Ngamanye amaxesha awukwazi ukulala ebusuku, akunjalo? Uyalala ujike ujike, kodwa awukwazi ukulala. Abanye bavuka ngo-3 okanye ngo-4 kusasa kwaye abakwazi ukubuyela ebuthongweni. Ngamanye amaxesha uziva ulele kakhulu emini. Ngaba nawe unazo ezi ngxaki? Isizathu soku sinokuba yingxaki encinci ngewotshi yendalo yomzimba wakho. Namhlanje sithetha ngale meko abantu abaninzi abangayaziyo, kodwa ichaphazela abantu abaninzi.
Yintoni kanye kanye le rhythm ye-circadian?
Ngamafutshane, le yiwotshi yendalo yomzimba wethu, yangaphakathi. Njengewotshi eludongeni ekhaya, le wotshi yomzimba ikwasebenza kumjikelo weeyure ezingama-24. Xa ulala, xa uvuka, xa ulambile, kwaye nobushushu bomzimba wakho bulawulwa yile wotshi incinci. Igama elithi "Circadian" livela kwisiLatini. Lithetha "ukujikeleza imini."
Kubantu abaninzi, le wotshi yomzimba isebenza ngokuzenzekelayo ngaphandle kweengxaki. Kodwa ngamanye amaxesha le wotshi iyaphazamiseka. Kulapho siyibiza ngokuba yiCircadian Rhythm Sleep Disorders . Oko kuthetha ukuba umjikelo wakho wokulala nokuvuka uyaphazamiseka.
Ziziphi iingxaki eziphambili kwisigqi sokulala?
Le ngxaki ayifanelani nobukhulu obunye, kukho iintlobo ezininzi ezahlukeneyo. Makhe sijonge ezona zixhaphakileyo. Ndizibeke kwitheyibhile efana nale ukuze kube lula ukuyiqonda.
| Igama leSifo | Ngamafutshane, oku kwenzekayo. |
|---|---|
| Ingxaki yokungakwazi ukuhamba kakuhle kweJet | Yimeko eyenzeka xa ubhabha uye kwelinye ilizwe. Khawuthelekelele ubhabha usuka eSri Lanka uye eMelika. Kusemini apho, kodwa kusebusuku eSri Lanka. Ngenxa yokuba iwotshi yakho yomzimba isekwixesha laseSri Lanka, unengxaki yokulala. Oku kubizwa ngokuba yi-jet lag. |
| Ingxaki yokulala ngexesha lokutshintsha indlela osebenza ngayo (SWSD) | Le yingxaki eqhelekileyo kubantu abasebenza ebusuku. Umzekelo, thatha unogada, umongikazi, okanye umsebenzi wasefektri osebenza ebusuku. Nokuba bazama ukulala emini, abalali kakuhle kuba iwotshi yabo yomzimba ayilungelelaniswanga nemini. |
| Isifo sesigaba sokulala esilibazisekileyo (DSWPD) | Oku kwenzeka xa uhlala uvukile emva kwexesha elide kunesiqhelo uze uvuke kusasa kakhulu. Ungavuka kwangethuba ngentsimbi yesi-2 okanye yesi-3 kusasa uze ulale kude kube yintsimbi ye-10 okanye ye-11 kusasa. Le meko ixhaphake kakhulu kubantwana abancinci nakubantu abakwishumi elivisayo. |
| Ingxaki yesigaba sokulala esiphambili (i-ASWPD) | Oku kuchasene noko bendikutshilo ngaphambili. Uziva ulele kakhulu ngo-7 okanye ngo-8 emva kwemini uze ulale. Kodwa uvuka ngo-2 okanye ngo-3 kusasa. Emva koko awukwazi ukuphinda ulale. Oku kuqhelekile kubantu abadala. |
| Ingxaki yokungalali kakuhle nokuvuka (ISWRD) | Akukho ndlela ithile yokulala nokuvuka koku. Akukho mahluko phakathi kwemini nobusuku, kwaye abantu balala kaninzi imini yonke. Le meko ixhaphake kakhulu kubantu abanezifo zengqondo ezifana ne-dementia. |
| Isifo sokungalali kakuhle ngexesha lokulala nokuvuka (Non-24-hour sleep-wake rhythm disorder) (N24SWD) | Oku kuyinkimbinkimbi kancinci. Iiwotshi zomzimba zaba bantu azisebenzi iiyure ezingama-24. Zinokuba ziiyure ezingama-25 nangaphezulu. Ngoko ke amaxesha abo okulala nawokuvuka ahlala esemva kancinci. |
Phakathi kwezi, iingxaki ezinxulumene ne-'Jet lag' kunye ne-'Shift work' zezona zixhaphakileyo kuluntu. Ezinye iimeko aziqhelekanga.
