Iifake ziyakunciphisa ukulahlwa kokulala, kodwa zingakhokelela ekusileni
Ingaba yinto ephosakeleyo kwaye enye inokubangela ukuba kungabalulekanga okanye mhlawumbi unetyala: i-naps. I-nap ingaba yinto enqabileyo kakhulu, isibetho sosuku nosuku, okanye umthombo wokuxhalaba malunga nokuba unokuchaphazela njani ubuthongo bakho busuku. Ukugqithisa ukucinga kunokunciphisa ubuthongo bokulala, kunokuyingozi xa unokulala kwaye ubenzima. Funda malunga nolwalamano phakathi kwe-naps kunye nobuthongo bokulala ebusuku nokuba nokuba awuyiyo yini ukukhusela.
Ixesha lokuPhala kunye neZindleko zobuthongo
Ngethuba leyure ezingama-24, i-nap eqondwa ukuba yincwadana emfutshane yobuthongo eyenzeka ngaphandle kwexesha elide kakhulu lokulala ebusuku. Uninzi lwabantu lulala malunga neeyure ezisibhozo ebusuku. Iziphulo zingaba zifutshane, zihlala imizuzu embalwa, okanye zingaphala ixesha elingaphezulu kweeyure. Umnqweno onamandla kakhulu wokulala emini kubantu abadala kwenzeka phakathi kwemini-ntambama, ngokuphakathi kwe-1 ntambama no-3 ntambama
Kutheni Ubusuku Bokulala Ubunzima
Ukulala kwintambama kunokunyuswa ngenxa yokuzimela kwemvelo kwindlela yokuqhelanisa isingqimba se - circadian , esona sithombeni sakho sangaphakathi. Nangona uvukile, le nkqubo iphikisana nesakhiwo sokulala esihambelana nokuqokelela imichiza ebizwa ngokuba yi- adenosine . Xa uhlala uphapheme, u-sleepier uya kuba, umgama obizwa ngokuba yi-sleep drive. Ukuze ulungelelanise oku, isigqi se-circadian sisebenza ukugcina uphapheme kwaye uqaphele.
Nangona kunjalo, isibonakaliso sokuxwayisa asinakuqina ngokwaneleyo kwimini-ntambama ukuze sinqobe ukulala kwesakhiwo ngeli xesha. Kubantu abaninzi, oku kubangela ukuthambekela okanye umnqweno wokuthatha i-nap. Kungekudala emva koko, kunye okanye ngaphandle kwe-nap, isibonakaliso se-circadian siyaqina kwaye ubuthongo buhlala kude kube yilapho kulala.
Abantwana bahlala befuna i-naps ngexesha lomhla ukuya kutsho kwi-4 okanye 5. Abadala banokubangela ubuthongo ababa nawo emini nasemva kokuthatha i-naps ukuba ishedyuli yabo ivumela. Oku kwenzeka ngokuphindaphindiweyo kumhlalaphantsi .
Imiqathango Eyandisa Ubuthongo
Umnqweno wokuthatha i-nap e-ntambama inokuba namandla xa ubuthongo uswelekile kwaye ulala kancane kunokuba ufune ukuziva ukhululekile. Uninzi lwezidingo zokulala zabantu abadala zihlala kwiiyure ezisixhenxe ukuya kwezi-9 zokulala ebusuku. Ukulala ngokugqithiseleyo kwemini yimiqondiso eqhelekileyo yokunqongophala kokulala . Umnqweno we-nap ungabonakala ngakumbi xa unobunzima bokulala obumpofu ngenxa yokuphazamiseka kokulala okungapheliyo, njengokuba u- apnea ubuthongo kunye nezidumbu .
Indlela U-insomnia echaphazela ngayo i-Paps
Ngokuqhelekileyo, abantu abanomdla wokulala bangabinzima ukulala ngexesha lokulala. Bavame ukunika ingxelo yokuba abanako ukuhlawula. Ama-Insomniac angazichaza ngokwabo njengothatywayo, kodwa uvakalelwa ngumoya. Isalathiso sokwanda esivusayo esenza ukuba i-insomniac ivuke ebusuku ibuye ihlale ingalali ngexesha losuku. Ukuba balala, ubuthongo babo obubusuku buya kuba nefuthe elibi.
