Obu bobona bude buphezulu bokulala kakuhle

Umxholo

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[obona buthongo bugqwesileyo bobude bokulala] Ukulala kwakho kusenokuyonakalisa impilo yakho: Abantu abalala imizuzu engama-60 okanye ngaphezulu ngemini banomngcipheko wama-46 onyukileyo wokufumana isifo seswekile, ngelixa ixesha elifutshane lokulala ngeyure okanye ngaphantsi ngosuku. Ukunyusa umngcipheko wesifo, ngokophando olusandula ukwenziwa kwintlanganiso yonyaka ye-European Association for the Study of Diabetes.

Ngelishwa, esi ayisosifundo kuphela kwi-I.D. Unxibelelwano phakathi kokulala ixesha elide kunye neengozi zempilo. Uphando lufumanise ukuba ukuchitha ixesha elininzi kumhlaba we-Z emini kunxulunyaniswa nomngcipheko wokwanda kwesifo sentliziyo, isifo semetabolism, isifo sesibindi, kunye nokufa.

Umcimbi ochaphazela impilo yakho unokulala kwisizathu sokuba uzive ulele kakhulu emini, utshilo uW. Christopher Winter, MD, ugqirha we-neurologist kunye nonyango lokulala e-Charlottesville Neurology nakwi-Sleep Medicine eVirginia. Umzekelo, ubuthongo bokulala apho uyeka ukuphefumla imizuzwana eliqela ngexesha ukuya kumakhulu amaxesha ngobusuku bonke-kunokuchaphazela umgangatho kunye nobungakanani bokulala kwakho. Imeko inokuwonyusa umngcipheko wokubulawa kwemicimbi yezempilo kubandakanya ukutyeba, isifo seswekile, isifo sentliziyo, ukubetha, nokunye okuninzi. Ukongeza, ukuba nomkhwa wokuthatha ixesha elide emini kunokuchaphazela ukukwazi kwakho ukulala kakuhle ebusuku, ngoko unokungena kumjikelo apho ungalali ngokungapheliyo, oye waboniswa ukuba uthatha i-toll yakho. impilo, uyongezelela.

Ngoko lobuphi ubude obufanelekileyo bokulala? Ubusika bucebisa ukunciphisa ubuthongo basemini ukuya kwimizuzu engama-20 ukuya kwengama-25 kwaye uyihlelele kwangoko ngemini, ngaphambi kwentsimbi yoku-1. "Ngelo xesha longeza ebuthongweni obudlulileyo kunokuba uthabathe ebuthongweni obuza kubufumana ngobo busuku," utshilo. Kwaye umqobo wemizuzu engama-20 ukuya kwengama-25 ukuthintela ukuba ungene kumanqanaba anzulu obuthongo, anokukushiya uziva ungonwabanga endaweni yokufumana amandla xa uvuka. "Cinga malunga nokulala ngaphezulu njenge-snack kunokutya," utsho.

Ukuba uhlala uziva ulele kakhulu emini kangangokuba i-20 yemizuzu yokulala ayonelanga ukubeka i-pep kwinqanaba lakho, yenza idinga kunye nogqirha wakho. Unokuba nomcimbi onzima ngakumbi ochaphazela ukulala kwakho ebusuku onokuthi ubeke impilo yakho emgceni, utshilo uBusika.

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