Ungakhuthaza ngokushesha, ulale ngokujulile, uhlale nganoma yisiphi isikhathi, futhi ulale noma kuphi. Ungase uzibheke njengomuntu olala kahle. Kodwa, nakuba kungase kubonakale kungaqondakali, ukukwazi ukulala ngokushesha kungase kube uphawu lwesifo sokulala .
Ukulala Kwenzeka Kanjani?
Okokuqala, kubalulekile ukuqonda ukuthi siba kanjani ubuthongo. Umzwelo wokulala ubangelwa ukuqoqwa kwamakhemikhali ngaphakathi kobuchopho okuthiwa i- adenosine .
Ngendlela yokusetshenziswa kwamandla kanye nokusetshenziswa komzimba okwenzeka ngokuvuka, amazinga e-adenosine akhula kancane kancane. Ngakho-ke, ukulala kukhulisa isikhathi eside sihlala siphapheme.
Khona-ke, inqubo yokulala ihlanza le makhemikhali ebuchosheni bethu ngokusebenzisa uhlelo lwe-lymphatic. Futhi, ngenxa yalokho, lapho sivuka ekuseni, amazinga e-adenosine-nokulala-aphansi kakhulu futhi sizizwa siqabulekile.
Kodwa, ngenkathi usuphapheme, amazinga akho e-adenosine aqhubeka ephakama, ekwakheni into ebizwa ngokuthi i-homeostatic sleep drive. Lokhu ngezinye izikhathi kubizwa ngokuthi umthwalo wokulala noma ukulala isikweletu .
Isibonelo, uma uphapheme amahora angu-30 ngqo, ekupheleni kwalesi sikhathi uzobe ulele kakhulu, ulale kalula, ulale ngokujulile, futhi ungase ulale ngisho nesikhathi eside kunalokho okujwayelekile. Lapha, amazinga e-adenosine aphezulu kakhulu futhi akuphoqe ukuba ulale.
Ngokufanayo, uma uhlala isikhathi eside ebusuku, udlule isikhathi sakho sokulala, uzolala ngokushesha ngoba amazinga e-adenosine akhule.
Kodwa, kwenzekani lapho la mazinga ebonakala ephakeme kakhulu?
Ukushesha Kanjani Ukushesha Ukulala?
Isikhathi esithathayo ukulala singase kube nzima ukuhlulela umuntu olele. Lokhu kungenxa yezici ezimbalwa.
Esinye sezici eziyinkimbinkimbi ukuthi imemori ingase ingalondolozi ngokugcwele isikhathi esithile osichithayo.
Ngenxa yalokho, ungase uzizwe sengathi ulele ngokushesha kunokuba wenza empeleni ngoba awukhumbuli imizuzu yokuvuka engabhaliswanga kwimemori yakho yesikhathi eside ngaphambi kokuba ilahlekelwe kuze kube phakade.
Ukubeka ibhalansi ngakolunye uhlangothi, isiteji sokulala esilula kunazo zonke, esibizwa ngokuthi isigaba 1, yisimo sokuqala esangena. Ichazwa ngokucacile ngokuthi ivuke ngabangaphezu kwengxenye yabantu abavuswa kuyo. Ngakho-ke, ungase uzizwe sengathi uvukile isikhathi eside ekuqaleni kobusuku noma ngabe ungena (futhi mhlawumbe ungaphumi ngokushesha) ukulala okulula. Isikhathi esithathayo sokuguqulwa kusukela ekuvukeni ukulala kubizwa ngokuthi ukulala kokuqala kokulala .
Indlela yodwa yokuqinisekisa ngeso lengqondo isikhathi esithathayo ukulala isilinganiso somsebenzi kagesi wengqondo. Lokhu kwenziwa yi- electroencephalogram (i-EEG) njengengxenye yocwaningo lokulala, okuthiwa i- polysomnogram . Ama-electrode afakwa esikhwameni sokukala amagagasi ochopho.
Ukuqala kokulala kubangelwa ukulahlekelwa kwezwi lomsila nokunciphisa la magagasi kagesi, okuthiwa umsebenzi we -ta . Amagagasi eTheta, ngencazelo, avela ngesivinini izikhathi ezine kuya kweziyisishiyagalombili ngomzuzwana (hertz). Ngokuqhathanisa, ubuchopho obuqaphile buyoba namagagasi kagesi ahamba kabili ngalesi sinani.
Ngakho-ke, umuntu osezingeni eliphansi kakhulu lokulala ngeke abe nolwazi futhi angabe esabela emthonjeni wangaphandle.