Ziziphi iimpawu onokuzifumana kule meko?
Xa isigqi sakho sokulala siphazamisekile, iimpawu ezahlukeneyo zinokuvela. Kusenokwenzeka ukuba ukhe wahlangabezana nezinye zezi.
- Ukungalali: Ukungakwazi ukulala kwiiyure ezimbalwa emva kokuba ulele.
- Ukuvuka ezinzulwini zobusuku okanye kusasa kakhulu ungaphinde ulale.
- Ubunzima bokulala: Ukungakwazi ukulala kakuhle ebusuku.
- Ukuvuka kwangethuba: Ukuvuka kwangethuba kakhulu kunokuba ufuna.
- Ubunzima bokuvuka kusasa: Ukuziva udiniwe kakhulu ukuba ungavuka kusasa kwaye ungakwazi ukuphuma ebhedini.
- Ukulala kakhulu emini:Kuvakala ngathi amehlo akho ayavaleka xa usebenza, uqhuba imoto, okanye uthetha.
- Isidingo sokulala emini: Ukuziva ungakwazi ukulawula ukozela emini kunye nokuziva ufuna ukulala.
- Ukudinwa.
- Intloko ebuhlungu.
- Iimeko ezinje ngexhala, ukucaphuka, kunye nokudakumba.
Eyona nto ibalulekileyo kukuba ukuba ezi mpawu zichaphazela imisebenzi yakho yemihla ngemihla, umsebenzi, imfundo, okanye ubomi bosapho, kufuneka ukhathazeke ngayo.
Kutheni iwashi yethu yomzimba iphazamisekile kangaka?
Kukho izizathu ezahlukeneyo zoku. Kukho inxalenye yengqondo yethu ebizwa ngokuba yi-hypothalamus . Ngaphakathi apha kukho "iwotshi enkulu" yomzimba wethu okanye i-Suprachiasmatic Nucleus (SCN) . Le SCN ilawula umjikelo wokulala womzimba wethu wonke. Ezi zezona zizathu ziphambili zokuba le wotshi inokuphazamiseka.
- Iziphumo engqondweni: Ukulimala kwengqondo, usulelo, okanye iimeko ezifana ne-dementia zingonakalisa ukusebenza kwe-SCN.
- Ukuphazamiseka kokubona: Ubusazi na ukuba amehlo ethu anxulumene ngqo newotshi yomzimba wethu? Ukukhanya esikubonayo (ingakumbi ukukhanya kwelanga) kuyasixelela le wotshi nokuba kusemini okanye kusebusuku. Ke ngoko, abantu abanengxaki yokubona, ingakumbi abo bangaboniyo ngokupheleleyo, banamathuba amaninzi okufumana ezi ngxaki.
- Ukuhamba: Ukungaphumli kakuhle kweenqwelo moya, esithethe ngako ngaphambili, ngumzekelo omhle woku. Sihambahamba kwihlabathi liphela ngokukhawuleza ngenxa yetekhnoloji kangangokuba imizimba yethu ayinalo ixesha lokuziqhelanisa.
