I-Caffeine kwaye Ulale Ubini I-Adenosine Impact, Nciphisa Ubuthongo
Mhlawumbi uvile into ethiwa "i-caffeine nap" okanye "i-coffee nap". Kungenzeka ukuba yenziwe njengendlela yokwandisa ukusebenza kokubakho kwe-caffeine kunye ne- nap ukuze kuphuculwe ubuthongo bemini. Njani oku kusebenza? Lilixesha elihle lokuzama ngayo emini? Uninzi kangakanani i-caffeine kunye nexesha elide le-nap elifanelekileyo? Funda kabanzi malunga ne-caffeine naps kwaye nokuba ingaba yintoni okufuneka uziva uziphucule ngexesha lokugqibela.
Yintoni iCaffeine?
I-caffeine nap isithuba esifutshane sokulala esenzeka ngexesha lomhla ngokukhawuleza emva kokusetyenziswa kwe-caffeine. I-nap kufuneka igcinwe kwimitha eyi-15-20 kwaye kungabalulekile ukumisa i-alamu ukukhusela ukulala. Ngokuqhelekileyo i-caffeine iyakunandipha enye okanye amabini ama-caffeine, kwaye ezininzi iinkalo ezibonisa inzuzo ziye zavavanya i-150 ukuya kwi-200 mg ye-caffeine. (Ukubhekisela kwendebe yekhofi ephucukileyo i-163 mg ye-caffeine.) Umthombo wale caffeine awunandaba nemisebenzi eninzi ekhoyo, kuquka ikhofi, itiye, i-soda pop, iziphuzo zamandla, i-chocolate, iipilisi ze-caffeine, njl. oko udlayo, inani le-caffeine lingahluka kunye nokuba usela kangakanani (okanye udle) kunokuchaphazela ukuqonda kwakho.
I-Caffeine Nap Isebenza Kanjani?
Umnqweno wethu wokulala uxhomekeka kwiinkqubo ezimbini: i-homeostatic sleep drive kunye ne- circadian i- signal warning. Iholide yokulala ibhekiselele kwinto yokuba uhlala uphapheme, uya kuba.
Oku kubangelwa ukuqokelela kweekhemikhali kwingqondo ebizwa ngokuba yi- adenosine . I-Adenosine yinto eqhelekileyo yokuveliswa kwemetabolism. Amaseli emzimbeni asebenzisa i-adenosine triphosphate (ATP) njengomthombo wabo wamandla. Icandelo eliseleyo lokusetyenziswa kwamandla ngu-adenosine. Ngethuba esele siphapheme, amandla angakumbi sisetyenziswa kwaye i-adenosine ngakumbi iqokelela ngaphakathi kwengqondo.
Le ngenye yezinto eziphambili ezenza sizive silele.
Ukulala, ubuncinci inxalenye, inkqubo yokucima i-adenosine eqokelelwayo. Ngentsasa, emva kobusuku obuhle bokulala, amanqanaba ayancipha aze aqalise ukwanda ngokukhawuleza. Ukuba ufumana iiyure ezingama-4 zokulala ubusuku omnye, uvuka uziva ulele ngenxa yokuba ungenayo ixesha elaneleyo lokucima i-adenosine. Kubalulekile ukuqaphela ukuba nokuba ixesha elifutshane lokulala lingaphula ngokukhawuleza amanqanaba e-adenosine. Ngoko ke, u-nap unokunciphisa ubuthongo kunye nokwandisa ukuphaphazela.
Xa i-caffeine ifakwa kunye ne-nap, le miphumo iyaphuculwa. I-caffeine iyasebenza ngokuzimela ukuvimba u-adenosine, uphawu lokulala. Le yindlela eyenzeka ngayo kwaye isebenza ukwenza ukuba sizive siphile, nangona singalali. Ngenxa yoko, iipahla ze-caffeine zimbini zongenelelo eziyaziyo ukunciphisa ubuthongo. Uphando lubonisa ukudibanisa lusebenza ngakumbi kunokuba luye ngokwabo ekuphuculeni amanyathelo okulumkisa.
