Ukulahlwa kwamandla: Isikhokelo sakho ekufumaneni i-Shut-Eye ngakumbi

Umxholo

• Izibonelelo zokulala ngamandla
• Ngubani omele ukulala?
• Ukulala kancinci kuthelekiswa njani nekofu?
• Amandla afanelekileyo nap
• Yenza indawo efanelekileyo ye-nap
• Ixesha elifanelekileyo
• Cinga ngecaffeine
• Ukuba ungumsebenzi wokutshintsha, yenza i-naps yesiqhelo

Amanye amashishini awaziwayo kunye nemibutho phaya-cinga uGoogle, uNike, NASA-bafumanise ukuba ukubetha kunganceda ukukhulisa imveliso. Kungenxa yoko le nto uninzi lutyala imali kwi-nap pods kunye nokuguqula indawo yeenkomfa zibe ngamagumbi okulala.

URaj Dasgupta MD, uprofesa we-pulmonary kunye neyeza lokulala kwiYunivesithi yase-Southern California uthi: "Ingcamango yokuba ukulala kubantwana besikolweni kuphela.

Ngokwenyani, amandla ombane abonelela ngeendlela ezininzi zempilo, ukusuka ekuncedeni ukunciphisa uxinzelelo ekunyuseni ukuphaphama.

Kodwa, njani, ngokuchanekileyo, kufuneka uye malunga nokongeza amandla kwishedyuli yakho yemihla ngemihla? Jonga isikhokelo sethu kumandla ombane, apha ngezantsi, ukufumanisa ukuba ungabamba njani ngempumelelo iso lokuvala ngakumbi.

Izibonelelo zokulala ngamandla

Ubuthongo obulungileyo buvumela ukubuyiselwa kokusebenza kwengqondo, ukudityaniswa kwememori, ukupheliswa kwetyhefu eyakhayo imini yonke, kunye nokugqabhuka kwamandla, utshilo uCamilo A. Ruiz, DO, umlawuli wezonyango kwiZiko lokuLala lamaGqirha eSouth Florida.

Uthi: "Kukho ukuqhuba ukuba sifune ukulala ngexesha elithile emini," utsho. Njengoko le nkqubo isakha, iyakoyisa, ilalise ebusuku. URuiz wongeza wathi: "Umbono wokulala kukuba singaseta kwakhona eso siqalo kwaye ngethemba lokuba sikwazi ukusebenza kwinqanaba eliphezulu."

Kubantu abangafumani ubuthongo, uphando lubonisa ukungalali okwandayo, ukusebenza komsebenzi, kunye nokukwazi ukufunda, wongeza uGqirha Dasgupta. Olunye uphando lufumanisa ukungabikho kwamandla kunokunceda ukukhulisa ukusebenza komzimba.

Ngubani omele ukulala?

Hayi wonke umntu Ufuna ukulala kancinci. Enye, abantu abanobuthongo akufuneki nap, ucacisa uMichael Breus, PhD, ingcali yokulala eqinisekisiweyo yokulala eseManhattan Beach, California. Ukuba ulala, ukulala emini kunokukwenza uzive ngathi akufuneki ulale kakhulu ebusuku, okunokubeka mandundu imeko yakho.

"Ukuba ufumana ukulala okuhle kokubuyisela kunye nokusebenza kakuhle ngexesha lasemini, ngekhe ufune ukulala," wongeza uDasgupta.

Kodwa nantsi into ekubanjwayo: Ngaphezu kwamaMelika awafumani inani elinconywayo lokulala iiyure ezisixhenxe ngobusuku. Ke, usenokungalali kakuhle njengoko ucinga.

"Baninzi abantu abathi," Ndicinga ukuba ndilala kamnandi, ’kodwa ukuba wenze isifundo sokulala kubo, banokuba nemicimbi yokulala,” utsho uRuiz.

Ukuba uqaphela imveliso yakho iqala ukuncipha, awukwazi ukuqhubekeka ulwazi ngokukhawuleza ekuseni, okanye uhlala uphupha okanye uziva ngathi kukho "inkungu" ongenakusebenza kuyo, ungazuza kwi-nap yamandla , Ruiz wongeza.

Ukulala kancinci kuthelekiswa njani nekofu?

Nangona kukho ezinye izinto ezikhuthazayo ngaphandle, njengekhofi, akukho nto ingcono kunokulala, kuchaza uRuiz. Ukulala kuyabuyisela ngokwenene kwingqondo nasemzimbeni.

Ikwanceda ukulwa nokubuyela kwityala lokulala, elinokuthi libe negalelo ekuqhubekekeni kwesifo esinganyangekiyo kunye nokuphazamiseka kwemood, ngokwe, ukongeza kumandla aphantsi kunye nemveliso ephantsi.

"Silala ngesizathu- sokuphumla nokubuyisela," utshilo uRuiz.

“Ikofu nezinye izinto ezikhuthazayo zihlala ixesha elifutshane, ngokungafaniyo nokulala ngokwenyani, okunokukunceda ukongeza iiyure ezimbini okanye ezintathu zokuphapha. [Oko] kungaphaya kokufumana ikofu. "

Amandla afanelekileyo nap

Ukufezekisa amandla ombane, kuya kufuneka ugqibezele ixesha lakho. Uphononongo olukhankanywa rhoqo kwi-1995 yi-NASA yafumanisa ukuba imizuzu engama-26 yokulala nje yayi "yindawo emnandi" yokulala, ukuphucula ukuphapha ngeepesenti ezingama-54 kunye nokusebenza ngama-34 epesenti.

