isigqi sebhayoloji esiyinhloko
Esinye sezigqi zebhayoloji eziyinhloko zomuntu yisigqi sokulala nokuphaphama. Futhi izinto eziningi empilweni yakho zincike ekutheni unokuvumelana kangakanani: ukuzinza kwengqondo, impilo yenhliziyo nezinzwa, umsebenzi wesistimu yokuzala. Ukulala kunomthelela: inani lamandla akho, ukukhiqiza komsebenzi kanye neholo.
Ngokwesilinganiso, umuntu ulala amahora angu-240 ngenyanga, izinsuku ezingu-120 ngonyaka, kanye neminyaka engu-24 kuya kwengu-27 ekuphileni kwakhe, ngakho-ke kufanelekile ukucabangela ukuthi uchitha kahle kangakanani lesi sikhathi. Ngokusho kochwepheshe, isikhathi esifanele sokulala sisuka emahoreni ayi-7 kuye kwayi-9. Uma sithatha amahora angu-7, khona-ke ngalesi sikhathi isigamu sehora sifakiwe sokulala kanye nemijikelezo emine yokulala okunempilo. Umjikelezo ngamunye uthatha cishe ihora nesigamu, uma umuntu evuka ekupheleni komjikelezo onjalo, khona-ke uzizwa ejabule. Bangabantu ngabanye futhi kwabanye bahlala isikhathi eside noma ngaphansi. Uma umuntu evuswa phakathi nomjikelezo, kuyoba nzima kuye ukuvuka, ngoba uzonqotshwa ubuthongo. Uma ukuthola kunzima ukusukuma, kufanele unciphise noma welule isikhathi sakho sokulala ngesigamu sehora ukuze ufinyelele ekupheleni komjikelezo.
Izikhova kanye nama-larks
Ososayensi baye bafakazela ukuthi izikhova nama-larks azikho emvelweni. Umphumela we-Edison wawuyisizathu sokuvela kwale mibono, ibizwa kanjalo ngomsunguli we-bulb, ngenxa yalokhu okusha, abanye abantu baba izikhova, ngoba bathola ithuba lokuchitha isikhathi ngentshiseko ngemuva kokushona kwelanga. Kodwa into eyinhloko eyenza i-sovism noma ama-larks, ngokusho kochwepheshe, imvelo. Ithelevishini, ethi kusihlwa ihehe ngamafilimu athokozisayo adlala kuze kube semini. Imidlalo yekhompyutha eyenga umuntu emhlabeni wakhe amahora ambalwa ngaphambi kokuyolala. Ukuphila komphakathi okusebenzayo: ukuvakashela ebhayisikobho kusihlwa namathilomu ngemva komsebenzi. Yonke le misebenzi iholela ekutheni umuntu asheshe alale. Kukhona abathi: “Angikwazi ukusheshe ngivuke,” kodwa ososayensi bakufakazele ukuthi azikho izizathu ezingokomzimba zalokhu emzimbeni, noma ngubani angafundiswa ukuvuka ngovivi. Ukuze wenze lokhu, kwanele ukubala kahle isikhathi sokulala, ukuze umuntu avuke ekupheleni komjikelezo olandelayo, futhi kufanele kube nesisusa esingokwengqondo salokhu, ngaphandle kwalokho ukufunda ngeke kusebenze ngenxa yezizathu ezingokwengqondo.
Izinkinga zokulala
Kunalabo okuthi, ngenxa yokuntula ubuthongo phakathi nezinsuku, bazame ukulungisa isikhathi sokulala ngezimpelasonto, futhi baqinisile. Ososayensi baye bafakazela ngokuhlola ukuthi ungakwazi ukulondoloza ubuthongo ngekusasa.
