Ngaba ukungabikho kokulala kukwenza utyebe?

Umxholo

• Uphengululo lwe

Wonke umntu uyazi ukuba ukutya okunesondlo kunye nokuzilolonga kubalulekile kwimpilo entle, kodwa kukho icandelo lesithathu elibalulekileyo elidla ngokungahoywa: ukulala. “Abantu baya kuthi, ‘Ndiza kulala kakhulu xa ndifile,’ kodwa xa uselula kuxa ufanele ulale,” utsho unjingalwazi wezengqondo kwiYunivesithi yaseCornell uJames B. Maas, Ph.D., umbhali. ye Ukulala kwamandla (Villard, 1999). "Ngaphandle koko, uya kunxiba umzimba wakho, ekunzima ukuwenza kamva ebomini bakho."

Makhe sivavanye ulwazi lwakho malunga nokuba ukungalali ngokwaneleyo kunokukuchaphazela njani-kunye nendlela yokulala kakuhle ebusuku:

1. Ulala iiyure ezingaphi umfazi oqhelekileyo?

A. iiyure ezi-6, imizuzu eli-10

B. iiyure ezisixhenxe, imizuzu engama-20

C. iiyure ezisixhenxe, imizuzu emi-2

D. iiyure eziyi-8, imizuzu emi-3

Impendulo: A. Iiyure ezi-6 kunye nemizuzu eyi-10 ibhinqa eliqhelekileyo lilala ubusuku ngabunye bungaphantsi kweeyure ezintathu kunexesha ayifunayo kwiminyaka engama-25 (ukujongana nemiphumo yokufikisa kunye ne-hormone yasemva kokufikisa) kunye neeyure ezimbini ngaphantsi kunokufuna kwakhe emva kweminyaka engama-25. ukusebenza, iiyure ezisibhozo zokulala ayisiyonto ifanelekileyo, utshilo uMaas. "Ziiyure ezili-9 kunye nemizuzu engama-25."

Abasetyhini balala imizuzu emine engaphantsi kunamadoda phakathi evekini kunye nemizuzu eli-14 engaphantsi ngeempelaveki. Kunyaka wokuqala wokuba ngumama, abasetyhini baphulukana neeyure ezingama-400-750 zokulala, kwaye balala imizuzu engama-50 ngaphantsi kobusuku ngabunye kunaleyo yootata abatsha. Imicimbi yokulala elahlekileyo: Elona xesha lide le-REM (ukuhamba ngokukhawuleza kwamehlo )- kubalulekile kwimemori, ekufundeni nasekusebenzeni kwengqondo-kwenzeka kwiiyure ezimbini zokugqibela ze-7 ukuya kwi-8 yeeyure zokulala.

2. Ukuphucula ukulala, leliphi elona xesha lilungileyo lokuzilolonga?

A. 7-9 kusasa

B. 4-6 emva kwemini.

C. 7-9.

D. Nakuphi na oku kungentla

Impendulo: B. Ukuzivocavoca kweAerobic kuphakamisa ubushushu bomzimba wakho kunye nemetabolism; ukulala kwenzeka ngokuchasene. Ke xa usebenza emva kwemini okanye ngorhatya, uye wehla kubushushu ngexesha lokulala, usenza ukuba ixesha lakho lokulala libe nzulu kwaye lanelise.

Ngokulala kamnandi ebusuku, uya kuba namandla angakumbi okusebenza ngamandla, utsho uJoyce Walsleben, Ph.D., umlawuli weZiko leeNyingeko zokulala kwiYunivesithi yaseNew York. Kuphononongo lweYunivesithi yaseStanford, amadoda nabasetyhini abenze imizuzu engama-30 ukuya kwengama-40 yokuzivocavoca umzimba ngokumodareyitha iiveki ze-16 balala ngemizuzu eyi-12 ngokukhawuleza baza balala imizuzu engama-42 ixesha elide kunezifundo ezihleli phantsi.

