Njani kwaye kutheni ubhubhane weCoronavirus ethumela ukulala kwakho

Umxholo

• Iziphumo zeCoronavirus Ebuthongweni
• Unengxaki yokulala-kwaye ulale.
• Uyafumana Kaninzi lala.
• Indlela yokwenza ukulala kube kwindawo ephambili- kwaye kutheni kufanele
• Uphengululo lwe

Xa singekho phakathi kwendyikitya yokulala, ukulala ngokwaneleyo ebusuku kuye kube ngumceli mngeni. Amaziko eSizwe ezeMpilo (NIH) axela ukuba malunga ne-50 ukuya kwi-70 yezigidi zabantu baseMelika banengxaki yokulala okanye yokuvuka.

Kodwa ngoku ubomi bethu buphakanyiswe ngokupheleleyo yingxaki ye-COVID-19, ukulala kwethu kuthatha ukubetha okukhulu (amaphupha angaqhelekanga, nabani na?). Nokuba lixhala lokusulelwa yintsholongwane okanye uxinzelelo lokuphulukana nomsebenzi, zininzi izizathu zokuba ungalala kakuhle.

"Lo bhubhani sisiganeko esingazange senzeke ebomini bethu," utshilo uAlcibiades J. Rodriguez, MD, umlawuli weZiko lokulala le-NYU Langone. "Wonke umntu uphendula uxinzelelo ngendlela eyahlukileyo. Abanye abantu bafumana iintloko, abanye badla, kwaye abanye abantu bahlakulela ukulala, umzekelo."

ImiGangatho yokulala, indawo ezimeleyo yeendaba zokulala eqhutywa ziingcali zempilo, isandula ukupapasha i-coronavirus kunye novavanyo lokulala, apho bacele abantu abadala abayi-1,014 baseMelika ukuba bagcwalise iphepha lemibuzo malunga nemikhwa yabo yokulala ukusukela oko kwaqala ubhubhani we-coronavirus. Ngokweziphumo zophando, iipesenti ezingama-76.8 zabathathi-nxaxheba bathi ukuqhambuka kwecoronavirus kuchaphazele ubuthongo babo, kwaye iipesenti ezingama-58 zabaphenduli bathi balala ubuncinane iyure enye ngaphantsi busuku ngabunye xa kuthelekiswa nangaphambi kokuba kuqale uqhushululu.

Iziphumo zeCoronavirus Ebuthongweni

Amanqanaba oxinzelelo aye aphakamileyo kakhulu ngenxa yeenkxalabo zempilo, uxanduva lwentsapho, kunye nobunzima bezemali, utsho uFariha Abbasi-Feinberg, MD, umlawuli weyeza lokulala kwi-Millennium Physician Group e-Fort Myers, eFlorida, kunye ne-neurologist kwibhodi ye-American Academy of Sleep Medicine. Abalawuli. "Nawuphi na uxinzelelo unokuchaphazela ukukwazi kwakho ukulala okanye ukuhlala ulele, kwaye ngokuqinisekileyo sikumanqanaba oxinzelelo oluphezulu kakhulu, utshilo uGqirha Abbasi-Feinberg. "Akumangalisi ukuba abanye abantu baye bavelisa imiba yokulala."

Ngapha koko, ubhubhane we-COVID-19 ube nefuthe elikhulu kubuthongo kangangokuba abaphandi baqala ukufunda iziphumo zalo. UMelinda Jackson, Ph.D., ongumhlohli ophakamileyo ojolise ekuphazamiseni ubuthongo e-Turner Institute for Brain and Mental Health kwiYunivesithi yaseMonash eMelbourne, e-Australia, uqhuba esinye sezifundo zokuqala malunga nefuthe lobhubhane we-COVID-19 ukulala nokulala. (Bhalisa apha ukuze uthathe inxaxheba.)