Indlela i-Naps iyakwenza ngayo ukuNqanda ukulala
Kukho abantu abaninzi abanokubamba i-nap ngaphandle kwemiphumo engathandekiyo.
Oku kuyinyani ngakumbi ukuba awufumani ukulala ngokwaneleyo ebusuku ukuhlangabezana neemfuno zakho zokulala. Lawa ma-naps angakunceda ufumane ukulala ngokwanele, ukhuphe ukulala, kwaye ugweme imiphumo yempilo yokulahlwa. Abo banezinye iingxaki zokulala banokukwazi ukulala kakhulu emini ngaphandle kobunzima bokuwa okanye ukulala ebusuku. Nangona kunjalo, ukulala ngexesha lomhla kunokuchaphazela ukulala ebusuku ngenxa yabantu abathile.
Iziphulo ezinde ixesha elide, ngaphezu kwemizuzu engama-30-45, okanye ezenzeka kufutshane nexesha lokulala kwakho ziyakunciphisa amandla akho okuwa okanye uhlale ulala ebusuku. Oku kubangelwa ukusilala kubangelwa ukulala kwe-sleep.
Njengoko kukhankanywe ngasentla, ngokuhlala uphapheme ixesha elide, umnqweno wokulala ubandakanya ngokukhula kwamazinga e-adenosine. Nangona kunjalo, ukulala kunokususa i-adenosine kunye nezinye i-neurotransmitters ezibangela ukulala. Ngenxa yoko, emva kokulala, ubuthongo buyancipha.
Iifutshane, iziPhulo zokuqala ziPhambili
Ukuba uthatha i-nap emini, kuncinane nje ukushaya ukusetha kabusha kwixesha elilawula ukukwazi kwakho ukubuyela ekulala. I-nap efutshane, ngokuqhelekileyo imizuzu engama-15 ukuya kwimizuzu engama-20, iya kukuchaphazela ngaphantsi kwe-nap ehlala iiyure. Ukongezelela, i-nap kule ntambama yamandulo ingakuvumela iiyure ezili-10 apho ungakha khona umnqweno wokulala. Nangona kunjalo, i-nap kwieyure ezingaphambi kokulala zingenza kube nzima ukubuyela emva kokulala emva koko. Ngaphezu koko, ukuba ufuna iiyure ezisibhozo zokulala ukuze uzizwe uphumule kwaye ulala iiyure ezimbini emva kwemini okanye ngokuhlwa, unganokulala ubusuku obubusuku ngenxa yokuba umzimba wakho ungazifunanga ubuthongo obongezelelweyo. Ubuthongo bakho buya kuhlulwa ngokuphindaphindiweyo kunye nokuhlala ixesha elide ebusuku.
ILizwi
Ufanele ugweme ukuthatha i-naps xa ufumanisa ukuba ubuthongo bakho obubusuku buba bunzima emva kokulala. Ukuba ufuna i-naps ehlala rhoqo okanye ihlala ixesha elide, kufuneka uqwalasele ukuba ngaba ulala ngokwaneleyo ebusuku. Ukuba ufumana iiyure ezaneleyo, kodwa ubuthongo abuyi kubuyiselwa kwakhona, kufuneka ukhulume neengcali zokulala malunga neengxaki ezingakunciphisa umgangatho wobuthongo bakho.
Iziphulo zingaba mnandi, kodwa ukuba unokugula ngenxa yobusuku ngenxa yoko, kunokuthi ube yinto ofuna ukuyiphepha.
> Umthombo:
> I-Kryger MH, i-Roth T, i-Dement WC. Imigaqo kunye nokuSebenza kweMpilo yokulala . Elsevier, i-6th edition; 2017.