- Umsebenzi: Izinto ezifana nobusuku zikwenza usebenze ngokuchasene nemijikelo yendalo yomzimba wakho.
- Izizathu ezingaziwayo: Ngamanye amaxesha, akukho sizathu sicacileyo sifumanekayo.
Ngubani osengozini enkulu yolu hlobo lwesi sifo?
Abanye abantu banokuba neengxaki kakhulu ngale ndlela yokulala.
- Ubudala: Abantwana abancinci kunye nabakwishumi elivisayo banamathuba amaninzi okuba ne-DSWPD, imeko apho bahlala belele ebusuku kakhulu baze bavuke kade. Kwakhona, phakathi kwabantu abangaphezu kwama-60, i-ASWPD, imeko apho balala kwangethuba kakhulu ngokuhlwa baze bavuke kusasa kakhulu, ixhaphake kakhulu.
- I-genetics: Iipateni zakho zokulala ngamanye amaxesha zinokufunyanwa ngabazali bakho. Uphando lufumanise ukuba utshintsho oluthile lwe-genetic luyandisa umngcipheko wezi ngxaki.
- Indlela yokuhamba: Ukuqhwalela kwesantya senqwelomoya kunokuba nzima xa uhamba usiya empuma (umz., eOstreliya, eJapan) kunasentshona (umz., eYurophu, eMelika).
- Utshintsho lophuhliso:Abantu abaneengxaki ezifana ne-ADHD (Attention-Deficit/Hyperactivity Disorder) okanye i-Autism Spectrum Disorder nabo banokuba neengxaki ngesi sigqi sokulala.
Ugqirha uyixilonga njani le meko?
Ukuba ucinga ukuba unale ngxaki, kungcono ukubona ugqirha. Ngokwesiqhelo, iimpawu kufuneka zihlale ubuncinane iinyanga ezintathu ukuze kufunyaniswe ukuba unesimo esingekuko 'ukungaphumli kakuhle'. Oogqirha basebenzisa iindlela ezahlukeneyo zokuxilonga esi sifo.
- Ukuthetha nawe: Okokuqala, ugqirha uza kuthetha nawe ngononophelo aze akubuze ngemikhwa yakho yokulala, iimpawu, kunye nefuthe kubomi bakho bemihla ngemihla.
- Uvavanyo lomzimba: Uvavanyo lomzimba nolwemithambo-luvo lwenziwa ukujonga ezinye iimeko zempilo.
- Uvavanyo: Ngamanye amaxesha iisampulu zegazi okanye zamathe zinokuvavanywa ukujonga amanqanaba eehomoni ezinxulumene nokulala, njengemelatonin .
- Uluhlu lokulala: Uza kucelwa ukuba ubhale phantsi encwadini amaxesha oya kulala, ovuka ngawo, noziva ulele emini kangangeentsuku ezimbalwa okanye iiveki ezimbini. Oku kungakunika umbono olungileyo ngeepateni zakho zokulala.
- I-Actigraphy: Esi sisixhobo esincinci esinxitywa esihlahleni, njengewotshi yesandla. Kufuneka sinxitywe iintsuku okanye iiveki ezimbalwa. Sirekhoda ngokuzenzekelayo imisebenzi yakho yemihla ngemihla, ukulala, kunye neepateni zokuvuka.
Zithini iindlela zokunyanga oku? Singayilungisa njani le nto?
Unyango lwale nto luya kwahluka ngokuxhomekeke kuhlobo lwengxaki onayo kunye nendlela ophila ngayo. Kukho iindlela ezintathu eziphambili zonyango.
1. Sebenzisa isibane ukulungisa iwotshi yomzimba wakho
Njengoko besitshilo ngaphambili, ukukhanya yenye yezona zinto zichaphazela kakhulu iwotshi yomzimba wethu. Ngoko ke singalawula oku kukhanya size silungise iwotshi yethu.