"Sinomdla wokugqiba iimpembelelo zoluntu ze-COVID-19 kunye nokuzimela wedwa ebuthongweni, amanqanaba oxinzelelo kunye nemeko," utshilo uJackson. "Sinomdla ngakumbi ekuqondeni ezi ziphumo ngenxa yokusebenza ekhaya kunye notshintsho emsebenzini kunye nokhuseleko lwezemali. Sinethemba lokujonga ukuba ubhubhani we-COVID-19 ukuchaphazela njani ukulala kunye nokusebenza kwengqondo kumntu ngamnye, nokuba ingaba Kukho izinto ezithile, ezinje ngechronotype, ukomelela, ubuntu, kunye nesizungu, ezinokukhusela ukulala, okanye, enyanisweni, zibe yingozi, utshilo.

UJackson uthi iziphumo zokuqala zibonisa ukuba malunga neepesenti ezingama-65 zabaphenduli baxela uxinzelelo oluphakathi ukuya phezulu malunga nemeko yabo yezemali. “Kwakhona kubonakala ngathi abo bebesele benomcimbi wempilo yengqondo osele ukho basokola ngakumbi kubuthongo babo ngoku, ke aba ngabantu ekufuneka sibajongile ukuze bangenelele,” utshilo. (Idibeneyo: Yintoni i-ER Doc efuna ukuba uyazi ngokuya kwisibhedlele seCoronavirus RN)

Ayililo nje uxinzelelo kunye noxinzelelo olujikeleze i-coronavirus enokuthi ikugcine uphaphile ebusuku. Ubhubhane unyanzelise abantu baseMelika- kunye nezigidi kwihlabathi liphela-ukuba babekwe bodwa, okuchaphazela nokulala kwakho. Inkxaso kwezentlalo yi-zeitgeber yendalo (isilawuli sesingqisho esijikelezayo), kodwa ukuvalelwa yedwa kusigcina sikude nosapho kunye nabahlobo. "Isigqi sethu sokulala se-circadian sixhomekeke kakhulu ekukhanyeni kwelanga, kodwa kuhambelana nokusebenzisana kwentlalo kunye namaxesha okutya-ngoko ukuphazamisa oku kuya kuphazamisa ubuthongo," kusho uDkt Rodriguez.

Ngelixa kungekho buhlobo ngokuthe ngqo phakathi konxibelelwano lwasentlalweni kunye nesingqisho se-circadian, uGqirha Abbasi-Feinberg uthi zikhona ezinye iiwotshi zebhayiloji emzimbeni, njengokutya, ukwenza umthambo, kunye nokuthatha amayeza, achaphazela isingqisho sakho se-circadian. "Xa uhlala nabanye, kulapho uhlala utya kwaye usela (cinga ngokuthatha isidlo sasemini kunye nabantu osebenza nabo okanye ukuya kudla isidlo sangokuhlwa nabahlobo), kodwa ukuba uzihlalela wedwa ekhaya, uhlala utya usele nanini na xa uziva ngathi, nto leyo inokuchaphazela isigqi sakho se-circadian," utshilo. (Jonga: Zithini iimpembelelo zengqondo zokuphambuka kweNtlalo?)

Ngaphezu koko, ukungachithi ixesha elininzi ngaphandle kuthetha ukuba usenokungafumani ukukhanya okuninzi ukulawula umjikelo wakho wokuvuka. "Ukuba awufumani ukulingana kokukhanya ngexesha elifanelekileyo losuku, ngakumbi ukukhanya kwasekuseni, oko kunokuchaphazela ukuseta kwakhona iwotshi yakho yangaphakathi yebhayoloji," utshilo uJackson.

Oko kuthethiweyo, nazi ezinye zezona ndlela ziqhelekileyo ubhubhani we-coronavirus unokuthi uphazamise ubuthongo bakho- okanye ngcono okanye mbi.

Unengxaki yokulala-kwaye ulale.

