Ukulala kuyimfihlakalo, kodwa ngesikhathi esifanayo, into enjalo edingekayo kumuntu. Sichitha ingxenye yesithathu yezimpilo zethu kulesi simo sokuquleka. Nsuku zonke, isilinganiso samahora angu-8, umzimba wethu "uyacisha", silahlekelwa ukulawula umzimba, asazi ukuthi kwenzekani kithi, futhi okubaluleke kakhulu, ngemva kokuvuka, amandla, amandla kanye nekhono lokuvuka. nqoba ukuphakama okusha ngosuku olusha zivela endaweni ethile. Ake sizame ukususa le mfihlakalo emangalisayo futhi sithole ukuthi kwenzekani emzimbeni ngesikhathi sokulala nokuthi ubuthongo buqondisa kanjani izimpilo zethu.
Ukulala komuntu ngamunye kulawulwa iwashi lebhayoloji eliyingqayizivele – kwezesayensi, isigqi sokujikeleza. Ubuchopho bushintsha phakathi kwezindlela "zosuku" kanye "nobusuku", busabela ezicini eziningana, kodwa ngokuyinhloko ngenxa yokungabikho kwezimpawu zokukhanya - ubumnyama. Ngakho, kwandisa ukukhiqizwa kwe-melatonin. I-Melatonin, ebizwa ngokuthi "uphondo lokulala", inesibopho sokulawula isigqi se-circadian. Lapho kwakheka emzimbeni, yilapho umuntu efuna ukulala kakhulu.
Ebusuku, umzimba ujikeleza izigaba ezine zokulala. Ukuze ulale kahle, lezi zigaba kufanele zishintshe izikhathi ezingu-4-5.
– ukulala okulula. Lolu wushintsho olusuka ekuphaphameni ukuya ebuthongweni. Ukushaya kwenhliziyo nokuphefumula kuqala ukwehla, izinga lokushisa lomzimba liyehla, futhi imisipha ingase inyakaze.
Ukulala kwe-Delta kuyisigaba sokuqala sokulala okujulile. Phakathi naso, amaseli akhiqiza i-hormone yokukhula eyengeziwe yamathambo nemisipha, ngaleyo ndlela evumela umzimba ukuba ululame osukwini olunzima.
- okubaluleke kakhulu ngokwezinqubo emzimbeni futhi kulapho siqala ukuphupha. Ngokuthakazelisayo, phakathi nalesi sikhathi, umzimba uqala ukukhiqiza amakhemikhali awukhubaza okwesikhashana ukuze singawaboni amaphupho ethu.
Intengo yokungalali
Ukuntuleka kokulala cishe kuwubhubhane kulezi zinsuku. Umuntu wanamuhla ulala ngaphansi kakhulu kweminyaka eyikhulu edlule. Ukulala ngaphansi kwamahora angu-6-8 (okuyilokho ososayensi abeluleka ngakho) kuhlotshaniswa nenani elikhulu lezingozi.
Ngisho nangemva kosuku olulodwa lokuntuleka kokulala, kunemiphumela ephawulekayo: ukuwohloka kokunaka, ukubukeka, uba nemizwelo, ucasukile, futhi usengozini yokubamba imikhuhlane ngenxa yokunciphisa ukuzivikela. Kodwa ngokuncipha kwesikhathi sokulala esijwayelekile ukuya emahoreni angama-4-5, kufanelekile ukucabanga ngezizathu futhi ufune isisombululo ngokushesha. Uma ugcina uhlelo olunjalo olungenampilo, liphezulu inani elizokhokhelwa umzimba wakho. Endabeni yokuntula ubuthongo obunzima njalo, ingozi yokuthola isifo sohlangothi iyanda, amathuba okuba nesifo sikashukela nesifo senhliziyo ayanda. Lena idatha yezifundo ezibucayi nezesikhathi eside zososayensi.
Ukulala nenkumbulo
Khumbula, njengengane, sasikholelwa ukuthi uma ufunda isigaba sencwadi ngaphambi kokulala, khona-ke ngakusasa uyosikhumbula kahle? Wake wazibuza: kungani ekuseni eminye imininingwane yosuku oludlule ibonakala iyanyamalala enkumbulweni? Ingabe ukulala kusathinta ikhono lethu lokukhumbula nokukhohlwa?
