Ukwehla kokulala, kungakhathaliseki ukuthi kwenzeka esikhathini esifushane noma eside, kungaholela kwezinye izimpawu zesici. Lezi zimpawu ezibangelwa ukuthi zingase zivele kusukela endaweni ejwayelekile kulindeleke futhi ejwayelekile, njengobuthongo, izikhalazo ezingathà sina nakakhulu, ukukhunjulwa kwezinkinga, kanye nezikhalazo ezibuhlungu.
Ubukhulu bokuqina buzoxhomekeka ezintweni ezimbili. Okokuqala, ngokusobala uzohlupheka kakhulu ngenxa yezibonakaliso zokulahla ubuthongo isikhathi eside lapho uhlala uphapheme. Isibonelo, ukuhlala ihora elilodwa ukubuka umbukiso wakho wethelevishini ozithandayo uhlukile kakhulu ekutholeni amahora amane kuphela okulala. Lokhu kungase kube yiqiniso ikakhulukazi uma ukulala kokulala kwenzeka ebusuku noma ebusuku noma uma kuba ngokweqile (njengokuthi "ukudonsa konke").
Okwesibili, ukuqina kwezimpawu zakho kuzohluka ngokuya ngewashi lakho le-circadian . Ngakho-ke, izimpawu zokunqotshwa kokulala zizobonakala zizwakala kakhulu ngezikhathi lapho kufanele ngokwemvelo ulale (njengobusuku bonke). Kungase kube okuphawulekayo nakakhulu uma isibonakaliso se-circadian sigubha, njengalapho ekuqaleni kuya ntambama ntambama.
Ukwehla kokulala kungaholela ekunciphiseni ukuqwashisa, ukulala ngokweqile kwamalanga , ukukhubazeka kwamathuba emini kanye nemiphumela emikhulu yempilo yesikhathi eside njengokukhuluphala.
Umngcele wokunqotshwa kokulala ungase uhluke kuye ngokuthi izidingo zomuntu siqu zokulala , kodwa ukuthola ubuthongo obuncane kunalokho okudingayo kuyoholela ekutheni ubuthongo bube khona.
Hlola ezinye zezibonakaliso ezivamile zokulahla ubuthongo, futhi ungase ubone izikhalazo ezingakhuthaza ukuthi uthole ukulala okudingayo .
Ukulala
Kungakhathaliseki ukuthi ubiza ngani, uphawu oluvame kakhulu lokungalali ngokwanele yilokho okulindelekile: ukuzwa ulele. Lokhu kungase kuholele ekuzweleni kokulala noma ukulala, lapho unesifiso esinamandla sokulala. Kungase futhi kuholele uphawu oluhambisanayo-umuzwa ojulile-ojulile wokuzizwa ugijima phansi, okuthiwa ukukhathala. Abantu abaningi basebenzisa leli gama ukukhathala ukuchaza umqondo wokuguga kwamasipha lapho kungenzeka khona ukukhathazeka okuncane.
Njengengxenye yalokhu, empeleni uzokwazi ukulala ngokushesha. Abantu abalala ngokushesha bathi kuthiwa banokulala okuncane. Lokhu kungalinganiswa ngokulinganayo ngokufunda okulele okubizwa ngokuthi i- multiple sleep latency test (MSLT) . Ngaphandle kokuba isibonakaliso sokulahla ubuthongo, ukulala okuncane okuncane kungase kube uphawu lokulala ngokweqile kwansuku zonke eziphazamweni zokulala ezifana ne- narcolepsy noma i-apnea yokulala engalashwa.
Ngakolunye uhlangothi, ukuvinjelwa kokulala kanye nokulala okubangelwa nakho kungase kube nokwelapha. Ezimweni ezithile, njengalabo ababhekene nokulala , lokhu kungase kudingeke ubuthongo. Ngokunciphisa isikhathi esivunyelwe ukulala ngazo ngokusebenzisa ukuvinjelwa kokulala , umphumela wokulala ubangelwa ukuthuthukisa ubunzima bokuwa noma ukulala, izici zokulala.