Ukuba uyajula kwaye ujike ngakumbi ebhedini, awuwedwa. Uvavanyo lweMigangatho yokulala lubonakalise ukuba kwiipesenti ezingama-48 zabathathi-nxaxheba, uxinzelelo olujikeleze ubhubhane we-coronavirus yeyona ndawo iphambili ekulaleni. UGqr. Rodriguez uthi: “Ukuphuthelwa sisigulo esinganyangekiyo esinokusilawula kodwa singanyangeki ngokupheleleyo. "Le meko inokubangela ixhala, lona ngokunokwalo linxibelelene nokuqaqanjelwa bubuthongo. Nabantu abanokuqala koxinzelelo banokubonakalisa ukungalali." (Nazi iingcebiso ezimbalwa malunga nendlela yokulala ngcono noxinzelelo.)

Unokuba uhlangabezana nokulala okungafaniyo kunye nokulala ngokungaqhelekanga ngeli bhubhane, utshilo uGqirha Rodriguez. Kuqhelekile ukuvuka ezinzulwini zobusuku (wonke umntu uvuka kube kanye okanye kabini ubusuku ngabunye imizuzwana embalwa) kuba ujikeleza ngokwamanqanaba amane okulala yonke imizuzu engama-90 ukuya kweli-120. Amanqanaba amabini okuqala (i-NREM1 kunye ne-NREM2) kuxa ulala kancinci kwaye unokwazi ukuvuswa bubushushu begumbi lakho, umzekelo, kodwa kufuneka ukwazi ukuphinda ulale. Iba ngumcimbi ukuba awukwazi ukubuyela ebuthongweni. "Ukungena kwi-REM kwaye uphume kwi-REM kuxa unokuba nokuvuka, kodwa abantu abaninzi abakhumbuli oku kuvuka," utshilo uGqr Abbasi-Feinberg. Ngethuba nje uziva ulungile ngosuku olulandelayo, ke ezi zivuko aziyongxaki, utshilo.

Ukuba awukwazi ukuphinda ulale, kufuneka ujongane nogqirha wakho. Yintoni enokunceda ukunciphisa ukuvuswa kwexhala le-coronavirus kukuseta ixesha lokulala elingapheliyo elingabandakanyi ukubukela iindaba okanye ukuskrola kwifowuni yakho. Ukuhlala usexesheni ngeendaba ze-COVID-19 kubalulekile, kodwa uGqr. Abbasi-Feinberg ucebisa ukubekela bucala ixesha lokuqhawula. “Zama ukunqanda izinto zombane kwimizuzu engama-90 yokugqibela phambi kokulala kwaye ngokuqinisekileyo ucime izaziso kwizixhobo zakho,” utshilo. Uphononongo lubonisa ukuba ukukhanya okuluhlaza okwesibhakabhaka okuphuma kwiifowuni, iiTV, kunye neekhompyuter kuchaphazela kakubi ubuthongo (kunye nolusu lwakho, FWIW). UGqirha Rodriguez uthi: "Ndicebisa ukubukela iindaba kube kanye okanye kabini ngemini-kusasa nasemva kwemini-kwaye uphephe iindaba zasebusuku." "Oku kuyakunceda ngokulungiselela ukulala." (Idibeneyo: Ezi Mbono zooSaziwayo kunye namaBali okulala aya kukuLalisa ukuba ulale ngaphandle kwexesha)

Uyafumana Kaninzi lala.

Ngelixa ukulala kancinci kubonakala kuyinto eqhelekileyo ngexesha lobhubhane, abanye abantu babamba i-zzzs ngakumbi. UJackson uthi iziphumo zokuqala ezivela kwisifundo sokulala kwiYunivesithi yaseMonash zibonisa ukuba abanye abantu baxela ubuthongo obungcono kunye nobhubhane. “Kukho abanye abonwabileyo kwinto yokuba akufuneki bavuke ngexesha elimiselweyo suku ngalunye kwaye balala ngakumbi,” utshilo uJackson. "Ngapha koko, abanye abantu abanokungalali kakuhle okanye ukulibaziseka kukungalali kakuhle, ngoku balala bhetele, ngoku xa kuphelile ngoxinzelelo lokuba bavukele isikolo okanye umsebenzi," ucacisa uJackson. (Ukulibaziseka kokungalungi kwesigaba sokulala sisiphazamiso sokulala esingahambi kakuhle apho indlela yakho yokulala ilibaziseka iiyure ezimbini okanye nangaphezulu kwindlela yokulala yesiqhelo, ebangela ukuba ulale kamva kwaye uvuke kamva, ngokweKliniki yaseMayo.)

