“Abahamba ebusuku”: kungenzeka yini ukuvuka ebusuku ethoyilethi nakumanzi nokuthi kungani

Kukhona abanenhlanhla abalele ngokujule kangangokuba ekuseni banesihlathi esisodwa esishwabene, ngoba balala bobabili balala ubusuku bonke. Futhi kukhona "abahamba ebusuku". Kufanele bavuke kaningana - bese bephuza, bese beya endlini encane, bese behlola ifoni. Ngaphezu kwalokho, asikho isifiso esiyisidingo sangempela. Kwakungenxa nje yokuthi lelo phupho laphazanyiswa kwavela le nkambiso exakile.

Izazi zokusebenza kwengqondo nodokotela bokulala bathi ikhwalithi yokulala ayithonywa kuphela yizinto ezisobala njengokuhlangenwe nakho kwasemini nokucindezeleka. Ikakhulukazi kubafundi beWday.ru, isazi sokusebenza kwengqondo emitholampilo uMarianna Nekrasova uchaze ukuthi yiziphi izimo lapho kudingeka khona ukubona udokotela nokuthi unganqoba kanjani umkhuba "wokuhamba" efulethini ebusuku, nokuthi kungenzeka yini ukuthi uvuke ebusuku ukusebenzisa indlu yangasese nokuthi kungani.

Udokotela wezengqondo womtholampilo; inkambo yokuvuselelwa kwezinkinga zokudla - i-anorexia, i-bulimia, ukukhuluphala; inkambo yokwelapha inganekwane

1. Ukuvuka ebusuku kuyinto ejwayelekile, kepha kunemibandela

Ayikho i-pathology ekuvukeni kwesikhashana esifushane. Abaningi bezwile ngezigaba ze-REM nokulala kancane. Phakathi nobusuku, umuntu ngamunye uhlala imijikelezo eminingi yokushintsha kwesigaba. Ngesikhathi isigaba sokulala kancane umfutho wegazi uyancipha, inhliziyo yakhe ishaya kancane, ukusebenza kobuchopho nakho kuyehla, umzimba uyakhululeka. Ngalesi sikhathi, ukuphumula kwangempela nokubuyiselwa kwamandla omzimba kuyenzeka. Lesi sigaba sithatha cishe imizuzu engama-90. Ngesikhathi sesigaba sokulala kwe-REM, umuntu uqala ukuphefumula kaningi futhi ajule, angaqala ukunyakaza, aginqike. Kusesikhathini sokulala kwe-REM lapho abantu baphupha khona.

Ukulala okunozwela kakhulu ngesikhathi Izigaba zokulala ze-REM… Empeleni, lesi sigaba sinikeza ukuguquka okulula kusuka ekulaleni kuya ekuvukeni, ukuze uma uvuka ngalesi sikhathi, lapho-ke ngeke kube khona ukuvuka okubuhlungu.

Kukhona umbandela onquma ngawo ukuthi konke kuhlelekile ngokulala nokuthi akufanele ukhathazeke. Uma uvuka, kepha ungalala ngokushesha futhi ngaphandle kobuhlungu, khona-ke konke kujwayelekile. Umzimba ungadinga ukuphuza amanzi, uye ethoyilethi, noma umsindo wangemuva ukuvuse ebuthongweni be-REM. Lezi izinqubo zemvelo zemvelo.

Kubhekwa njengokungajwayelekile isimo lapho, ngemuva kokuvuka, umuntu engakwazi ukulala imizuzu engama-20-30 noma ngaphezulu. Lo mbuso ubangela ukukhathazeka nokucasuka kuye: uzama ukuziphoqa ukuthi alale, ngoba uqala ukusebenza emahoreni amathathu, amabili, nelilodwa.

Uma izimo ezinjalo zenzeka ngaphezu kwezinsuku ezintathu ngesonto futhi lokhu kuhlala isikhathi esingaphezu kwezinyanga ezintathu, khona-ke lesi simo singabizwa ukuqwasha okungapheli. Ngakho-ke uma ukuhamba kwakho uzungeza ifulethi njalo ebusuku, futhi ngemuva kwalokho ulele amahora amaningi ubheke ophahleni, ngakho-ke lesi yisizathu sokubona udokotela.

Ukuvuka ngaphandle kwesizathu (umsindo, ukuhogela kozakwethu) kungakhombisa isigaba esifushane sokulala okujulile. Izizathu zingahluka - kusuka kokudla okunomsoco kuya ezifweni, kufaka phakathi izimuncagazi.