Izinguquko zemizwelo
Uma uke wazibonela ulaka uma ungatholi ngokwanele ukulala ngokwanele, ngokuqinisekile uyaqaphela imiphumela yokunqotshwa kokulala okungenzeka ibe nemizwa. Uma singalali ngokwanele, sinamathuba amaningi okuba nezimpawu zokucasula. Ngakolunye uhlangothi, ukulala okuhle ebusuku kungasibeka esimweni esihle lapho siqala usuku lwethu.
Lezi zinguquko ziyashintsha ngaphezu kwesimo sengqondo esiphezulu noma esingalungile ezinkingeni ezingathi sÃna, njengokukhathazeka nokucindezeleka. Ukuzibandakanya phakathi kwezimo zengqondo nokulala kucebile, njengoba ubuthongo bubonakala buba nomthelela ohlangothini lwangqondo lobuchopho obuseduze, indawo ehlobene nalezi zifo zengqondo. Izimpawu eziningi zokucindezeleka zikhona nalabo abahambisana nezifo zokulala. Izinkinga ezinjenge- post-traumatic disorder disorder (PTSD) zingabangela ukushona nokulala. Abantu abanesifo esingalawuleki bavame ukukhathazeka futhi ingozi enkulu yokuzibulala.
Ukulala yingxenye ebalulekile yempilo yethu, futhi lokhu kuhlanganisa ngokucacile impilo yethu yengqondo.
Ukulukhuni Ukusebenza Okugxile Nokukhubazeka
Ukukwazi kwakho ukulalela indawo yakho kudinga ubuchopho obuhle kakhulu. Uma sibhekene nokulala, ngokuqinisekile singahlakulela ukukhubazeka okucashile ekutheni sikwazi ukugxila. Lokhu kungase kube ukukhohlisa, kuze kube yilapho abantu abalala ngokungahleliwe behluleka ukuqala ukuhluleka ukuqaphela izinga labo lokukhubazeka. Ukwehlisa ukuqapha kungaholela ezonweni, izingozi, nokusebenza okwehlisiwe.
Ucwaningo luye lwabonisa ukuthi ukuvinjelwa okungapheli kokulala kuholela ekulahlekeni okuqhubekayo ekusebenzeni kwethu. Isibonelo, kulabo bantu abalala ngaphansi kwamahora angu-7 ubusuku bonke, ukukhubazeka ekusebenzeni kwabo kwengqondo kuqoqa kumazinga afana nalabo abalele ngokuphelele abavunyelwe isikhathi esisodwa noma ngisho nobusuku ababili. Lokhu ukukhubazeka kufana nalokhu okwenzeka ngokudakwa kotshwala.
Lokhu kungaholela ekunciphiseni isikhathi sokuphendula futhi kuholele engozini yokwanda kwezingozi zemoto. Kubuye kuphazamise ukusebenza komsebenzi. Lokhu kungaholela emaphutha ngisho nasezinhlakeni zokwenza izinhloko. Ukulahlwa kwezingane zokuhlala ekuhlaleni kuhloswe ukunciphisa amaphutha ezempilo kanye nokulimala kweziguli ezibhedlela. Kuye kwabekwa icala ngamasethingi njengezinhlobonhlobo ezifana ne-Chernobyl reactor reactor kanye nezingozi zokuhamba njenge-grounding ye-Exxon Valdez.
Kukhona ukuhlukahluka komuntu ngamunye emithethweni yokulahlwa kokulala, futhi umkhawulo wokukhubazeka ungahluka. Akukho bufakazi obukhombisa ukuthi ungahle uguquke ukuze ulale ukulahlwa, noma kunjalo. Uma usuphelelwe amandla, ungase ungayiqapheli.
Imemori nezinkinga zokucabanga
Ukulala kunemiphumela ebalulekile ekutheni sikwazi ukucabanga nokucubungula izinkumbulo. Ngakho-ke, uma singalali ngokwanele, lamakhono okuqonda angakwazi ukukhubazeka. Ukwehla kokulala kungaholela ezinkingeni ezengeziwe ngemisebenzi ephezulu, njengokuhlela, inhlangano, nokwahlulela.
Uphawu oluvame kakhulu lokunqotshwa kokulala luhlobene nezinkinga zokugxila nokulalela. Ukulandela isinyathelo esiseduze, noma kunjalo, ukukhubazeka kwimemori yethu yesikhashana. Lokhu kungase kubangele ukwehla ukulalela (asikhumbuli ukuthi yini esihluleka ukubhalisa ebuchosheni bethu), kodwa ubunzima bungadlulela ngaphesheya kwalokho.