UGqr. Abbasi-Feinberg uthi ezinye zezigulane zakhe zilala kakhulu ngenxa yokuba akusekho mfuneko yokuba ziphume ngokukhawuleza ebhedini kwaye zihambe ukuya eofisini. “Ngexesha elininzi lotyelelo lwam lomnxeba, abaguli bandixelela ukuba bafumana iyure eyongezelelweyo okanye ezimbini, kwaye bayavuma ukuba baziva behlaziyekile kwaye bephaphile,” utshilo.

Nantsi ingxaki: Abanye abantu banokuhlala emva kwexesha besazi ukuba banokulala ngaphezulu, kodwa oko kwenza ukuba kubuyele kwinkqubo yesiqhelo enzima. UGqirha Rodriguez uthi: "Zama ukugcina iishedyuli zakho zokulala njengesiqhelo njengoko kunokwenzeka, uqaphele into ebilahlekile." "Kufuneka uzame ukunamathela kubungakanani obuqhelekileyo bokulala, obuyisixhenxe ukuya kwiiyure ezilithoba ebusuku. Ngeeyure ezisixhenxe, abaninzi abantu banokusebenza kwi-90-95 ipesenti yomthamo wethu, "utsho.

Ugqirha Abbasi-Feinberg ukwacebisa ukuba unamathele kwishedyuli yokulala rhoqo ukuze ugcine umzimba wakho usebenza ngokusemandleni. "Sonke sinewotshi yangaphakathi yebhayoloji kwaye iinkqubo zethu zisebenza kakuhle ukuba sihlala silungelelanisiwe nesingqi sethu se-circadian. Eli lelona xesha lilungileyo lokusebenza kwimikhwa yakho yokulala kwaye usete iindlela zekamva," utshilo. Ngokuphathelele ukuthatha i-naps, uGqirha Abbasi-Feinberg uthi kulungile ukuba ulale ukuba nje akukuthinteli ukuba ulale ebusuku. Zifanele zibe mfutshane-imizuzu engama-20 ngaphezulu.

Kwelinye icala, ukuba ufumana ubuthongo obaneleyo ngokwaneleyo ebusuku kodwa usaziva udiniwe kakhulu ngosuku olulandelayo, uGqirha Abbasi-Feinberg uthi inokuba yiflegi ebomvu yesifo sokulala okanye imeko yezonyango, njengengxaki ye-thyroid. "Xa umntu enethuba lokulala kwaye afumana okwaneleyo, kufuneka azive ehlaziyekile," ucacisa. "Ukuba abenzi njalo, kulapho into iqhubeka khona. Kukho iintsuku apho usenokuziva udiniwe kancinci emva kokuphumla kamnandi ebusuku, kodwa ukuba uhlala uziva udiniwe, kuya kufuneka kuvavanywe." Kungenzeka ukuba imeko yokuphefumula yokulala, eyona nto ibangela ukulala nokukhathala. Ukwaphawula ukuba ngeli xesha loxinzelelo olukhulu, kukho amaqondo amaninzi oxinzelelo, kwaye abanye abantu abanokudakumba banokuziva bediniwe kakhulu.