Inhloko yoMnyango Wezokwelapha Zokulala, i-1st Moscow State Medical University. KWABO. Sechenov Mikhail Poluektov uthe ungakwazi ukugcina ukuphumula ebuthongweni amasonto amabili kusengaphambili. Ucwaningo luye lwabonisa ukuthi uma ulala okungenani amahora angu-9 phakathi kwamasonto amabili, bese uphoqeleka ukuthi ulale kancane izinsuku ezingu-5, khona-ke umuntu uzobe egcina amandla aphezulu okusebenza. Kodwa noma kunjalo, kungcono ukusetha uhlobo olunjalo ukuze nsuku zonke ulale okungenani amahora angu-7. Ngo-1974, kwenziwa inhlolovo phakathi kwezakhamizi zase-USSR, ngokusho kwemiphumela lapho kwavela ukuthi abantu abangu-55% abajabuli ngokulala kwabo. Njengamanje, kusukela ku-10 kuya ku-30% yabantu emhlabeni abanelisekile ngakho, isihloko sokuntuleka kokulala manje bese sivela ekuphrintiwe naku-inthanethi, ukuze ukwazi ukuqagela ukuthi le ndaba ibalulekile.
Wonke umuntu uye wabhekana nobunzima bokulala ngesikhathi sokuphila kwakhe, futhi abanye abantu baze bahlushwa ukuqwasha, futhi kungase kucindezele futhi kungapheli. Ukucindezeleka kubonakala ubunzima bokulala, ubuthongo obunzima kanye nomuzwa wokuntuleka kokulala, uhlangothi oluhle lwalolu hlobo lokuqwasha ukuthi ngokushesha nje lapho ukucindezeleka kudlula, ubuthongo bubuyiselwa ngokushesha. Kodwa okungapheli kuyisignali ye-alamu evela ohlelweni lwezinzwa futhi kudinga ukwelashwa ngokushesha kudokotela wezinzwa, ngoba kuwuphawu lwenani lezifo eziyingozi. Ezweni lakithi, ukulala kufundwa kancane, azikho izikhungo neminyango ebhekana nalesi sihloko, aziqeqesheli izazi ze-somnologists, futhi cishe ngeke, ngakho-ke, uma unenkinga yokulala, udinga ukuxhumana nodokotela wezinzwa. . Abanye babo bafunda lesi siqondiso ngaphakathi kohlaka lokukhethekile lwabo.
Odokotela bathole imithetho yokulala kahle
Ukuze ulale kahle, kuyadingeka ukunikeza izimo ezivumayo: susa izinto ekamelweni elibangela imizwelo enamandla: izithombe ezikhanyayo, ikhompyutha, imishini yezemidlalo nakho konke okuhlobene nomsebenzi. Izazi zeSomnologists zincoma ukucwiliswa kalula ebuthongweni - ihora elilodwa ngaphambi kwakho, nciphisa umsebenzi wengqondo. Futhi abazali bayelulekwa ukuba balale izingane zabo ngaphandle kwezinkinga, ukunciphisa zonke izinhlobo zemisebenzi ebangela injabulo yezinzwa emahoreni amabili: imidlalo yekhompyutha, i-TV nezifundo. Izazi ze-Physiologists zithole ukuthi uma udla amahora angu-4 ngaphambi kokulala, kunomthelela ekulaleni kalula, kungcono ukudla ukudla okunekhalori ephezulu ye-carbohydrate.
Akunconywa ukudla ngokushesha ngaphambi kokulala, ngoba inqubo yokugaya iphazamisa ukulala okunempilo, futhi ukulala kulimaza ukugaya ukudla. Kodwa ukwenza uthando, ngokusho kocwaningo, kukhuthaza ukulala okunempilo. Amahora ayisikhombisa okulala okunethezeka ubuncane obudingekayo ukuze ulondoloze impilo enhle. Ngaphezu kwalokho, kuyinto efiselekayo ukulala nokuvuka ngesikhathi esifanayo. Ngokulandela lawa macebiso, uzothola ukulala okunempilo kanye nesisekelo esihle sekhwalithi, impilo ephumelelayo.