Kwatholakala ukuthi ubuchopho bethu bulala ezingxenyeni ezithile. Lapho ezinye izindawo zobuchopho zilele, ezinye zisebenza ngenkuthalo ukuqinisekisa ukuthi ekuseni ukwazi komuntu kuhlanzekile futhi kusha, futhi inkumbulo ingamunca ulwazi olusha. Lesi isici sokuqinisa inkumbulo. Phakathi nale nqubo, ubuchopho bucubungula ulwazi olutholwe phakathi nosuku, ludlulisele kumemori yesikhashana luyise enkumbulweni yesikhathi eside, lususe imininingwane engabalulekile, futhi lususe ngokuphelele ezinye izenzakalo, imizwa nedatha. Ngakho, ulwazi luhlelwa futhi luhlungwe ukuze ngesikhathi sokuvuka ubuchopho bukwazi ukubona idatha, futhi inkumbulo isebenza ku-100%. Ngaphandle kokukhohlwa okunjalo kokwaziswa okungadingekile, ngeke kube khona ukukhumbula okubalulekile.
Ukulala nemizwa: umlingo wamahomoni
Angizange ngilale ebusuku futhi ngichithe usuku lonke! Uyajwayela? Uma ungalali ngokwanele, ukucasuka, ukunganaki kanye nesimo sengqondo esibi kuhlupha usuku lonke. Noma lapho kufika ubusika, “siwela ebusika” - umsebenzi uyehla, siya ngokuya sinqotshwa imizwa yokucindezeleka, silala kakhulu.
Ukuncika kokulala nomoya kuyabonakala kithi ngezinga elinembile. Kodwa kuthiwani uma sithi isizathu salesi simo singamaphesenti ayikhulu ngokwesayensi?
I-hormone yokulala i-melatonin, njengoba sesishilo kakade, ilawula izigqi ze-circadian zomzimba futhi ukuhlanganiswa kwayo ngokuqondile kuncike ekushintsheni kokukhanya - okumnyama okuzungezile, i-hormone ikhiqizwa kakhulu. Kubalulekile ukuthi ukwakheka kwayo kuvela kwenye i-hormone - i-serotonin, nayo enesibopho semizwa yethu (ibizwa nangokuthi "i-hormone yenjabulo"). Kuvele ukuthi azinakuba khona ngaphandle komunye nomunye! Uma ingekho i-serotonin eyanele emzimbeni, awulali kahle, ngoba i-melatonin ayinalutho oluvela kuyo, futhi ngokuphambene nalokho - inani elikhulu le-melatonin livimbela ukukhiqizwa kwe-serotonin kanye nezinga lokunaka lehla, futhi isimo sakho sengqondo siba sibi. Nakhu - ukuxhumana phakathi kokulala nomoya ezingeni lamakhemikhali!
I-Serotonin ne-melatonin zifana ne- "yin ne-yang" phakathi kwamahomoni - isenzo sabo siphambene, kodwa eyodwa ayikwazi ukuba khona ngaphandle kwesinye. Futhi umthetho oyinhloko wokushintshaniswa okuvumelanayo kokulala okuzwakalayo nokuvuka okujabulisayo ukulingana kwala mahomoni emzimbeni.
ukulala nesisindo
Uma uzizwa sengathi udla kakhulu ngenxa yokuntula ubuthongo, unjalo. Lokhu kufakazelwa ucwaningo lwesayensi futhi, okubaluleke kakhulu, ngesakhiwo samahomoni womzimba.
Iqiniso liwukuthi ukusetshenziswa kwamandla, ukulala kanye nesifiso sokudla kulawulwa ingxenye eyodwa yobuchopho - i-hypothalamus. Ukulala okufushane noma ukuntuleka kwakho kwandisa ukukhiqizwa kwe-ghrelin “yehomoni yendlala” futhi kunciphisa inani le-leptin, elinesibopho sokuzizwa ugcwele. Ngenxa yalokhu, umuzwa wendlala uqina, isifiso sokudla siyakhula, futhi inani lokudla elidliwe liba nzima kakhulu ukulawula. Ososayensi bahlaziya imiphumela yezifundo ezingaphezu kwe-10 futhi bathola ukuthi ukuntula ubuthongo kulandelwa ukudla ngokweqile ngesilinganiso sama-kilocalories angu-385. Yiqiniso, inombolo ayiyona i-radical, kodwa ngokuntula ubuthongo obuqhubekayo, isibalo siba simangalisa.
