Ngaba ngamanye amaxesha uziva ngathi uzive uphantsi kakhulu, ngathi awufuni kwenza nto, kwaye yonke into iyadinisa? Mhlawumbi uvuka kusasa uzive uphantsi kakhulu, kodwa njengoko usuku luqhubeka, uqala ukuziva ungcono kancinci. Oku kubizwa ngokuba kukudandatheka . Oku akusiyo nje imvakalelo yokudakumba, kodwa yimeko yezonyango efuna unyango. Kukho unyango olufanelekileyo loku, ingakumbi amayeza. Kodwa kuthatha iiveki ezimbalwa ukuba loo mayeza aqale ukusebenza. Ngoko ke, namhlanje siza kuthetha ngendlela engaqhelekanga, kodwa enomdla kakhulu yokufumana isiqabu ngokukhawuleza ngelo xesha. Oko kukuthi, ukufumana isiqabu kuxinzelelo ngokungalali ubusuku obunye.
Ukukhululeka okumangalisayo kubusuku bokungalali
Eli bali liqala kwiminyaka engaphezu kwama-30 eyadlulayo. Ingcali yezifo zengqondo yaseSwitzerland egama linguAnna Wirz-Justice yanika umakhulu oneminyaka engama-80 ubudala unyango olungaqhelekanga. Oko kukuthi, waxelelwa ukuba angalali ubusuku bonke. Ngokutsho kukagqirha, umakhulu wayehleli kwindawo enye imini yonke, ehlushwa ziingcinga zokuzibulala. Wayengathethi okanye ashukume rhoqo.
Kodwa olu nyango lungaqhelekanga lusebenze!
Ngentsasa elandelayo, umakhulu wayesele eqalile ukuthetha nokuhamba njengomntu owahlukileyo ngokupheleleyo. Waxelela ugqirha, "Malunga nentsimbi yesibini okanye yesithathu emva kwemini, ndandiziva ngathi lifu elimnyama lisukile emagxeni am."
Ngoko ke, ngaba oku kunyango loxinzelelo? Yiloo nto abaphandi babeyicinga ekuqaleni. Enyanisweni, akukho bungqina bokuba ubusuku bokungalali ngokwaneleyo bunokunciphisa okwethutyana iimpawu zoxinzelelo. Ngokophando, phantse ama-60% abantu abanengxaki yoxinzelelo bafumana ukwehla kwama-30% kwiimpawu emva kobusuku bokungalali ngokwaneleyo . Ngokukodwa, abantu abaziva bexinezelekile kakhulu kusasa kodwa kancinci kancinci bazive bebhetele njengoko usuku luqhubeka babonakala bezuza kakhulu kule ndlela.
Kodwa bekukho ingxaki enkulu apha. Oko kukuthi, emva kokulala kamnandi ngosuku olulandelayo, loo mpumlo iyaphela ngokupheleleyo, kwaye ukudakumba kubuyela kwimeko yayo yantlandlolo . Kwakhona, ukuqhubeka nokungalali kakuhle kunokukhokelela kwiingxaki zempilo ezinde ezifana noxinzelelo lwegazi oluphezulu kunye nesifo seswekile. Ngoko ke umngeni olandelayo kubaphandi yayikukufumana indlela yokunceda ekudandathekeni ngokutshintsha imijikelo yokulala kunye nokuvuka (ukutshintsha imijikelo yokulala kunye nokuvuka) ngaphandle kokumthintela ngokupheleleyo umntu ekulale.
Iihormone zethu zinxulumene njani noku?
Ngoku abaphandi bazama ukusebenzisa iwotshi yebhayoloji yemizimba yethu, okanye i -circadian rhythms, ngale njongo. Ngamafutshane, sinewotshi yendalo ngaphakathi emizimbeni yethu. Ilawula izinto ezifana nexesha esilala ngalo, ixesha esivuka ngalo, kunye nexesha esiziva silambile ngalo. Ngokwale wotshi, amanqanaba eehomoni ezahlukeneyo emizimbeni yethu ayatshintshatshintsha imini yonke.
Cinga ngeHormone evuselela iThyroid (TSH) . Le hormone inceda ekulawuleni imetabolism yethu. Oko kuthetha ukuba ikwachaphazela namanqanaba ethu amandla. Okumangalisayo kukuba, phakathi kwama-25% nama-35% ezigulana ezinesifo soxinzelelo zifunyenwe zinamanqanaba aphantsi e-TSH. Abaphandi bafumanise ukuba ukukhutshwa kwe-TSH kuyehla xa silele, kodwa amanqanaba e-TSH ayanda xa sivukile ubusuku bonke nakusasa.
Besebenzisa olu lwazi, iqela labaphandi eJamani lenze uphando oluyintshayelelo. Banike iqela lezigulane ezidandathekileyo ezazifumene isiqabu emva kobusuku obunye bokungalali ngokwaneleyo unyango olwatshintsha iindlela zazo zokulala. Oku kwakubizwa ngokuba yi- "Sleep Phase Advance."
