Ukunyanzelwa kokulala, nokuba kwenzeka ngexesha elifutshane okanye elide, kunokukhokelela kwizibonakaliso ezithile. Ezi ziphumo zibangelwa kwiindawo eziqhelekileyo eziqhelekileyo, ezifana nokulala, izikhalazo ezingakumbi nakakhulu, izikhalazo zeememori kunye nezikhalazo zentlungu.
Isixa sobunzima siya kuxhomekeka kwizinto ezimbini. Okokuqala, ngokuqinisekileyo uya kubandezeleka ngakumbi kwiimpawu zokulahla ubuthongo ixesha elide uhlala uphapheme. Njengomzekelo, ukuhlala ixesha elide ukujonga umboniso wakho oonomabonwakude ohluke kakhulu ukufumana iiyure ezine zokulala. Oku kunokuba yinyani ngokukhethekileyo ukuba ubuthongo bokulala bubangelwa ubusuku emva kobusuku okanye ukuba buba yingozi (njengokuthi "ukudonsa yonke indawo").
Okwesibini, ubunzima beempawu zakho ziyahlukahluka ngokuxhomekeka kwiwashi yakho ye- circadian . Ngako oko, iimpawu zokulahlwa kokulala ziya kubonakala zininzi kwixesha apho kufuneka ukuba ngokwemvelo ulale (njengobusuku bobusuku). Kungabonakala ngakumbi xa uphawu lwe-circadian ludibanisa, njengasekuqaleni ukuya kwimini ntambama.
Ukulahlwa kokulala kungabangela ukuncipha ukulala , ukulala ngokwedlulele emini, ukukhubazeka kwamathuba emini kunye nemiphumo emininzi yempilo enjengexesha elide njengokunyanya.
Umda wokunqongophala kokulala ungahluka kuye kuxhomekeke kwiimfuno zabantu zokulala , kodwa ukulala okungaphantsi kunokuba uyifunayo kuya kuholele ekubanjweni kokulala.
Hlola ezinye iimpawu eziqhelekileyo zokunqongophala kokulala, kwaye ungabona izikhalazo ezinokukukhuthaza ukuba ulale .
Ukulala
Kungakhathaliseki ukuba ubiza ntoni, uphawu oluqhelekileyo lokungafumani ukulala ngokwaneleyo yintoni omele ulindele: ukuziva ulele. Oku kunokukhokelela ekuveleleni kokulala okanye ukulala, apho unomnqweno onamandla wokulala. Kwakhona kunokukhokelela kwisibonakaliso esichaphazelekayo-ingqondo ejulile enzulu yokuvalelwa phantsi, ebizwa ukukhathala. Abantu abaninzi basebenzisa igama lokukhathala ukuchaza umonakalo wexinzelelo lomzimba apho kunokwenzeka khona ukuphazamiseka okubuhlungu.
Njengenxalenye yale nto, uya kuba nako ukulala ngokukhawuleza. Abantu abalala ngokukhawuleza kuthiwa banokulala okufutshane. Oku kunokulinganiswa ngokuthe tye ngokufunda ngokulala okubizwa ngokuba yi- multiple sleep test latency (MSLT) . Ngaphandle kokuba ngumqondiso wokunqongophala kokulala, ukulala okufutshane okufutshane kunokuba ngumqondiso wokulala ngokugqithiseleyo emini kwiinkathazo zokulala ezifana ne- narcolepsy okanye i-apnea yokulala engaphelelwanga.
Ngokuchasene, ukukhawulelwa kokulala kunye nokuphelelwa ngumzimba kungaphinda kube yonyango. Kwezinye iimeko, njengalezo zintlungu zokulala, oku kubangela ukuba ubuthongo bufakwe. Ngokunciphisa inani lexesha ovumelekileyo ukuba ulale ngokubandezeleka kokulala , umphumo wokulala ubangele ukuphucula ubunzima bokuwa okanye ukuhlala ulele, iimpawu zokulala.
Utshintsho lwemodi
Ukuba uke ufumene utyeshele xa ungafumani ukulala ngokwaneleyo, ngokuqinisekileyo uyaqaphela imiphumo yokulahlwa kokulala ingaba nomoya. Xa singalali ngokwaneleyo, sinokukwazi ukuba neempawu zokungafuni. Ngakolunye uhlangothi, ukulala ubusuku obuhle kunokusenza sibe nemvakalelo enkulu njengoko siqala usuku lwethu.