2. Ukuvuka ngasikhathi sinye akuyona imfihlakalo

Lezi eziyimfihlakalo 3 noma 4 am. Uma ubheka iwashi lakho ngenkathi uvuka ebusuku, mhlawumbe bekuyileso sikhathi esibukweni. Manje ake ucabange ukuthi ngasikhathi sinye omakhelwane bakho, abangane abakolunye uhlangothi lwedolobha, noma kwesinye isifunda, bavuke isikhashana.

Imbangela ye-melatonin. Le hormone ikhiqizwa ku-pineal gland, umsebenzi wayo oyinhloko ukulawulwa kokulala. IMelatonin inesibopho sokusilalisa ngezikhathi ezithile. Ekuseni, ukukhiqizwa kwe-melatonin kuyama, umzimba uqala ukulungiselela ukuvuka. Ngalezi zizathu, abantu bavame ukuhlangabezana nokuvuka kwesikhashana ngemuva kwe-4 ekuseni.

Ukukhiqizwa kweMelatonin kuncike ezintweni eziningana:

• umbuso wansuku zonke;

• ukutholakala kokukhanya ekamelweni;

• ukusetshenziswa kokudla okuthile.

3. Ukusetshenziswa okungalungile kombhede nezinye izimbangela zokuvuka kaningi

• Ngokuqwasha okungapheli, kubalulekile ukuhlola indlala yegilo bese wenza izivivinyo ezijwayelekile.

• Uma konke kujwayelekile, lapho-ke imbangela can ube ekhanda - izinkinga emsebenzini noma emndenini.

• Uma iphuzu lokucindezelwa likhishwe ngaphandle, mhlawumbe nawe ukusebenzisa umbhede ngokungalungile.

Indawo yakho yokulala kufanele ihlotshaniswe nokulala kuphela (ukufunda nokwenza ucansi akubalwa). Izimo ezingalungile ezihlotshaniswa nefomu lombhede ngokushesha uma zikuyo noma kubukwa ama-movie. Ngemuva kwalokho, ukulala ubuthongo, uzozwa indlala noma ukuqwasha ngoba "ikhanda" alilindele ukulala, kepha i-melodrama ne-pizza.

Ungayakha kanjani ingqondo elungile?

• Lala ngasikhathi sinye.

• Musa ukuhlala embhedeni wakho ngesidlo sakusihlwa sekwephuzile, umdlalo wama-movie, imidlalo yebhodi, noma umsebenzi wekhompuyutha wasebusuku kakhulu.

Zama ukusebenzisa iwashi le-alamu elihlakaniphile elizolandelela ukunyakaza kwakho ngesikhathi sokulala futhi likuvuse ngqo lapho kungenzeka ukuthi ukulele kwe-REM.

4. Isidlo sasebusuku sekwephuzile ngesinye isizathu sokuzula ebusuku.

Isidlo sakusihlwa asibophezeli kuphela ngamasentimitha athe xaxa okhalweni, kodwa futhi sithinta ukulala. Ngaphezu kwalokho, abesifazane bayahlupheka kuzimo zombili ezinamandla kunabesilisa.

Isazi seSomnology uMichael Breus, umbhali we-Always On Time, uchaze kanjalo ukuhlolwaebibanjelwe eBrazil ngo-2011. Ososayensi baye bahlola ukuthi ukudla kwakusihlwa sekwephuzile kubathinta kanjani abantu. Izifundo ezingama-52 - abantu abaphilile, abangabhemi, nabangakhuluphele kakhulu - bagcina idayari yokudla eningiliziwe izinsuku eziningană base bebhekwa elabhorethri ngesikhathi sokulala ebusuku.

Izinga lokulala labo bonke abadle ngaphambi kokulala lehlile. Kepha abesifazane bakuthole kunzima kakhulu hhayi ukulala kuphela, futhi bavuka kaningi phakathi kwamabili.

Abesifazane abebedla izimuncumuncu emuva kwesikhathi benza kabi kuzo zonke izigaba zokushaya amagoli okulala. Kubathathe isikhathi esithe xaxa ukulala, ukufeza ukulala kwe-REM, futhi bavuka kamuva kunalabo besifazane abangadlanga. Lapho bedla kakhulu, izinga lokulala kwabo lehla.

