Iimodeli zokulala ezingaqhelekanga zingabangela ukulahla, ukulala ngokugqithiseleyo
Ubunzima bokulala okanye uhlale uphapheme ngexesha elifanelekileyo lunokubonisa ukuba unengxaki ngewashi yakho yezinto eziphilayo ezibizwa ngokuba yi- circadian isigqirha sesifo, kodwa ziphi izidalwa zengqungquthela zesigcawu? Le miqathango eqhelekileyo ingabandakanya ukufuna ukulala ngexesha lokunyamezela, iindlela zokulala ezingaqhelekanga, kunye ne-jet lag okanye ukutshintsha-ukukhubazeka komsebenzi wokulala. Phawula indlela ezi ngxaki ezifaka ngayo iimpawu zokungazinzi, ukulala okungahambi kakuhle, kunye nemiphumo emini.
Ukuphonononga unyango olunempumelelo, kubandakanya ukunyanga okulula kunye ne-melatonin.
Iziganeko kunye neempawu ze-Circadian Rhythm Disorders
Iziphazamiso zengqungquthela ze-circumcadian zikwabelana ngeziganeko eziqhelekileyo. Zenzeka xa iwashi yakho yangaphakathi ye-biological iphuma ngaphandle kokuvumelanisa kunye nexesha langaphandle lexesha elifana nomjikelezo omnyama wendalo. Ngenxa yoko, umnqweno wokulala ungasuka ebusweni xa abantu abaninzi belele ngokulala. Ngoko ke, unokuba nobunzima bokulala okanye ukulala ngokugqithiseleyo emini . Ukungakwazi ukulala ngexesha elilindelekileyo kunye nokulala ngexesha lokuvuka kungabangela ubunzima ngomsebenzi kunye nokusebenza kwesikolo. Ukuqonda okungcono oku, hlaziya iziphazamiso kunye nemizekelo enikezwe ngezantsi:
Eyaziwayo njengezibhokhwe zasebusuku, abantu abanesifo sokuphuza isifo sokulala bahlala bebunzima ukulala. Oku kuleleka kunokubangela amandla okwemvelo ukuba alele ebuthongweni obusondele kwi-2 ukuya ku-4 AM.
Kwakhona kunzima kakhulu ukuvuka, okubangelwa ukulala ngokusa. Ixesha elikhethiweyo elikhethiweyo linokugcinwa ngeveki okanye iintsuku ezivaliweyo kwaye ngokuqhelekileyo zivela ngo-10: 00 ukuya ku-Noon. Kuqikelelwa ukuba malunga nama-7% abantu bayizikhumba zebusuku, kwaye ngokuqhelekileyo ziqala kwintsholongwane kwaye ziyakwazi ukuqhubeka ubomi.
Phantse ama-40% eenkwenkwezi zasebusuku ziya kuba nembali yentsapho yentleba.
Ngokuchasene neenkwenkwezi zasebusuku, abantu abanesifo esiphambili se-sleep syndrome ngamanye amaxesha bayichaza njengemilenze yasekuseni. Balala belele kakhulu kwaye bavuke ngokukhawuleza. Esi sihlandlo ngexesha lokulala ngokuqhelekileyo kulu-3 iiyure ngaphambilana nokuqhelekileyo. Ngokomzekelo, umntu ochaphazelekayo angalala ngo-7 PM kwaye avuke ngo-3: 00, ngaphambili kunokuba ayifunayo. Le meko inokuchaphazela i-1% yabantu abadala kwaye ingadideka nezinye izizathu zokuvuswa kweentsasa zokuqala ezifana ne-apnea yokulala.
