Ukulukhuni Ukulala Kuxhomeke Ekudalweni Okubalulekile, Okubangela
Kuyi-1 ngiphinde. Awukwazi ukulala. Ube uphapheme isikhathi eside. Ngesikhathi nje ubuthongo bubonakala ungakutholi, usuke usukhukhumezekile. Uzosebenza kanjani kusasa? Kungani ungakwazi ukulala? Uma uzithola uhlushwa ukuwa futhi ulale, funda ukuthi ungazi kanjani izici eziholela ekulaleni kwakho futhi uthole konke okudingayo.
Yiziphi izici eziholela ekuqotheni? Cabangela ukulala kwegciwane, izilinganiso ze-circadian, izakhi zofuzo, nezinye izimbangela ezibangela. Thola izindlela ukuthi ekugcineni ungalala kanjani.
Ukulala Kuxhomeke kuDrayivu naseRhythms Rhythms
Kunezici ezithile ezisebenza kahle kuwe okufanele zikusize ulale ebusuku. Uma lezi zonakalisiwe, noma kunjalo, zingase ziqale ngokusebenza ngokumelene nawe futhi ziholele ekulaleni. Ukuze uqonde kangcono ukuthi lokhu kungase kwenzeke kanjani, kubalulekile ukuba uqale ucabangele amaphethini aholela ekulele futhi kungani abanye abantu bengakwazi ukulala ebusuku.
Ukulala kuncike ezinkambweni ezimbili ezizimele: ukulala drive kanye nesigqi se-circadian. Ukulala kwegesi yisifiso sokulala esakha kancane kancane ngesikhathi sokuvuka. Kulula, uma usuphapheme, uma ufuna ukulala ngokwengeziwe. Lokhu kucatshangwa ukuthi kungenxa yokuqoqwa kancane kancane kwamakhemikhali ngaphakathi kobuchopho okuthiwa i-adenosine, enye yezinkinga ze-neurotransmitters. Ukulala yisikhathi sokususa i-adenosine, futhi uma usuphapheme iyakhuphuka futhi ibangele ukulala okukhulu.
Ukungahlali kahle ngesikhathi esifanayo phakathi nosuku kuzosakaza amakhemikhali futhi kunciphise ikhono lakho lokulala ebusuku.
Esinye isici esinquma ukuthi (futhi kungakhathaliseki ukuthi) ungalala yini into ebizwa ngokuthi isigqi se - circadian . Imizimba yethu isabela emaphethweni emvelo nsuku zonke nokukhanya, ukuxhumanisa izinqubo ezithile zezinto eziphilayo kulezi zingqikithi.
Enye yalezi zinqubo ukulala.
Kunezici ezithile ezithinta lezi ziqu zomphakathi. I-Melatonin iyi-hormone enendima ebalulekile ekulawuleni amaphethini okulala. Ukuvelela ekukhanyeni kunethonya elinamandla kunazo zonke, noma kunjalo. Ukuhlanganiswa ndawonye, isigqi se-circadian sikhuthaza isikhathi esithile sokulala nokuvuka. Ukulala okuzama ukuphikisana nezifiso zethu zemvelo ngokuvamile kuvamile. Ngaphezu kwalokho, ukuguquka isikhathi eside ngesikhathi sokulala kungase kubonise isifo sokulala somjikelezo we- circadian .
Yiziphi Izimbangela Umswakama Wokushona?
Ukuqwashisa kuchazwa ngokuthi ubunzima bokulala, ukulala, noma ukulala okungaqabuli nje. Lokhu kwenzeka kanjani ukuthi kuqondwa kangcono ngokucubungula imodeli yezinto ezenza ukuthi umuntu abe nokulala. Ngokomzekelo kaDkt. Arthur Spielman, kubonakala sengathi kunezingxenye ezintathu, okufingqiwe njengezici ezibangelwa phambili, ezivusa amadlingozi, nezokugxila.
Okokuqala, kubonakala sengathi abanye abantu banesimo sokungalali. Umngcele wokuthuthukisa ukuleleka uzohluka kumuntu ngamunye. Yikholelwa noma cha, kunabantu abangavamile noma abangeke bahlakulele inkinga yokulala ebusuku. Ngakolunye uhlangothi, abanye abantu bangase bangabi namahloni futhi bavele balele ukulala.
Lokhu kungenzeka ngokuphathelene nezakhi zofuzo (ukulala nokulala ngokuvamile kugijima emindenini), iminyaka, ubulili (kaningi abesifazane), ukusetshenziswa kwemithi, nezinye izimo zezokwelapha nezengqondo.
Ukungalahleki kungase kubangelwe nesignali yokwazisa eyanda. Lokhu kuhlobene nesistimu yomzwelo ezwelayo, okuyiyona eyabangela lokho okuthiwa "ukulwa noma indiza" impendulo. Abanye abantu bangase babe nokushayela okunomusa okwedlulele, okusho ukuthi bayathandwa ukuphendula ekusongweni kwangaphandle. Lesi siginali singakugcina uphapheme phakathi nosuku - kodwa futhi kugcina ukungasebenzi kwama-night ebusuku. Abanye baye bachaza lokhu njengokuthi "ukhathele kodwa wired".
Ngisho noma ungase ube nesimo sokungalali, kufanele ususwe.