Ezi zinguqulelo zengqondo ziyakwandisa ngaphaya kwesimo sengqondo esifanelekileyo okanye esichaphazelekayo kwiingxaki ezinzulu, ezifana nokuxhalaba nokuxinezeleka. Ukusebenzisana phakathi kweemeko zengqondo kunye nokulala kucebile, njengoko ubuthongo bubonakala buchaphazela i-lobe yangaphambili yengqondo, indawo edibene nalezi zifo zengqondo. Uninzi lweempawu zokuxinezeleka zihamba kunye nalabo abanxulumene nezifo zokulala. Iingxaki ezinjenge- post-traumatic disorder disorder (PTSD) zingakhokelela kwiindawo zobusuku nokulala. Abantu abanesifo esingapheliyo basoloko bexhalabele kwaye banobungozi bokuzibulala.
Ubuthongo luyingxenye ebalulekileyo yempilo yethu, kwaye oku kucacileyo kuquka impilo yethu yengqondo.
Uluhlu Oluxilisayo kunye noPhulo lweNtsebenzo
Ukukwazi kwakho ukunyamekela iindawo ezikuyo kufuna ingqondo ephumle kakuhle. Xa silele ekulaleni, ngokuqinisekileyo sihlakulele ukukhubazeka okufihlakeleyo ekukhuleni kwethu. Oku kunokuba kunengqiqo, ekugqibeleni ukuba abantu abalalayo ngokungaqhelekanga baqala ukuhluleka ukuqaphela izinga labo lokukhubazeka. Ukuphuculwa kokuphaphazela kunokukhokelela ekuphosakeleleni, kwiingozi kunye nokusebenza kakubi.
Izifundo zibonise ukuba ukukhawulelwa okungapheliyo kokulala kubangela ukungaphumeleli kwintsebenzo ekusebenzeni kwethu. Ngokomzekelo, kulabo bantu balele ngaphantsi kweeyure ezingama-7 ubusuku bonke, ukukhubazeka ekusebenzeni kwabo kwengqondo kuhlanganiselwe kumanqanaba afana nalabo balele ngokulala ngokunyanisekileyo omnye okanye nobusuku bobabini. Oku kuphazamiseka kufana noko kwenzekayo ngokuxiliswa kotywala.
Oku kungakhokelela ekunciphiseni ixesha lokuphendula kunye nokukhokelela ekungciphekweni kweengozi zemoto. Kwakhona kusonakalisa ukusebenza komsebenzi. Oku kunokukhokelela kwiiphene kunye neentlekele zokwenza iintloko. Ukulahlwa kobuthongo kumayeza ohlala kuzo kujoliswe ekunciphiseni iimpazamo zonyango kunye nokulimala kwezigulane kwizibhedlele. Kuye kwathatyathwa ngokuthe ngqo kwiisetyenziswano njengento efana neChernobyl ye-reactor reactor and accidents of transport ezifana ne-Exxon Valdez.
Kukho ukuhlukahluka komntu ngamnye kwimpembelelo yokulahlwa kokulala, kwaye umyinge wokukhubazeka ungahluka. Akukho bubungqina obubonisa ukuba unokuba ulungele ukulala, nangona kunjalo. Emva kokuba usenokukhubazeka, awukwazi ukuyiqonda.
Imemori kunye neengxaki zokuCinga
Ukulala kubalulekile kwimiphumo yethu yokucinga nokucwangcisa imemori. Ngoko ke, xa singalali ngokwaneleyo, ezi zinto zinokukhubazeka. Ukulahlwa kokulala kungakhokelela kwiingxaki ezingaphezulu kwimisebenzi ephezulu, njengokucwangcisa, umbutho kunye nesigwebo.
Uphawu oluqhelekileyo lokunqongophala kokulala lubhekisela kwiingxaki zokugxininisa nokunyamekela. Ukulandela isinyathelo esilandelayo, nangona kunjalo, ukungonakali kwimemori yethu efutshane. Oku kusenokubangelwa ukunyusa ukuthotyelwa (asikhumbuli into esiyihlulayo ukubhalisa kwingqondo yethu), kodwa ubunzima bunokudlula ngaphaya koko.