Ngokuvamile, umuntu ovamile ngaphandle kokulala ngokweqile kufanele alele emaminithini amahlanu kuya kwangu-15. Uma kuthatha imizuzu engaphezu kwengu-20 kuya kwe-30 ukulala, lokhu kungaba isibonakaliso sokulala .
Uma ukulala kokuqala kwenzeka emaminithini angaphansi kwemihlanu, lokhu kungase kube uphawu lwezinga lokugula lokulala. Umuntu onjalo ulele ngokushesha kakhulu! Kungase kube isibonakaliso sokulala okunganele noma ukuthi isifo sokulala singase siphumelele ikhwalithi yokulala.
Yini Ebangela Ukulala Okudlulele?
Isizathu esivame kakhulu sokulala yilungelo lokulala lokulala .
Uma ungatholi amahora okwanele okulala ukuze uzizwe uphumule futhi usule i-adenosine eqoqwe, uzolala ngokushesha.
Umuntu ofanele udinga amahora angaphezu kuka-8 okulala, kodwa kunabantu abathile abadinga ukulala noma ngaphezulu. Uma ulala ngokushesha, gqoka, ungenzi ngokungacabangi, noma ulale ngezimpelasonto, lokhu kungase kube izinkomba zokuthi ulele ubuthongo. Ukwandisa isikhathi sakho embhedeni kungase kube konke okudingekayo ukuze unciphise isikweletu sakho sokulala futhi uvumele ukuthi ulale kancane kancane.
Uma ubuthongo bungumgangatho ompofu, lokhu kungabangela nokuba ulale ngokushesha. Isizathu esivame kakhulu sokuhlukana kokulala ukuphefumula kokulala . Kulesi simo, okuvame ukuhlotshaniswa nokujula okukhulu, ukuphefumula kuyaphazamiseka futhi kuholele ekuvusweni nokuvuswa okuvame kakhulu ebusuku. Kuhlotshaniswa nezinye izimpawu, futhi, kufaka phakathi amazinyo okugaya nokuya endlini yokugezela ebusuku. Ngenhlanhla, kunezindlela zokwelapha eziphumelelayo ezingabuyisa izinga lokulala.
Futhi, kunezinkinga ezengeziwe zokulala ezingahle zihlukaniswe ebusuku. Enye kungenzeka ukuthi ukunyakaza kwesikhashana emilenzeni ebusuku, okungase kuhlotshaniswe nemigudu yemilenze engenakuphumula. Ukulala okuhlukana kungase kuhambisane nokuvuka okuhlangene ekukhunjweni , ukuphazamiseka lapho ukuguqulwa okungaqondakali kungenzeka khona. Uma ukuhlolwa kungabonakali imbangela yokulala ngokweqile, ngezinye izikhathi kubhalwe i-idiopathic hypersomnia.
Ukuhlolwa kokulala ngokweqile
Indlela elula yokuhlola ubuthongo ngokugcwalisa i-questionnaire ebizwa ngokuthi isibalo se- Epworth sokulala . Izikole eziphezulu, ikakhulukazi ezingaphezu kuka-10, zihambisana nokulala okukhulu. Ukuhlolwa okwengeziwe kungabandakanya isifundo sokulala sokuhlelekile njengoba kushiwo ngenhla.
Olunye ucwaningo olubizwa ngokuthi i- multiple sleep latency test (MSLT) futhi ngezinye izikhathi lisetshenziselwa ukuhlola ubuthongo obuningi futhi kungenzeka ukuthi i-narcolepsy. I-MSLT inamathuba okuthatha ama-naps imizuzu engu-20 njalo ngamahora amabili phakathi nosuku.
Ku-MSLT, kubhekwa njengokwejwayelekile uma indaba ilala ngokujwayelekile emaminithini angaphansi kwangu-8 futhi uma kuqala ukunyakaza kwamehlo okusheshayo (REM) ukulala ngamathuba amabili noma ngaphezulu kwamanethiwekhi. Lokhu kutholakala kubonisa kakhulu ukuthi kukhona ukuhlukumezeka.
Izwi elivela
Ukulala phakathi kwemizuzu emihlanu kuya kwemihlanu kubonakala kungcono. Kodwa, uma uphume ngokushesha uma ikhanda lakho lishaya umcamelo, kungase kudingeke uthathe enye indlela ubukeka ngayo nokuthi ulala kangakanani. Uma ulala ngokushesha, kungase kube yisikhathi sokuvakashela isazi sokulala ukuze uthole ubusuku obuhle bokuphumula.
Umthombo:
Kryger, MH et al . "Izimiso Nemikhuba Yokulala Imithi." Elsevier , edition 6, 2017.