Ubugcisa Bokungqengqa Kakuhle

Umxholo

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Ukuba awukalali ngokwaneleyo ukusukela kwikholeji (ewe, khumbula loo mihla?), Lixesha lokuba ubuyele kumkhwa-ngakumbi ukuba usandula ukutsala kufutshane okanye usebenze ubusuku bokutshintsha.

Ukulala nje kwemizuzu engama-30 kunokuguqula iziphumo ezibi zempilo zobusuku obungalali kakhulu, ngokutsho kophononongo olutsha olupapashwe Ijenali yeClinical Endocrinology & Metabolism. Abaphandi baseFransi balinganisela ixesha lokulala kwabantu kwiiyure nje ezimbini (ouch!) kubusuku obubini obahlukeneyo; Emva kobunye ubusuku bokungalali, aba bafundi babekwazi ukuthatha ikhefu elifutshane ezimbini (enye ekuseni, enye emva kwemini).

Emva kobusuku bokulala kancinci, abathathi-nxaxheba babonisa iimpawu zempilo ezimbi kwangaphambili: babenamanqanaba aphezulu e-norepinephrine, ihormone ebangelwa luxinzelelo enyusa ukubetha kwentliziyo, uxinzelelo lwegazi, kunye neswekile esegazini, kunye namanqanaba asezantsi eproteni yomzimba. I-IL-6, ebonisa ukuba ukuxhathisa kwabo kwiintsholongwane kwacinywa. Kodwa xa abathathi-nxaxheba bekwazi ukulala, i-norepinephrine yabo kunye ne-IL-6 amanqanaba abuyele ngokuqhelekileyo. (Aba bantu badumileyo balishumi abathanda ukulala baya kukubonisa ukuba kwenziwa njani ukulala.)

Uphando lwangaphambili lufumanise ukuba i-naps inceda ukonyusa ukuphapha kwakho, ukuphucula ukusebenza, kunye nokunciphisa iimpazamo-zonke izizathu sikulungele ukubuyela kwi-naptime bandwagon. ngoku. Kodwa phambi kokuba urhubuluze phantsi kwedesika yakho (okanye kwisitulo sangasemva semoto yakho, okanye ebhedini yakho, okanye intloko iye kwelinye lamagumbi apholileyo kwihlabathi liphela…) khumbula oku: kugcine kufutshane (imizuzu engama-30, ubuninzi), kugcine kwangexesha (kufutshane kakhulu nexesha lokulala kwaye uya konakalisa ukulala kwakho ngokulandelayo), kwaye ucofe ukukhanya kunye nengxolo kangangoko unako. Ngoku, phuma uye snuza!

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