5. Ukuntuleka kukavithamini C kuphazamisa ukulala

Ukudla okuhlukahlukene lapho sinciphisa khona ukudla kwezithelo nemifino ethile, ngokwesibonelo, nokudla kwe-keto, kukhuthaza ukuguqukela kokudla kwamaprotheni. Uma uhlala isikhathi eside ekudleni okunjalo, khona-ke kungahle kube nokushoda kwamavithamini athile. Enye yezinto ezibaluleke kakhulu ekwindla nasebusika isikhathi ngu-vitamin C. Ngaphezu kwalokho, le vithamini ibaluleke kakhulu ekulaleni.

"Ucwaningo olushicilelwe yiPublic Library of Science (PLOS) luthole ukuthi abantu abanezinga eliphansi levithamini C banezinkinga eziningi zokulala futhi bavuka kaningi phakathi kwamabili," kubhala uSean Stevenson, umbhali we Healthy Sleep nomsunguli we i-podcast ethandwayo ngokuqina kanye nempilo.

Imithombo kavithamini C ziyizithelo ezijwayelekile ze-citrus, i-kiwi, i-pepper, imifino eluhlaza, ama-strawberry kanye ne-papaya, kanye namajikijolo e-camu-camu, amla (ama-gooseberries aseNdiya), i-acerola (i-cherry yaseBarbados).

6. Utshwala bunamandla amakhulu ekulaleni kwabesifazane kunabesilisa

Uma kukhulunywa ngobudlelwano phakathi kotshwala nokulala, kubalulekile ukuqonda izinto ezimbili.

1. Abesifazane balale ngokushesha ngemuva komcimbi, kuyilapho amadoda elwa "nezindiza ezinophephela emhlane" emakhanda abo.

2. Kepha amantombazane ngeke esakwazi ukulala kahle ebusuku, ngoba ukulala kwabo kungenzeka kube ngezikhathi ezithile.

Kunobufakazi obuqinile bokuthi ukuphuza utshwala ngaphambi kokulala akumnandi kubantu besifazane. Izifundo zaphoqeleka ukuba ziphuze utshwala egameni lesayensi, ngokocwaningo olushicilelwe ephephabhukwini i-Alcoholism: Clinical and Experimental Research. Iziphuzo zazinikezwa abesilisa nabesifazane ngokulingana nesisindo sabo ukuze ababambiqhaza ngamunye badakwe ngokulinganayo. Kuvele ukuthi, uma kuqhathaniswa nabesilisa, abesifazane bavuka kaningi ebusuku futhi ngemuva kokuvuka abakwazanga ukulala isikhathi eside. Ngokuvamile, ukulala kwabo kwakufushane.

Utshwala bunamandla amakhulu ekulaleni kwabesifazane - abesifazane bamunca utshwala (futhi bathambise) ngokushesha kunabesilisa. Ukuphuza utshwala ngaphambi kokulala kungaphazamisa izigaba zokulala kamuva. Kwezinye izimo, kungadala ukujuluka, ukukhathazeka, noma amaphupho amabi.

7. Sibekezelela ukushisa ebusuku kubi kakhulu kunokubanda

Iphuzu empikiswaneni phakathi kwalabo abashisayo nabahlale bebanda, beka izazi zomzimba. Akunandaba noma ngabe abaphikisi bamawindi avulekile bangathini, umzimba wethu ukubekezelela ukuphola kulula kakhulu.

I-Thermoregulation ibaluleke kakhulu ekuphatheni ikhwalithi yokulala, kusho ochwepheshe. Ucwaningo lukhombisa ukuthi ezinye izinhlobo zokuqwasha zihlotshaniswa ne- "thermoregulation" empofu kanye nokungakwazi ukwehlisa ukushisa komzimba ukuze ungene ezigabeni zokulala ezijulile. Umzimba wethu ukwazi ukuzifudumeza kangcono kunokuzipholisa, ngakho-ke kwenze kube lula kuwe ngokukhetha izingubo ezilula nezikhululekile zokulala.

Lapho igumbi lishisa kakhulu, noma ugoqwe ngezingubo zokulala ezinamabhulashi, umzimba wakho uzofushanisa isigaba sakho sesithathu nesesine sokulala. Futhi lezi zigaba zokulala okujulile yizona ezibaluleke kakhulu. Kungalesi sikhathi lapho sithola khona amandla.