Unokuhamba ixesha elingakanani ngaphandle kokulala? Umsebenzi, iHallucination, kunye nokunye

Umxholo

• Yintoni onokuyilindela emva kweeyure ezingama-24 ungalalanga
• Yintoni onokuyilindela emva kweeyure ezingama-36 ngaphandle kokulala
• Yintoni onokuyilindela emva kweeyure ezingama-48 ngaphandle kokulala
• Yintoni onokuyilindela emva kweeyure ezingama-72 ngaphandle kokulala
• Ngaba ukutya kunye nokutya kwamanzi kunokuba nefuthe koku?
• Kuthekani ukuba ukungalali ngokwaneleyo kuhlala kuyinto engapheliyo?
• Ufuna ukulala okungakanani?
• Umgca wezantsi

Ungahamba ixesha elingakanani?

Elona xesha lide lirekhodiweyo ngaphandle kokulala limalunga neeyure ezingama-264, okanye ngaphezulu nje kweentsuku ezili-11 zilandelelana. Nangona kungacaci ncam ukuba abantu banokuphila ixesha elingakanani ngaphandle kokulala, akukho kudala ngaphambi kokuba iziphumo zokungalali ziqale ukubonakala.

Emva kweentsuku ezintathu okanye ezine kuphela ungalalanga, ungaqala ukuba nemibono. Ukulala ixesha elide kunokukhokelela ku:

• ukuphazamiseka kwengqondo
• ukucaphuka
• ukukhohlisa
• paranoia
• ngengqondo

Nangona ukusweleka ngenxa yokungalali kunqabile kakhulu, kunokwenzeka.

Funda ukuze ufumane ukuba ukuhlala uphaphile iiyure ezingama-24 okanye nangaphezulu kunokuchaphazela njani umzimba wakho, kwaye ulala kangakanani ekufuneka usebenze.

Yintoni onokuyilindela emva kweeyure ezingama-24 ungalalanga

Ukuphosa iiyure ezingama-24 zokulala akuqhelekanga. Ungaphuthelwa ubusuku bokulala uye emsebenzini, ukunyanga uvavanyo, okanye ukunyamekela umntwana ogulayo. Nangona kunokuba kungathandeki ukuhlala ubusuku bonke, akuyi kuba nefuthe elibalulekileyo kwimpilo yakho yonke.

Nangona kunjalo, ukungabikho kobusuku bokulala kuyakuchaphazela. Izifundo ziye zathelekisa ukuphaphama kweeyure ezingama-24 ukuya ekubeni ne-alcohol alcohol concentration ye-0.10 yeepesenti. Oku kungaphezulu komda osemthethweni wokuqhuba kwiindawo ezininzi.

Ezinye iziphumo zokuhamba iiyure ezingama-24 ngaphandle kokulala zibandakanya:

• ukozela
• ukucaphuka
• Ukwenza izigqibo ngendlela engafanelekanga
• ukungaziphathi kakuhle
• Ukutshintsha imbono
• ukusilela kweememori
• ukungaboni kakuhle nokubona
• ukunciphisa ukulungelelaniswa kwamehlo
• ukwanda koxinzelelo lwezihlunu
• ukungcangcazela
• umngcipheko owandileyo weengozi okanye kufutshane nokuphoswa

Iimpawu zokunqongophala kokulala iiyure ezingama-24 zihlala zihamba wakube uvaliwe ngamehlo.

Yintoni onokuyilindela emva kweeyure ezingama-36 ngaphandle kokulala

Ukuhlala uphaphile iiyure ezingama-36 kuphela kunokuba nefuthe elinamandla emzimbeni wakho.

Umjikelo wakho wokulala ulala ukunceda ukukhutshwa kwehomoni ezithile, kubandakanya i-cortisol, i-insulin, kunye ne-hormone yokukhula komntu. Ngenxa yoko, ukungalali ixesha elide kunokutshintsha imisebenzi emininzi yomzimba.

