Ubunzulu obungakanani, ukukhanya, kunye nokulala kwe-REM Ngaba uyayifuna?

Umxholo

• Ushwankathelo
• Amanqanaba okulala
• Inqanaba 1
• Inqanaba 2
• Amanqanaba 3 no-4
• REM ukulala
• Ulala kangakanani na?
• Ulala kangakanani REM kufuneka ufumane
• Ufuna ukulala kancinci kangakanani?
• Balala kangakanani abantwana bakho ubuthongo obunzulu nokukhanya?
• Ungabunyusa njani ubuthongo obunzulu
• Kutheni unokuba uvuka udiniwe
• Impembelelo yokungalali emzimbeni
• Yise kude

Ushwankathelo

Ukuba ufumana inani elinconywayo lokulala - iiyure ezisixhenxe ukuya kwezisithoba ngobusuku - uchitha malunga nesinye kwisithathu sobomi bakho ulele.

Nangona oko kunokubonakala ngathi lixesha elininzi, ingqondo nomzimba wakho uxakeke kakhulu ngelo xesha, ukuze ube nemveliso, ube namandla, kwaye ube sempilweni xa uvukile.

Kukho amanqanaba amahlanu okulala ajikelezayo phakathi kokungahambi ngokukhawuleza kwamehlo (NREM) kunye nokuhamba kwamehlo okukhawulezayo (REM) kwaye kubandakanya ukozela, ukulala kancinci, ukumodareyitha ukuya kubuthongo obunzulu, ukulala ngokunzulu nokuphupha.

Iingcali zicebise ukuba abantu abadala balale malunga neeyure ezisi-7 ukuya kwezi-9 zokulala ngobusuku ngabunye. Uphando olutsha lujolise ekuchongeni kungekuphela nje ukuba ulala kangakanani-kodwa nokuba ungakanani na kwinqanaba lokulala olifunayo.

Amanqanaba okulala

Amanqanaba okulala 1, 2, kunye ne-REM aqukethe ubuthongo obuncinci, ngelixa i-3 kunye ne-4 zinobuthongo obunzulu.

Inqanaba 1

Ngexesha lesigaba 1, uyakhukuliseka ungavuki uye ekulaleni. Oku kukukhanya, ukulala kwe-NREM okungapheli ixesha elide. Ungaqala ukhululeka kwaye uphuphe, kodwa unokuphazamiseka njengoko utshintshela kwinqanaba 2.

Inqanaba 2

Isigaba 2 somjikelo wokulala usengubuthongo obuncinci, kodwa uyakhukulala ubuthongo obuzolileyo. Ukuphefumla kwakho kunye nokubetha kwentliziyo kuyacotha, kwaye izihlunu zakho ziyayekelela. Ubushushu bomzimba wakho buyancipha, kwaye amaza engqondo akasebenzi.

Amanqanaba 3 no-4

Kwinqanaba 3, ungena ebuthongweni obunzulu, kwaye inqanaba lesi-4 lelona nqanaba lokulala linzulu. Ngexesha lokulala ubuthongo obunzulu, ukuphefumla kwakho, ukubetha kwentliziyo, ubushushu bomzimba, kunye namaza engqondo afikelela kumanqanaba asezantsi. Imisipha yakho ikhululekile kakhulu, kwaye kunzima kakhulu ukuvusa.

Inqanaba lesi-4 laziwa njengenqanaba lokuphilisa, xa ukukhula kwezicubu kunye nokulungiswa kwenzeka, iihomoni ezibalulekileyo ziyakhululwa zenze imisebenzi yazo, kwaye amandla eselfowuni abuyiselwe.

REM ukulala

Umjikelo wakho wokuqala we-REM wobusuku uqala malunga nemizuzu engama-90 emva kokuba ulele kwaye uphinde ubuye yonke imizuzu engama-90. Amehlo akho ajikeleza ngokukhawuleza emva kweenkophe zakho kunye neengqondo zakho zibukeka zifana nezo zomntu ovukile. Ukuphefumla kwakho, ukubetha kwentliziyo, kunye noxinzelelo lwegazi kunyuka kuye kufikelela kwinqanaba lokuvuka.

