I-caffeine ingaba yinto evuyoleyo yobomi. Nangona kunjalo, ukuba unobungozi bokulala, njengokuba kwenzeka ngokulahla , i-caffeine kwikhofi, i-tea, okanye ipoda ye-soda ingaba ngumbane wobomi bakho. Funda ukuba ixesha elide lifanele lidlule kwaye ziphi iimpawu onokuzifumana xa ungalindi ixesha elide ngaphambi kokulala.
Indima yeAdenosine
Ubuthongo obuhle buya kwenzeka xa kulungelelaniswe ngokufanelekileyo ukufumana ithuba lomzimba wesiqulatho somzimba kunye ne-sleep drive.
Kubantu abaninzi, oku kuthetha ukuchitha ixesha elide livuke emini (ngokuqhelekileyo lihlala malunga neeyure eziyi-16) kwaye uzama ukulala ebusuku. Ngokukodwa, i-drive yokulala ingachaphazeleka ngokusetyenziswa kwe-caffeine.
Umzila wokulala uqondwa njengomnqweno wokulala. Yakha ngokukhawuleza ngokuvuvukala ngenxa yokuqokelela kwengqondo yekhemikhali ebizwa ngokuba yi- adenosine . I-Adenosine yinto yokuveliswa kwe-metabolism kwaye ixesha elide sihlala siphapheme, ngakumbi liqokelela kwaye i-sleepier siya kuba yinto encinci. I-caffeine ibhalela ngqo i-adenosine. Oku kunciphisa ubuthongo kwaye kunokubangela ukuba kunzima ukuwa okanye ukulala emva kokuba kuphelile. Ukuba ulala ngokulala, ngenxa yamanqanaba aphezulu e-adenosine ukusuka kumgangatho omncinci okanye ukulala ngokwaneleyo, kunokubonakala ngathi akunakwenzeka.
Kuze kube nini ukulinda
Umbuzo we-dollar-million uwukuthi: Kuze kube nini ufanele ulinde phakathi kwekhofi yakho yokugqibela okanye i-soda pop kwaye ulala ukuze ulale?
Oku kunokwenzeka ngokungafaniyo kwaye kuxhomekeke kumanqanaba akho omzimba we-adenosine, ukukwazi ukuwuhlutha, kunye nesimo esingaphantsi kokulala. Xa umntu engabonakali elele ukulahla, i-cafeine ingabandakanyekanga ekuphumeni kokulala.
Kubantu abaninzi, i-caffeine kufuneka igwenywe iiyure ezingama-4 ukuya kwezi-6 ngaphambi kokulala.
Ukuba ukhathazeke kakhulu kwi-stimulant, ungacinga ukuyikhawula emva kwemini (okanye mhlawumbi ngokupheleleyo).
Ekubeni kukho ukuhlukahluka kweempembelelo zalo, ungaqala ngokunciphisa ngokukhawuleza kwaye ngokuthe ngcembe uhambe ixesha lokugqibela ukuyeka ukusela i-caffeine ngaphambili njengoko kufuneka. Khumbula ukuba inokufumaneka kwikhofi, i-soda pop, itiye, iziphuzo zamandla kunye neshokolethi. Kukho ezinye iyeza kunye nezixhobo ezingaphezulu kwee-counter ezingenayo i-cafeine, ngoko funda iilebula zesithako ngokucophelela.
Xa i-Insomnia iqhubeka, Cinga ngokubona iDokotela olele
I-caffeine inokuchaphazela ukulala kwakho, kodwa oku akunokuba yiyo kuphela inxaxheba. Ukuba uqhubeka nokulwa nokulala, uthetha ngongcali yokulala malunga nezinye iindlela zokuphucula ubuthongo bakho, kubandakanye inxaxheba kwiprogram yokuziphatha kwengqondo yokulala (CBTI). Nangona i-caffeine ingenza kube nzima ukulala ekuqalekeni kobusuku, ezinye iimeko zingenza uhlale uvuka ngaphambi kokusa.
> Imithombo:
> Drake C et al . "Imiphumo ye-caffeine ebuthongweni obanjwe 0, 3, okanye iiyure ezingama-6 ngaphambi kokulala." J Clin Sleep Med. 2013; 9 (11): 1195-1200.
> Kryger, MH et al . "Imigaqo kunye nokuSebenza kweMithi yokulala." Elsevier , i-6th edition.
> "Iingcebiso Zokulala Zempilo." I- National Sleep Foundation .