Ukulala kubalulekile ekuqwalaseleni imemori. Ukulala kusinceda sidibanise iziganeko zethu zemihla, ukuqinisa nokukhumbula izinto ezibalulekileyo. Uphando lubonisa ukuba inendima ebalulekileyo ekufuneka idlale ekufundeni. Ngoko ke, xa ubuthongo bethu buphazamiseka, le nkqubo ibuyekile.
Kukho ezinye izinto zokucinga ezingathi zichaphazeleke ukulahlwa kokulala, ingakumbi ezo zidibene nenxalenye yengqondo ebizwa ngokuba yi-lobe yangaphambili. Le mi sebenzi iyancipha ngakumbi kwaye ukuphazamiseka kwabo kungabangela ngakumbi. Elinye iqela lala maqumrhu libizwa ngokuba ngumsebenzi olawulayo. Ukulahlwa kokulala kungakhokelela ekungabikho kwemisebenzi kwisigqeba esipheleleyo, oku kuphumela eku:
- Cwangciso olubi
- Ukwandisa ingozi
- Ulungelelaniso
- Eyona nto ibalulekileyo
- Gxininisa kwimbuyekezo emfutshane
- Umgwebo ophantsi
Umgwebo wokugqibela, ongenakukhubazeka, ungabonakala ungavamile. Iinqununu ezinokuthi zenziwe ezingabonakali "ngokuqhelekileyo ngengqiqo". Oku kunokukhokelela ekubeni ungaphantsi kwezinga lakho lokukhubazeka ekulaleni ubuthongo, njengoko kuchazwe ngaphambili.
Ukuphazamiseka, iHluccinations, neParanoia
Ukulahlwa kokulala kungakhokelela kwimiphumo engasalindelekanga yengqondo. Ezi ziqhelekileyo eziqhelekileyo, kwaye zinjengezinye iimpawu, zihambelane nezinga lokulala. Ezinye zeempawu zengqondo eziqhelekileyo zokulahla ubuthongo ziquka ukuphazamiseka, ukuhlaziya, kunye neparanoia.
Ukuphazamiseka ngokuqhelekileyo kuyingxenye yokudideka eyenzeka kwimeko ebizwa ngokuba yi-delirium. Ngokuqhelekileyo, abantu abaphazamiseka kuqala balahlekelwa ngethuba lexesha (ukuphamba komhla, umhla, ixesha, okanye unyaka). Emva koko, abantu abaphazamisekile bangadideka malunga nendawo, bengayazi ukuba ziphi. Ekugqibeleni, ngokugqithiseleyo, umntu unokungazi nokuba ngubani.
I-hallucinations ingumqondiso oqhelekileyo wokunqongophala kokulala, kwaye ngokuqhelekileyo kubonakala kwindalo. Ngamanye amagama, ungabona into engekho. Kulinganiselwa ukuba malunga neepesenti ezingama-80 zabantu abaqhelekileyo kubemi ekugqibeleni baya kuba neengcamango xa ubuthongo-obunqabileyo bude ngokwaneleyo.
Ekugqibeleni, ukungabikho kokulala kunokukhokelela kwesinye isibonakaliso sengqondo: i-paranoia. I-paranoia ngokuqhelekileyo iquka inkolelo yokuba uyatshutshiswa ngumbutho othile ngaphandle. Ezi ngcamango azisekelwe ngokwenene.
Umzekelo, unokuqiniseka ukuba urhulumente uthabatha ifowuni yakho ukuze ufunde iimfihlelo zakho. Olunye uphando lufumanise ukuba malunga nama-2 ekhulwini abantu abangama-350 abalala-ababeswelelwa iiyure ezili-112 baqala ukufumana iimpawu ezifana ne-paranoid schizophrenia. Oku kunokukhokelela ekuxilweni okungafanelekanga.
Ngethamsanqa, ezi zifo zengqondo zikhawuleza zinciphisa ukuphumla ngokwaneleyo.
Izikhalazo zeSomatic and Pain
Ukulahlwa kokulala kunokukhokelela kwezinye iimpawu zomzimba kunye nesinye somatic ( soma isiLatini ngomzimba) izikhalazo. Ngaphandle kwendlela yokukhathala okuchazwe ngasentla, unokuba nezinye iimpawu eziqhelekileyo zokungahambi kakuhle. Unokuba novakalelo lwe-malaise, oluya kubonakala ngathi luvalelwa phantsi okanye "lungabi" kakuhle.
