Unokuqhawuleza ngokukhawuleza, ulala ngokukhulu, udime nganoma naliphi ixesha, kwaye ulale apho. Unokuzibheka njengomntu olele ukulala. Kodwa, ngelixa libonakala lingaqondakali, ukukwazi ukulala ngokukhawuleza kunokuba ngumqondiso wesifo sokulala .
Ubuthongo Buvela Njani?
Okokuqala, kubalulekile ukuqonda indlela esilala ngayo. Uvakalelo lokulala lubangelwa ukuqokelela imichiza ngaphakathi kwengqondo ebizwa ngokuba yi- adenosine .
Ngendlela yokusetyenziswa kwamandla kunye ne-metabolism eyenzeka ngokuvuka, amanqanaba e-adenosine ayanda. Ngenxa yoko, ukulala kubanda xa sihlala siphapheme.
Emva koko, inkqubo yokulala icosa le khemikhali kwiqondo lethu ngokusebenzisa inkqubo ye-lymphatic. Kwaye, ngenxa yoko, xa sivuka ekuseni, amanqanaba e-adenosine-kunye nokulala-aphantsi kwaye siziva sizihlaziyekile.
Kodwa, ngoxa uvukile, amazinga akho e-adenosine aqhubeka ephakama, ukudala into ebizwa ngokuba yi-homeostatic sleep drive. Ngamanye amaxesha kuthethwa ngokuba ngumthwalo wokulala okanye ubuthongo bokulala .
Ngokomzekelo, ukuba uvukile kwiiyure ezingama-30 ngokugqithiseleyo, ekupheleni kwelo xesha uya kuba ulele kakhulu, ulale ngokulula, ulale ngokukhulu, kwaye usenokulala ixesha elide kunokuba usenokuba njalo. Apha, amanqanaba e-adenosine aphezulu kakhulu kwaye akunyanzela ukuba ulale.
Ngokufanayo, ukuba uhlala ngokukhawuleza ebusuku, udlule ixesha lakho lokulala, uya kulala ngokukhawuleza kuba amazinga e-adenosine akhule.
Kodwa, kwenzekani xa ezi nqanaba zibonakala ziphakame kakhulu?
Ngaba Ukukhawuleza Kukukhawuleza Kangakanani Ukulala?
Ixesha elithathayo ukulala liba nzima ukugweba ngomntu olele. Oku kubangelwe kwizinto ezimbalwa.
Enye yezinto ezixakekayo kukuba imemori ingenakuyigcina ngokupheleleyo ixesha ochithayo lichitha.
Ngenxa yoko, unokuvakalelwa ukuba ulala ngokukhawuleza kunokuba wenza okokuba awukhumbuli imizuzu yokuvuka engabhaliswanga kwimemori yakho yexesha elide ngaphambi kokuba ilahleke ngonaphakade.
Ukuvala ibhalansi kwelinye icala, isigaba sokulala esona siqhamo, esibizwa ngokuba sisigaba 1, ngowokuqala umbuso. Akuchazwa ngokugqithiseleyo njengokuvusa ngaphezu kwesigamu sabantu abavuswa kuyo. Ngako oko, unokuba uzive ngathi uvukile ixesha elide ekuqaleni kobusuku nangona ungene ngaphakathi (mhlawumbi mhlawumbi ungaphumi) ukulala okulula. Ixesha elithathayo ekutshintsheni ukusuka ekuvukeni ukulala libizwa ngokuba yi- latency sleeping latency .
Indlela yodwa yokuqinisekisa ngokuqinisekileyo ixesha elithathayo ukulala, linomlinganiselo womsebenzi wombane wengqondo. Oku kwenziwa nge- electroencephalogram (i-EEG) njengenxalenye yesifundo sokulala, esibizwa ngokuba yi- polysomnogram . I-electrodes ifakwa kwi-scalp ukulinganisa amaza.
Ukuqala kokulala kubonakala ngokulahlekelwa kwetoni yomsila kunye nokunciphisa amaza kagesi, ebizwa ngokuba ngumsebenzi weTheta . Amaza aseTheta, ngokucacileyo, avela kwijubane ezine ukuya kweyesibhozo ngesibini (hertz). Ngokuthelekiswa, ubuchopho obuqilileyo buya kuba namaza kagesi ahamba kabini ngeli nqanaba.
Ngoko ke, umntu oselula kwisigaba sokulala akayi kuba nolwazi kwaye akaphendulanga kwisistim sokungaphandle kwimeko.
