Ukulala kuyinyusa njani inkqubo yakho yokuzikhusela komzimba, ngokweNzululwazi

Umxholo

• Ukulala kuyichaphazela njani inkqubo yakho yokuzikhusela
• Ufuna ukulala okungakanani kule nkqubo yokunyusa amajoni omzimba
• Uluphucula njani ucoceko lwakho lokulala ukuze ube neNkqubo yoKhuseleko olomeleleyo
• Uphengululo lwe

Cinga ngokulala njengoko usenza umthambo: uhlobo lwepilisi yomlingo eneziphumo ezininzi eziluncedo emzimbeni wakho. Ngcono nangakumbi, le rejimeni yempilo entle yindlela engenamzamo yokuxhasa eyona nxalenye ingundoqo yokuhlala usempilweni, oko kukuthi, amajoni akho omzimba.

"Ukulala yinkqubo esebenzayo, ibuyisela yonke iseli emzimbeni wethu ukuze isebenze ngokukuko, kwaye ibonakalisiwe ukuphucula ukusebenza komzimba," utshilo uNancy Foldvary-Schaefer, DO, umlawuli weSikhungo seZinto zokuLala eCleveland Clinic Neurological Institute .Nantsi i-DL.

Ukulala kuyichaphazela njani inkqubo yakho yokuzikhusela

Kukho isizathu sokuba oogqirha bacebise ukuba uphumle xa ugula: Kulapho umzimba ulungiselelwe ukuba wenze ukutshayela abahlaseli. Isifundo kwi Ijenali yoNyango loMfuniselo ibonise ukuba isakhiwo esiphambili esinceda iiseli ze-T zibambelele kwiithagethi zazo zenziwe zisebenze ngakumbi ngexesha lokulala, mhlawumbi ziphucula ukusebenza kwazo. (Isikhumbuzo: Iiseli T luhlobo lweeseli ezimhlophe zegazi ezinceda ukukhusela umzimba kusulelo.)

Kwangelo xesha, iihormoni zoxinzelelo, ezonyusa ukudumba emzimbeni kwaye zithintele umsebenzi weeseli zeT T ezibulala iintsholongwane, zikumanqanaba asezantsi. Umzimba wakho uvelisa ngakumbi amajoni omzimba, abizwa ngokuba zii-cytokines, njengoko uleleyo. "Oku kubangela ukuphendula komzimba xa kukho into eyenzekayo," ucacisa uChristian Gonzalez, i-naturopath eLos Angeles. THANDEKA: Ukulala kwaye amajoni akho omzimba ahambelana kakhulu.

Ukubamba ii-zzz ngelixa ugula kunokunceda umzimba uqokelele imikhosi eyongezelelweyo yokuzikhusela. Kwizifundo ezibini zakutshanje kwiDyunivesithi yasePennsylvania ebandakanya iimpukane, abo banobuthongo obongezelelekileyo babonakalise ukwanda kwemveliso yabalwi abancinci bentsholongwane abaziwa ngokuba yi-anti-microbial peptides, kwaye ngokufanelekileyo, bacoca iintsholongwane kwimizimba yabo ngokufanelekileyo kunaleyo yokungavumi ukulala ngaphezulu kweveki . “Ukuguqulelwa ebantwini, ukulahleka kokulala okungapheliyo kuthetha ukuba kuya kuthatha ixesha elide ukuchacha ngenxa yokuba awukwazi ukukhawulela umonakalo owenziwe lusulelo,” utshilo uJulie Williams, Ph.D., umbhali-mbhali kunye nonjingalwazi wophando kwi-neuroscience. . "Ezi zifundo zibonisa ukuba ukufumana umlinganiselo ofanelekileyo wokulala imihla ngemihla yeyona nto iphilileyo." (Idibeneyo: Ngaba ukungalali ngokwaneleyo kukukubi?)

Ufuna ukulala okungakanani kule nkqubo yokunyusa amajoni omzimba

Ukulala iiyure ezisixhenxe ukuya kwezisi-9 zokulala ubusuku bonke kudlula ukuziva ubuyisiwe. "Ukuba awulali ngokwaneleyo, imveliso yecytokine iya kuphazamiseka, utshilo uGonzalez. Kwaye uyonyusa ukudumba komzimba wonke, okwenza ukuba ubesemngciphekweni wezifo ezingapheliyo. "Ukuvuvukala kuyimbangela yezifo ezizimelayo, isifo samathambo, isifo senhliziyo kunye nesifo sikashukela," kusho uGonzalez. (I-FYI, ukulala kukwaluncedo olukhulu ekukhuleni kwemisipha.)

Ukuba sele ujongene nesifo, nangona kunjalo, unokufuna ukufumana iyure eyongezelelweyo. Kuphando oluqhubekayo kwisikolo sePenn sikaPelelman sezeMithi, uWilliams kunye noogxa bakhe bafumanisa ukuba xa ukuveliswa kwepeptide echasene neentsholongwane nemuri, emva kokuba igama lesiJapan lokulala) landisiwe ziimpukane, balala iyure eyongezelelweyo ngelixa besilwa nosulelo- kwaye babonisa ukusinda okungcono. UWilliams uthi: “UNemuri wayekwazi ukonyusa ubuthongo kwaye yedwa wayekwazi ukubulala iintsholongwane.

Nokuba i-peptide ibetha umzimba ukuba wenze umsebenzi wayo ngokufanelekileyo okanye ibangele ukulala njengesiphumo esisecaleni akwaziwa, kodwa bubungqina obongezelelweyo bokuba ukunganyangeki kunye nokulala kuyadityaniswa. Iyure ayivakali ngathi ininzi, kodwa cinga ixesha lokulala emini ngeyure okanye ubusuku bakho bokulala bongezwe iyure, utshilo. "Nokuba awuguli, iyure eyongezelelweyo inokuziva imnandi."

Uluphucula njani ucoceko lwakho lokulala ukuze ube neNkqubo yoKhuseleko olomeleleyo

Ekubeni imikhwa yakho yokulala inokuchaphazela amajoni akho omzimba, qala ngokuzilungiselela ixesha lokulala, utshilo umqeqeshi wesayensi yokulala oqinisekisiweyo uBill Fish, umphathi jikelele kwiSiseko sokulala seSizwe: Suka kude nezikrini imizuzu engama-45 ngaphambi kokuba ungene, kwaye ugcine igumbi lakho lokulala lipholile kwaye lipholile. mnyama.

Ukwazi ukuba ubamba iliso elaneleyo lokujonga, jonga umsebenzi wokulandela umkhondo wokulala kwimisebenzi yeebhendi ezinje ngeFitbit kunye neGarmin, enokuveza idosi yakho yasebusuku (isifundo esitsha kwiphephancwadi. Lala ufumanise ukuba iimodeli ezinjalo zichaneke kakhulu). (Jonga: Ndizamile i-Oura Ring kwiinyanga ezi-2-Nantsi into onokuyilindela kwi-Tracker)

Ukuba usenengxaki, "jolisa kwiindawo eziphumzayo zomzimba wakho, ukuqala ezinzwaneni zakho nokusebenza ngokunyuka," utsho uFish. Kwaye ngaphezu kwako konke, ungaguquguquki. “Lala kwaye uvuke kwifestile enye yemizuzu eli-15 rhoqo ekuseni nasebusuku,” utshilo. "Oku kuya kulungiselela ingqondo nomzimba wakho ngokuthe ngcembe ukulala kwaye kukufundise ixesha lokuvuka ngokwendalo ntsasa nganye."

Shape Magazine, Okthobha 2020 kunye no-Okthobha ka-2021

Uphengululo lwe