Sekuyiminyaka engaphezu kwengu-65 kusukela ukulala kwamehlo okusheshayo (REM) ukulala kuqala kwachazwa ngo-1953 ngenye yezinto ezisungula imithi yokulala, uNathaniel Kleitman, Ph.D., ocwaningweni lwakhe ngemfihlakalo yokulala. Emashumini eminyaka kamuva, sisenokuningi okumele sikufunde ngesimo salesi sikole sokulala.
Kukhona ukukhathazeka ukuthi ukunqanda ukubuthwa kwe-REM kungaba nemithelela ebalulekile empilweni.
Lokhu kungase kwenzeke ekubekeni kokulala okunganele, ukusetshenziswa kwemithi yokucindezeleka, kanye nokuphazamiseka kokulala kokuhlala. Ukulahleka kokulala okuphupha kungalithinta kanjani inkumbulo, ukufunda nokuzizwa?
Yini i-REM yokulala?
Ukunyakaza kwamehlo okuphuthumayo (REM) ukulala kungomunye wezigaba ezimbili ezinkulu zezigaba zokulala ezivela ngokwemvelo. Kuyinto ehlukile kakhulu ukuthi abanye ngezinye izikhathi bahlanganiswa ndawonye njengobuthongo obungewona i-REM. Yiziphi izici zakudala zokulala kwe-REM?
Ucwaningo lwezinsuku zokulala, ezifana ne- polysomnogram , kulinganisa umsebenzi we-brain wave nge- EEG , umsebenzi we-muscle ne-EMG, nokunyakaza kweso nge-EOG. Ngencazelo, ukulala kwe-REM kuyaphawuleka ukuba khona kobuchopho obusebenzayo nokukhubazeka kwamasipha emasipha. Eqinisweni, izimbungulu zomzimba ezimbalwa zihlala zikhuthele phakathi nalesi sigaba sokulala. Imisipha esetshenziselwa ukunyakaza kweso kanye ne-diaphragm (okudingekayo ukuphefumula okuqhubekayo) iqhubeke isebenza.
Lokhu ukukhubazeka kungavimbela ukukhishwa kwephupho, njengoba amaphupho acacile kungenye into ebalulekile yokulala kwe-REM. Ngaphandle kwalokhu kukhubazeka, ukukhubazeka kokuziphatha kwe-REM kungase kwenzeke.
Imisebenzi Ebalulekile ye-REM Sleep
Ucwaningo lubonakala lusekela umbono wokuthi ukulala kwe-REM kunendima ebalulekile emsebenzini wosuku.
Kungabangela ukuhlanganiswa kokufunda nokukhumbula, kodwa ucwaningo aluphelelanga. Ngokuqondile, kungasiza othile ukuba afunde ikhono elisha. Isibonelo salokhu inkumbulo yenqubo ingase ifunde ukugibela ibhayisikili. Ihluke emqondweni, noma inkumbulo ye-semantic, njengokukhumbula ngegama lamagama esilulumagama.
Ngaphandle kwendima yayo kwimemori yezinqubo, kucatshangwa ukuthi ukulala kwe-REM kungabamba iqhaza ekuxazululeni izinkinga. Ukuxhumeka okuyingqayizivele kungenziwa ngaphakathi kobuchopho, okuvumela ukutholakala kwendabuko kwenziwe.
Iphupho elicacile lokulala kwe-REM livame ukuhlangenwe nakho njenge-movie evulekayo lapho umuntu olele edlala umlingisi endabeni. Lapho okuqukethwe kwephupho kuyaphazanyisa, izinkinga zobungozi zingabangela. Ukukhathazeka kwemizwelo efana nokukhathazeka nokucindezeleka kanye nesifo sokucindezeleka ngemuva kokucindezeleka (PTSD) kungathinta okuhlangenwe nakho kwamaphupho.
Uma ubuthongo be-REM bunikeza umsebenzi obalulekile, ukulahlekelwa kwayo kungase kuphazamise.
Ukuphumula kwephupho: Ukulahlekelwa Ukulala, Imithi, Nokukhathazeka Kwokulala
Kuningi okwenziwe ngemithelela yokulahlwa kokulala empilweni. Uma kutholakala ubuthongo obanele ukuhlangabezana nezidingo zokulala, kunemiphumela yangempela empilweni nenhlalakahle. Ukwehla ukulala kungabangeli ukulala kanye nezingozi, kodwa kubonakala sengathi kuphazamisa umzimba, ubuhlungu, nempilo yengqondo.
Kuthiwani uma okufanayo kuyi-REM yokulahlekelwa ukulala? Umuntu angase abe kanjani iphupho elithintekayo?
Okokuqala, ake sicabange ngesakhiwo esivamile sokulala . Ukulala kwe-REM ngokuvamile kuvame ngezikhathi ezithile ngezikhathi zokulala. Njalo imizuzu engama-90 kuya kwangu-120, ukulala kwe-REM kungenzeka. Lezi zikhathi zingase zigcine imizuzu emihlanu kuya kwezingama-30 futhi zihlale zide kuze kube sekusaweni ukuze ubuthongo be-REM abaningi buhlangane nengxenye yesithathu yokugcina. Kuvame ukuphazamisa isikhathi sokugcina se-REM ukulala ekuvukeni.
