Ngaba ukufumana ubuthongo obaneleyo be-REM kubalulekile?

Umxholo

• Yintoni ukulala kweREM?
• Ziziphi iiNzuzo zokulala nge-REM?
• Unokufumana njani ngakumbi ukulala kweREM?
• Uphengululo lwe

Eyona nto ibalulekileyo onokuthi uyenzele umzimba wakho-kanye phezulu ngokusebenza kunye nokutya ngokufanelekileyo-kukufumana ukulala ngokwaneleyo. Izibonelelo zokulala zininzi njengezimvu uninzi lwabantu baseMelika zihlala zibala kade: Iphucula inkumbulo yakho, inqande ukudumba, inceda ukwehla kobunzima, ikwenza ube lula ukunamathela kwizicwangciso zakho zokuzilolonga, kwaye ikuncede uphile ixesha elide.

Kodwa ayisiyiyo nje yokufumana iiyure ezisixhenxe okanye nangaphezulu zokulala ezicetyiswayo yiAmerican Academy of Sleep Medicine (ethi isithathu samaMerika singatshi, BTW). Imalunga nokufumana umgangatho ukulala-kwaye oko kuthetha ukuchitha ixesha elaneleyo leeyure zakho zokulala kubuthongo obukhawulezayo be-eye-eye-movement (REM), isigaba xa uphupha usenzeka. Nantsi into ekufuneka uyazi malunga nomjikelo wakho wokulala, izibonelelo zokulala kwe-REM, kunye nendlela onokubhankisha ngayo ngaphezulu ngexesha elizayo xa ulele.

Yintoni ukulala kweREM?

I-REM lelinye lamanqanaba amane okulala, ucacisa uW.Chris Winter, MD, umbhali we Isisombululo sokulala: Kutheni ukulala kwakho kuphukile kunye nendlela yokuLungisa. "Kukho i-N1, isigaba sokulala esidlulayo apho usuka ekuvukeni uye kubuthongo; i-N2, okanye into esiyithatha njengokulala kancinci; i-N3, okanye ubuthongo obunzulu; emva koko ulale i-REM, utshilo.

I-REM ifumana igama layo ngokuhamba ngokukhawuleza kwamehlo okwenzeka kuyo yonke indawo. Oososayensi u-Eugene Aserinsky, uNathaniel Kleitman, noWilliam C. Dement baba ngabokuqala ukubona ukulala kwe-REM ekuqaleni kweminyaka yoo-1950, utshilo uGqirha Winter. Kwaye kwakubangela umdla ngakumbi kuba bakwaqaphele ukuba kwakungekho phantse nentshukumo evela kuwo wonke umzimba ngeli xesha lokulala. "Ngokwembono ye-physiological, iphantse yangathi ingqondo yakho ivukile kodwa umzimba wakho ukhubazekile-mhlawumbi ukukugcina ungenzi amaphupha akho," utshilo uConor Heneghan, Ph.D., isazinzulu sophando lokulala eFitbit.

Ekuqaleni kobusuku, uya kuba nexesha elide lokulala okunzulu-xa umzimba wakho ulungisa kwaye ukhulisa izicubu, wakhe amathambo kunye nezihlunu kwaye womeleza amajoni omzimba-utsho uHeneghan. Uninzi lwabantu ngokubanzi bafumana umjikelo wokuqala we-REM balale kwimizuzu engama-90 emva kokulala. "Ekuqaleni, ufumana ukugqabhuka okufutshane kwe-REM, kwaye njengoko ubusuku buqhubeka kwaye umzimba usanelisa isidingo sawo sobuthongo obunzulu, uthatha ixesha elide lokulala kwe-REM," utshilo.

Ebudeni bobusuku, udla ngokuchitha malunga neepesenti ezingama-20 ukuya kuma-25 exesha lakho lokulala kwi-REM, kwaye uya kudlula kwimijikelo emine okanye emihlanu yokulala xa ulala ngokwaneleyo. (Idibeneyo: 5 Izibonelelo zezeMpilo ozifumanayo ngokulala uhamba ze)

Ziziphi iiNzuzo zokulala nge-REM?

Izazinzulu zisajonga ukubaluleka kwe-REM, kwaye akucaci ncam ukuba kwenzeka ntoni kwingqondo zethu ngelo xesha, utshilo uGqirha Winter. Ukuhamba kwamehlo okukhawulezayo okumele ukulala kwe-REM kunokwenzeka njengengqondo yethu yokujikeleza ngemifanekiso emitsha yengqondo, ethi, ngokophando olupapashwe kwiphephancwadi. Unxibelelwano lweNdalo, inokuba yinxalenye yokucubungula iinkumbulo ezintsha. Abaphandi bafumanise ukuba i-REM inxulunyaniswa nokufunda ulwazi olutsha kunye nokugcina iindlela ezibalulekileyo ze-neural.

