Ukucindezeleka, i-Jet Lag, neShift Work Kungaphazamisa Ukulala Kwakho
Ukulala ngengozi kungase kuhambe futhi kudlule impilo yakho yonke. Ukuphazanyiswa okwesikhashana kokukwazi kwethu ukulala kungashesha masinyane - uma sekudlulile. Nokho, phakathi kwalo, kungase kubalulekile ukuhlukanisa ukuleleka okunamandla kusuka ezinkingeni ezingapheli ezingaphezulu. Ukuleleka isikhathi esifushane kungase kube nezimbangela ezihlukahlukene, futhi okubaluleke kakhulu ukucindezeleka. Yiziphi ezinye zezimbangela ezingase zenzeke ukulala okungapheli isikhathi eside?
Ingabe ukungakwazi ukulala kungaxhunyaniswa nemikhakha yethu yokuhamba noma imisebenzi?
Ukuze uqonde kangcono ubudlelwane obuphakathi kokuqwashisa nokucindezeleka, ukuhamba, kanye nesimiso somsebenzi wethu, ake sihlole i-Excerpt evela ku- UpToDate - isithenjwa sezokwelapha ezithembekile esetshenziswa ngabahlinzeki bezempilo kanye neziguli ngokufanayo. Bese-ke, qhubeka ufunda ngalokho ulwazi olungase lusho kuwe.
"Ukungalali isikhathi esifushane kuthatha izinyanga ezintathu noma ngaphansi futhi ngokuvamile kubangelwa ukucindezeleka.
- Izinguquko esimweni sokulala (izinga lokushisa, ukukhanya, umsindo)
- Ukucindezeleka, njengokulahlekelwa othandekayo, isahlukaniso, noma ukulahlekelwa umsebenzi
- Ukugula kwamuva, ukuhlinzwa, noma imithombo yobuhlungu
- Ukusebenzisa noma ukuhoxiswa ekukhuthazeni (caffeine), imithi ethile (i-theophylline, i-beta blockers, i-steroids, i-thyroid substitution, ne-asthma inhalers), izidakamizwa ezingekho emthethweni (i-cocaine ne-methamphetamine), noma utshwala
"Ukuleleka isikhathi esifushane kuvame ukuxazulula lapho ukucindezeleka kuxazulula.
"Ukuhamba ngezinkathi zesikhathi kungenye imbangela evamile yokulala ubusuku besikhathi esifushane, eyaziwa ngokuthi i-jet lag. I-Jet lag ingenzeka kungakhathaliseki ukuthi yikuphi ukuhamba, nakuba iningi libhekwa lapho lihamba ngasentshonalanga. Abantu abaningi badinga izinsuku eziningana ukuze balungise isimo sabo iphethini yokulala endaweni entsha yesikhathi.
"Ukuntula ukulala kungavamile kubantu abasebenza ebusuku (okungukuthi, ukushintshwa kwesithathu) Ungase ulale emsebenzini futhi uhamba ekhaya ekuseni, kodwa unenkinga yokuhlala ulele ebusuku. Izinkinga zokulala zingaxazululwa ngokudluliswa ukushintsha ebusuku noma ngokulala ngesikhathi esisodwa nsuku zonke amasonto amaningana. "
Kuyisihluthulelo sokuqaphela ukuthi ubunzima bokuwa noma ukulala (noma ukulala okungaqabuli nje) kuba yinkinga engapheli uma ihlala isikhathi esingaphezu kwezinyanga ezintathu. Ukulala okungapheli kudinga ukuhlolwa okuhlukile nokwelashwa okungenzeka. Njengoba izimbangela zivame ukuhluka, ukuqwashisa okunzima nokuhlala njalo kubhekwa njengemibandela ehlukile.
Njengoba kuchazwe ngenhla, imbangela evame kakhulu yokushona okunamandla noma yesikhashana ukucindezeleka. Imvelaphi yalokhu ukucindezeleka kungaba okuhlukahlukene njengoba ungacabanga. Izinguquko ezinkulu empilweni yakho njengokufa komndeni oseduze noma abangane, ubudlelwane bokuhlukana, noma isahlukaniso kuvame ukushiwo okubangelwa ukulala. Izinkinga emsebenzini (noma, ngokuphambene, ukungasebenzi) nokucindezeleka kwezezimali nakho kungakugcina ebusuku.