Ukulala kubalulekile ekucubunguleni imemori. Ukulala kusisiza ukuba sihlanganise izenzakalo zosuku lwethu, ukuqinisa nokukhumbula izinkumbulo ezibalulekile. Ucwaningo lubonisa ukuthi kunendima ebalulekile ekumele ikwazi ukuyifunda ekufundeni. Ngakho-ke, lapho ubuthongo bethu buphazamiseka, lezi zinqubo, nazo, ziphelelwe amandla.
Kunezinye izici zokucabanga ezingase zithinteke ukulahlwa kokulala, ikakhulukazi lezo ezixhunywe engxenyeni yobuchopho okuthiwa i-lobe yangaphambili. Le mi sebenzi yinkimbinkimbi kakhulu futhi ukuphazanyiswa kwabo kungase kube ngaphezulu. Isigaba esisodwa salezi zakhi zibizwa ngokuhlanganyela ngokuthi umsebenzi ophezulu. Ukwehla kokulala kungabangela ukukhubazeka emsebenzini ophezulu, okuholela eku:
- Ukuhlela okubi
- Ukwandisa ingozi
- Ukungahleleki
- Okubalulekile kuqala
- Gxila emibutsheni yesikhathi esifushane
- Ukwehlisa isahlulelo
Isahlulelo sokugcina, esingalungile, singabonakala singavamile. Izinqumo zingenziwa ezingabonakali "ukuqonda kwakho" okuvamile. Lokhu kungase kuholele ekunciphiseni izinga lakho lokukhubazeka ekulahleni kokulala, njengoba kuchazwe ngaphambilini.
Ukukhathazeka, ama-Hallucinations, neParanoia
Ukwehla kokulala kungase kuholele eminye imiphumela engalindelekile yengqondo. Lezi zivamile ngokumangalisayo, futhi ezinjengezinye izimpawu, zihambisana nezinga lokulahlwa kokulala. Ezinye zezimpawu ezivamile zengqondo zokunqotshwa kokulala zihlanganisa ukudideka, ukucabangela, kanye ne-paranoia.
Ukudideka kaningi kuyingxenye yokudideka okwenzeka esimweni esibizwa ngokuthi i-delirium. Ngokuvamile, abantu abadidekile kuqala balahlekelwa isikhathi (ukungena usuku, usuku, inkathi, noma unyaka). Ngokulandelayo, abantu abadidekile bangase badideke mayelana nendawo, bangazi ukuthi bakuphi. Okokugcina, ekudakiseni okukhulu, othile angase angazi ukuthi bangobani.
I-hallucinations iyisibonakaliso esivamile sokunqotshwa kokulala, futhi ngokuvamile ibukwa emvelweni. Ngamanye amazwi, ungabona into engekho lapho. Kulinganiselwa ukuthi cishe amaphesenti angaba ngu-80 abantu abajwayelekile emphakathini ekugcineni bazoba nemibono uma ukulala-kunqatshiwe isikhathi eside.
Okokugcina, ukungalali kungase kuholele kwesinye isifo sengqondo: i-paranoia. I-paranoia ngokuvamile iqukethe inkolelo yokuthi ushushiswa yinhlangano yangaphandle. Lezi zizathu azitholakali empeleni.
Isibonelo, ungase uqiniseke ukuthi uhulumeni uthinta ifoni yakho ukuze ufunde izimfihlo zakho. Ucwaningo olulodwa lwathola ukuthi cishe amaphesenti amabili abantu abangu-350 abalele-abenqatshelwe amahora angu-112 baqala ukuthola izimpawu ezifana ne-acute paranoid schizophrenia. Lokhu kungaholela ekuxilongweni okungalungile.
Ngenhlanhla, lezi zimpawu zengqondo zinciphisa ngokushesha ukuphumula okwanele.
Izikhalo Zesimo Sokuthunjelwa Nezinhlungu
Ukwehla kokulala kungaholela kwezinye izibonakaliso ezingokwenyama kanye ne-somatic engezona ecacile ( isoma yiziLatini zomzimba) izikhalazo. Ngaphandle komqondo wokukhathala okuchazwe ngenhla, ungase ube nezinye izimpawu ezijwayelekile zokungahambi kahle. Ungase ube nomuzwa we-malaise, ongase ubonakale sengathi uzizwa ugijima phansi noma "ungahambi kahle."