Unokuba neentsimbi okanye ubuhlungu emzimbeni wakho. Oku kunokukhokelela ekuxilongweni kwe-fibromyalgia okanye nezinye iimeko ezibuhlungu ezingapheliyo. Unokukhalaza ngesisu esiswini okanye iimpawu zesisu, ezifana nesifo sohudo. Uphando lwezonyango kulezi ngxaki alunakho ukukhokelela kwisisombululo sabo ukuba isizathu esiyintloko siyalinyanzeliswa kwaye iziganeko zikhona ngenxa yokunqongophala kokulala.
Ukuphazamiseka Kwexesha Lokulala
Ekugqibeleni, ukulahlwa kokulala kuphazamisa ukuhamba kwemvelo yendlela yokulala . Ukulala kubakho kwiinqanaba ezimbini ezibalulekileyo kulo lonke ubusuku. Amagatya amabini okulala ahamba ngokukhawuleza ukuhamba kwamehlo (REM) kunye nokulala okungabonakali kwamehlo okulala (NREM). I-Arousal inokutshintsha ukusuka kwi-REM yokulala ukuya kwi-NREM yokulala, okanye ukusuka ku-NREM ukulala kwimeko yokuvuka.
I-REM yindawo ebunzulu yokulala kunye nomsebenzi ophezulu wengqondo kwi-forebrain kunye ne-midbrain. Kubonakaliswe ukuphupha kunye nokungabikho komsebenzi weemoto ngaphandle kwemisipha yamehlo kunye nesithintelo. Kwenzeka ngokuphindaphindiweyo ngamaxesha amaninzi ngexesha lokulala, kodwa luquka inxalenye encinci yomjikelezo wokulala.
I-REM yenye yeendlela ezimbini zokulala. Esinye isimo esisisiseko sokulala asikho ngokukhawuleza ukuhamba kwamehlo okulala, okanye ukulala kwe-NREM. I-NREM inezigaba ezintathu ezahlukeneyo.
Ezi zigaba ezintathu zi-N1, N2, kunye ne-N3, kwaye uhlangothi ngalunye lwahlukeneyo luye lwahlukileyo, oluhlukileyo kunye nolwazi olubonakalayo lwamagqabini engqondo. Nangona ukulala kwe-REM kukulala kakhulu, ukulala kwe-NREM kuthatha isabelo esikhulu somjikelezo wokulala.
ILizwi
Ukunyuswa kokulala kunokuba nemiphumo ebalulekileyo kwimpilo yakho kwaye kwiimeko ezinzima kunokukhokelela ekufeni kwakho.
Ngaphezu koko, ngokuqhelekileyo kukhokelela kwimpawu ezahlukileyo ezingaphazamisa ubomi bakho kunye nesimo esipheleleyo sokuphila. Unokuhlangabezana nobuthongo obuninzi obusuku okanye unenkathazo enomdla njengokwenyanya, ukuxhalaba nokuxinezeleka. Iyakunciphisa ukukwazi kwakho ukunyamekela nokugxila, kunye nemiphumo ebalulekileyo ekusebenzeni kwakho.
Ukulahlwa kokulala kungaphazamisa imemori yesikhashana, kwakunye nemisebenzi ephezulu yokuqonda, njengokucwangcisa nokugweba. Ingakhokelela kwizibonakaliso zengqondo, ezifana nokuphazanyiswa, i-hallucinations kunye neparanoia. Ekugqibeleni, ukungabikho kokulala kunokuba negalelo kwezinye izikhalazo eziphathekayo, ezifana nokukhathala okanye intlungu.
Ezi zimpawu zinokuba nempembelelo ebalulekileyo ebomini bakho, kwaye zifaka ubungqina bokubaluleka kokufumana umgangatho kunye nobungakanani bokulala obuyidingayo. Ukuba unzima ukulala ngokwaneleyo, qwalasela uvavanyo olwenziwe ngugqirha ogqirha olwaphulo oluza kuthiwa lungenza uvavanyo kunye nonyango olongezelelweyo ukuze uphucule ukuphumla kwakho.
> Umthombo:
> Kryger, MH et al . "Imigaqo kunye nokuSebenza kweMithi yokulala." Elsevier , edition 6, 2017.