Ukubaluleka kokulala ngokwanele akukwazi ukunqotshwa uma kuziwa empilweni yakho-futhi lokho kuqala ngesikhathi sokulala.
Ngemuva kwesikhathi sokulala, ukutholakala kwesisindo esiningi
Ucwaningo lwakamuva luye lwabona ukuthi intsha noma abantu abadala abashalala ekupheleni kweviki cishe banomzimba wokuba nesisindo ngokuhamba kwesikhathi.
Esicwaningweni sabantwana abangaba ngu-3 500 abalandelwa phakathi kuka-1994 no-2009 eSifundweni SeNational Longitudinal Study of Health Adolescent, abacwaningi babheka ukuthi izifo zokulala zingathinteka kanjani inkomba yomzimba womzimba (BMI) ngokuhamba kwesikhathi.
Ababhali bokutadisha bathola ukuthi "isikhathi sokulala esikhathini esizayo ngesikhathi somsebenzi, emahoreni, kusukela ebusheni kuya ekubeni umuntu omdala kuhlotshaniswa nokwanda kwe-BMI ngokuhamba kwesikhathi." Abacwaningi baphawula ukuthi ukusetshenziswa kokudla okusheshayo kubonakala sengathi kudlala indima kule ubudlelwane phakathi kwezikhathi zokulala kanye ne-BMI.
Lokhu okutholayo akubonakali kunqunyelwe kwabasakhulayo kanye nabantu abadala. Kwesinye isifundo, abacwaningi bathola ukuthi ukulala okuphuthumayo, ngakho-ke ubuthongo obunzima ebusuku, izingane ezineminyaka engu-4 ubudala kanye nezingane ezineminyaka emihlanu ubudala zaholela ekutheni kube nokukhuluphala ngokweqile ngokuhamba kwesikhathi. Ngokuqondile, abacwaningi bathole ukuthi izinkinga zokuba zikhuluphele zaziphakeme ezinganeni ezalala ngaphansi kwamahora angu-9.5 ubusuku bonke, kanye nabantwana abalala ngo-9: 00 ntambama noma kamuva.
Izinzuzo zezempilo zokulala
Ucwaningo oluningi kubantu abadala lubonise imiphumela efanayo. Ucwaningo oluningi luye lwabonisa ukuthi amahora ayisikhombisa kuya kwangu-9 wokulala okungahambisani nokulala ubusuku bonke adingekayo ukuvuna izinzuzo zezempilo zokulala okuhle kubantu abadala, kuhlanganise nalabo abahlobene nokuvimbela ukukhuluphala .
Ngaphezu kokuvimbela ukukhuluphala nokugqithisa ngokweqile, ukuthola izinga eliphakeme eliphezulu lokulala ubusuku bonke kungasiza ekuvimbeleni isifo senhliziyo , ukushaya isisu, ukucindezeleka nezinye izifo ezingapheliyo. Uma silala, umzimba uthola ithuba lokulungisa futhi ubuyisele. Uma ingenayo isikhathi esanele sokwenza lokhu esikhathini eside (esingapheliyo), khona-ke ama-hormone okucindezeleka nezinye izici zokuvuvukala zikhishwa, njengoba umzimba uqala ukusabela njengokungathi ungaphansi kokucindezeleka okungapheliyo (okungukuthi, ngaphandle kokulala ngokwanele, kuyinto).
Omunye wabadlali abakhulu ngokwemibhoshongo yokucindezeleka i-cortisol, ekhishwa ekuphenduleni ukucindezeleka okungapheli.
Phakathi kwamanye amathonya alo emzimbeni, i-cortisol ibangela ukuthi i-glucose (ushukela) ikhishwe egazini ukuze ibe lula ukuthola ukondla. Njengempendulo yokuziphendukela kwemvelo ekucindezelekeni okungapheli, kungenzeka ukuthi lokhu kusebenza kahle, okwenza umuntu acindezeleke ukuphendula ngamandla amaningi obuchopho. Kodwa-ke, ezweni lamanje, umphumela ongathandeki osebenzayo wezenzo ze-cortisol kuwumkhuba wokuzuza isisindo (kunengqondo ukuthi okhokho bethu bazodinga ukugcina noma ukubamba isisindo uma becindezelekile ngempela emvelweni onzima). Lokho kuzuza kwesisindo, ngokuhamba kwesikhathi, kungashintsha ekukhulupheni.
Ngempela, izifundo zibonise ukuthi ukulala ngokwanele kungabangela ukudla ngokweqile. Futhi kulabo abazama ukunciphisa umzimba, ukulala ngokwanele (futhi, okungenani amahora ayisikhombisa ebusuku) kwandisa amathuba okuphumelela ngokulahlekelwa isisindo.
Kubantwana, njengoba kuboniswa yizifundo ezichazwe ngenhla, inani lokulala lidinga kakhulu, ngezinye izikhathi amahora angu-10 noma ngaphezulu ubusuku bonke, kuye ngokuthi ubudala.
> Imithombo:
> Asarnow LD, McGlinchey E, Harvey AG. Ubufakazi bokuthi kungenzeka ukuxhumana phakathi kokulala nokuguqulwa kwenkomba yomzimba womzimba. Ukulala 2015; 38: 1523-7.
> Scharf RJ, DeBoer MD. Ukulala isikhathi nokuzuza kwesisindo isikhathi eside ezinganeni ezine-4 no-5 ubudala. I-Pediatr Obes 2015; 10: 141-8.
> St-Onge M, O'Keeffe M, Roberts AL, RoyChoudhury A, et al. Ukulala isikhathi esifushane, ukusabalalisa i-glucose nokulawulwa kwe-hormone yokudla kwamadoda nabesifazane. Ukulala. 2012; 35: 1503-10.
> Umdala CR, i-Gullion CM, i- Funk KL, DeBar LL, et al. Umthelela wokulala, isikrini, ukucindezeleka nokucindezeleka ekuguquleni isisindo kwisigaba esijulile sokulahlekelwa isisindo sifundo se-LIFE. I-International Journal of Obesity. 2012; 36: 86-92.
> Bonow RO, Mann DL, Zipes DP, Libby P. Braunwald's Heart Cisease: A Bookbook of Medicine Wegazi. 9th ed. I-Ch. 79. Elsevier: Saunders, 2012.