Sekuyihora lokuqala ekuseni, kodwa uchungechunge olusha lwe-“Game of Thrones” likuhlupha. Futhi yini engalungile ngokuchitha elinye ihora phambi kwesikrini ngenkathi ulele? Akubonakali lutho oluhle. Ukuhlala kuze kube sebusuku kusho ukuthi awunciphisi nje ukulala kwakho. Ukuveza umzimba wakho ekukhanyeni ebusuku kungaba nemiphumela ongase ungazi ngisho ngayo. Ukukhanya kucindezela i-hormone i-melatonin, ososayensi abathi ithumela uphawu ebuchosheni ukuthi sekuyisikhathi sokulala, futhi ngenxa yalokho ubuthongo bakho bubambezeleka i-TV (kanye nezinye izinto).
Ngiye ngaba "isikhova" impilo yami yonke, amahora akhiqiza kakhulu kimi ngemuva kuka-22:00, kodwa nginomuzwa wokuthi isimiso "somkhova" sithinta kabi inhlalakahle yami nokubukeka kwami. Ngakho-ke, ukuze ngizishukumisele mina kanye nezinye “izikhova” ukuba silale okungenani ngaphambi kwaphakathi kwamabili, ngafunda imiphumela yezifundo ezihlukahlukene futhi ngafingqa imiphumela emibi yokulala sekwephuzile nokusebenzisa izinto ezikhazimulayo ebusuku.
Isisindo eseqile
“Izikhova” (abantu abalala ngemva kwamabili futhi bavuke phakathi nosuku) abalali nje “izikhova” ezimbalwa (abantu abalala ngaphambi nje kwaphakathi kwamabili futhi bavuke kungakashayi u-8 ekuseni). Badla ama-calories engeziwe. Imikhuba yalabo abavame ukuhlala kuze kube sebusuku - ukulala isikhathi esifushane, ukulala sekwephuzile kanye nokudla okunzima ngemva kuka-8pm - kuholela ngokuqondile ekuzuzeni isisindo. Ngaphezu kwalokho, iThe Washington Post yabika ngo-2005 imiphumela yocwaningo ebonisa ukuthi abantu abalala ngaphansi kwamahora angu-7 ngobusuku bavame ukukhuluphala ngokweqile (ngokusekelwe emininingwaneni yabantu abangu-10 abaneminyaka engu-32 kuya ku-49).
Izinkinga zokuzala
Ukubuyekezwa okusanda kushicilelwa ephephabhukwini elithi Fertility and Sterility kukhombisa ukuthi ukukhanya kwasebusuku kungathinta inzalo kwabesifazane ngenxa yomphumela wako ekukhiqizeni i-melatonin. Futhi i-melatonin iyi-hormone ebalulekile yokuvikela amaqanda ekucindezelekeni kwe-oxidative.
Izinkinga zokufunda
Isikhathi sokulala sekwephuzile - ngemva kuka-23:30 pm phakathi namahora esikole nangemuva kuka-1:30 am ehlobo - sihlotshaniswa namaphuzu okugreda aphansi kanye nokuba sengozini enkulu yokuthola izinkinga ezingokomzwelo, ngokusho kocwaningo lwe-Journal of Adolescent Health. Futhi ucwaningo olwethulwa emhlanganweni we-Associated Professional Sleep Societies ngo-2007 lwabonisa ukuthi intsha ehlala kuze kube sebusuku kakhulu phakathi namahora esikole (bese izama ukunxephezela ukungalali kahle ngezimpelasonto) yenza okubi kakhulu.
Ukuxineka nokudangala
Ucwaningo lwezilwane olwanyatheliswa ngo-2012 kumagazini i-Nature luphakamisa ukuthi ukuchayeka ekukhanyeni isikhathi eside kungabangela ukucindezeleka kanye namazinga akhulayo e-hormone yokucindezeleka i-cortisol. Yebo, kunzima ukukhuluma ngokufana kwalokhu kusabela ezilwaneni nakubantu. Kodwa uSeimer Hattar, uprofesa wesayensi yezinto eziphilayo eJohns Hopkins University, uchaza ukuthi “amagundane nabantu bafana kakhulu ngezindlela eziningi, futhi ikakhulukazi, bobabili banama-ipRGC emehlweni abo. ). Ngaphezu kwalokho, kulo msebenzi, senza inkomba ezifundweni zangaphambilini kubantu ezibonisa ukuthi ukukhanya kunawo umthelela ohlelweni lwe-limbic lobuchopho bomuntu. Futhi izinhlanganisela ezifanayo zikhona kumagundane. “
Ukuwohloka kwekhwalithi yokulala
Ukulala phambi kwekhompyutha noma i-TV - okungukuthi, ukulala nokukhanya kanye nokuba khona kokukhanya phakathi nokulala kwakho - kubonisa ukuthi ukulala phambi kwekhompyutha noma ithelevishini - okungukuthi, ukulala ngokukhanya kanye nokuba khona kokukhanya. kukho konke ukulala kwakho - kukuvimbela ekulaleni okujulile nokuzwakalayo futhi kubangele ukuvuka njalo.