Xa Ufanele Uthathe I-Caffeine Nap?
Ngokuqhelekileyo, kufuneka ucinge ukuba uthathe i-caffeine naphulo xa uziva ulele ngokulala emini. Kwabaninzi abantu, oku kuya kuhambelana nomgca wezemvelo kwisalathisi sokuxwayisa i-circumcadian eyenzeka emini, ngokuphindaphindiweyo phakathi kwe-1 PM ne-3 PM.
Ngokuqinisekileyo, le nto kutheni lonke uluntu lugcina i-siesta ngexesha lentsasa yamandulo (edla ngokuba yinto ebanzi kakhulu yosuku kubo).
Ukuze ugweme ukulahla , mhlawumbi kungcono ukuphepha ukuthatha i- cafeine emva kwentsuku okanye emva kwexesha lokulala. I-caffeine isetyenziswe ngesibindi, kwaye malunga nesiqingatha sayo siya kupheliswa kwiiyure ezingama-5 ukuya kweyesi-6, ngoko unokufuna ukuyiphepha ngaphandle kwexesha lesantambama xa unomdla okanye ulungele ukulala.
Ezinye iindlela zokugwema ukulala kwamini
Ukuba ulala ngokugqithiseleyo emini, kunokwenzeka ukuba ngenxa yobunzima bokulala obunganeleyo okanye ubuninzi. Ubunzima bokulala buya kubakho kubantu abadala xa amaxesha angaphantsi kweeyure eziyi-7-8 zokulala zifumaneka rhoqo.
Zama ukufumana iiyure ezaneleyo zokulala ebusuku, gcina i-schedule yakho yokulala rhoqo, kwaye ufumane imizuzu engama-15 ukuya kwe- 30 yelanga ilanga ekuvukeni. Kukho nezinye iindlela onokuphucula ukulala kwakho .
Ukongezelela, ukuphazamiseka kobuthongo obunokuphelisa ubuthongo obunokubangela ukulala kunganciphisa umgangatho wobuthongo ebusuku. Ikhokelela ekuvuseleleni ukulala ekuqhubeni ukuphefumula oku kunokukhokelela ekuphumeni ubuthongo, ukulala ngokugqithiseleyo, nokulala rhoqo. Ukuba uhlala ujonga, uvuka ukuze ujikeleze ebusuku, kunye namazinyo ogawulayo, kufuneka ufune ukuphonononga kwakhona.
Khumbula ukuba i-caffeine ayikho indawo yokulala. Nangona ingabonakalisa iimpawu zokulala, iziphumo zisesigxina. Ungalokothi uqhube ukuba uziva ulele. Ukuba uvakalelwa kukuba ulala ebusweni emini, jonga ugqirha wokulala ukuze ubone indlela ukulala kwakho kuphuculwe ngayo.
> Imithombo:
> IBonnet, MH. "Ukusetyenziswa kwe-prophylactic naps kunye ne-caffeine ukugcina ukusebenza ngexesha lokuqhubela phambili." I- Ergonomics . 1994 Juni; 37 (6): 1009-1020.
> "I-Caffeine Content Content of Drinks". Caffeineinformer .
> Hayashi, M et al . "Imiphumo yokuguqula i-caffeine, ukukhanya okukhanyayo kunye nokuhlamba ubuso emva kobusuku bomini." I- Neurophysiology ye-Clinical . 2003 Dec; 114 (12): 2268-2278.
> Horne, JA et al . "Ukuchasana nokulala komqhubi: iziphumo zokulala, i-cafeine, ne-placebo." I- Psychophysiology . NgoNovemba ka-1996; 33 (3): 306-309.
> Reyner, LA et al . "Ukunciphisa ubuthongo kubaqhubi: ukudibanisa i-caffeine kunye ne-nap efutshane." I- Psychophysiology . 1997 Nov; 34 (6): 721-725.