Kungani sonke sidinga ukulala? (Kungani Sidinga Ukulala?) Ake sithole le mfihlo!

Wake wazibuza ukuthi, 'Kungani ubuthongo bubaluleke kangaka kithi?'? Kusukela ezinsaneni kuya ezinganeni ezisafunda isikole, abazali bakho, ogogo nomkhulu, ngisho nezindlovu, izindlulamithi, izinja, namakati, zonke izilwane ehlathini ziyalala. Cabanga nje, ubuthongo bufana nokudla nokuphuza. Ubuthongo bubalulekile ekusindeni kwethu. Ngakho-ke, kungani ubuthongo bubaluleke kangaka kithi? Ake sixoxe ngakho ngemininingwane ethe xaxa , njengokukhuluma nomngane.

Kuyini ngempela ukulala? Ingabe kuyindlela nje yokuphumula umzimba?

Abantu abaningi bacabanga ukuthi ukulala yisikhathi lapho imizimba yethu kanye nobuchopho bethu 'bucima' ngokuphelele. Kodwa lokho akulona iqiniso ngokuphelele. Ukulala akusona nje isimo sokungasebenzi. Yebo, kuyiqiniso, imizimba yethu iyaphumula. Kodwa ubuchopho bethu? Kusebenza njalo! Njengoba nje abahlanzi bedolobha behlanza imigwaqo ebusuku, ubuchopho bethu nabo benza umsebenzi obaluleke kakhulu ebusuku.

Kunezigaba ezimbili eziyinhloko esibhekana nazo ngesikhathi sokulala.

1. (NREM - Ukunyakaza Kwamehlo Okungasheshi) Ukulala: Kunezigaba eziningana kulokhu futhi. Okokuqala kufika ubuthongo obulula. Kancane kancane, ulala ubuthongo obujulile. Lobuthongo obujulile yibo obuletha ukuphumula okukhulu emzimbeni nasebuchosheni. Amaseli omzimba ayalungisa futhi akhule phakathi nalesi sikhathi.

2. (I-REM - Ukunyakaza Kwamehlo Okusheshayo) Ukulala: Lesi yisikhathi lapho siphupha khona. Sithola igama laso ngoba amehlo ahamba ngokushesha emuva naphambili. Lokhu kulala (i-REM) kubaluleke kakhulu ekugcineni izinkumbulo zethu, ukuhlanganisa lokho esikufundile, kanye nokulinganisela kwengqondo.

Lezi zigaba ezimbili, ezibizwa ngokuthi (i-NREM) kanye ne-(REM), ziyashintshana ngemijikelezo eminingana ubusuku bonke, zenyuka zehla njengegagasi.

Kungani ukulala kubaluleke kangaka kithi?

Ukuze siqonde ukuthi ukulala kubaluleke kangakanani kithi, sidinga ukwazi ngezinzuzo okuzinikezayo emzimbeni nasebuchosheni bethu.

Umnikelo wokulala empilweni yethu engokomzimba

• Ukuphumula Nokulungisa: Ngemva komsebenzi onzima wosuku, imisipha namaseli ethu ayakhathala kakhulu. Ukulala yikho okubanika ikhefu futhi kubasize bazilungise bona (ukuvuselelwa kwamaseli). Kufana nokushaja ifoni yakho.
• Ukonga amandla: Uma silele, ukusebenza komzimba wethu kuyehla kancane. Lokhu kusho ukuthi asisebenzisi amandla ngokungadingekile. Lawo mandla agciniwe asisiza sisebenze ngamandla amaningi ngosuku olulandelayo.
• Ukuqinisa amasosha omzimba: Ingabe ugula njalo? Esinye sezizathu zalokhu kungaba ukuthi awulali ngokwanele. Ngoba, lapho silala, amasosha omzimba wethu akhiqiza amaprotheni akhethekile (abizwa ngokuthi ama-cytokine) alwa namagciwane. Ngakho-ke ukulala kahle ebusuku kufana nesivikelo esihle sokuvikela ezifweni.
• Kusiza ekukhuleni: Ukulala kubaluleke kakhulu ekukhuleni komzimba, ikakhulukazi ezinganeni ezincane kanye nentsha. Uma silele ubuthongo obujulile , i-hormone yokukhula ikhishwa emizimbeni yethu. Yilokhu okusisiza sikhule sibe bade futhi sithuthukise imizimba yethu.
• Ibhalansi Yama-hormone: Ukulala kusiza ukulinganisela ama-hormone ahlukahlukene emzimbeni wethu. Isibonelo, ukulala kubalulekile ukuze i-hormone (i-Insulin) isebenze kahle. Ukulala kuthinta nokusebenza kwama-hormone (i-Ghrelin) kanye (ne-Leptin) alawula indlala yethu. Uma singalali kahle, la ma-hormone aba angalingani futhi sizizwe sengathi sifuna ukudla ngokungadingekile, okungaholela ezinkingeni ezifana nokukhuluphala ngokweqile. Lokhu kungathinta nezifo ezifana (ne-Diabetes Mellitus) noma isifo sikashukela.

