I-Pattern Cyclical Pattern of Sleep Impacted by Age and Disorders
Ukuba uye wakha ukwazi malunga nesakhiwo sokulala kwakho nokuthi ubuthongo buqhubeka njani ngokuhlwa, unokufuna ukufunda ngolu hlobo olubizwa ngokuba yizakhiwo zokulala. Kunjengeendawo zokwakha eziqhelekileyo, ubugcisa bokulala bubhekisela kwindlela yokulala eyakhiweyo.
Ingcamango yokulala izakhiwo isinceda siqonde umzekelo weendlela ezahlukeneyo zokulala, indlela ezi zigugu zokulala ziguquka ngayo njengoko sikhula, kwaye zichaphazela njani ukuphazamiseka kobuthongo kwizakhiwo zokulala.
Ukuchaza i-Architecture yokulala
Ubungqingili bokulala bubonisa uhlobo lokulala njengoko luhamba phakathi kweendlela ezahlukeneyo zokulala , kubandakanywa ukuhamba kwamehlo okungahambi ngokukhawuleza (NREM) kunye nokunyakaza kwamehlo okukhawuleza (REM) ukulala . Ubunjinga bokulala buvumela ukuba sikhiqize umfanekiso wezinto zokulala kwethu zibukeka ngathi zihamba ngobusuku, ziqwalasela ubunzulu bokulala kunye nokuvusa ukuvuka. Izakhiwo zokulala zingabelwa yigrafu ebizwa ngokuba yi-hypnogram.
Kukho imijikelezo emine ukuya kwemihlanu ehlukeneyo yokulala ngexesha lobusuku obunikwe kwaye nganye imijikelezo eyahlukileyo ihlala malunga nemizuzu engama-90 ukuya kwe-120.
- Ekuqaleni kobusuku, unokwenza utshintsho kwiindawo zokulala zokulala (ezibizwa ngokuba yi-N1 ukulala) ukuya kulala ( slowly-slow-wave wave) (ebizwa ngokuba yi-N2 ne-N3 yokulala).
- Ukulala kweEyes Quick (REM) ubuthongo buya kubonakala kwaye bubonakala buqhelekileyo ngethuba lokugqibela lobusuku, ukutshintsha kunye ne-N2 yokulala.
Ubuthongo be-REM bubunzulu bokulala.
Yimeko yokulala apho amaphupha avela khona. Ukuphazamiseka okuhlangeneyo kwi-sleep sleep kungakhokelela kwimicimbi enokubakho, njengokukhubazeka kokulala .
Impembelelo yokuguga
Njengazo ezinye iinkalo zobomi, ubugcisa bokulala buguqula ubudala. Ngaba wakha waziva abantu asebekhulile bekhalaza malunga nobunzima bokulala?
Ewe, kukho isizathu salo.
Njengoko sikhula, ixabiso kunye nomgangatho wobuthongo bethu bunokutshintsha. Ubuthongo obuncinci buvame ukunciphisa njengoko sikhula kwaye kukhanya ukulala kwe-N1 kwandisa. Ngenxa yolu tshintsho, kuba lula ukuvusa ngokuhlwa kwaye kunzima ukuwa, kwaye uhlale, ulala ebusuku.
Ngaloo ndlela, ixesha elininzi lingahlala liphapheme, elikhokelela ekusilelekeni kunye nezinye iimeko ezinokuba nazo. Ngokuqhelekileyo, abantu baphoqeleka ukuba bathathe i-naps ngexesha lomhla ukuze balele ukulala.
Impembelelo yokuPhalala kokulala
Izifo ezithile zokulala nazo zingaba nefuthe kwizakhiwo zokulala. Kukho ukungalingani kweendawo zokulala ezingahle zikho kwiimeko zokuphazamiseka kokulala .
Ukuba ukulala kwe-REM kwenzeka ngaphaya kwemizuzu engama-90 ukuya kwe-120 kumjikelezo wokulala, oku kungaphakamisa iingxaki ezahlukahlukeneyo, eziquka:
- Ukuqhaqhaqhafaza : Umntu onokuqhaqhazelayo angase awele ebuthongweni obunzulu be-REM ngesantya esheshayo kunesiqhelo.
- I-rhythm engavaliyo yokulala
- Ukurhoxiswa kwi-tricyclic antidepressants okanye i-MAO inhibitors
- Ukuxinezeleka
Ezinye iziphazamiso zokulala, ezifana ne- sleep apnea , zingakhokelela ekuphazamiseni ubugcisa bokulala bendlala, ngokunjalo, kunye nokuvuswa kwamaxesha amaninzi okukhokelela kwiindawo ezininzi zokulala kunye nebhayisikili engavamile.
Imithombo:
I-American Academy yoLondolozo lweMpilo. "Ukwahlukana ngamazwe ngamazwe okuphazamiseka kokulala: Incwadana yokuxilonga kunye nekhowudi." Wesi-2.
Hirshkowitz, M. et al . "I-Polysomnography yabantu abadala kunye nabadala: ukulala, ukuphefumula kunye nokunyakaza komlenze." J Clin Neurophysiol ; 9 (1): 56-62.