Oku kubandakanya eyakho:

• ukutya
• imetabolism
• ubushushu
• imo
• inqanaba loxinzelelo

Ezinye iziphumo zokuhamba iiyure ezingama-36 ngaphandle kokulala zibandakanya:

• ukudinwa kakhulu
• Ukungalingani kwehomoni
• ukuncipha kwenkuthazo
• izigqibo ezinobungozi
• ukuqiqa okungaguquguqukiyo
• ukunciphisa ingqalelo
• ukungakwazi ukuthetha, njengokukhetha amagama ngendlela engafanelekanga kunye nemvakalo-zwi

Yintoni onokuyilindela emva kweeyure ezingama-48 ngaphandle kokulala

Emva kobusuku bobabini bokungalali kakuhle, uninzi lwabantu lunobunzima bokuhlala bephaphile. Banokuba namaxesha okulala kancinci anokufikelela kwimizuzwana engama-30. Ebudeni bezi “micros sleeps,” ingqondo iba kwimeko yokulala. Ukulala kweMicros sleep kwenzeka ngokungazikhethi. Emva kokulala kancinci, unokuziva udidekile okanye uphazamisekile.

Ukuhlala uphaphile iiyure ezingama-48 kuphazamisa amajoni omzimba. Iimpawu zokuvuvukala, ezinceda umzimba wakho ukukhusela kunye nokujolisa kwizifo, ziqala ukujikeleza kumanqanaba anyukayo. Abanye babonise ukuba umsebenzi weseli wombulali (NK) uyancipha ngokulala. Iiseli ze-NK ziphendula kwizoyikiso ezikhawulezileyo kwimpilo yakho, ezinjengeentsholongwane okanye iintsholongwane.

Yintoni onokuyilindela emva kweeyure ezingama-72 ngaphandle kokulala

Emva kweeyure ezingama-72 ngaphandle kokulala, uninzi lwabantu luba nomnqweno omkhulu wokulala. Abaninzi abakwazi ukuhlala bephaphile xa bebodwa.

Ukuhamba iintsuku ezintathu ngaphandle kokulala kunciphisa amandla okucinga, ngakumbi imisebenzi yolawulo enje ngokwenza izinto ezininzi, ukukhumbula iinkcukacha kunye nokuthobela ingqalelo. Eli nqanaba lokuswela ukulala linokwenza kube nzima ukubona imisebenzi elula kude kube sekupheleni.

Iimvakalelo ziyachaphazeleka. Abantu abaye bafumana eli nqanaba lokulala banokucaphuka ngokulula. Banokuba noxinzelelo, uxinzelelo okanye paranoia. Uphando luye lwafumanisa ukuba ukungalali ngokwaneleyo kwenza kube nzima ngakumbi ukuqhubekeka neemvakalelo zabanye. Kwisifundo esinye, abathathi-nxaxheba abaneeyure ezingama-30 zokungalali ngokwaneleyo babenobunzima bokuqonda ubuso kunye nomsindo.

Okokugqibela, iintsuku ezininzi zokulala zinokutshintsha kakhulu ukuqonda. Unokufumana imibono, eyenzekayo xa ubona into engekhoyo. Iingcamango ziqhelekile. Iingcamango kukuchazwa gwenxa kwento eyinyani. Umzekelo kukubona uphawu kwaye ucinge ukuba ngumntu.

Ngaba ukutya kunye nokutya kwamanzi kunokuba nefuthe koku?

Ukungalali ngokwaneleyo kunokutshintsha zombini ukutya kwakho kunye neentlobo zokutya onqwenelayo. cebisa ukuba ukungalali kunxulunyaniswa nomnqweno wokutya kunye nokwanda komnqweno wokutya okuhambelana nokuzuza ubunzima. Nangona kunjalo, ukusebenzisa iikhalori ezingenanto kunokukushiya udinwe ngakumbi.