"Ngexesha lokulala, ingqondo yakho luhlobo lokuphindaphinda izinto ezithile okhe weva ngazo kwaye uzama ukuqonda ukuba ingabeka loo mava kwimemori yakho yexeshana okanye yexesha elide-okanye ulibale ngayo," utshilo uGqirha Winter. . "Ngokungafani nokulala ubuthongo obunzulu, obuxhalabele ngokwenene ukuphumla nokubuyiselwa, ukulala kwe-REM kuninzi enokuyenza ngokugxininisa, ukugxila, ukudibanisa imemori kunye nokuqonda intlungu."

Izifundo zibonise ukuba ukunqongophala kokulala kwe-REM kunokuchaphazela imemori yakho, ukungcola kunye neemvakalelo zakho, kuchaphazele ukusebenza kwakho kwengqondo, kunye nokujija ngokutsha kweseli. Ngokucacileyo, loo nto inokuchaphazela usuku lwakho lomsebenzi, kodwa inokuphinda ikhuphe ukusebenza kwakho kwezemidlalo, iyenze kube nzima ukwenza imisebenzi entsonkothileyo, utshilo uGqr. Winter. Ungayichazanga, ukuba imeko yakho isendlwini yangasese, enokubeka isikhubekiso esinzulu kwisikhuthazo sakho sokuzilolonga.

Ukuqonda ubuhlungu kudibaniswe nokulala kwe-REM. UGqr. Winter uthi: “Khawube nomfanekiso-ngqondweni wabantu ababini [bonzakele] ngokufanayo edolweni, kodwa omnye umntu ulala kamnandi nge-REM aze omnye angalali. "Umntu ongalali kakuhle uya kuqonda ukuba intlungu imbi kakhulu. Inxulumene nendlela ubuchopho bethu obungena ngayo ukuvuselela." (Eyeleleneyo: Ngaba Intlungu Yemisipha Luphawu Olulungileyo okanye Olubi?)

Unokufumana njani ngakumbi ukulala kweREM?

Into yokuqala onokuyenza: Fumana ngakumbi zizonke lala. Umndilili waseMelika ulala iiyure eziyi-6.8 ngobusuku, ngokutsho kweGallup poll-kunye neepesenti ezingama-40 zingena ngaphantsi kweeyure ezintandathu. "Ukuba unesithuba sokulala iiyure ezine, ezintlanu, okanye iiyure ezintandathu kuphela, ngokulala kwendalo uza kufumana ipesenti ephezulu yobuthongo obunzulu kunye nepesenti esezantsi yeREM yokulala," utsho uHeneghan.

Kodwa imikhwa yakho yokulala nayo ibalulekile. "Abantu abalala ngokungaqhelekanga bathanda ukulala ngaphantsi komndilili, kwaye bathande ukubona umjikelo we-REM kunabo bahlala rhoqo kunye nococeko lwabo lokulala," utsho uHeneghan. (Kungoko amaxwebhu okulala ecebisa ngokuzama "ukubuyisela ubuthongo obulahlekileyo" ngeempelaveki.)

Kwisifundo se-2017 sisebenzisa idatha evela kwizithambisi ezingaphezulu kwesigidi se-Fitbit, abaphandi bafumanise ukuba ngelixa ukulala ixesha elide kungakhokelela ekufumaneni ubunzulu kunye nokulala kwe-REM, ukulala iiyure ezisixhenxe ukuya kwezisibhozo kukunika ipesenti yexesha elidityanisiweyo kwezi zigaba. (I-Fitbit ilandelela izinga lentliziyo yakho, ehlala i-spike ngexesha le-REM njengoko umzimba wakho uphendula ngokwenene kwiimeko zengqondo yakho, uthi u-Heneghan.) Ukuvuka kwangaphambili kunesiqhelo kwaboniswa ukuba kuchaphazele ipesenti yokulala kwe-REM oyifumanayo.

Okokugqibela, sukusebenzisa iglasi yewayini okanye iibhiya ezimbini njengekratshi yokuwela (okanye ukuhlala) ulele. UGqirha Winter uthi: “Utywala buyabucinezela ubuthongo beREM. "Amanye amayeza anokuyicinezela, nayo, njengamayeza aqhelekileyo esiwasebenzisayo kuxinzelelo. (Okunxulumene: Ngaba ubusazi ukuba kukho iintlobo ezi-4 ezahlukeneyo zoxinzelelo?) Ke thetha nogqirha wakho malunga nayo nayiphi na imigqaliselo oyithathayo ukuba ' sixhalabele ukulala kwakho. "

Eyona nto unokuyenza? Namathela kwishedyuli, kwaye wenze ixesha lezo yure ezisixhenxe ukuya kwezisibhozo ukuze ingqondo yakho ikwazi ukuhamba kuyo yonke imijikelo efanelekileyo yokulala. Awuzukuonwabela kuphela ukulala ubusuku obungcono, kodwa iyakunceda ukuba iintsuku zakho zihambe kakuhle.

Uphengululo lwe