Kunezigaba ezinhlanu zokulala: izigaba 1, 2, 3, 4 kanye ne-REM (ukunyakaza kwamehlo okusheshayo). Ngokuvamile uma ulele, uqala esiteji soku-1 bese uhamba ngesigaba ngasinye uze ufinyelele ku-REM ubuthongo, bese uqala umjikelezo futhi. Umjikelezo ngamunye wokulala ubuthongo uthatha imizuzu engu-90 kuya kwangu-110. Ubuchopho bakho busebenza ngendlela ehlukile esigabeni ngasinye sokulala . Kwezinye izigaba, umzimba wakho ungenza ukunyakaza, kodwa kwezinye izingalo zakho nemilenze yakho ngeke imise.
Ukuba nemikhuba emihle yokulala kuyoqinisekisa ukuthi uthola uhlobo olulodwa lokulala oludinga.
Isigaba 1
Isiteji sokulala 1 ukulala okulula. Uhlangabezana nokukhuphuka nokulala. Ungakwazi kalula ukuvuswa. Ukuhamba kwamehlo akho nokunyakaza komzimba kuhamba kancane. Ungase uhlangane nokuhamba ngokuzumayo kwe-jerky yemilenze yakho noma ezinye izinhlanzi. Lezi ziyaziwa ngokuthi i- hypnic myoclonia noma i-myoclonic jerks. Lezi "zokulala ziqala" zingaba nomuzwa wokuwa. Zibangelwa izindawo zokuvuthwa zobuchopho ezikhuthazwa ngokuzenzekelayo.
Isigaba 2
Cishe amaphesenti angu-50 okulala kwakho asetshenziswe esiteji sesibili sokulala. Phakathi nalesi sigaba, ukunyakaza kwamehlo kuyayeka futhi amagagasi akho obuchopho (isilinganiso sezinga lomsebenzi wengqondo) liba kancane. Kuzophinde kube nokuqhuma okusheshayo kokusebenza kobuchopho okusheshayo okubizwa ngokuthi ukulala kwezimpande.
Isigaba 3
Isigaba 3 yisigaba sokuqala sokulala okujulile . Amagagasi obuchopho ayingxube yamagagasi amancane, awaziwa ngokuthi amagagasi e-delta, ahlangene namagagasi asheshayo.
Phakathi nesigaba 3 ukulala kungaba nzima kakhulu ukuvusa othile. Uma uvuselelwa ngalesi sigaba, ungase uzizwe u-groggy futhi udideke imizuzu eminingana.
Isigaba 4
Ukulala kwesiteji sesi-4 yisigaba sesibili sokulala okujulile. Kulesi sigaba ubuchopho benza amagagasi e-delta ahamba kancane cishe kuphela. Kulesi sigaba kunzima kakhulu ukuvusa othile.
Zombili izigaba zokulala okujulile zibalulekile ukuze uzizwe uziqabulile ekuseni. Uma lezi zigaba zifushane kakhulu, ukulala ngeke uzizwe ukwanelisayo.
REM Sleep - Rapid Eye Movement
Ukulala kwe-REM yisigaba sokulala lapho kuphupha khona. Uma ungena ebuthongweni be-REM, ukuphefumula kwakho kuba okusheshayo, okungajwayelekile futhi okungacacile. Amehlo akho azohamba ngokushesha futhi imisipha yakho iguquke. Isilinganiso senhliziyo kanye nokwanda kwegazi. Amadoda angase athuthukise ama-ections. Ukulala okungamaphesenti angu-20 yi-REM ukulala kwabantu abadala.
Ukulala kwe-REM kuyisigaba sokulala lapho uphupha khona. Lesi sigaba sokulala siqala cishe emaminithini angu-70 kuya kwangu-90 ngemuva kokulala. Umjikelezo wokuqala wokulala unesigaba esifushane sokulala kwe-REM. Ngakusasa, isikhathi esichitha esibuthongweni se-REM sanda futhi amazinga okulala okujulile ancipha.
Abacwaningi abaqondi ngokugcwele ukulala kwe-REM nokuphupha. Bayazi ukuthi kubalulekile ekwakheni izinkumbulo zesikhathi eside. Uma ukulala komuntu kwe-REM kuphazanyiswa, umjikelezo olandelayo wokulala awuhambisani nomyalelo ojwayelekile, kodwa uvame ukuhamba ngqo kubuthongo be-REM kuze kube yilapho isikhathi sokulahleka se-REM esilahlekile senziwa.
Imithombo:
Izikhungo zezempilo zikazwelonke; I-National Heart, i-Lung ne-Blood Institute. Umhlahlandlela Wakho Wokulala Impilo . I-NIH Publication No. 06-5271.