Amandla okulala empilweni yethu yengqondo kanye nokusebenza kobuchopho

"Ukulala kuyisipho esingcono kakhulu ongasinika ubuchopho bakho."

• Ukuhlanganiswa kwenkumbulo: Kungakanani esikufundayo nesikubonayo usuku lonke? Konke lokhu kugcinwa okwesikhashana ebuchosheni bethu. Njenge-RAM yekhompyutha. Ngesikhathi sokulala lapho sikhetha khona ulwazi olubalulekile kulolu lwazi bese silugcina njengezikhumbuzo ezihlala njalo. Sisusa izinto ezingadingekile. Kufana nokuhlanza indlu.
• Kusiza ekufundeni nasekuxazululeni izinkinga: Cabanga ukuthi kulula kangakanani ukufunda nokufunda into entsha ngosuku lapho ulele kahle ebusuku. Isizathu salokhu ukuthi ubuchopho bethu bubukhali kakhulu ngesikhathi sokulala. Uma unenkinga yokuxazulula inkinga, kunezikhathi lapho ungacabanga khona ngesisombululo ngemva kokulala kahle ebusuku, akunjalo?
• Ukuzola kwengqondo nokulawula ngokomzwelo: Awuthukutheli yini ngezinto ezincane ngemva kosuku lokungalali ngokwanele? Uma singalali ngokwanele, kunzima ukulawula imizwa yethu. Ukulala kuthulisa ingqondo yethu futhi kunciphisa ukucindezeleka kwengqondo. Ukulala kahle ebusuku kusiza futhi ukulwa nezimo ezifana nokucindezeleka kanye nezinkinga zokukhathazeka.
• Ukuhlanzwa Kobuchopho: Ucwaningo lwamuva nje luthole ukuthi ngesikhathi silele, uhlelo olukhethekile olubizwa ngokuthi uhlelo lwe-Glymphatic luyasebenza ebuchosheni bethu olususa imfucuza engafuneki. Njengoba nje iloli likadoti lifika likhiphe imfucuza ebusuku, lolu hlelo luhlanza ubuchopho. Lokhu kubaluleke kakhulu ukugcina ubuchopho buphilile.

Kwenzekani uma singakwazi ukulala kahle?

Manje cishe usuyaqonda ukuthi kubaluleke kangakanani ukulala. Ngakho-ke, yini engenzeka uma singalali ngokwanele futhi kahle?

Imiphumela yesikhashana (uma ungalali kahle usuku olulodwa noma ezimbili)

• Ngikhathele usuku lonke, ngizizwa ngingenampilo, futhi ngihlala nginesicanucanu.
• Kunzima ukugxila. Angikwazi ukugcina ingqondo yami isendaweni eyodwa lapho ngifunda noma ngenza umsebenzi.
• Inkumbulo iyabuthaka. Ngisho nezinto ezincane ziyalibaleka.
• Ngithukuthela ngokushesha futhi ngicasulwe ngisho nezinto ezincane kakhulu.
• Isikhathi sokusabela siyanda. Lokhu kuyingozi kakhulu lapho ushayela noma usebenza ngemishini.
• Ngenxa yokuntuleka kokuzivikela komzimba , izifo ezifana nomkhuhlane zingakhula ngokushesha.