Nangona oku kungabonakala kunzima kancinci, ngumbandela nje wokubuyisela ishedyuli yakho yokulala kwisiqhelo kancinci kancinci. Le asinto onokuyenza wedwa, kwaye ulwalathiso lwezonyango lubalulekile kule nto.
Nantsi into abayenzileyo.
| Amanyathelo | Inyathelo elithathiweyo |
|---|---|
| Ubusuku bokuqala | Ukungalali ngokwaneleyo (ukukhululeka ngokupheleleyo). |
| Ngobusuku obulandelayo | Ukulala ngo-5pm, ukuvuka ngo-12 ezinzulwini zobusuku ngosuku olulandelayo (iiyure ezingama-31 zokuphumla). |
| Iveki yonke | Buyisela kancinci kancinci ishedyuli yakho yokulala ibe yesiqhelo ngokubuyisela ixesha lakho lokulala emva ngeyure yonke imihla (umz. ukusuka ngo-6pm ukuya ku-2am, ukusuka ngo-7pm ukuya ku-3am ngosuku olulandelayo, njl.njl.). |
| Ekupheleni kweveki | Ukuqala ukulala ngendlela eqhelekileyo ukususela ngentsimbi yeshumi elinanye ebusuku ukuya kweyesithandathu kusasa. |
Esi siphumo simangalisa! Ama-75% ezigulana ezifumene olu nyango azizange ziphinde zibuyele kwingxaki yokudakumba.Oko kukuthi, le ndlela ikwazile ukuguqula ukukhululeka kwexeshana kokungalali ngokwaneleyo ibe yinto ehlala ixesha elide.
Ingaba kulungile ukwenza ezi zinto wedwa ekhaya?
Kukho ingongoma ebalulekileyo ekufuneka siyiqonde sonke apha. Ukulandela inkqubo yonyango etshintsha iindlela zokulala ngolu hlobo akulula. Kwaye ngokuqinisekileyo ayisiyonto inokwenziwa wedwa ekhaya .
Eyona nto ibalulekileyo kukuthetha nogqirha wakho ngaphambi kokuba uzame naluphi na olu nyango. Ukuzizama ngokwakho ngaphandle kolwalathiso lukagqirha kunokuba yingozi.
Ingakumbi ukuba uqhuba imoto okanye usebenzisa oomatshini, akufuneki uzenze ezi zinto.
Uphando luyaqhubeka nakwezinye iindlela ezinokuphucula ukusebenza kakuhle kolu nyango.
- Unyango Lokukhanya Okuqaqambileyo: Kufunyenwe ukuba ukuvezwa kukukhanya okuqaqambileyo kusasa emva kokungalali ubusuku bonke kunokwandisa ixesha lokukhululeka kwengqondo elifunyenweyo.
- Ukudibanisa namayeza: Xa olu nyango lokungalali kakuhle ludityaniswe namayeza okudakumba, anjengeProzac okanye iLithium , amathuba okubuyela kwimeko yesiqhelo ayancitshiswa.
Ekubeni amayeza okudakumba ethatha iiveki ezininzi ukusebenza, olu nyango lokungalali kakuhle lunokuba sisixhobo esibalulekileyo sexeshana. Oko kukuthi, lungasetyenziswa njenge "bhulorho" enika isigulana amandla engqondo kunye nethemba de iyeza liqale ukusebenza.
Kuyinyani ukuba ukusela ipilisi rhoqo kusasa kulula kakhulu kunokulala ubusuku bonke. Kodwa olu nyango luneengenelo ezikhethekileyo. Lubiza kakhulu kwaye lunika iziphumo ezikhawulezayo . Kwisigulane esinengxaki yokudakumba okukhulu, ukwazi ukuba sinokuphila ngenye imini kubanika ithemba elikhulu lokuphila kwakhona.
Umyalezo Wokuya Ekhaya
- Ukungalali ubusuku obunye kunokubonelela ngesiqabu esikhawulezileyo, kodwa sexeshana, kwabanye abaguli abadandathekileyo.
- Nangona kunjalo, olu ncedo ludla ngokunyamalala emva kokuba ulale kwakhona.
- Iindlela zanamhlanje ezifana nokutshintsha iindlela zokulala (Sleep Phase Advance) zizama ukugcina olu phumlo kwixesha elide.
- Olu asilonyango olufanele lwenziwe ekhaya wedwa . Lufanele lwenziwe phantsi kweliso likagqirha wakho.
- Le ndlela inokuba luncedo njenge "bhulorho yexeshana" enika isigulana amandla engqondo kunye nethemba de amayeza aqhelekileyo okudakumba asebenze.
- Soloko uthetha nogqirha wakho ukuze akunike iingcebiso ngaphambi kokuba wenze naluphi na utshintsho kwisicwangciso sakho sonyango.
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