Ukulala kwe-REM, kuhlala kubhekiswa kwinqanaba 5, kuxa kunokwenzeka ukuba uphuphe.

Iingalo zakho kunye nemilenze yakho ikhubazekile okwethutyana ngeli nqanaba ukukuthintela ekwenzeni amaphupha akho ngokwasemzimbeni.

Ulala kangakanani na?

Kubantu abadala abasempilweni, malunga nokulala kwakho bubuthongo obunzulu. Ke ukuba ulala iiyure ezisi-8 ngobusuku, loo nto imalunga nemizuzu engama-62 ukuya kweli-110.

Nangona kunjalo, njengoko usiba mdala ufuna ukulala kancinci.

Ngexesha lokulala ubuthongo obukhulu, imisebenzi eyahlukeneyo yenzeka engqondweni nasemzimbeni:

• iinkumbulo ziyadityaniswa
• Inkqubo yokufunda kunye neemvakalelo
• ukuchacha ngokwasemzimbeni kwenzeka
• amanqanaba eswekile yegazi kunye nemetabolism ibhalansi
• amajoni omzimba womelele
• Ingqondo iyakhupha ityhefu

Ngaphandle kobuthongo obunzulu, le misebenzi ayinakwenzeka kwaye iimpawu zokulala zingalali.

Kwelinye icala, kubonakala ngathi akukho nto injengobuthongo obunzulu kakhulu.

Ulala kangakanani REM kufuneka ufumane

Nangona kungekho sivumelwano saseburhulumenteni malunga nokuba kufuneka ulale kangakanani kwi-REM, ukuphupha kuqheleke ngeli nqanaba. Iingcali zikholelwa ukuba ukuphupha kukunceda wenze iimvakalelo kwaye uqinise iinkumbulo ezithile.

Uninzi lwabantu abadala, i-REM ithatha malunga nokulala, kwaye oku kubonakala ngathi kunempilo phakathi komndilili wokulala. Nangona kunjalo, uphando lokulala luphakamisa imibuzo enomdla. Olunye uphononongo lwamva nje lucebise ukuba inani eliphezulu lokulala kwe-REM linokunxulunyaniswa nokudakumba. Kodwa musa ukwenza utshintsho olukhawulezileyo kwimikhwa yakho yokulala - akucaci ukuba ngubani unobangela kwaye yintoni umphumo.

Ufuna ukulala kancinci kangakanani?

Nangona izazinzulu zokulala zikholelwa ukuba ubuthongo obulula bulungile kuwe, akukho mgangatho uphantsi wokuzama. Ukulala kancinci kuhlala kwinqanaba lokungagqibeki, ekunzima ukuba ungakuthinteli ukuba ulele konke konke.

Ukulala kakhulu rhoqo, nangona kunjalo, kunxulunyaniswa nokutyeba kakhulu, uxinzelelo, iintlungu, isifo sentliziyo, kunye nokwanda komngcipheko wokufa.

Balala kangakanani abantwana bakho ubuthongo obunzulu nokukhanya?

Iintsana nabantwana bafuna ukulala ixesha elide kunabantu abadala. Iintsana zizidinga kakhulu, zichitha malunga ne-16 kuzo zonke iiyure ezingama-24 zilele. Phantse iipesenti ezingama-50 zokulala kwabo zichithwe kwinqanaba le-REM, ngelixa enye ipesenti engama-50 yahlulwe phakathi kwenqanaba loku-1 ukuya kwele-4 kunye nokulala kwe-NREM okujikeleza phakathi kokukhanya nobunzulu.

Njengoko abantwana bekhula, inani lokulala abalifunayo liyahluka:

• iintsana: iiyure ezili-11 ukuya kwezi-14
• Abafundayo: iiyure ezili-10 ukuya kwezi-13
• Abantwana abakwizikolo: iiyure ezili-9 ukuya kwezi-12
• abatsha: iiyure eziyi-8 ukuya kwezi-10

Ngokulala ngokwaneleyo okubonakala ngathi kuyaphumla, kunokwenzeka ukuba ukukhanya, ubunzulu, kunye nomyinge we-REM kanye apho kufanele ukuba khona kubantu abancinci.