Imiphumela yesikhathi eside (uma uqhubeka nokungalali ngokwanele)

Lena indaba engathi sína. Ukungalali kahle njalo kungaba yingozi empilweni yethu.

• Ingozi yokuthola izifo ezingamahlalakhona iyanda: Kunamathuba amakhulu ezinto ezifana (nokukhuluphala ngokweqile), (isifo sikashukela), (umfutho wegazi ophakeme), kanye nesifo senhliziyo.
• Izinkinga zempilo yengqondo: Izimo ezinjengokucindezeleka kanye nezinkinga zokukhathazeka zingase zibe zimbi kakhulu noma zikhule ezintsha.
• Ukusebenza kobuchopho kungase kuphazamiseke, kanti nekhono lokufunda nokwenza izinqumo lingase liphazamiseke.
• Ezinye izifundo zibonise ukuthi ukungalali isikhathi eside kungase kuhlotshaniswe nezifo ezifana nesifo i-Alzheimer's.

Cabanga nje, unesivivinyo esibalulekile noma isethulo esikhulu okufanele usinikeze. Ungakwenza kanjani lezo zinto ngendlela efanele uma ungalalanga kahle? Awukwazi, akunjalo?

Sidinga ukulala okungakanani ngempela?

Lokhu kuyinto ehlukahluka kumuntu nomuntu, ikakhulukazi ngokweminyaka.

• Izinsana ezisanda kuzalwa (izinyanga ezingu-0-3): Cishe amahora angu-14-17 ngosuku.
• Izinsana ezinezinyanga ezingu-4-11: amahora angu-12-15.
• Izingane ezineminyaka engu-1-2 ubudala: amahora angu-11-14.
• Izingane zasenkulisa ezineminyaka engu-3-5 ubudala: amahora angu-10-13.
• Izingane zesikole ezineminyaka engu-6-13 ubudala: amahora angu-9-11.
• Izingane ezincane ezineminyaka engu-14-17 ubudala: amahora angu-8-10.
• Abantu abadala (iminyaka engu-18-64): amahora angu-7-9.
• Abantu abadala asebekhulile (abaneminyaka engu-65+): Amahora angu-7-8 (kodwa amaphethini okulala angahluka, futhi ungase ungakwazi ukulala ebusuku futhi uzizwe ulele emini).

Kodwa khumbula, lezi yizincomo ezijwayelekile nje. Abanye abantu bangase badinge ukulala okuncane noma ngaphezulu kunalokhu. Into ebaluleke kakhulu ukulala ngokwanele ukuze ukwazi ukusebenza kahle futhi ugxile kahle ngosuku olulandelayo. Futhi, ikhwalithi yokulala ibaluleke njengenani lamahora owalalayo.

Amanye amathiphu okuthola ubuthongo obuhle (Ukuhlanzeka Kokulala)

Ukulala kahle ebusuku kungaba yinselele ngezinye izikhathi. Kodwa singenza izinguquko ezithile emikhubeni yethu futhi sivule indlela yokulala kahle ebusuku. Yilokhu esikubiza ngokuthi (Ukuhlanzeka Kokulala) .

