Ukungazinzi, ukuphazamiseka kwemizwa, ukulala kwe-Apnea, kunye neengxaki zeRhythm ye-Circadian
Kukho into edumazayo ngokuvuka ngaphambi kokuba kudingekile. Kungaba mnandi ukuza kunye nokulala ekuhambeni kweeyure zokusa, kodwa kukhathazeka ngokukodwa xa ungeke ulale. Yintoni enokubangela ukuba umntu avuke ngaphambi kokuba iwashi iwashi? Kukho imeko ekhethekileyo, kubandakanywa nenani elifanelekileyo lokulala nokukhathazeka kwemizwelo, enokubangela ukuba kuvuke ukuvuka okusazekayo kusasa.
Ngokuqonda ezi zinto zingabangela, unokukwazi ukufumana unyango oluza kukugcina ulala kuze kube yilapho uthanda ixesha lakho.
Ukungabikho
Isizathu esiyinqobo senkathazo engapheliyo ukulala ngokusa kusasa silele, esichazwa njengobunzima bokuwa okanye ukuhlala ulele kwaye ihlala ihlanganiswa nokuvuswa kwamasa kusasa. Ezi zivuko ziyakwenzeka ubusuku bonke, kodwa zivame ukuba zihlala zihlala zihlala ziqhelwana kwisiqingatha sesibini sobusuku, ngenxa yokukwazi ukunciphisa ukulala kwiiyure zasekuseni.
Ubuchule bokulala budibaniswa neenkqubo ezimbini, enye ebizwa ngokuba yi-homeostatic sleep drive kwaye enye isingqungquthela se - circadian (eya kuxutyushwa kamva). I-homeostatic sleep drive ngumnqweno othobelayo wobuthongo owakha ixesha elide umntu ehlala ephapheme, kwaye uhambelana nokuqokelela ngokuthe ngcembe kweekhemikhali kwingqondo ebizwa ngokuba yi- adenosine . Lo "mqondiso wokulala" ekugqibeleni unceda ukuqalisa ubuthongo; ngexesha lokulala, lucaciswa kude ukuze uhambe phakathi nobusuku, umnqweno wokulala uphelile.
Ngentsasa, kufuneka ukuba phantse ihambe.
Ukuba umntu uvuka ebusuku-kwaye ngokukodwa ukuba ukuvuswa kwenzeka kumso-ukukwazi ukubuyela ekulaleni kuya kuncitshiswa ngenxa yamanqanaba aphantsi e-adenosine. Ukulala kunokulibaziseka kakhulu, kuqhekeke, okanye kuphazamiseke ukulala, kodwa ukuvuswa kusondele kusasa kunokuba kunzima kakhulu.
Ukuxhalabisa nokuxinezeleka
Naluphi na ukukhathazeka kwemizwelo, inkxalabo yokuxhalabisa kunye nokuxinezeleka, inokudibaniswa nokuvuswa kokusa kusasa, okubonakalayo kwiiyure eziliqela ngaphambi kokuvuswa. Umzekelo, ukuba i-alamu isetyenzisiwe ngo-6 ekuseni, umntu onenkxwaleko angaqala ukuvuka ngo-4 ekuseni ngenxa yesizathu esilungileyo. Oku kunokuqwalaselwa njani?
Njengoko ukulala, kubalulekile ukunyanga iziganeko ezibangeleyo ezikhokelela kule mivuko. Kwaye kwimeko yokuxinezeleka kwengqondo, ezi ngxaki zingaphikelela, ngoko kuyimfuneko ukunyanga naziphi na ukuxinezeleka okanye uxinzelelo. Oku kungadinga ukusetyenziswa kwamachiza okanye ukucebisa, ngoncedo oluvela kwisazi sengqondo okanye umqondo wezifo zengqondo. Enyanisweni, uphando lubonise ukuba zombini osetyenziswayo ngokudibanisa kakhulu. Ukugqithwa kugxininiswe ngokuthe ngcembe kwindlela yokuziphatha yokungakwazi ukulala (CBTI) , inkqubo yemfundo efundisa isicwangciso sezakhono eziphucula ukugula okungapheliyo ukulala.
Kucacile ukuba ubuthongo buya kunciphisa imvakalelo, kwaye ngokuthe ngqo, iingxaki zengqondo zinokuchaphazela kakhulu ukulala. Ngokusebenza kwimibandela yomibini kunye, ulwalamano olunzima luya kutyalwa.
I-Apnea yokulala
Kungase kubonakale kuyinqaba ukucinga ukuba ukugula okuphefumulayo okunjengokuphelisa ubuthongo obunqandekayo kunokubangela ukuvuswa kwamasa kusasa.
Ukuze uqonde kakuhle olu lamano, kubalulekile ukuqwalasela ngokucophelela isakhiwo sokulala.
Kuyinto yokwenza izinto (kodwa iyanceda) ukwahlula ubusuku ngesigamu xa ucinga ngamanyathelo okulala . Kwisiqingatha sokuqala sobusuku, ubuthongo obunqabileyo buba khona rhoqo, ngakumbi kubantu abatsha. Kwisiqingatha sesibini, ukunyakaza kwamehlo okukhawuleza (REM) ukulala kubangela ukuba kubonakale kubonakala rhoqo. Nangona iindleko zokulala zenzeka rhoqo ebusuku, ubuthongo be-REM buhlala bude ngakumbi ngokusa. Ngoko ke, sikwazi ukuvuka kusasa kusasa size sikhumbule amaphupha acacileyo ahambelana nelizwe.
