Utywala ujija njani ngokulala kwakho

Umxholo

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Iyamangalisa: Ulele ngokukhawuleza, wavuka ngexesha lakho lesiqhelo, kodwa ngenxa yezizathu ezithile awuziva ushushu. Akusiyo i-hangover; ubungenayo lonto kakhulu ukusela. Kodwa ingqondo yakho iyaziva inkungu. Yintoni intengiselwano?

Kuxhomekeka kwindlela osele ngayo, utywala bunokungqubana nokozela kwakho, utshilo uJoshua Gowin, Ph.D., ugqirha wezengqondo kunye nomphandi ngotywala kwiZiko lezeMpilo leSizwe (NIH).

Isifundo se-chemistry esikhawulezayo: Xa usela utywala, ifumana indlela eya kwigazi lakho nakwingqondo ngaphakathi kwemizuzu eli-15, ucacisa uGowin. (Le yingqondo yakho ku: Utywala.) Kwaye nje ukuba ithi gqi kwingqondo yakho, utywala buxhokonxa "umsantsa" wotshintsho lweekhemikhali, utshilo.

Eyokuqala kolo tshintsho zi-spikes kwi-norepinephrine, ezonyusa iimvakalelo zochulumanco, imincili, kunye nokuphapha ngokubanzi, utshilo uGowin. Ngamafutshane, utywala bukwenza uzive wonwabile, mhlawumbi kungenxa yoko le nto uye wagqiba ekubeni usele kwasekuqaleni.

Kodwa nje ukuba uyeke okanye ucothe ukusela kwakho, olo luvo lokuvuya luqala ukutshisa. Kuthathe indawo yokuphumla kunye nokudinwa, kwaye ngamanye amaxesha ukudideka okanye uxinzelelo, utshilo uGowin. Kwakhona, ubushushu bakho obuphambili buqala ukulahla-into eyenzeka ngokwendalo xa umzimba wakho uguqukela ebuthongweni, ngokutsho kwesifundo sokuphononongwa kwi-NIH. Ngokusisiseko, uziva ulungele ukulala, kwaye mhlawumbi kulula ukuba ulale ngokukhawuleza. (Awukwazi ukulala? 6 Izizathu ezothusayo ukuba usavukile.) Uninzi lophando, kubandakanya nolunye uphando lwakutsha nje oluvela kwiYunivesithi yaseMichigan, lubonisa ukuba utywala buhamba ngesidima sakho ngokufanelekileyo.

Malunga nokuba u ngokwenene Ukusnuza? Ngexesha lobuthongo obuqhelekileyo, ingqondo yakho yehla ngokuthe chu ukuya “kumanqanaba” obuthongo obunzulu njengoko ubusuku buqhubeka. Kodwa isifundo sika-2013 esivela e-UK safumanisa ukuba utywala buqhubela ingqondo yakho kumanqanaba okulala anzulu phantse nje ukuba intloko yakho ibethe umqamelo. Oko kunokubonakala kuyinto entle. Kodwa phakathi kobusuku, ingqondo yakho yehla yaya kwinqanaba elikhanyayo lokuhamba kwamehlo ngokukhawuleza (REM) ukulala, uphando lwe-NIH lubonisa. Kwangelo xesha, umzimba wakho ekugqibeleni uyabucoca utywala kwigazi lakho, elinokuba nefuthe eliphazamisayo kwi-zzz yakho, utshilo uGowin.

Kuzo zonke ezi zizathu, kunokwenzeka ukuba uvuke ebusuku, uphonsa kwaye ujike, kwaye ngokubanzi ulale kakubi kwiiyure zasekuseni emva kokusela. Ngakumbi: Utywala bubonakala ngathi buya kuphazamisa ukulala kwabasetyhini, uphando lwe-U lwe-M lubonisa. Qhubeka.

Kodwa kubalulekile ukuba uqaphele: Phantse zonke ezi zinto zokuphazamisa ubuthongo zenzeka kuphela xa usela ngokwaneleyo ukuphakamisa umxholo wotywala wegazi (BAC) ngaphezulu .05%. Kubantu abaninzi, loo nto ilingana neziselo ezibini okanye ezintathu, uphando lwe-NIH luthi.

Ukuba uyiglasi-yewayini-uhlobo lwentombazana, ngekhe ubenexhala. Ngapha koko, uninzi lophando lucebisa ukuba isiselo okanye ezimbini zinokukunceda ulale ngaphandle kokubangela naluphi na uphazamiseko lokulala kwasekuseni. Gcina nje engqondweni: I-Gowin kunye nabanye abaphandi bokulala bachaza isiselo njengee-ounces ezi-5 zewayini, ii-ounces eziyi-1.5 zotywala obunzima, okanye ii-ounces ezili-12 zebhiya ezifana neBudweiser okanye iCoors, enomxholo we-alcohol-by-volume (ABV) yesihlanu ipesenti.

Ukuba unesandla esinzima xa ugalela i-cocktails okanye iwayini, okanye uthande uku-odola iipenti zeebhiya zobugcisa ezinee-ABVs kwipesenti ezisixhenxe ukuya kwezisibhozo, ubuthongo bakho bunokubandezeleka nasemva kokuba ubusele. Ke ngoku uyazi-kunye namaholide eeholide, sisiza apha!

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