Ukuba banengxaki yokulala, ukulala, okanye ukulala kakuhle, okanye ukuba balele kakhulu iminyaka yabo, abantwana banokucaphuka, banokuba neengxaki zokufunda kunye nenkumbulo, okanye banokuba sesichengeni sokugula.

Ungabunyusa njani ubuthongo obunzulu

Ukuba ulala iiyure eziyi-8 kodwa uphonsa kwaye ujike ubusuku bonke, usenokungalali ngokwaneleyo.

Akunakwenzeka ukuba unyanzelise ubuchopho bakho ukuba bungene ebuthongweni obunzulu, kodwa kukho iindlela ezininzi eziye zabonisa isithembiso malunga nokwandisa ipesenti yobuthongo obunzulu. Oku kubandakanya:

• ukunciphisa uxinzelelo
• ukuseka amasiko okulala kunye neendlela
• usebenzisa imaski yamehlo ukuthintela ukukhanya
• ukwenza umthambo
• ukutya ukutya okusempilweni
• ukumamela ingxolo emhlophe okanye epinki
• ukungena kwengqondo
• ukucamngca

Nangona isayensi isemtsha, uninzi lweendlela zokulala ziyafumaneka ezinokukunceda ukulandelela iipateni zakho zokulala kwaye ubone ukuba kukukhanya okungakanani, i-REM, kunye nobuthongo obunzulu obufumanayo.

Kutheni unokuba uvuka udiniwe

Ngokwe-American Sleep Apnea Association, kufuneka uzive uhlaziyekile kwaye uphaphile xa uvuka, kodwa abantu abaninzi abayenzi loo nto.

Ukuba ulele kangangeeyure ezisi-7 ukuya kwezi-9 busuku ngabunye, kodwa yiipesenti ezili-10 kuphela koko bubuthongo obunzulu, awuyifumani imizuzu engama-90 oyifunayo kwaye usenokudinwa suku ngalunye. Isifundo sokulala sinokukunceda uqonde ukuba kuqhubeka ntoni.

Zininzi izinto ezinokubangela ukuba ufune ukuxoxa nogqirha, kubandakanya:

• ingxaki yokulala ngokubanzi
• ukuthintela ukuphefumla xa ulala
• ukungalali ngokwaneleyo
• ukulala kakhulu
• ezinye iimeko zempilo ezibangela ukudinwa

Impembelelo yokungalali emzimbeni

Izazinzulu zithi ukulala okusemgangathweni kubalulekile kwimpilo njengokutya namanzi. Kuyanceda ukuba uphile kwaye uchume. Ezinye zeziphumo ebezingalindelekanga zokulala zibandakanya:

• iingxaki zememori
• utshintsho lweemvakalelo
• ukhuseleko buthathaka
• ingxaki yokujonga
• Ixesha lokuphendula elibi kunye nomngcipheko okhulayo weengozi
• igazi elonyukayo
• ukutyeba kwakho
• umngcipheko wesifo seswekile
• isini esisezantsi
• umngcipheko wesifo sentliziyo
• ukungalingani
• ukwaluphala kwasekuqaleni

Yise kude

Izazinzulu ziyavuma ukuba ukulala kubalulekile empilweni, kwaye ngelixa amanqanaba 1 ukuya ku-4 kunye nokulala kwe-REM kubalulekile, ukulala nzulu yeyona nto ibaluleke kakhulu kuzo zonke ukuze uzive uphumle kwaye uhlale usempilweni.

I-avareji yabantu abadala esempilweni iba malunga ne-1 ukuya kwiiyure ezi-2 zokulala nzulu ngeyure ezisibhozo zokulala ebusuku. Kukho iindlela ngeendlela zokulinganisa ukuba ngaba ukhona, ukusuka kubazingeli bakho kwisifundo sokulala.

Ukuba uvuka udiniwe rhoqo, licebo elihle ukuthetha nomboneleli wezempilo.