• Lala ngesikhathi esibekiwe, vuka ngesikhathi esibekiwe: Zama ukulala uvuke ngesikhathi esifanayo nsuku zonke ngangokunokwenzeka. Zama ukunamathela kulesi simiso, ngisho nangezimpelasonto.
• Yenza ikamelo lakho lokulala libe likhululekile: Igumbi lakho lokulala kufanele libe mnyama, lithule, futhi lipholile . Umbhede, umatrasi, nomcamelo kufanele kube mnandi kuwe.
• Nciphisa i-caffeine notshwala ntambama nakusihlwa: Ikhofi, itiye, ushokoledi, kanye neziphuzo ezibandayo ziqukethe i-caffeine. Lokhu kungaphazamisa ubuthongo. Nakuba utshwala bungase bukwenze ulale ekuqaleni, kamuva bunganciphisa ikhwalithi yokulala kwakho.
• Gwema ukudla okunzima noketshezi oluningi ebusuku: Ukudla uze ugcwale isisu sakho nokuphuza amanzi amaningi kungaphazamisa ubuthongo bakho. Kungcono ukudla isidlo sakusihlwa emahoreni angu-2-3 ngaphambi kokulala.
• Dala umkhuba wokuzola ingqondo yakho ngaphambi kokulala: Ungenza izinto ezifana nokufunda incwadi, ukulalela umculo othambile, ukugeza ngamanzi ashisayo, noma ukuzindla.
• Nciphisa ukusetshenziswa kwamafoni, amathebhulethi, namakhompyutha ngaphambi kokulala: Ukukhanya okuluhlaza okwesibhakabhaka okukhishwa yilawa madivayisi kunciphisa ukukhiqizwa kwe-hormone i-melatonin, esisiza silale. Ngakho-ke, yeka ukusebenzisa lokhu okungenani ihora ngaphambi kokulala.
• Ukuzivocavoca emini: Ukuzilolonga ngokomzimba emini kungakusiza ulale kangcono ebusuku. Kodwa-ke, ukuzivocavoca eduze kakhulu nesikhathi sokulala kungenza kube nzima kwabanye abantu ukulala.
• Uma ungakwazi ukulala uhleli embhedeni, vuka wenze okunye: Uma ungakwazi ukulala ngemva kokujikijela embhedeni cishe imizuzu engama-20, vuka wenze okuthile okuphumuzayo (njengokufunda incwadi) isikhashana, bese ubuyela embhedeni uma usuzizwa ulele futhi. Umbhede wakho uyindawo yokulala, hhayi indawo yokukhathazeka.

Umbuzo abantu abaningi abawubuzayo: "Ngingakwazi yini ukubuyisa ubuthongo obulahlekile ngezimpelasonto ngokulala?"

Lokhu kuyinto abantu abaningi abayenzayo. Uma bengakwazi ukulala kahle phakathi nesonto, bazama ukubuyisa imali ngokulala kakhulu ngezimpelasonto. Nakuba lokhu kungase kukunike impumuzo ethile, akukubuyiseli ngokuphelele ubuthongo obuphuthelwe. Kufana nokuthenga izinto ngekhadi lesikweletu bese uzikhokhela kamuva ngenzalo. Into engcono kakhulu ongayenza ukuzama ukulala ngokwanele, okuhle nsuku zonke. Ukulala njalo kuyinto engcono kakhulu emzimbeni wakho nasebuchosheni bakho.

Okokugcina, izinto okufanele uzikhumbule

Ngakho-ke, manje usuyaqonda ukuthi ukulala akuyona nje ukuchitha isikhathi, kodwa ukuthi kubaluleke kangakanani empilweni yethu nasempilweni yethu.

Ukulala akuyona into yokunethezeka, kuyisidingo semvelo.

• Yenza ukulala kwakho kube yinto eza kuqala. Njengokudla nokuzivocavoca, yenza ukulala kube yingxenye ebalulekile yempilo yakho yansuku zonke.
• Nika umzimba nengqondo yakho ukuphumula abakudingayo.
• Uma unezinkinga zokulala ezingapheli, njengokungalali kahle, ukuvuka njalo ebusuku, noma ukozela ngokweqile emini, kufanele nakanjani ubone udokotela ukuze akunike iseluleko. Kungase kube nesimo esingelapheka.

Ukunakekela ubuthongo bakho kungenye yezinto ezinkulu ongazenzela zona. Ngakho-ke, ake sizame ukulala kahle kusukela namuhla ebusuku, akunjalo?

Ukulala , Isidingo Sokulala, Impilo, Umsebenzi Wobuchopho, Impilo Yomzimba, Impilo Yengqondo, Ukulala, Isizathu Sokulala, Izinzuzo Zempilo Zokulala, Umsebenzi Wobuchopho, Ukuhlanzeka Kokulala, Ukulala kwe-REM, Ukulala kwe-NREM