Izingozi Zemoto, Ukuhlaselwa Kwentliziyo, kunye nokunyanya Ubungathathi Ngangathi Kungathatha Isisombululo
Ingathi ingakholelwa, kodwa ingakwazi ukulala ngokubangela ukuba ufe? Ukuba unomdla malunga nemiphumo yempilo yokulahleka kokulala - ukufa - ungaphinda ufune ukukhumbula ezinye izingozi ezongezelelekileyo ezinxulumene nokulala nje ngokwaneleyo. Fumana imiphumo yokulala ngokwaneleyo nokulala, kubandakanywa ubungozi obuninzi bezingozi, ukulimala, kunye nesifo senhliziyo.
Sichaza Njani Ubuninzi Bokulala?
Wonke umntu ubuthongo obuthile kufuneka asebenze ngokuqhelekileyo. Isixa sokulala kwabantu abadala sidinga ukuhluke kwanabantwana, kwaye umntu omnye unokufuna ngaphezulu okanye ngaphantsi (ngokulinganayo) kunomnye. Kubantu abadala, umlinganiselo wokulala ofunekayo ukuziva uphumule iiyure ezingama-7 ukuya kwi-9.
Ukuba awufumani inani lobuthongo obuyidingayo, uya kuqala ukufumana ubunzima bokubanjelwa kokulala. Oku kungenzeka ngenxa yokunciphisa ubuthongo (ngokungafumaneki ixesha elaneleyo lokulala, ulele) okanye ngenxa yokuphazamiseka ubuthongo. Ukuphazamiseka okuqhelekileyo kokulala nokungalawuleki kungabangela ukulala ngokulala ngale ndlela, ngokulandelanayo. Ngenxa yoko, kukho iimpawu ezibalulekileyo zokunqongophala kokulala- kuquka ukulala ngokwemini-okungazinciphisa impilo yakho.
Umngcipheko Wokufa Kwamaxabiso Okulala Ubuninzi
Kwiimeko ezinqabileyo, ukungabikho kokulala okungapheliyo kunokukhokelela ekufeni kwakho.
Oku kwenzeka kwiimeko ezinzima kakhulu ezinjengokulahla kwentsapho ebulalayo . Kule ngxaki yemfuza, ubuthongo buba luhlukane kakhulu kwaye luphazamiseke ukuba umntu ochaphazelekayo akakwazi ukulala nonke. Ekugqibeleni, le meko ibangela ukufa.
Kwiminyaka eyi-10 edluleyo, kuye kwaba nezifundo ezingaphezu kwe-1 zokunqongophala kokulala.
Enyanisweni, ezinye zezophando zokuqala kwiinkqubo zonyango lokulala zibandakanya esi sihloko. Ngokomzekelo, ukufundwa kokulahleka kokulala kumagqirha kwenzelwa ngowe-1894 kwaye olunye uphando lwabantu lwenziwa ngowe-1896. Uphando olwenziwe kuma-puppies lubonise ukuba ukulahlekelwa ixesha lokulala ixesha elide kunokubulala, into eye yaboniswa nezifundo ezininzi zezilwanyana zamva nje. Kuya kuba yinto engacwangciswanga ukuphindaphinda isifundo esinjalo kubantu, kodwa kukho iminye imibutho ecacileyo kunye nokulahlwa kokulala okungathi kungabonakalisa ukufa.
Ukulala Ukulala kunye Nengozi yeZingozi zeZithuthi
Kukho ubungqina obuninzi bokuthi ukungabikho kokulala kubangela ingozi yokuba neengozi yendlela. Ngaphandle kokulala emva kwesondo, ukungalaleli kunye nokulahlekelwa kwengxubebo engenzeka ngokulahleka kokulala nakho kunokuba yingxaki.
Ukususela ngo-1994, izifundo ezingaphezu kwe-20 ziye zavavanya iziphumo zokulahleka kokulala kwiindlela ezahlukeneyo zokuqhuba umbane okanye ukhuseleko. Uninzi lwale phando luquka ukusetyenziswa kwabaqhubi beemoto zokuqhubela phambili ukujongana nokukhuselwa kwimeko yokulala eswelekile. Ezinye iincwadi zibonise ukuba ukulala kokulala kunokukhokelela kwinqanaba lokukhubazeka elilingana nokutywala ngokomthetho.
Zininzi izinto eziye zafumanisa ukuba ukwandisa ingozi yakho yokuba neengozi yemoto xa ubuthongo obunqatshelwe.
Ngokukodwa, ukulala ngaphantsi kweeyure ezisixhenxe ngebusuku ngokunyuka kwandisa ingozi. Abantu abanomgangatho obuthathaka bokulala okanye abanokulala ngokugqithiseleyo emini banokuthi babe neengozi zemoto. Ukongezelela, enye into ebalulekileyo yilexesha eliqhuba ngayo ukuqhubela phambili, njengoko ukuqhuba ebusuku kudala kunokubangelwa kweengozi kubantu abalala bodwa.
