I-caffeine ingaba enye yezinjabulo ezinkulu zokuphila. Kodwa-ke, uma unenkinga yokulala, njengoba kwenzeka ngenxa yokuqwashisa , i-caffeine ekhofi, itiye, noma i-soda pop kungase ibe yinkinga yokuphila kwakho. Funda ukuthi kufanele uhambe isikhathi esingakanani nokuthi yiziphi izimpawu ongase uzizwe uma ungalindi isikhathi eside ngaphambi kokulala.
Indima ye-Adenosine
Ukulala okuhle kwenzeka lapho kuphelelwa isikhathi sokusebenzisa ngokunembile isigqi somzimba nomzimba wokulala.
Kubantu abaningi, lokhu kusho ukuchitha isikhathi eside isikhathi siphapheme emini (ngokuvamile sihlala cishe amahora angu-16) futhi sizama ukulala ebusuku. Ngokuyinhloko, ukushayela ukulala kungathinteka ekusetshenzisweni kwe-caffeine.
Umzila wokulala uqondwa njengesifiso sokulala. Yakha kancane kancane ngokuvuka ngenxa yokuqoqwa kobuchopho bamakhemikhali abizwa ngokuthi i- adenosine . I-Adenosine iyimithi yokwelapha futhi uma isikhathi eside sihlala siphapheme, uma siqhubeka sinqwabelana futhi sine-sleepier siya kancane kancane. I-Caffeine ivimbela ngqo i-adenosine. Lokhu empeleni kunciphisa ubuthongo futhi kungase kube nomthelela ekubuneni ukuwa noma ukulala ngemva kokuphela. Uma ulala ngokwedlulele, ngenxa yamazinga aphakeme e-adenosine avela kumgangatho ompofu noma ubuthongo obunganele, kungase kubonakale kungenasiphelo.
Kude kangakanani ukulinda
Umbuzo wezigidi-dollar uwukuthi: Kuze kube nini kufanele ulinde phakathi kwekhofi yakho yokugcina noma i-soda pop bese ulala ukuze ulale?
Lokhu kungenzeka ukuthi kuyashintsha kakhulu futhi kuxhomeke emazingeni akho e-adenosine ngamunye, ikhono lakho lokulihlanza, kanye nokuthambekela okuyisisekelo ekubhekaneni nokulala. Lapho umuntu engakaze abonakale elele ukulala, i-caffeine ingase ingabi nethonya elincane ekuqaliseni ukulala.
Kubantu abaningi, i-caffeine kufanele igwenywe amahora amane kuya kwangu-6 ngaphambi kokulala.
Uma uzwela kakhulu ekukhuthazeni, ungase ucabange ukuwukhipha ngemva kwemini (noma mhlawumbe ngokuphelele).
Njengoba kukhona ukuhluka okuhlukile emithelela yayo, ungase uqale ngokunciphisa isikhathi sekwephuzile futhi kancane kancane uhambise umkhawulo wokugcina wokuyeka ukuphuza i-caffeine ngaphambili uma kudingeka. Khumbula ukuthi ingatholakala ku ikhofi, i-soda pop, itiye, iziphuzo zamandla, ngisho nechocolate. Kukhona ngisho nemithi ethile kanye nezithako ezingaphezu kwe-counter-the-counter ezingase zibe ne-caffeine, ngakho-ke funda amalebula ezithako ngokucophelela.
Lapho Ukushona Kuqhubeka, Cabanga Ngokubona Udokotela Obuthongo
I-caffeine ingathinta ubuthongo bakho, kodwa lokhu kungase kungabi yinto eyinhloko kuphela. Uma uqhubeka nokulwa nokulala, khuluma nochwepheshe obuthongo mayelana nezinye izindlela zokuthuthukisa ubuthongo bakho, kufaka phakathi ukuhlanganyela ekwelapheni kokuziphatha okungaqondakali kokuhlelwa ukulala (CBTI). Nakuba i-caffeine ingenza kube nzima ukulala ekuqaleni kobusuku, ezinye izimo zingase zidale ukuthi uvame ukuvuka ngaphambi kokusa.
> Imithombo:
> Drake C et al . "Imiphumela ye-caffeine ebuthongweni ithathwe 0, 3, noma amahora angu-6 ngaphambi kokulala." J Clin Sleep Med. 2013; 9 (11): 1195-1200.
> Kryger, MH et al . "Izimiso Nemikhuba Yokulala Imithi." Elsevier , edition 6.
> "Amathiphu Okulala Okunempilo." I- National Sleep Foundation .