Indlela yokwenza ukulala kube kwindawo ephambili- kwaye kutheni kufanele

Nokuba unengxaki ekubambeni ngamehlo okanye cha, eyona nto ungayenza xa ulele ngeli xesha lokulandela kukulandela inkqubo ekuvumela ukuba ufumane iiyure ezisixhenxe ukuya kwezisithoba zomgangatho wokulala ixesha. Kwaye nantsi isizathu sokuba ufanele: "Izifundo ezininzi zibonise inzuzo yokulala kakuhle ebusuku kwi-immune system. Ezinye i-cytokines ziye zadibaniswa ne-NREM, i-aka non-rapid eye movement sleep, "kusho uDkt Rodriguez. "IiCytokines zizinto eziguqula ukuphendula komzimba kwaye zinokuchaphazeleka kukungalali," ucacisa. Ngexesha lesigaba 3 sokulala kwe-NREM, ekwabizwa ngokuba bubuthongo bokuhamba kancinci, uphando lubonisa ukuba iihormone zokukhula ezingaphezulu, njengeprolactin-enceda ekukhuseleni- ziyakhululwa kwaye amanqanaba e-cortisol anciphile, ukudala indawo efanelekileyo yokuba iiseli zomzimba zihlasele iintsholongwane , utshilo uGqirha Abbasi-Feinberg. Eli nqanaba lokulala kuxa umzimba wakho ungena kwimeko yokubuyisela kwimeko yesiqhelo ukuphilisa nokulungisa. (Kwaye oko kubandakanya ukulungisa izihlunu emva kokuzilolonga okunzima.)

Ngaphezu koko, ii-cytokines ziveliswa kwaye zikhutshwe ngexesha lokulala, ngoko xa ungalali ngokwaneleyo, umzimba wakho uvelisa ii-cytokines ezimbalwa, ezinokukubeka emngciphekweni wezifo, ngokutsho kweNational Sleep Foundation. Yiyo loo nto uhlala ungenwa yingqele ngakumbi kwaye ube namava okugula ixesha elide xa ungalali ngokwaneleyo. UGqr Abbasi-Feinberg uthi: “Sonke siye saziva sisozela xa sigula. "Kutheni kunjalo? Kuvela ukuba xa sisilwa nosulelo, ukulala kunokuba yindlela yendalo yokuvumela umzimba wethu ukuba uncede ukulwa nosulelo."

Ubuthongo bukwabalulekile ekuphuculeni isimo sakho sengqondo kunye nokuthintela izigulo zengqondo. Abantu abanesifo sokungalali amaxesha angama-10 kunokwenzeka ukuba babe noxinzelelo lweklinikhi kunye namaxesha ali-17 ngakumbi okuba noxinzelelo lweklinikhi kunabo balale ngokwesiqhelo. (Idibeneyo: Indlela yokuNyanga yoLwazi lokuziphatha "waphilisa" ukulala kwam)

Apha, iingcaphephe zabelana ngezinye iindlela onokuqalisa ngazo ukusnuza ngcono ngokuhlwanje.

Vuka kwaye ulale ngexesha elifanayo yonke imihla. Ukuseka indlela yokulala yokulala kuya kukunceda ugcine imeko yesiqhelo xa ezinye izinto zingaphaya kolawulo lwakho. Ngaphezu koko, ukulala kunye nokuvuka ngexesha elifanayo rhoqo ekuseni nasebusuku kuya kukunceda unamathele kwisigqi sakho se-circadian, esiya kukunceda ube nemveliso ngakumbi emini. (Jonga: Zonke iZibonelelo zokuSebenza ngokuSasa) Kuyanceda ukucwangcisa isikhumbuzi kwifowuni yakho ukuze wazi ukuba uza kuqala nini ukusebenzisa i-elektroniki phantsi kwaye utyibilike kwii-PJs ezithile. Xa uphuma ebhedini kusasa, uGqr.Rodriguez ucebisa ukuba uhambe ngaphandle ukuze ufumane ukukhanya okungaphezulu kwaye ucofe kwimithambo ethile (abaqeqeshi kunye nezitudiyo zibonelela ngeetoni zokuzonwabisa simahla ngoku). Njengokuvula i-injini yemoto, oku kuya kunceda ukuba umzimba nengqondo yakho ihlaziyeke ngolu suku.

