Ukuphumula kunganciphisa ukulahlwa kokulala, kodwa kungabangela ukulala
Kungaba isihloko esibucayi futhi esisodwa esingabangela ukungadingekile okungenasidingo noma ngisho nokwephulwa komthetho: naps. Ukuphumula kungase kube yinto ejabulisayo, inkinga yansuku zonke, noma umthombo wokukhathazeka ngokuthi ungathinta kanjani ukulala kwakho ebusuku. Ukucabangela ukucabangela kunganciphisa ukulahlwa kokulala, kungase kube yingozi uma unesifo sokulala futhi ukwenze kube kubi nakakhulu. Funda ngokuhlobana phakathi kokulala naphakathi kokulala ubusuku nokuthi ngabe udinga ukugwema noma cha.
Isikhathi Sokuphumula Nezidingo Zokulala
Kungakapheli isikhathi samahora angu-24, kubonakala sengathi ukulala kunesiqephu esifushane sokulala okwenzeka ngaphandle kwesikhathi eside kakhulu sokulala ebusuku. Abantu abaningi balala cishe amahora angu-8 ebusuku. Ukuphumula kungase kube mfushane, kuhlale imizuzu nje kuphela, noma kungenziwa isikhathi eside ngaphezu kwamahora. Isifiso esinamandla kunazo zonke sokulala kwansuku zonke kubantu abadala siba phakathi kwentambama, ngokuvamile phakathi kwehora lesishiyagalolunye nesithathu ntambama
Kungani Ubusuku Bokulala Ubunzima
Ukulala ntambama kungase kwandiswe ngenxa yemvelo evelele ohlelweni lokuxwayisa lwesigqi se- circadian , okuyinto iwashi yangaphakathi lomzimba wakho. Ngesikhathi usuphapheme, lolu hlelo luphikisana nokulala kwesakhiwo okuhlobene nokuqoqwa kwamakhemikhali okuthiwa i- adenosine . Uma usuhlala uphapheme, u-sleepier uba, umqondo obizwa ngokuthi i-sleep drive. Ukuze ulinganise lokhu, isigqi se-circadian sisebenza ukugcina uphapheme futhi uqaphile.
Noma kunjalo, isibonakaliso sokuxwayisa kungenzeka singabi namandla ngokwanele phakathi nantambama ntambama ukuze sinqobe ukulala kwesakhiwo ngalesi sikhathi. Kubantu abaningi, lokhu kubangela ukuthambekela noma isifiso sokulala. Ngokushesha emva kwalokho, noma ngaphandle kokuphumula, isibonakaliso se-circadian siqinisa futhi ubuthongo buhlala isikhathi sokulala.
Izingane zivame ukudinga ukulala phakathi nosuku kuze kufike eminyakeni engama-4 noma 5. Abadala bangenza ukulala ababa nakho ntambama bese beqala ukuphumula uma isimiso sabo sivumela. Lokhu kwenzeka kaningi emhlalaphansi .
Izimo Ezandisa Ukulala
Isifiso sokulala ngendlala ntambama singase sibe namandla uma ubuthongo bese ulala kancane kunalokho okudingeka uzizwe ukhululekile ngokwanele. Izidingo eziningi zokulala zabantu abadala ziyihora eziyisikhombisa kuya kweziyisishiyagalolunye zokulala ebusuku ukuze bazizwe bephumule. Ukulala ngokweqile kwansuku zonke yisimpawu esivame kakhulu sokunqotshwa kokulala . Isifiso sokuphumula singase sikhulume nakakhulu uma unekhwalithi elibi lokulala ngenxa yokuphazamiseka okungalashwa, njengokuphefumula kokuphefumula nokuhlukumezeka .