Lezi zimbangela zibizwa ngokuthi izici ezivuthayo. Ukungalahleki kungase kwenzeke ngokuhamba kwesikhathi futhi kube nokucindezela okwesikhashana, indebe yekhofi, noma indawo engaboni kahle yokulala . Cishe amaphesenti angu-25 abantu abakwazanga ukukhomba ukuthi yini ebangela ukulala kwabo. Uma ungakaze uhlangabezane ne-trigger, noma kunjalo, ungaqhubeka ulala ngaphandle kobunzima. Esikhundleni salokho, uzithola usenkingeni yokulahla okukhulu . Ngokuhamba kwesikhathi, lokhu kungalungisa. Kodwa ngezinye izikhathi akusho.
Izingxenye zokugcina eziguqula ubunzima obudlula ukulala ekungapheli okungapheli yizici zokunqanda. Lezi yizinto ezenza kube nzima ukulala. Lokhu kungakuqondwa kangcono ngokucabangela isibonelo.
Ake sicabange ukuthi ulala uphapheme amahora ambalwa phakathi nobusuku, okuvamile okwenzeka ekulele. Uyabona ukuthi udinga amahora angu-8 okulala futhi ulele uphawula kuze kube manje. Unquma ukuqala ukulala embhedeni wamahora amabili ngaphambi kokukhokhela. Lokhu kusiza abanye, kodwa manje ukuthi uzolala nini kusenesikhathi kuthatha isikhathi esiningi sokulala. Njengoba ulala uphapheme kakhulu ubusuku, ukukhungatheka kwakho kwanda futhi uhlanganisa ukulala kwakho kokuqala.
Kunezinhlobo ezihlukahlukene zokukhetha ezingase zenze ubuhlungu bakho buqhubeke. Abanye abantu bakhetha ukukhawulela imisebenzi yabo yansuku zonke ngenxa yokulala. Lokhu ukugwema kunganciphisa umsebenzi wakho womzimba. Njengoba ungasebenzisi, ungase ukhathele futhi ungakwazi ukulala. Ungase uqale ukusebenza kwikhompyutha yakho embhedeni ukuze usebenzise isikhathi sakho siphephile. Ukukhanya okuvela kukhompyutha yakho kanye nomsebenzi kungase kwande amandla akho okulala. Ngaphezu kwalokho, ungase uqale ukulala ngesikhathi sosuku ukuze ulale, futhi lokhu kunganciphisa ukulala kwakho nekhono lokulala ebusuku. Konke okukhulunywe ngakho, ukuqhubekisela phambili izici kuzokwandisa ukulwa kwakho nokulala.
Indlela Yokugcina Ukulala
Manje ukuthi uqonda izici ezingase zikuholele ekubeni nobunzima bokulala ebusuku, akungabazeki ukuthi uzibuza ukuthi uzolala kanjani. Ngokuvamile, ungakwazi ukulandela lemithetho elula:
- Yakha i-sleep sleep drive yakho ngokusebenzisa ukuvinjelwa kokulala.
Sebenza ukuze uzenze ukhathele ngokunciphisa isikhathi sakho embhedeni nokuvinjelwa kokulala . Gwema ama-naps angase anciphise ikhono lakho lokulala ebusuku. Ungalali ngezikhathi ezihlukene . Uma uthola ukuthi awukwazi ukulala, ungazivumeli ukuvuka isikhathi eside embhedeni, kodwa ugcine ukulawula ukuvuselela . Lokhu kungenelela kungakwandisa izinga lokulala kwakho.
- Hlonipha isigqi sakho se-circadian, futhi ulale ngesikhathi esifanele kuwe.
Yazisa isikhathi somzimba wakho esifisa ukulala. Uma u-owl ebusuku, ungalali kakhulu futhi ulale. Uma uvuka kusenesikhathi, vumela isikhathi sokulala esanele ngokulala ngesikhathi esifanele. Kunezindlela zokulungisa isikhathi sokulala kwakho, kodwa qala ngokulala lapho umzimba wakho ufisa.
- Gwema izimbangela ezingakunqanda ukuleleka.
Uma ungakwazi ukubona izimbangela zokuqwashisa kwakho, yenza okusemandleni akho ukugwema lezi zimbangela. Qala ngokuqeda i- caffeine , ikakhulukazi ngemva kwemini. Cabangela ezinye izindlela ongase uzibhubhise ukulala kwakho . Ungakhohlwa mayelana nokuphatha ukuhlukunyezwa kokulala okukhona , ngoba lokhu kungabangela nobunzima ukuwa noma ukulala.
- Kulabo abanenkinga yokungapheli, funani usizo lochwepheshe.
Okokugcina, uma unesifo esingelapheki esingapheli, isikhathi esingaphezu kwezinyanga ezintathu, kungadingeka ufune usizo lochwepheshe. Lapho ukuleleka kuqhubeka isikhathi eside, kubalulekile ukuphishekela ezinye izindlela zokungenelela. Amaphilisi okulala angasiza esikhathini esifushane, kodwa ezinye izindlela zokwelashwa zikhethwa ukulala okungapheli. Kungaba usizo kakhulu ukubhekana nezinkolelo, imicabango, nemizwa ejikeleza ukulahla kwakho ngezokwelapha okuthiwa i- cognitive therapy behavior .
Uma unesifo sokulala, qala ngokucabangela izici ezicindezela ubunzima bakho. Bese ukhuluma nodokotela wakho futhi uma kufanelekile ucele ukudluliselwa kwesazi sokulala .
Imithombo:
Kryger, MH et al . "Izimiso Nemikhuba Yokulala Imithi." I-ExpertConsult , umagazini wesi-5, ngo-2011.
Spielman AJ et al . "Umbono wokuziphatha ngokuphathwa kokwehla." I-Psychiatr Clin North Am. 1987; 10 (4): 541-553.