Ukunciphisa utywala kunye ne-caffeine. Ungavumeli ii-Zoom zakho zokuzonwabisa ziphume esandleni-ngapha koko, uphando lubonisa ukuba i-vino eninzi inokuyicinezela i-hormone yokulala i-melatonin. "Ukusela utywala kakhulu ebusuku kunokubangela ukuhlukana kokulala kwaye emva koko udinwe ngosuku olulandelayo. Emva koko uhlawule ngokulala emini, kwaye kudala le ngqungquthela ekhohlakeleyo, "kusho uDkt Rodriguez. Kunqande ukugqithisa kumkhwa wakho omtsha wekhofi waseDalgona ngokungasebenzisi icaffeine iiyure ezintandathu ukuya kwezisibhozo ngaphambi kokulala, utshilo uGqirha Abbasi-Feinberg. Khumbula, i-caffeine ayikho nje kwikofu-kwitshokolethi, iti, kunye nesoda, nayo.

Musa ukwenza umsebenzi ebhedini. Ukusebenza ekhaya kunokuba lucelomngeni ngeli xesha lokuvalelwa, kwaye ngelixa oko kuthetha ukuba kuya kufuneka wenze umsebenzi kwigumbi lakho lokulala, kuya kufuneka ukuphephe ukuwenza ebhedini. UGqr Abbasi-Feinberg uthi: "Gcina ibhedi ukuze ulale kunye nobudlelwane obusondeleyo." "Nokuba 'iofisi' ikwigumbi lakho lokulala, misela indawo eyahlukileyo. Thatha ikhefu rhoqo ukuze uvuke uhambe."

Ukuxinezeleka ngaphambi kokulala. UGqr Abbasi-Feinberg ulandela ukucamngca okukhokelwayo ngeeapps kwifowuni yakhe. "Nangona ndihlala ndisithi ukunqanda i-elektroniki xa sele kusondele ixesha lokulala, kukho iindlela zokulungisa izixhobo zakho zokunciphisa ukukhanya ukuze sisebenzise obu buchwepheshe ukusinceda silale," utshilo. Ukuphulaphula umculo opholileyo okanye iipodcast nako kunokunceda.

Yiba nobubele kuwe. Asinguye wonke umntu ofuna ukuphuma kolu bhubhane lusandul 'ukwenziwa. Kulungile ukwamkela inyaniso yokuba lixesha elinzima...kumntu wonke, kuquka nawe. Sukuzifaka kuzo zonke izinto ezintsha ozonwabisa ngazo, iividiyo zokupheka, kunye nokuzivocavoca okuthunyelwa ngabahlobo bakho kwi-Instagram. Oku kuyinto entle kubo, kodwa kudala uxinzelelo ngakumbi kwabo basokolayo, utshilo uGqirha Abbasi-Feinberg. "Akunyanzelekanga ukuba siphume kulo bhubhane 'ngcono kunangaphambili.' Masiphume sisempilweni kangangoko sinakho kwaye oko kubandakanya impilo yomzimba neyomphefumlo. "

Hlala uqhagamshelwe. Ngenxa yokuba ukude ekuhlaleni, oko akuthethi ukuba kuya kufuneka uluphephe lonke unxibelelwano nosapho kunye nabahlobo. Joyina iklasi yokuzilolonga kwaye ujonge rhoqo nabantu obathandayo. Oku kubekelwa bucala kungenza impilo yakho kunye nobudlelwano buhle. Unxibelelwano lwasentlalweni luya kuyomeleza imimoya yakho, kwaye, luze, luncede ngokulala. “Kukho ukukhanya ekupheleni kwetonela, ke kufuneka sizame ukuthatha izinto ezilungileyo kusuku ngalunye kwaye sigxile kwinto esinokuyenza apha ngoku,” utshilo uJackson.

Uphengululo lwe