3. Ukuba awufumani ZZZ ezaneleyo, uya:

A. Ukunciphisa umzimba

B. Gcina amanzi

C. Ubudala ngokukhawuleza

D. Fumana iingxaki zolusu

Impendulo: C. Uphononongo lweDyunivesithi yaseChicago lufumanise ukuba xa amadoda aphilileyo aneminyaka eli-17 ukuya ku-28 ethintelwa iiyure ezine zokulala ubusuku obithandathu zilandelelana, uxinzelelo lwegazi, iswekile yegazi kunye nokulahleka kwememori kunyuke kuye kumanqanaba ahlala enxulumene nabantu abaneminyaka engama-60 ubudala. Ngethamsanqa, emva kokulala iiyure ezili-12 ebusuku, bakwazi ukubuyisela umva iwotshi.

Okwangoku, ukungakwazi ukulala rhoqo kunyusa umngcipheko wokubanda kunye nomkhuhlane ngelixa unciphisa ubuchule kunye nexesha lokuphendula. Ukuba ukungalali kuqhubeka ngaphezulu kweenyanga ezintandathu, uya kuba sesichengeni sokudakumba, unxunguphalo, kunye nokusetyenziswa gwenxa kweziyobisi. Awu, inye into ongalahlekiyo kuyo ukuba uyasilela ukusozela: ubunzima. Kusenokwenzeka ukuba ube nosh kwiilekese ukulwa nokudinwa. Kwaye ukungalali kancinci kwenza ukuba kube nzima ukwehla kobunzima: ICortisol, ihormone yoxinzelelo, iphakanyisiwe xa ungalali ngokwaneleyo; oku, kwakhona, kwandisa umsebenzi we-enzyme ephambili (i-lipoprotein lipase) elawula ukugcinwa kwamafutha.

4. Yeyiphi kwezi zilandelayo ezakunceda ukuba ulale xa unestress?

A. Iglasi yewayini

B. Ukuphefumla okunzulu kwesisu

C. Ukugcina ingxelo yemihla ngemihla

D.Ukubukela uxwebhu olubi

Impendulo: B. Ukuphefumla kwesisu-ukucotha, ukuphefumla okunzulu okusuka kwidayaphragm-kuyakuthomalalisa kwaye kunciphise ukubetha kwentliziyo yakho. Kukwanjalo ukuphumla okuqhubekayo, okuqinisa kunye nokuhlaziya iqela lakho lezihlunu ngokwamaqela, ukusuka entloko ukuya ezinzwaneni. Okanye, bekela ecaleni usuku ngalunye, mhlawumbi imizuzu eyi-10 kwisidlo sasemini, ukudwelisa ii-frets zakho kunye nezisombululo ezinokubakho "kwincwadi yokukhathazeka." "Kulula ukuvala amaxhala engqondweni yakho ukuba ubusebenze kuwo kwaye unexesha lokuzinikela kuwo ngomso, utshilo uDerek Loewy, Ph.D., umphandi wobuthongo kwiklinikhi yokuphazamiseka kokulala kwiYunivesithi yaseStanford. zibandakanya ibhafu eshushu, isondo elonwabisayo okanye umfanekiso wengqondo. Tsiba indawo yokulala ebusuku kwiiyure ezintathu ngaphambi kokuba uthathe umhlala phantsi.

5. Uhlala kangakanani umfazi osemtsha ovuka rhoqo ebusuku?

A. Zange

B. 1 ixesha

C. 2-3 amaxesha

D. 4-5 amaxesha

Impendulo: D. Amadoda nabasetyhini bayo yonke iminyaka bavuka kane ukuya kahlanu ebusuku, nangona besenokungayiqondi loo nto. Xa uvuka, sukujonga ixesha. Endaweni yoko, zama ukwahluka kumxholo wokubala iigusha: Cwangcisa ngokwengqondo inani lezinto ezimnyama ezinakho okanye enye into elula kodwa ebandakanyekayo ngengqondo. Ukuba uvuka ixesha elide, zama ukulala kamva ngokungaguquguqukiyo kwaye uvuke ngexesha elifanayo ntsasa nganye. Emva kokuba ulele ngeepesenti ezingama-90 zobusuku, unokongeza imizuzu eyi-15 ekuqaleni okanye ekupheleni kwexesha lakho lokulala. Qiniseka nje ukuba ufumana iiyure ezilithoba nangaphezulu ozifunayo ukuze ube nempilo entle.