- Ukukhanya okuqaqambileyo kusasa: Ziveze ekukhanyeni okuqaqambileyo kwangoko nje ukuvuka kusasa. Vula iifestile neengcango uze uvumele ukukhanya kwelanga kungene. Oku kubonisa ingqondo ukuba "sekusemini, lixesha lokuvuka."
- Ukukhanya okuncinci ngokuhlwa: Cima izibane ekhayeni lakho kwiiyure ezimbini ukuya kwezintathu ngaphambi kokuba ulale. Kungcono ukusebenzisa izibane ezifipheleyo.
- Kuphephe ukukhanya okuluhlaza okwesibhakabhaka: Iifowuni zethu, iitablet, iikhompyutha kunye nezikrini zeTV zikhupha ukukhanya okuluhlaza okwesibhakabhaka. Oku kukhanya okuluhlaza okwesibhakabhaka kuvuselela ingqondo kwaye kuthintele ukulala. Ngoko ke, yeka ukusebenzisa ezi zixhobo ubuncinane iyure ngaphambi kokulala.
2. Amayeza kunye nezongezo
I-Melatonin yi-hormone eveliswa yimizimba yethu ngokwendalo esinceda silale. Ngamanye amaxesha, i-melatonin ingathathwa njengesongezelelo xa kucetyiswa ngugqirha.
Kubaluleke kakhulu: Musa ukuthatha i-melatonin okanye ezinye iipilisi zokulala wedwa. Ukuba uyayenza, qiniseka ukuba ubuza ugqirha wakho ukuba akunike icebiso malunga nokuba ungathatha malini kwaye nini.
3. Imikhwa emihle yokulala (Ucoceko Ekulaleni)
Le yeyona nto ilungileyo nebaluleke kakhulu onokuzenzela yona. Oku sikubiza ngokuba yi-'Sleep Cockgiene'.
- Gcina ishedyuli rhoqo: Kangangoko kunokwenzeka , lala kwaye uvuke ngexesha elifanayo yonke imihla. Zama ukunamathela kule nkqubo, nokuba ngeempelaveki.
- Zola ngaphambi kokuba ulale: Yenza into ezolisayo malunga neyure ngaphambi kokuba ulale, njengokuhlamba ngamanzi afudumeleyo, ukufunda incwadi, okanye ukumamela umculo othomalalisayo.
- Yenza igumbi lakho lokulala libe yindawo ekhululekileyo, emnyama, nethuleyo. Yeka ukusebenza, ujonge ifowuni yakho, okanye ubukele iTV ngelixa uhleli ebhedini. Qeqesha ingqondo yakho ukuba icinge ukuba ibhedi yeyokulala neyokwenza isondo kuphela.
- Kuphephe ukutya nokusela xa sele kusondele ixesha lokulala: Kuphephe ukutya ukutya okuninzi iiyure ezi-2-3 ngaphambi kokuba ulale. Kwakhona, kuphephe ukusela utywala kunye neziselo ezine-caffeine (iti, ikofu) emva kokuba kuhlwile.
Umyalezo Wokuya Ekhaya
- Sonke sinewotshi yomzimba yendalo yeeyure ezingama-24, okanye isigqi se-circadian, esilawula ubuthongo bethu nokuvuka kwethu.
- Le wotshi inokuphazamiseka ngumsebenzi weshifti, ukulibaziseka kwejeti, ubudala, kunye nezinye iimeko zempilo.
- Iimpawu eziphambili zoku zingabandakanya ukungalali ebusuku, ukozela kakhulu emini, ukudinwa, kunye nexhala.
- Le meko inokulawulwa ngokuzigcina ucoceko oluhle lokulala, ukulawula ukukhanya, kwaye, ukuba kuyimfuneko, ukufuna unyango.
- Ukuba iingxaki zakho zokulala zichaphazela ubomi bakho bemihla ngemihla, ungakhathazeki ngazo wedwa , thetha nogqirha wakho ngoko nangoko .
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