Ngaphezu kwalokho, izinkinga zezokwelapha noma ukusetshenziswa kwemithi kungaphazamisa ukulala kwakho. Noma yimuphi umthombo wobuhlungu ungaphazamisa ukulala kwakho. Izifo ezihlukahlukene, ikakhulukazi lezo ezithinta ukuphefumula kwakho, zingase zibe yinkimbinkimbi. Kukhona imithi engabangela ukuleleka. I-Steroids idume kakhulu ngalomphumela ohlangothini. Ngisho nokuvuselela okuvamile okuqukethe i-caffeine efana nekhofi, itiye, ne-chocolate kungase kubambezele noma kuphazamise ukulala kwethu.
Enye yezinto ezibaluleke kakhulu ekuqedeni kwethu ikhono lethu lokulala yindawo yethu yokulala . Lesi sikhala kufanele sibe nokuthula, okupholile, nokunethezeka. Kufanele kube mahhala kokuphazamiseka nokuphazamiseka. Kufanele sigcine igumbi lethu lokulala lingenalutho lwezingcingo, ucingo kanye nezilwane ezifuywayo . Uma sishintsha indawo yethu yokulala, kufaka phakathi ukufakwa noma ukukhishwa komlingani wombhede, ukulala kwethu kungashintsha, futhi.
Esinye isisindo esijwayelekile sokuleleka okunamandla kuhlobene nendawo yethu futhi sihlobene nokuhamba ibanga elide. Uma sihamba ibanga elide kunalokho ngokushesha, njengoba kwenzeka ngehambo lendiza, sibhekene ne- jet lag . Lesi simo siphumela lapho iwashi lethu langaphakathi lezinto eziphilayo lingavumelani namaphethini wokukhanya nomnyama emvelweni wethu omusha. Lokhu kuphazamisa isigqi sethu se-circadian , senza iphutha isikhathi sokulala kwethu endaweni entsha. Kukhona ukwelashwa okuphumelelayo kwalesi simo, kufaka phakathi ukuhlela phambili nokunciphisa ukushintsha isimiso sakho sokulala, usebenzisa ibhokisi elikhanyayo le-phototherapy, noma ukuthatha umthamo omncane we-melatonin.
Okokugcina, sekuvame ukuvame ukuba ukulala kwethu kuphazanyiswe yizimfuneko zesimiso sethu somsebenzi, ikakhulukazi emsebenzini wokushintshwa . Imisebenzi eminingi ihilela ukusebenza kwezinguquko ezingezona zendabuko, kuhlanganise phakathi namahora okuhlwa noma ebusuku. Lawa "amathuna ashintshana" angathatha umonakalo. Izisebenzi azisebenzi nje kuphela uma zisebenza ngesikhathi okufanele zilele, kodwa futhi azikwazi ukulala nalapho kufanele ziphapheme. Izisebenzi eziningi ziphela zilele kancane kunokuba zivame ukuthi zizolala ebusuku. Lokhu kungaholela ezinkingeni eziningi ezihlobene nokulahlwa kokulala, kufaka phakathi amaphutha, izingozi, neminye imiphumela emibi .
Izimbangela zokungalali isikhathi esifushane zibalulekile ukuqaphela ngoba, ezimweni eziningi, zingaqondiswa. Ngokunciphisa ukucindezeleka okucindezelayo noma i-trigger, ubunzima bokulala bungase futhi buxazulule. Kwezinye izilungiselelo, kumane nje kuyindaba yokuhamba kwesikhathi. Ezimweni ze-jet lag kanye nomsebenzi wokushintsha, imbangela icacile. Nakuba nge-jet lag uzokwazi ukuzivumelanisa kancane kancane endaweni yakho entsha emva kokuhamba, iphethini elingaqondakali le-circadian emsebenzini wokushintshwa kungadinga ukushintsha isimiso somsebenzi wakho. Lokhu kungase kungabonakali njalo ukuthi kungenzeka, ngakho ukugcina isimiso sokulala njalo kungase kube okukhethwa kukho okwesibini.
Kungakhathaliseki ukuthi yini imbangela, imiphumela yesikhashana sokulala ukulala ingase ibe yingozi, ngakho-ke kufanelekile ukuthatha isikhathi sokucabangela ngokucophelela isimo sakho nokuthi yini ongase ukwazi ukuyenza ngakho. Ufanelwe ukuthola konke okudingayo, futhi uma kunokwenzeka kungcono ukubhekana nalezi zinkinga ngaphambi kokuba kube yinkinga engapheli.
Ufuna ukufunda kabanzi? Bheka isihloko se- UpToDate , "Insomnia," ukuze uthole olunye ulwazi olunzulu lwezokwelapha.
> Umthombo:
> Bonnet, Michael et al . "Ukungalali." Kusesikhathini.