Ukuthi Ubumpofu Buthinta Kanjani Ama-Naps
Ngokuvamile, abantu abanokuthambekela kokulala bangase babe nobunzima bokulala ngesikhathi se-nap. Bavame ukubika ukuthi abakwazi ukulala. Ama-insomniacs angase azichaze ngokwabo njengokhathele, nokho ezwa ukucwila. Isignali yokuvusa i-arousal eqhubekayo egcina ama-insomniacs ephapheme ebusuku nayo ibenza bahlale belele phakathi nosuku. Uma bephumula, ubuthongo babo obusuku bonke bungathinteka kabi.
Indlela I-Naps Inokuvimbela Ukulala
Kukhona abantu abaningi abangakwazi ukuphumula ngaphandle kwemiphumela engathandeki.
Lokhu kuyiqiniso ikakhulukazi uma ungatholi ngokwanele ukulala ebusuku ukuze uhlangabezane nezidingo zakho zokulala. Lezi zinsizi zingakusiza ukuthi ubambe ukulala ngokwanele, ukukhulula ubuthongo, futhi ugweme imiphumela yempilo yokunqotshwa kokulala. Labo abanezinye izinkinga zokulala bangase bakwazi ukulala ngaphezulu ngosuku ngaphandle kokuhlupheka noma ukulala ebusuku. Nokho, ukulala emini kungathinta ubuthongo ebusuku kwabanye abantu.
Ukuphumula okuqhubeka isikhathi eside, okungaphezu kwamaminithi angu-30-45, noma okwenzeka eduze nesikhathi sokulala okuhlosiwe kunganciphisa ikhono lakho lokuwa noma ukulala ebusuku. Lokhu kuleleka okubangelwa yi-sleep sleep drive.
Njengoba kushiwo ngenhla, ngokuhlala uphapheme isikhathi eside, isifiso sokulala siyakhula ngamazinga e-adenosine akhula. Noma kunjalo, ukulala kungasusa i-adenosine namanye ama-neurotransmitter abangela ukulala. Ngenxa yalokho, emva kokulala, ubuthongo buyancipha.
Ama-Naples Okusheshayo, Angcono Okuqala
Uma ulala ebusuku, kufana nokushaya kabusha kwi-timer elawula ikhono lakho lokubuyela ekulaleni. Ukuphumula okuncane, imizuzu engu-15 kuya kwezingu-20, kuzokuphazamisa ngaphansi kwe-nap ehlala amahora. Ngaphezu kwalokho, ukuphumula emini ntambama kungakuvumela amahora angu-10 okuzokwakha isifiso sokulala futhi. Kodwa-ke, ukuphumula ngamahora angaphambi kokulala kungenza kube nzima kakhulu ukubuyela emuva ukulala kamuva. Ngaphezu kwalokho, uma udinga amahora angu-8 okulala ukuze uzizwe uphumule futhi ulala amahora amabili ntambama noma kusihlwa, ungase ulale kancane ngobusuku ngoba umzimba wakho ungase ungadingi ukulala okwengeziwe. Ubuthongo bakho buzohlukaniswa ngokuphindaphindiwe nokuvama okuvame ukuvuswa ebusuku.
Izwi elivela
Kufanele ugweme ukuthatha amaphuphu uma uthola ukuthi ubuthongo bakho obubusuku buba nzima ngemva kokulala. Uma udinga ukulala njalo noma isikhathi eside, kufanele ucabangele ukuthi uthola ubuthongo obuhle ebusuku noma cha. Uma uthola amahora ananele, kodwa ubuthongo abukakabuyiselwa, kufanele ukhulume nomchwepheshe wokulala mayelana nokuphazamiseka okungakunciphisa izinga lokulala kwakho.
Ukuphumula kungahle kube mnandi, kodwa uma ubhekene nokulala ubusuku ngenxa yalokho, kungaba yinto okudingeka uyigweme.
> Umthombo:
> I-Kryger MH, i-Roth T, i-Dement WC. Izimiso Nemikhuba Yokulala Imithi . Elsevier, edition 6; 2017.