6. Sesiphi esona sithintelo esikhulu sokulala kwigumbi lakho lokulala?

A. Isilwanyana sasekhaya

B. Indoda

C. Umabonwakude

D. Ifeni yombane

Impendulo: C. Umabonwakude ukhuthaza ukuba uqaphele. Kwaye isibane esidanyazayo sigcina uphaphile kunye neenkqubo zewotshi yakho ejikelezayo ukukugcina kamva. Okubi nakakhulu, ukuba ulala nge-TV, ukukhanya kuya kwenza ubuthongo bakho bube bunzulu kwaye bunganelisi.

Kodwa amadoda nawo angayingxaki ukuba ayarhona, inkathazo kuma-22 eepesenti yabasetyhini (kunye neepesenti ezisi-7 kuphela zamadoda) namaqabane ebhedini, ngokutsho kuphando lweSizwe seSiseko seSiseko. Abantu abatshatileyo abarhola amaqabane abo ngeyure enye yokulala ebusuku. Izisombululo zibandakanya ii-earplugs zakho, iziqwenga zempumlo kuye (ukugcina iipaseji zempumlo zivulekile) noomatrasi owenziwe ngekhoyili ezisongelwe nina nobabini. Umatrasi wehlisa i-rock 'n' roll yabantu ababini abajikijelwayo.

Izilwanyana zasekhaya zinokuphazamisa ukulala, kodwa kuphela ukuba azidlanga, ibhedi yakho incinci kakhulu okanye iyenza mandundu i-aleji yakho. Ifeni iya kukuvuselela kuphela ukuba iyagungqa. Ngokungakumbi, ukudumzela kuya kukubangela ukuba ulale.

7. Beka ezi tywala ngokulandelelana, ukusuka kwezona zine-caffeine (eyona nto iphazamisa ubuthongo) ukuya kwezona zinokuncinci.

A. Umbethe weNtaba, ii-ounces ezili-12

B. Iced tea, ii-ounces ezili-12

C. I-Starbucks Café Latte, ii-ounces eziyi-8

D. 7Phezulu, ii-ounces ezili-12

Impendulo: C, B, A, D. ILatte (89 mg), iti ebandisiwe (70 mg), iDew yeNtaba (55 mg), 7Up (0 mg). I-Caffeine iguqula isingqisho sakho se-circadian kwaye ilwa ne-adenosine, ikhemikhali eyakha emzimbeni ekuhambeni kwemini kwaye ikhuthaza ukulala. Ezinye izityholo zibandakanya i-Sunkist orange soda (41 mg kwii-ounces ezili-12), i-yogurt ekhenkcezisiweyo ka-Ben noJerry (85 mg ngekomityi nganye), i-Excedrin Migraine (65 mg) kunye ne-Maximum Strength Midol Menstrual (60 mg).

Ke, wenzeni amanqaku?

Zinike amanqaku ali-10 kwimpendulo nganye echanekileyo. Ukuba ufumene amanqaku:

Amanqaku angama-60-70 aGqwesileyo. Kungenzeka ukuba ufumana iiZZZ zakho ezifunekayo.

50 amanqaku Kulungile. Masithembe ukuba ulwazi lwakho uza kulusebenzisa.

30-40 amanqaku Umyinge. Njengoninzi lwethu, ucheba ixesha lokusnuza kwaye iyabonakala.

0-20 amanqaku Ubuhlwempu. I-Rx yethu: Lala kuyo kwaye uzame uvavanyo lwethu kwakhona.

Uphengululo lwe