I-apnea yokulala ibenobangela obuninzi kwaye kunokwenzeka kwakhona ukuba yenzeke ngexesha lokulala kwe-REM. Iimfumba zomzimba zikhubazekile ngeli nqanaba, ngoko asikwazi ukuphumeza amaphupha ethu. (Ukuba oku kungenzeki, imeko ebizwa ngokuba yi- REM yokukhubazeka kwengxaki ingakhokelela.) Imisipha ehamba nge-airway ephezulu nayo ikhubazekile, eyenza umqala wakho upheleleke-kwaye ukuwa kwembonakaliso kubonakalisa ukuphefumla nokulala. I-apnea yokulala idla ngokugqithisa ngexesha le-REM kwesi sizathu.
Ukuvuswa kweMasa, ngoko ke, kuya kwenzeka kwindawo yokulala i-apnea ebuthathaka phakathi kwexesha le-REM elisoloko liqhubeka kwaye lihlala ixesha elide. Ukupheka kwe-apnea ku nokuba yintoni ekuvukisayo, kwaye ukulala ukulala kukugcina uphapheme.
I-Circadian Rhythms kunye nokuguga
Igalelo lokugqibela eliphambili ekuvukeni kwekusasa kukuqala kwiklasi yeemeko ezibizwa ngokubanzi njengeengxaki ze- circadian . Ezi zibandakanya ukuthambekela kwendalo ukuvuka ekuseni (okubizwa ngokuba yiintaka zakudala okanye izilwanyana zentsasa), isifo se-sleep epilisi esiphezulu, kunye neenguqu zendalo ezenzeka ngamandla okulala njengoko sikhula.
Abanye abantu basemhlabeni nje ngabantu basemaseni: banokukhetha ukulala ngaphambili (ngo-9 ntambama) kwaye uvuke ngaphambili (ngo-5 okanye ngo-6 ekuseni). Oku kungakukhetha konke okusemthethweni, kwaye ngelixa kungabi yinto engavumelekanga, kunokukhokelela ekuvukeni kwekusasa ekuseni. Ukuba inani elaneleyo lokulala lifunyenwe ngaphambi kokunyuka usuku, ngoko akukho sizathu sokunika ingcamango yesibini.
Njengoko sikhula, ukukwazi kwethu ukugcina ixesha lokulala, elingaphazamisekiyo lokulala luyancipha. "Umatshini" wobuthongo (nantoni na esiyicinga ukuba yiyo) ayisebenzi kunye nokusetyenziswa kwayo. Ubuthongo buya kuba luhluke ngakumbi, kwaye kunokubakho ixesha elide lihlala liphaphekile ekutshintsheni ukulala nokulala ebusuku. Ubuthongo obuncinci bube buthathaka, kwaye ixesha lokulala lonke lingancitshiswa.
Kuqikelelwa ukuba abantu abangaphantsi kwama-65 badinga iiyure ezingama-7 ukuya kwezi-8 zokulala ngokweenqanaba. Njengenxalenye yale nto, kusenokuvuka ukuvuswa kwangaphambili, ingakumbi ukuba ixesha elide lichitha kwiibhedi. Kungaba luncedo ukunciphisa ixesha lokulala ekuboneni ngcono ukubonakalisa iimfuno zokulala zangoku, ngaloo ndlela ukuphelisa ukuvuswa kwamasa kusasa.
Kwezinye iimeko, imeko ebizwa ngokuba yi-syndrome yesigaba sokulala isenokubonakala. Kule ngqungquthela ye-circadian isifo sokugula, ukuqala kunye nokuncipha kokulala kuhamba phambili ngeeyure eziliqela. Ukuba kuyaphazamisa ubomi bentlalo, inokuphathwa ngokusetyenziswa kwe- melatonin efanelekileyo ngexesha kunye nokukhanya okukhanya ebusuku.
ILizwi
Ukuba ufumana ukuvuswa kwamasa, kufuneka ucinge ngemeko yakho kwaye ujonge oko kunokubangela ukuba kwenzeke. Ukuba kukho ubungqina obubonisa ukukhubazeka kwemizwelo, oku kufuneka kulandelwe ngugqirha. Xa inkcazo ecacileyo ayinakuqatshelwa, kunokuba luncedo ukuthetha kunye nodokotela olalayo oqinisekisiwe ebhodini ekliniki yokulala, okwazi ukunika ingqiqo eyongeziweyo kunye nokucebisa ukuvavanya ukufumanisa ezinye izizathu ezinokubangela ukukhubazeka kokulala okungabonakaliyo.
> Imithombo:
> Fiorentino L, uMartin JL, uVukani ngo-4: 00: unyango lwe-Insomnia nge-Early Morning Ukuvuswa phakathi kwabantu abadala, i-J Clin Psychol, ngo-2010 uNgove; 66 (11): 1161-1174.
> I-National Sleep Foundation, Depression and Sleep.