Ukulala kwePhytotherapy
Yini okufanele uyenze uma ubhekene nenkinga yokuqwasha noma ukulala okungaphumuli?
Alikho “iphilisi lomlingo” lokuxazulula le nkinga, ngakho wonke umuntu uzikhethela “umsizi” ofanele. Emhlabeni wonke, izinsiza zokulala zingahlukaniswa ngamalungiselelo amakhemikhali noma amakhambi. Kokugcina, ama-herbal teas athandwa kakhulu. Amalungiselelo e-Herbal, ngokungafani nezidakamizwa zokwenziwa, azibangeli ukuthembela nokulutha esigulini. Amakhambi ekhambi anezakhi zokulalisa kancane azosiza ekwehliseni ukukhathazeka, ukucasuka, futhi akhuthaze ukulala okunempilo nokujulile. Ngaphezu kwalokho, ungathatha imikhiqizo esekelwe ezitshalweni kokubili ngaphakathi - itiye, ama-decoctions, ama-infusions, futhi uwasebenzise ngaphandle - njengamabhati anephunga elimnandi.
Izitshalo ezomile, izithelo, ama-rhizomes zinikezwe inqwaba yezinto eziwusizo, amafutha abalulekile, ama-alkaloids, amavithamini, izakhi ezincane kanye nama-macro. Cishe wonke umuntu angakwazi ukuphuza itiye, ngaphandle kwabantu abahlushwa ukungabekezelelani komuntu ngamunye.
Amakhambi amaningi afakazelwe ngokomtholampilo ukuthi ayasebenza. Abantu abanenkinga yokulala, abathatha amalungiselelo ezitshalweni ukuze benze ubuthongo bujwayelekile, baphawule ukwehla okukhulu kwezisusa zangaphandle, ukuqedwa kobuthongo basemini, kanye nokujwayelekile kokulala ebusuku.
Imaphi amakhambi akhuthaza ukulala okuzwakalayo nokunempilo?
I-Valerian. Lesi sitshalo sisetshenziswa ngenkuthalo kusukela ezikhathini zasendulo ukuthulisa isimiso sezinzwa. Iqukethe i-isovaleric acid, kanye ne-alkaloids valerine ne-hatinine. Ehlangene anomphumela opholile wokulalisa. Ngakho-ke, impande ye-valerian isetshenziselwa ukukhulula ubuhlungu bekhanda, i-migraines, ukuqwasha, i-spasms kanye ne-neuroses.
Hop. Kusetshenziswa ama-inflorescence aqukethe i-lupulin. Inomphumela wokuzinzisa kanye ne-analgesic ohlelweni lwezinzwa olumaphakathi, futhi ithuthukisa nekhwalithi yokulala.
I-Oregano. Lesi sitshalo siqukethe ama-flavonoids namafutha abalulekile, ane-antispasmodic, antiarrhythmic and hypnotic effects. Isiphuzo se-oregano sinokunambitha okubabayo kanye nephunga elingavamile.
UMelissa. Esinye isitshalo esiwusizo, amaqabunga aqukethe i-linalol. Lesi sithako sinomphumela opholile, ophumuzayo futhi odambisayo. Ngakho-ke, itiye lilungiswa kusuka ku-lemon balm ukuze kuqabuleke futhi kuthobe umzimba.
I-Motherwort. Umphumela we-hypnotic omnene utholakala ngenxa yokuba khona kwe-stachidrine. Ukusetshenziswa kwe-motherwort kusiza inqubo yokulala. I-Motherwort isetshenziselwa ukuqwasha, i-neurosis, ukucindezeleka, i-VVD, i-neurasthenia.
Kubalulekile ukuqonda ukuthi umphumela wamakhambi umnene, uqoqekile, ujwayelene kakhulu nezigqi zemvelo zomzimba. Zingathathwa ngaphandle kokulimala isikhathi eside, futhi zinhle kubantu abalandela ukudla okunempilo.
Ungathenga ama-phytocollections kusuka kuwebhusayithi yomkhiqizi "Altai cedar"
Landela izindaba zenkampani ezinkundleni zokuxhumana: