga - okungase kungonakalise impilo yakho.
Ingozi Yokufa Ngokwempahla Yokulala Yokulala
Ezimweni ezingavamile, ukulahlekelwa okungapheli kokulala kungaholela ekufeni kwakho.
Lokhu kungase kwenzeke ezinkingeni ezingavamile kakhulu ezinjengokulahla komndeni okubulalayo . Kulesi sifo sofuzo, ubuthongo buyahlukana kakhulu futhi buphazanyiswe kuze kube yilapho umuntu othintekile engakwazi ukulala nhlobo. Ekugcineni, lesi simo siholela ekufeni.
Eminyakeni eyishumi eyedlule, kuye kwaba nezifundo ezingaphezu kuka-1 000 zokulahlwa kokulala.
Eqinisweni, olunye ucwaningo oluqala kakhulu emkhakheni wezokwelapha ubuthongo luhilelekile ngalesi sihloko. Isibonelo, ukutadisha ukulala ekudleni kwenziwa ngo-1894 kanti esinye isifundo somuntu senziwa ngo-1896. Ucwaningo kuma-puppies lubonise ukuthi ukulahlekelwa isikhathi eside isikhathi eside kungase kube yingozi, iqiniso eliye lafakazwa ngezifundo eziningi zamuva zesilwane. Kungaba yisimiso sokuphindaphinda isifundo esinjalo kubantu, kodwa kunezinye izinhlangano ezicacile zokulahla okungase kubonakale zibulalayo.
Ukuphumula Ukulala kanye Nengozi Yezingozi Zezimoto
Kunobufakazi obuningi bokuthi ukungalali ubuthongo kuyandisa ingozi yokuthola ingozi yemoto. Ngaphandle kokulala ngemuva kwesondo, ukungalaleli nokulahlekelwa kokuhlushwa okungahle kwenzeke ngokulahlekelwa ukulala kungabuye kube yinkinga.
Kusukela ngo-1994, izifundo ezingaphezu kwezingu-20 ziye zahlola imiphumela yokulahlekelwa ukulala ngezinga elihlukahlukene lokukwazi ukushayela noma ukuphepha. Okuningi kwalolu cwaningo luhlanganisa ukusetshenziswa kwezimoto zokushayela ukubhekana nokuphepha esimweni sokulala esinqunyiwe. Ucwaningo oluthile lubonise ukuthi ukulahlwa kokulala kungaholela ezingeni lokukhubazeka okulingana nokudakwa ngokomthetho.
Kunezici eziningi ezitholakale ezikhulisa ingozi yokuba nomonakalo wemoto lapho ubuthongo behlisiwe.
Ikakhulukazi, ukulala amahora angaba ngu-7 ubusuku ngalunye ngokwesilinganiso kwandisa ingozi. Abantu abathola izinga eliphansi lokulala noma abanokulala ngokweqile kwansuku zonke banamathuba amaningi okuba nezingozi zemoto. Ngaphezu kwalokho, esinye isici esibalulekile yisikhathi lapho ukushayela kwenzeka khona, njengoba ukushayela ebusuku kungabangela izingozi kubantu abalala ubuthongo.
Leli gumbi locwaningo liye laholela emithethweni ebalulekile yokuphepha, ikakhulukazi nabashayeli bamaloli asebekhulile.
Ukulala, Ukulimala, Nezingozi Zokusebenza
Kunezibonelo eziningi emithonjeni yokulimala okuhlobene nomsebenzi nezingozi.
Izingozi eziningi zebhasi, izitimela kanye nezindiza eziphenywa yiBhodi kaZwelonke yokuPhepha okuThutha (NTSB) zibandakanya abantu abalele abalahlwe. Into ebalulekile engozini ihilela umsebenzi wokushintsha. Izingozi cishe zenzeka ebusuku, lapho sifuna ukulala. Ngaphandle kokuba amaphethini okulala ahlelwe ngokwanele, ngokulala okuqhubekayo kanye nezikhathi zokuvuka, ingozi yokusebenza kwabasebenzi isanda. Ukulala ngokwanele futhi okungekho emgangeni ukulala ubungozi kuphela.
Izinhlekelele ezinkulu, ngokwengxenye, zithweswe icala lokulahla ubuthongo. Izibonelo ezimbalwa ezaziwayo zihlanganisa ukufakwa kwe-Exxon Valdez kanye nokwehla kwamafutha e-Alaska kanye nenhlekelele yenukliya yaseChernobyl. Ngaphandle kwalezi zenzakalo eziyinhloko, kunezingozi zokunqotshwa kokulala okungahle kungcolise impilo yakho.
Ukweba Ukulala Kubangela Izifo Zezinhliziyo Nezifo Zenhliziyo
Kuyaziwa ukuthi ukulala ngokwanele kungandisa ingozi yesifo senhliziyo, kuhlanganise nokuhlasela kwenhliziyo. Ucwaningo luye lwabonisa ukuthi uma ulala amahora angaphansi kwamahlanu ebusuku, unamathuba amabili kuya kathathu amathuba okuhlaselwa yinhliziyo. Ngaphezu kwalokho, abesifazane abalala ngaphansi kwamahora angama-7 ubusuku bonke banamathuba amaningi okubhekana nesimo esifanayo. Ngaphezu kwalokho, abasebenzi abashona amahora ambalwa, abavame ukuhambisana nesigqi sabo semvelo, nabo basengozini enkulu yokugula isifo senhliziyo.
Yini echaza lobu buhlobo? Mhlawumbe enye indima ithonya lokulahleka kokulala okungaba nalo ekusebenzeni okuvuvukala emzimbeni. Kuyaziwa ukuthi uma singalali ngokwanele, amazinga egazi we-pro-proactive esebenzayo, uphawu lokuvuvukala, ukwanda. Le nqubo yokuvuvukala ingase idale umonakalo wendwangu yemithambo yethu yegazi, okwenze kube lula ukuthi sizohlakulela ukuqina kwe-atherosclerosis (ukuqina nokunciphisa izitsha) futhi ekugcineni ukuhlasela kwenhliziyo .
Ukuphumula Ukulala kanye Nengozi Yokunyuka Kakhulu
Okokugcina, kunezifundo eziningi ezisekela ubudlelwane obuphakathi kokulahla ubuthongo kanye nengozi enkulu yokukhuluphala . Kubonakala sengathi kuneziphumo ezibalulekile emishinini yomzimba emzimbeni uma singalali ngokwanele.
Izwi kusuka
Ngaphandle kwengozini yokufa ekulaleni okungapheli, kunezizathu eziningi ezicacile ukuthi kufanele sithole ukuphumula okwanele ukunciphisa izingozi ezihambisana nokulala okunganele. Sifaka impilo yethu uma sikwazi ukwenza kanjalo. Qiniseka ukuthi uthola ukuphumula okwanele ukuhlangabezana nezidingo zakho zokulala futhi ungenza ngcono impilo yakho futhi uvikele ukufa okungazelelwe.
Imithombo
Kryger, MH et al . "Izimiso Nemikhuba Yokulala Imithi." Elsevier , edition 5, iphe. 502-503.
U-Manaceine, M. "Izimpendulo zokuhlola ezithintekayo mayelana nomthelela we-insomnie ngokuphelele." I-Arch Ital Biol. 1894; 21: 322-325.
Patrick, GTW et al . "Umphumela wokulahlekelwa ubuthongo." I-Psychol Rev. 1896; 3: 469-483.
I-Spiegel, K et al . "Impikiswano yesikolo sokulala isikweletu somsebenzi we-metabolic and endocrine." Lancet 1999; 354 (9188): 1435-1439.