Ungase ube nama-aches noma ubuhlungu emzimbeni wakho. Lokhu kungaholela ekuxilongweni kwe-fibromyalgia noma ezinye izimo ezibuhlungu ezingapheli. Ungase ukhononde ngesisu esiswini noma izimpawu zamathumbu, ezifana nesifo sohudo. Uphenyo lwezokwelapha kulezi zinkinga ngeke luholele ekuxazululeni kwabo uma imbangela eyinhloko inganakiwe futhi izimpawu zikhona ngenxa yokulahlwa okungabonakali kokulala.
Ukuphazamiseka kokulala kwe-Cycle
Okokugcina, ukulahlekelwa ukulala kuphazamisa ukugeleza kwemvelo komjikelezo wokulala . Ukulala kwenzeka ngezigaba ezimbili eziyisisekelo kulo lonke ubusuku. Izigaba ezimbili zokulala zihamba ngokushesha ukulala (REM) nokuphumula kwe-eye ukuhamba kwe-eye (NREM). I-Arousal ingaba ishintsho kusuka ku-REM yokulala ku-NREM yokulala, noma ukusuka ku-NREM ukulala esifundeni sokuphaphama.
I-REM yisisindo esijulile sokulala nokusebenza okukhulu kobuchopho ku-forebrain ne-middlebrain. Kubonakala ngokuphupha nokungabikho kwemishini ngaphandle kwemisipha yamehlo kanye ne-diaphragm. Kwenzeka ngezikhathi eziningana ngesikhathi sokulala, kodwa kubandakanya ingxenye encane kunazo zonke zomjikelezo wokulala.
I-REM ingenye yezinto ezimbili eziyisisekelo zokulala. Esinye isimo esiyisisekelo sokulala akusikho ngokushesha ukuhamba kwamehlo okulala, noma ukulala kwe-NREM. I-NREM inezinyathelo ezintathu ezihlukene.
Izigaba ezintathu ziyi-N1, N2, ne-N3, futhi umbuso ngamunye ngokwawo unamaphethini wobungqingili kagesi obuhlukile, obuhlukile futhi obonakalayo. Ngenkathi ubuthongo be-REM kungukulala okujule kakhulu, ukulala kwe-NREM kuthatha ingxenye enkulu kunazo zonke zomjikelezo wobuthongo jikelele.
Izwi elivela
Ukwehla kokulala kungaba nemiphumela ebalulekile empilweni yakho nasezimo ezimbi kakhulu kungase kuholele ekufeni kwakho.
Ngaphezu kwalokho, kuvame ukuholela ezimpawu ezihlukahlukene ezingaphazamisa impilo yakho nomqondo wakho jikelele wokuphila kahle. Ungase ulale ubuthongo obuningi besonto noma ube nezinkinga ngomzwelo wakho onjengokucasula, ukukhathazeka nokucindezeleka. Kunganciphisa ikhono lakho lokulalelisisa nokugxila, nemiphumela ebalulekile ekusebenzeni kwakho.
Ukwehla kokulala kungaphazamisa imemori yakho yesikhathi esifushane, kanye nemisebenzi ephezulu yokuqonda, njengokuhlela nokwahlulela. Kungase kubangele izimpawu zengqondo, ezifana nokuphazanyiswa, ukuboniswa kwezinto ezibonakalayo kanye ne-paranoia. Okokugcina, ukungalali kungabangela ezinye izikhalo ezingokomzimba, njengokukhathala noma ubuhlungu.
Lezi zimpawu zingase zibe nomthelela omkhulu empilweni yakho, futhi zifakazela ukubaluleka kokuthola ikhwalithi nobuningi bokulala obudinga. Uma unzima ukulala ngokwanele, cabanga ukuhlolwa ngudokotela ozoqinisekisa ukuthi ulale ubuthongo ongakwazi ukuhlela nokuhlola ukwelashwa ukuze ukwandise ukuphumula kwakho.
> Umthombo:
> Kryger, MH et al . "Izimiso Nemikhuba Yokulala Imithi." Elsevier , edition 6, 2017.