- Ukungasebenzi (ongena-24) I-Circadian Rhythm Sleep Disorder
Okungekho-24 kungekho nto eyenzekayo kubantu ababonakalayo, kodwa kuthinta ama-50 ukuya kuma-73% abantu abayimfama. Xa kungabikho ukuvumelanisa okusebenzayo kwewashi lwangaphakathi kunye nokukhanya okukhanyayo, baqhuba umzekelo wemihla yobusuku ogqitywa ngokwezityalo kunye kwaye udla ixesha elide. Umzekelo, iwashi yangaphakathi lingasebenza kwiiyure ezingama-24/2 ubude. Ngoko ke, umnqweno wokulala nokuvusa kwenzeka emva kwemizuzu engama-30 ngosuku ngalunye. Oku kubangela ishedyuli yokuguqula ukulala nokulala ukulala kunye nemini yokulala eqhubeka kwiiveki ezimbalwa njengoko ukungahambi kakuhle kuqhubeka.
- Ukulala okungaqhelekanga-I-Rhythm
Nangona ukuxhaphaka kwangoku kungaziwa, abantu abaneengxaki ze-neurologic ezifana nokugula kwengqondo okanye abantwana abanokukhubazeka kwengqondo banokuthi banokuva nesigqirha esingavaliyo sokulala. Oku kungadlukiswa phakathi kwalabo abakwiziko kunye nokungabikho ngokwaneleyo kwimizekelo yokukhanya kwemini yosuku lokukhanya. Kubonakala ukuba kwenzeka xa isingqimba se-circadian sichaphazela okanye sivalelwa unmoored kwiimvelo zendalo. Ubuthongo buba luqhekeke kakhulu, ngokuphindaphindiweyo ngamaxesha angama-3 okanye ngaphezulu okulala ahlala kwiiyure ezimbalwa kwaye isasazeka kwixesha leeyure ezingama-24. Izibhedlele zokulala ezingaqhelekanga zihamba kunye nokulala nokulala ngokugqithiseleyo.
Isixa sonke sokulala siqhelekile.
- Ijet lag
I-Jet lag kwenzeka emva kokuhamba kwiindawo ezininzi zexesha. Ubungakanani balo bunokuxhomekeka kubude bohambo kunye nokuhamba ngokukhawuleza kokuhamba. Ngokuqhelekileyo kulula ukuhamba ibanga elifutshane, elincinci, nakwicala lentshona. Kuthatha malunga ne-1 ngosuku ukulungelelanisa kwinqanaba ngalinye lexesha. Ngaphandle kwenkathazo yokungabi nokulala nokulala, i-jet lag nayo inokufaka isandla kwiimpawu ze-malaise (ukuziva ukhululekile) kunye nesisu esicasulayo.
- Shift-Work Sleep Disorder
Abantu abasebenzayo xa bethetha ukuba balele bawungozini yokulala ngexesha lemini kunye neengxaki zokuhlala bephaphile ebusuku. Oku kunokuba nemiphumo ebalulekileyo yokhuseleko kunye neengozi ezongezelelweyo zeengozi. Kukho kwakhona kunokuba nemiphumo emide yexesha elide, njengengozi eyongeziweyo yokuphucula umdlavuza obala kunye nesifuba phakathi kwabasebenzi abashintshayo.
Ukuxilongwa kunye nokunyangwa kwe-Circadian Rhythm Disorders
Iingqungquthela zokulala zokujikeleza iCycadian zidla ngokukhawuleza xa umnqweno wokulala uhambelana nomjikelezo wobusuku bemini. Oku kungenzeka kwiimeko zonyango ezifana nobuphofu okanye njengesiphumo sokuhamba emoyeni olude okanye nokuba kusebenzeni ukuguquka kwetangcwaba. Ngethamsanqa, iimeko zifumaneka ngokusetyenziswa kwezigqoko zokulala kunye ne- actigraphy kunye nokunyanga okusebenzayo kuquka ukuguquka kokuziphatha, amabhokisi okukhanya kunye ne- melatonin inokukunceda.
Ukuba uvakalelwa kukuba unokubandezeleka ngenxa yeziphumo ezibi zesifo somculo, sithetha nodokotela olala ngokuqinisekileyo malunga neenkxalabo zakho uze ufumane unyango olufanelekileyo olufunayo.
> Umthombo:
> I-American Academy ye-Medicine Sleep. "Ukwahlukana ngamazwe ngamazwe okuphazamiseka kokulala: Incwadana yokuxilonga kunye nekhowudi." Wesi-2. 2005.