Ngokuqhelekileyo, umntu oqhelekileyo ngaphandle kokulala ngokugqithiseleyo kufuneka alele ekupheleni kwemizuzu emihlanu ukuya kwi-15. Ukuba kuthatha imizuzu engama-20 ukuya kwe-30 ukulala, oku kungaba ngumqondiso wokulala .
Ukuba ukulala kuqhubeka kumzuzu engaphantsi kwemihlanu, oku kungabonakalisa izinga lokulala. Loo mntu ulele ngokukhawuleza! Kungaba ngumqondiso wokulala ngokwaneleyo okanye ukuba ingxaki yokulala inganciphisa izinga lokulala.
Yintoni Ebangelwa Ukulala Ngokugqithiseleyo?
Esona sizathu esiqhelekileyo sokulala silala ngokulala .
Ukuba awufumani iiyure ezanele zokulala ukuze uzizwe uphumule uze ucime i-adenosine eqokelele, uya kulala ngokukhawuleza.
Umntu onomyinge ufuna iiyure ezisibhozo zokulala, kodwa kukho abantu abathile abafuna ukulala okanye ngaphezulu. Ukuba ulala ulala ngokukhawuleza, hlala, ungenzi ngokungazi, okanye ulale ngeempelaveki, ezi zinto zingabonisa ukuba ubuthongo obunqatshelwe. Ukwandisa ixesha lakho embhedeni kungabakho konke okufunekayo ukunciphisa ityala lakho lokulala kwaye kukuvumela ukuba ulale kancane kancane.
Ukuba ubuthongo bubunobungakanani obubi, oku kunokukunceda nokuba ulale ngokukhawuleza. Isizathu esivakalayo sokuqhekeka kokulala si-apnea yokulala . Kule meko, edlalwa ngokukhawuleza okukhulu, ukuphefumla kuyaphazamiseka kwaye kukhokelela ekuvuseni rhoqo kunye nokuvuswa ebusuku. Inxulumene nezinye iimpawu, kunye nokubandakanya amazinyo kunye nokuya kwindawo yokuhlambela ebusuku. Ngethamsanqa, kukho unyango olululo olukwazi ukubuyisela umgangatho wobuthongo.
Kwakhona, kukho ukuphazamiseka okongezelelweyo kokulala okungahle kwahlukane ebusuku. Enye inokwenzeka ukuba ukuhamba kwimilo emilenze ebusuku, enokuthi idibaniswe nemilenze yokuphumla imilenze . Ubuthongo obuhlukeneyo bukanokuthi ludibanise kunye nokuvuka okuqhekezayo kwintlepheko , ukuphazamiseka apho ukuguqulwa kokuphazamiseka kungaqhubeki. Xa ukuvavanya kungabonakali isizathu sokulala ngokweqile, ngamanye amaxesha kubhalwe i-idiopathic hypersomnia.
Ukuvavanya ukulala ngokweqile
Indlela elula yokuhlola ubuthongo kukugqiba i-questionnaire ebizwa ngokuba yi- Epworth yokulala . Amanqaku aphezulu, ingakumbi ngaphezulu kwe-10, ahambelana nokulala. Ukuvavanywa okuqhubekayo kunokubandakanya isifundo sokulala ngokusemthethweni njengoko kuchaziwe ngasentla.
Olunye uphando oluthiwa uvavanyo lwe-latency yokulala (MSLT) ngamanye amaxesha lusetyenziselwa ukuhlola ukulala okugqithiseleyo kunye nethuba lokuhlaselwa. I-MSLT inamathuba okuthabatha imizuzu engama-20 nganye iiyure ezimbini ngosuku.
Kwi-MSLT, kuthathwa njengesiqhelo ukuba isihloko silala silala kumyinge ongaphantsi kweesibhozo kwaye ukuba kukho ukuhamba kwamehlo okukhawuleza (REM) ukulala emibini okanye ngaphezulu kwamathuba omnxeba. Olu lokugqibela lokufumanisa lubonisa ngokugqithiseleyo ukugqithiswa kwezidumbu.
ILizwi
Ukulala ekupheleni kwemizuzu emihlanu ukuya kwe-15 kubonakala kukuhle. Kodwa, ukuba uphume ngokukhawuleza ukuba intloko yakho ibetha umlotha, unokufuna ukujonga enye indlela olala ngayo. Ukuba ulala ngokukhawuleza, kusenokuba yisihlandlo sokutyelela inkcazo yokulala ukuze ufumane ubusuku obuhle bokuphumla.
Umthombo:
Kryger, MH et al . "Imigaqo kunye nokuSebenza kweMithi yokulala." Elsevier , edition 6, 2017.