Kunezimo ezithile lapho ukulala kwe-REM kungase kube ncishiswe noma kungabikho ekulele. Ukwehla kokulala ngenxa yokungahlali kahle kwamahora okulala kungaholela ekunciphiseni ngokuphelele esikhathini esichithwa ku-REM, kodwa iphesenti yobusuku ku-sleep REM kungenzeka ngempela ukwandise.
Lokhu kwenzeka ngoba ukulala okulula kungaqedwa ngokuhlanganiswa kokulala .
Ukusetshenziswa kwezidakamizwa kunethonya elikhulu ekulelekeni kwe-REM. Okulandelayo kuyaziwa ukucindezela ukulala kwe-REM:
- I-caffeine
- Utshwala
- I-Marijuana
- Imithi yokwelapha i-opioid (narcotic)
- Imithi ye-Benzodiazepine
- Imithi yokucindezeleka
- Lithium
Ngaphandle kwalokhu kuphazamiseka, ukuphazamiseka kokulala, ikakhulukazi ukuphazamiseka kokuphefumula kwesifo sokulala nokuhlukunyezwa , kungaholela ezinkathini ezihlukanisiwe zokulala kwe-REM. Ukuphumula kwemisipha ye-REM kungabangela imisipha yezindiza ukuba iwele futhi ibangele ukuphazamiseka kokuphefumula okubonwayo ekuphefumuleni kokulala. Lokhu kunganciphisa ukuphikelela kwe-REM. Lapho i-apnea yokulala iphathwa ngokuphumelelayo ngokutheleleka okuqhubekayo kokucindezela umoya (CPAP) , lokhu kungaholela ekukhunjweni okujulile kokulala kwe-REM.
Ingabe Ukuphuza Iphupho Kunomthelela Ongaqondakalayo?
Omunye angase acabange ukuthi ukusetshenziswa okudakayo kotshwala nokudambisa izidakamizwa, ukuphakama okukhulu kwe-apnea yokulala, noma impikiswano yokunqotshwa kokulala kungase kube nemithelela ephawulekayo empilweni yomphakathi. Ngeshwa, ucwaningo aluhambisanga lokhu.
Uma kunenqubo ebalulekile ezuzwe ngukulala kwe-REM, kungani kungekho mphumela obonakalayo lapho ukuhlushwa kwenzeka njalo emashumini eminyaka enokusetshenziswa okungapheli kokucindezeleka? Ngisho nezihloko ezinokulimala okungapheli engxenyeni ye-REM eyenza ubuchopho ingaba nememori evamile futhi ayikho ukulahlekelwa komsebenzi. Isidingo se-biologic esaneliswa ukulala kwe-REM asaziwa.
Kwenzeke ngokucacile umsebenzi we-metabolic ebuchosheni ngesikhathi sokulala kwe-REM, kepha kuthiwani? Ingabe izinhlelo zivele zixoshwa ukuqinisekisa ukuthi ziyasebenza? Ingabe lokhu kubaluleke kakhulu ebuchosheni ukubuyela ngokushesha ekuqapheliseni ekuseni? Ingabe ukushintsha kwamakhemikhali okwenzeka (ikakhulukazi ukuqedwa komsebenzi we-histamine, i-norepinephrine, ne-serotonin) kuvumela ukusetjenziswa kabusha kwemigwaqo yokusebenzisa umzimba kanye nokuzwela okwenziwe kahle kwizinhlelo ze-neurotransmitters? Noma ingabe kukhona okunye kulokhu okungaqondakali kokwazi? Kuyathakazelisa ukucabangela nokuthakazelisa ukucabangela ukuthi ngelinye ilanga kungafundwa.
Izwi elivela
Uma ukhathazekile ngemithelela yokunqotshwa kokulala kwe-REM, finyelela kudokotela wakho wokulala oqinisekisiwe. Imfundo mayelana nezingozi zakho ezingenzeka futhi, uma kudingeka, isifundo sokulala sokuxilonga singasiza. Ucwaningo olwengeziwe luyadingeka ukuze kuhlukaniswe lezi zimthelela ezingase zibe khona, kodwa ukuthuthukisa ubuthongo bakho kuyokusiza njalo uzizwe ungcono.
> Imithombo:
> Kryger, MH et al . "Izimiso Nemikhuba Yokulala Imithi." I-ExpertConsult , i-6th edition, 2017.
> I-Naiman R. "Iphupho elingenalutho: ubhubhane buthule bokulahleka kwe-REM." Ama-Annal we-New York Academy of Sciences . Okthoba 2017. Vol 1406: 77-85.
> Rasch B et al. "Ukuphuza ukulala kwe-REM emaphaketheni ngokweqile kunengqondo kunokuthuthukisa imemori yekhono. " Nat Neurosci . 2009; 12: 396-7.
> Siegel JM. "I-hypothesis ye-REM yokulondoloza ukukhumbula i-REM." Isayensi. 2001; 294 (5544): 1058-63.