Imikhwa yangokuhlwa ngokuhlwa okungcono

Umxholo

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Ukusuka "seta i-alam yakho kwelinye icala legumbi" ukuze "utyale imbiza yekofu kunye nesibali-xesha," mhlawumbi uvile ngesigidi samacebiso ongazibetheli ngaphambili. Kodwa, ngaphandle kokuba ungumntu wenene wasekuseni, ukuvuka nokuba yeyure enye ngaphambi kwesiqhelo kunokuziva kungenakwenzeka. Oku ikakhulu kungenxa yokuba iintaka zakuqala kunye nezikhova zasebusuku (ziyintoni iintaka kunye newotshi ejikelezayo, kunjalo?) Zinamaxesha ahlukeneyo, utshilo uMichael Terman, Ph.D., unjingalwazi wezonyango lwezengqondo kwiYunivesithi yaseColumbia kunye nombhali-mbhali Cwangcisa i-Clock yakho yangaphakathi. Iqela leemithambo-luvo ezikwi-suprachiasmatic nucleus (SCN) yengingqi yokusebenza kwengqondo yakho yehypothalamus njengewotshi yomzimba womzimba wakho, uyixelela ukuba uvuke nini okanye ulele nini. Kwaye, ngelixa useto lwakho olungagungqiyo kukholelwa ukuba ubukhulu becala yimfuza, wena unako zisete ngokutsha ngomzamo omncinci-okulula kakhulu kunokudlula ebomini kwitanki yokulala engenanto.

Ke, ukuba uzama ukuvuka kwangethuba ngaphandle kokwenza usuku lwakho lonke lube lusizi, kufuneka uhambise amaxesha akho okufika ebhedini kunye nawokuvuka ngemizuzu eli-15, utsho uStephanie Silberman, Ph.D., umfo i-American Academy of Sleep Medicine kunye nombhali we Incwadi yokuSebenza yokuLala. Uninzi lwabantu luyalibala ukuba ukuvuka kwangoko, kuya kufuneka ulale kwangoko. Imalunga nokutshintsha iwotshi yakho ejikelezayo, ungafundi ukulawula ngokulala kancinci.

Kuya kuthatha ixesha elingakanani ukulungelelanisa i-tweak nganye yemizuzu eli-15 ubukhulu becala kuxhomekeke kwewotshi yakho ejikelezayo kunye nokuba iguquguquka kangakanani. I-FYI, izikhova zasebusuku zilunge ngakumbi ekuziqhelaniseni neenguqu zokulala, utshilo uW. Christopher Winter, MD, umlawuli wezonyango kwiziko laseMartha Jefferson Hospital Sleep Medicine Centre. Ubusika busebenza namaqela ezemidlalo oqeqeshiweyo ukuphucula ukusebenza kwabo kokulala.

Kubalulekile ukukhumbula, nangona kunjalo, ukuba kungakhathaliseki ukuba umzimba wakho useto-okanye ixesha uvuka-kuyinto eqhelekileyo ukuzonda ubomi kwimizuzu yokuqala engama-20 ukuya kwisiqingatha seyure emva kokuba uvule amehlo akho alele. Abaphandi babiza elo xesha "kukulala," utshilo uSilberman. Ngokusisiseko, lixesha apho umzimba wakho uhamba khona, "Ugh, kulungile, ndicinga ukuba kufanelekile ukuba ndivukile." Ke, ukuba uyaliqalekisa ilizwe xa ialam yakho icimile, oko akuthethi ukuba iinzame zakho ezinamehlo aqaqambileyo kunye ne-bushy-tailed ziyisilele kuwe.

Ukulungele ukuba ngumntu wakusasa? Ekubeni iwotshi yakho ye-circadian ibekwe ubukhulu becala ngokuvezwa kukukhanya, ubushushu bomzimba, umthambo, kunye nokutya, ezi ngcebiso zilandelayo zixhaswe yisayensi ziya kukunceda ubhale ubuthongo obusemgangathweni ngelixa ulungelelanisa ezo nguquko zemizuzu eyi-15 ukuya kumaxesha angaphambili okulala kunye nokuvuka. Intsasa yakho engcono ilindele.

[Funda ibali elipheleleyo kwiRefinery 29!]

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