Kusukela ekushintsheni kweHhomoni kuya ekutheni isisindo sithola, izinkinga ezinkulu zingase zitholakale
Ukulahla okuvame ukuvame abantu kubantu emiphakathini eminingi, kubonakala sengathi abanakho umonakalo wesikhathi eside, kodwa lokhu kuyiqiniso? Ingabe ukulala ngokulala kunemiphumela engapheli emzimbeni womuntu? Kwenzekani uma ungatholi ukulala ngokwanele ukuhlangabezana nezidingo zakho zokulala? Funda ngeminye yemiphumela empilweni yakho, kusukela emithethweni yesimiso sezinzwa esithinta ubuchopho nobuhlungu, izinguquko ezibalulekile zomsindo ezithinta ukucindezeleka kwegazi, nezinguquko ze-hormone ezithinta ukuzuza kwesisindo kanye nomsebenzi we-thyroid.
Imithwalo Yomzimba Yokunciphisa Ukulala
Ukwehla kokulala kwenzeka noma nini lapho ulala kancane kunokuba umzimba wakho udinga. Ukulinganiswa kokulala okungabalwa kungabuka ku-total acute ukulahleka ukulahlekelwa okungapheli ngenxa yokunciphisa isikhathi sokulala sonke. Lokhu kungenzeka ngaphezu kobusuku obulodwa noma kulula ngaphezu kwamasonto, izinyanga, noma ngisho neminyaka. Uma umuntu edinga amahora angu-9 okulala ukuze azizwe ephumule, kungenzeka ukuthi abe ngukulala ebambelele ngokuthola amahora angu-8 okulala.
Iningi lemiphumela emibi engokomzimba kusuka ekulaleni ubuthongo kuncane futhi, ngokubonga, kulula ukuguqulwa kalula. Futhi ukwelashwa? Thola ukulala. Uma ungalali ngokwanele, ungase ubhekane nemiphumela emibi, kufaka phakathi:
Imiphumela Neurologic Yokulala Ukushiya Ubuningi Nokubuhlungu
Ukuphuza ukulala kuncibilikisa imiphumela yokuphuza utshwala-ungase uzwe inkulumo ephazamisayo nokunyakaza okungalawulwa okungaqondakali kweso elibizwa nge-nystagmus.
Ungase futhi uhlakulele kancane ukuthuthumela noma ukuthuthumela ezandleni zakho.
Abanye abantu baze babe ne-droopiness eyaziwa kakhulu emajukwini abo, okuthiwa i-ptosis.
Ezinye izingqondo ezihlukahlukene zezinzwa zingashintsha ekulahlekeni kokulala. Lokhu kungenzeka ukuthi kungabangela izimpawu ozozibona. Kodwa-ke, uma udokotela wakho ewavivinya, ungase ube nama-reflexes ahlambalazayo, i-gag reflex ne-reflexes ejulile.
Ngaphezu kwalokho, ungase ube nombono onciphile wokubamba . Ngenxa yalokho, abantu abanesithuthwane basengozi enkulu yokugubha lapho belele ekulaleni.
Into eyodwa ongayibona ngaso leso sikhathi ukuzwela okwandisa ubuhlungu. Ucwaningo luye lwabonisa ukuzwela kwethu ukushisa nokucindezeleka kuthuthukiswa ngokukhethekile uma singalali ngokwanele. Futhi, kubikwa ukuthi ukuzwela okwenyukayo ekubukeni kwesifo sethu, njengoba kungase kwenzeke ekubekeni kokushona kwamalanga ebusuku noma isifo se-reflux ye-gastroesophageal (GERD) . Ngesikhathi eside, lokhu kungaholela ekuxilongweni kwe-fibromyalgia noma ezinye izimo ezibuhlungu ezingapheli.
Izinguquko ze-Vital Sign in Sleep Deprivation kuthinta ukucindezeleka kwegazi
Ucwaningo lwezokwelapha luye lwabonisa ukuthi ukulahlwa ubuthongo kungabangela izinguquko ezicashile ezenzakalweni zakho ezibalulekile. Izimpawu ze-Vital zibalulekile izimpawu zomzimba ezivame ukulandelwa njengengxenye yokuhlolwa kwezempilo jikelele. Lokhu kufaka:
- Ukushisa komzimba
- Ukushaya kwegazi
- Isilinganiso senhliziyo
- Izinga lokuphuza
Isibonelo, ukulahlwa ubuthongo kungabangela ukwehla okuncane okuncane ekushiseni komzimba wakho. Izinguquko kwezinye izibonakaliso ezibalulekile zihambisana nobuqotho obusekelwe ezifundweni ezihlukahlukene. Abantu abathunjiwe, lapho belala, bavame ukuba nezikhathi eziningana nokuphindaphindiwe ekuphefumuleni kwabo okuthiwa i-apnea.
Ukushintsha Kwama-Hormone Ukulala Ubuningi Impact Isisindo, Umsebenzi Thyroid
Ukwehla kokulala kungaba nemiphumela ebalulekile futhi ebalulekile ekusithekeni kwama-hormone kusuka ezigulini ze-endocrine, ikakhulukazi lezo ezilandela iphethini yangaphakathi . Isibonelo sokuqala sihlanganisa umphumela wokulahlekelwa ukulala noma ukuphazanyiswa ezinganeni kanye nomthelela ekukhuleni . I-hormone yokukhula ifihliwe ngesikhathi sokulala kwe-wave-wave , okuvame kakhulu ekuqaleni kwengane ebantwaneni. Uma lokhu kulala kuphazanyiswa, noma ngokulala ngokwanele noma ekuhluphekeni okunjenge- apnea yokulala , inani le-hormone yokukhula likhishwe.
Ngenxa yalokho, abantwana bangase bangafinyeleli amandla abo okukhula okugcwele, beba mfushane kunokuthi bekungaba njalo.
Ukuphumula kokulala kubonakala kuthinta umsebenzi wegciwane le-thyroid. Kucatshangwa ukuthi amandla okwandisa adinga ngenkathi ehlala ephapheme ngokufuna isikhathi eside kakhulu umsebenzi owengeziwe kusuka kwegciwane.
Ngenhlanhla, ucwaningo lubonisa ukuthi amanye ama-hormone amaningi (kufaka phakathi ama-hormone obulili) abonakala engathinteki ukulahlwa kokulala, kubandakanya:
- I-Cortisol
- Adrenaline
- I-catecholamine
- Luteinizing Hormone
- I-Follicle-Ukukhuthaza i-Hormone
- Testosterone
- I-Progesterone
Lokhu kungakunikeza ukukhululeka, kodwa kusengcupheni yemiphumela emikhulu yempilo yokungalali ngokwanele.
Imiphumela Eyingozi Yezempilo Yekusasa Ukulala - Kubandakanya Ukufa
Ekugcineni, ukukhathazeka kwalezi zimo ezihlukahlukene zomzimba zokunqotshwa kokulala yiyona nendima okungenzeka ibe nayo empilweni yethu yonke. Ngempela, ukungalali kungahle kuthinte impilo yethu futhi kungaholela nasekufeni ezindaweni ezimbi kakhulu.
Ngaphezu kwalokho, ukulala okungapheli okungapheli kungathinta kakhulu umzimba wethu, okuholela ekubhekaneni nokubekezelelana kwe-glucose (ingozi yesifo sikashukela) nokuzuza kwesisindo. Ngaphezu kwalokho, kubonakala sengathi kukhona ubufakazi bokuthi ukulala okuncane kunciphisa amandla ethu omzimba, kubeka engozini yokugula njalo. Kukhona futhi ukukhathazeka ukuthi ukungabi nabuthongo okungapheli kungaholela ezimweni ezifana nomdlavuza ngisho nezinkinga zememori ezinjenge-dementia.
Kuzo zonke lezi zizathu, kubalulekile ukuthi sibeke i-premium ebuthongweni bethu futhi sithole inani lokuphumula ukuthi imizimba yethu idinga.
Izwi kusuka
Qinisekisa ukuthi uhlangabezana nezidingo zakho zokulala. Umuntu omdala udinga amahora angu-7 kuya kwangu-9 okulala ubusuku bonke ukuze azizwe ephumula. Abantu abadala, abangaphezu kweminyaka engama-65, bangadinga amahora angu-7 kuya kwangu-8 okulala ngehora ngalinye ngokwesilinganiso. Ngaphandle kwenani lamahora, ikhwalithi ibalulekile. Ukuphefumula kokuphefumula nezinye izinkinga kungenza kube lula izinga lokulala. Khuluma nodokotela obuthongowe obhodini mayelana nesidingo sokuhlola. Uma ulwa nobunzima bokuwa noma uhlale ulele, njengokuthi kwenzeka ngenxa yokuqwashisa, cabanga ukuthi uhlanganyele ohlelweni lokuziphatha lokungazinzi (CBTI) oluzokwazi ukusiza ukunciphisa imiphumela yokulala. Thola usizo oludingayo ukuqinisekisa ukuthi uyagwema imiphumela yomzimba yokulahlwa kokulala.
Umthombo:
Kryger, MH et al . "Izimiso Nemikhuba Yokulala Imithi." Elsevier , edition 5, iphe. 502-503.