Eli qumrhu lophando liye laholela kwimimiselo ebalulekileyo yezokukhusela, ngakumbi nabaqhubi beloli.
Ukulala, Ukulimala, kunye neengozi zokusebenza
Kukho imizekelo emininzi kumabonakaliso okwenzakalo kunye neengozi ezinxulumene nomsebenzi.
Uninzi lweebhasi, izithuthi kunye neengozi zendiza eziphenywe yiBhodi yeSizwe yokuThuthwa koThutho (i-NTSB) zibandakanya abantu abalalayo balahlwe. Umngcipheko omkhulu ubandakanya umsebenzi wokutshintsha. Izingozi ziyakwenzeka ukuba zenzeke ngobusuku obubodwa, xa sifuna ukulala. Ngaphandle kokuba iipatheni zobuthongo zilungelelanise ngokwaneleyo, kunye nokulala okuqhubekayo kunye namaxesha avuliwe, umngcipheko wabasebenzi abashintshayo ukwanda. Ukulala okungapheliyo kunye nobumgangatho obuthathaka kubangelwa ingozi.
Iintlekele ezinkulu ziyinxalenye ethile, zithathwa ngokuba zihlwempu zokulala. Imizekelo embalwa eyaziwayo ibandakanya ukugxilwa kwe-Exxon Valdez kunye nefuthe leoli eAlaska kunye nenhlekelele yenyukliya yaseChernobyl. Ngaphandle kwezi ziganeko eziphambili, kukho iingozi zokunqongophala kokulala okungazincitshiswe ngempilo yakho.
Ukulala kweNtlupheko kubangelwa zizifo ze-Cardiovascular and Heart Attacks
Kuyaziwa ukuba ukulala ngokwaneleyo kunokunyusa umngcipheko wesifo senhliziyo, kuquka ukuhlaselwa kwentliziyo. Uphando lubonise ukuba ukuba ulala ngaphantsi kweeyure ezintlanu ubusuku, unamaxesha amabini ukuya kathathu amathuba okuba uhlaselwe yintliziyo. Ukongezelela, abafazi abalala ngaphantsi kweeyure ezisixhenxe ngebusuku banokuthi bafumane ubunzima obufanayo. Ukongeza koko, abasebenzi abashintshayo abalala kwiiyure ezimbalwa, abahlala behambelane neengqungquthela zabo zendalo, nabo banomngcipheko ophezulu wezifo zengqondo.
Yintoni ecacisa olu buhlobo? Mhlawumbi inxaxheba enye yiphumo lokulahleka kokulala kunokuba neenkqubo zokuvuvukala emzimbeni. Kuyaziwa ukuba xa singalali ngokwaneleyo, amanqanaba egazi e-pro-protein esebenzayo, uphawu lokuvuvukala, ukwanda. Le nkqubo inokuvuthayo ingonakalisa umbane weemitha zethu zegazi, okwenza kube lula ukuba siza kuhlakulela i-atherosclerosis (ukuqina nokunciphisa izitya) kwaye ekugqibeleni ukuhlaselwa kwentliziyo .
Ubuninzi bokulala kunye neengozi yokunyusa
Ekugqibeleni, kukho iindidi ezininzi ezixhasa uxhamlwano phakathi kokulahlwa kokulala kunye nomngcipheko wokwanda komzimba . Kubonakala kubakho imiphumo ebalulekileyo kumatshini omzimba womzimba ukuba asifumani ubuthongo obufanelekileyo.
ILizwi
Ngaphandle komngcipheko wokufa ekubanjweni kokulala ngokugqithiseleyo, kukho izizathu ezininzi zokuba sifanele siphumule ngokwaneleyo ukunciphisa ubungozi obubandakanyeka nokulala ngokwaneleyo. Siphelela impilo yethu xa singaphumeleli ukwenza njalo. Qinisekisa ukuba ufumane ukuphumla okwaneleyo ukuhlangabezana nezidingo zakho zokulala kwaye unokwenza ngcono impilo yakho kwaye ukhusele ukufa okungazelelwe.
Imithombo
Kryger, MH et al . "Imigaqo kunye nokuSebenza kweMithi yokulala." Elsevier , edition 5, iphe. 502-503.
Manaceine, M. "Iimpawu zokuhlola ezithandwayo kwi-insomnie ngokupheleleyo." IArch Ital Biol. 1894; 21: 322-325.
Patrick, GTW et al . "Ngefuthe lokulahleka kokulala." I-Psychol Rev 1896; 3: 469-483.
Spiegel, K et al . "Impembelelo yetyala lokulala kwi-functional metabolic and endocrine". Lancet 1999; 354 (9188): 1435-1439.