Nangona kunjalo, iingcali zihlala zivuma ukuba naphi na ukusuka kwimizuzu engama-20 ukuya kwengama-30 kwanele ukuvuna izibonelelo ngaphandle kokushiya uziva ukrwada xa uvuka. Kwaye ungalibali ukuseta ialam ukuze ungadluli kule festile.

Nasi isizathu sokuba ubude be-nap bubaluleke: Ukulala kwenzeka kwimijikelezo. Umjikelo oqhelekileyo uqala ngamanqanaba okulala alula abizwa ngokuba kukungahambi ngokukhawuleza kwamehlo (NREM) ukulala kwaye ekugqibeleni ubetha kwinqanaba lokulala elibizwa ngokuba yi-REM sleep.

Lo mjikelo wenzeka ngokuphindaphinda ngelixa ulele, umjikelo ngamnye uhlala malunga nemizuzu engama-90. Ubuthongo obunzulu be-REM bubalulekile kwimpilo yonke kunye nokuba sempilweni- kuxa umzimba wakho usebenza ukubuyisela amandla, ukonyusa ukunikezelwa kwegazi kwezihlunu, kunye nokukhuthaza ukukhula kunye nokulungiswa kwezicubu kunye namathambo.

Xa ulala, nangona kunjalo, ufuna ukuyiphepha.

Kungenxa yokuba ukuba uvuka ebuthongweni be-REM, unokufumana inertia yokulala, apho ushiyeke uziva unamava kwaye uphazamisekile. Ukuba, nangona kunjalo, ulala nje imizuzu engama-20, uya kuthi uvuke ukwiindawo ezilula zokulala kwaye ngaloo ndlela uzive uhlaziyekile.

Kodwa ngaphaya kokulala ixesha elide, kukho ezinye iindlela zokwenza ukuba amandla ombane asebenze ngakumbi. Qala ngezi ndlela zine.

Yenza indawo efanelekileyo ye-nap

Igumbi elimnyama, elipholileyo nelizolileyo lilungele ukulala, utshilo uDasgupta. Ukuba awukwazi ukulawula ukukhanya, ubushushu, okanye ingxolo ngokwakho, u-Dasgupta ucebisa ukuba unxibe imaski yokulala, ususe iileya ezongezelelekileyo ezinje ngejezi, kwaye ujonge iapps emhlophe yengxolo.

Ukwafuna ukunqanda ukuphazamiseka, oku kunokuthetha ukuba ucime ifowuni yakho okwemizuzu embalwa okanye ubeke uphawu lwakudala lwesikolo "ungaphazamisi" emnyango wakho.

Ixesha elifanelekileyo

Phakathi kwentsimbi yokuqala emva kwemini. kunye no-3 ntambama ubushushu bomzimba wakho buyehla kwaye kukho ukunyuka kwamanqanaba okulala kwehomoni melatonin. Le ndibaniselwano ikwenza wozele, yiyo loo nto ilixesha elifanelekileyo lokulala, ucacisa uBreus.

Ngelixa uhlala ungafuni ukulala emva kwentsimbi yesi-3 okanye yesi-4 emva kwemini. - inokuba nefuthe elibi kwindlela olala ngayo ngobo busuku - ukuba uyikhova yasebusuku, ulala ngokukhawuleza ngo-5 okanye ngo-6 emva kwemini. inokukunceda amandla ngokuhlwa kwangoko, wongeza uRuiz.

URuiz ukwaphawula ukuba ukulala iyure okanye ezimbini ngaphambi kwento ebalulekileyo-umcimbi wokuthetha esidlangalaleni okanye umsebenzi onzima emsebenzini-unokukhuthaza ukuphaphama kunye nokuzibandakanya kwengqondo.

Cinga ngecaffeine

Umbono wokucofa ikofu ngaphambi kokuba ulale unokuvakala ungahambelani, kodwa ekubeni icaffeine ithatha malunga nemizuzu engama-20 ukuya kwengama-30 ukukhaba, ukufumana isikhuthazi kanye nje phambi kokuba ulale kukuvumela ukuba uvuke ngokudakumba okongeziweyo, Ucacisa uDasgupta.

Ukuba ungumsebenzi wokutshintsha, yenza i-naps yesiqhelo

Ukuba ungugqirha, umongikazi, isicima mlilo, okanye usebenza omnye umsebenzi ofuna iiyure ezingaphaya komndilili we-9 ukuya ku-5, amathuba okuba ubuthongo bakho buyaphazamiseka. Ukuthatha ithuba lokuphumla ukuze usebenze kwindawo ethile yamandla kunokukunceda ulale rhoqo.

UDasgupta uthi: "Ukuba uhlala ungalali ngokwaneleyo, ukulala ngeshedyuli kunokunceda umzimba wakho ukuba ukuqhele," utshilo uDasgupta. Uya kukhula uqikelele ukulala phakathi kwe-1: 20 kunye no-1: 40 emva kwemini, umzekelo, kwaye ukwazi ukuphinda uqalise umzimba kunye nengqondo ngelixa ungena kwi-shut-eye rhoqo rhoqo.

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