Ukutya kakuhle kunokubangela ezinye zeengxaki zokulala, kodwa kuphela ukuya kuthi ga kwinqanaba elithile. Kuba umzimba wakho ugcina amandla, khetha ukutya okucekeceke, okuneprotein, njengamantongomane kunye nee-butter butter, i-cottage cheese okanye i-tofu. Ziphephe iiproteni ezinamafutha, ezifana nesiteki okanye itshizi. Oku kuya kukwenza ulale ngakumbi.

Ukuphelelwa ngamanzi emzimbeni kunokunyusa imiphumo yokungabikho kokulala - njengobunzima bokugaya kunye nobunzima bokugxila - ngoko kubalulekile ukuba uphuze amanzi amaninzi.

Kuthekani ukuba ukungalali ngokwaneleyo kuhlala kuyinto engapheliyo?

Ukungabikho kokulala okungapheliyo xa ungalali ngokwaneleyo ngokwaneleyo. Kwahlukile kunokutsala ubusuku bonke okwexeshana. Kukwanokulahleka ubusuku obunye okanye ezimbini zokulala zilandelelana, njengoko uninzi lwabantu lunokulala ubuncinci iiyure ezimbalwa ngobusuku.

Amaziko okuLawula nokuThintela izifo (CDC) ingxelo yokuba abantu abadala baseMelika abafumani ukulala ngokwaneleyo ubusuku ngabunye. Ukungabikho kokulala ngokungagungqiyo kunxulunyaniswa nemingcipheko yexesha elifutshane kunye neengxaki zexesha elide.

Ukungalali ngokwaneleyo kwithuba elifutshane, njengeveki, kunokubangela:

• ixhala
• Imo engazinzanga
• ukozela
• ukulibala
• ubunzima bokugxila
• ubunzima bokuhlala uphaphile
• ukuphazamiseka kwengqondo
• yehle intsebenzo emsebenzini okanye esikolweni
• ukwanda kwengozi yokugula okanye yokwenzakala

Kwixesha elide, ukungalali ngokwaneleyo kunokunciphisa ukusebenza kwamajoni omzimba kunye nokwandisa umngcipheko weemeko ezithile zempilo. Oku kubandakanya:

• igazi elonyukayo
• isifo sentliziyo
• ukubetha
• ukutyeba kakhulu
• uhlobo lwe-2 yeswekile
• isigulo sengqondo

Ufuna ukulala okungakanani?

Inani lokulala olifunayo ebusuku liyahluka. Ngokubanzi, iintsana ezisanda kuzalwa kunye neentsana zifuna ukulala ixesha elide, kwaye abantu abadala bafuna ukulala kancinci.

Iingcebiso zokulala zemihla ngemihla ngokusekwe kwiqela lobudala:

Isini sinokudlala indima nokuba ulele kangakanani. bafumanise ukuba abasetyhini bathanda ukulala ixesha elide kancinci kunamadoda, nangona izizathu zoku zingacacanga.

Umgangatho wokulala nawo kubalulekile. Ukuba ukhathazekile malunga nokuba ulala kangakanani, yenza idinga nogqirha wakho.

Umgca wezantsi

Akucaci ukuba abantu banokuphila ixesha elingakanani ngaphandle kokulala. Kodwa kuyacaca ukuba iimpawu ezigabadeleyo zingaqala kwiiyure nje ezingama-36. Oku kubandakanya amandla anciphisiweyo okucinga, ukuthatha izigqibo ngendlela engeyiyo, kunye nokukhubazeka kwentetho.

Ukutsala ubusuku bonke kanye emva kweenyanga ezimbalwa akunakwenza monakalo wexesha elide. Kodwa ukuba zisenzeka rhoqo-ngabom okanye hayi-thetha nogqirha wakho.

Ukuba uhlala uphaphile ngenxa yesidingo, ugqirha wakho anganakho ukunika iingcebiso malunga nendlela yokwenza oko ngendlela ebaluleke kakhulu kwezempilo. Ngaphandle koko, ugqirha wakho unokufikelela kwingcambu yeempawu zakho kwaye akuncede ubuyisele ishedyuli yakho yokulala kumkhondo.