Ikhonkco phakathi kokulala kunye nomhlaza webele

Umxholo

• Vala Phantsi Iziphazamiso
• Namathela kwiWindows Window yeeyure ezimbini
• Sebenzisa ukukhanya kweziMo
• Uphengululo lwe

Mhlawumbi uyazi ukuba ubuthongo bubalulekile kwisimo sengqondo, ukutya, kunye nokutyumza ukusebenza kwakho - kodwa ucoceko olubi lokulala lunokuba nemiphumo emibi kakhulu. Ixesha obetha ngalo umqamelo kunye nendlela eliphumle ngayo iliso lakho linokuchaphazela umngcipheko womhlaza wamabele, uphando lubonisa. Ukuphazamiseka kwesingqisho sakho se-circadian, esinokubangela ukungalali kakuhle, kunokudlala indima kumhlaza webele.

"Izinto ezifana nokukhanya okanye ingxolo zinokuyicinezela i-melatonin ebusuku, xa amanqanaba afanele ukuba phezulu. Umzimba uphendula ngokukhupha i-estrogen kwii-ovari ngexesha lemini ngokuqhelekileyo bekungeke kwenzeke," kusho uCarla Finkielstein, Ph.D. unjingalwazi ongumhlobo eVirginia Tech Carilion School of Medicine. Kwezinye iimeko, ukukhutshwa rhoqo, okungacwangciswanga kwamahomoni anje kunokunyusa umngcipheko womhlaza.

Ngamaxesha athile ubusuku obubi abunanto yakwenza nexhala, kodwa nantoni na ephosa ii-z zakho ngokungapheliyo. Ezi ngcebiso zintathu ziya kukunceda ufumane ukuphumla ebusuku okudingayo.

Vala Phantsi Iziphazamiso

Ukuvuka ngaphezulu kokuphindwe kabini ngobusuku kunxulunyaniswa nokunyuka kweepesenti ezingama-21 kumngcipheko womhlaza wamabele, uphando kwi Ijenali yaseYurophu yoThintelo lweCancer imiboniso. Ubuthongo obuqhekekayo butshintsha iiseli zegazi ezimhlophe ngendlela ekhuthaza ukukhula kwethumba, ngokutsho kuphononongo lwangaphambili kwiimpuku, utshilo uDorraya El-Ashry, Ph.D., igosa eliyintloko lezenzululwazi leBreast Cancer Research Foundation.

Thatha amanyathelo okwenza ukulala kwakho kube noxolo ngakumbi. Ukuba uhlala kwisitrato esinengxolo, umzekelo, cinga ngokufumana umatshini wengxolo opinki. (Ingxolo epinki iyafana nengxolo emhlophe kodwa iye yangqinwa ukuba iyawomeleza umgangatho wobuthongo.) Ukuba udla ngokuvuka unomqala okanye uqaqanjelwa yintamo, usenokurhona; Iipesenti ezingama-88 zabasetyhini bayazi, kodwa ngama-72 eepesenti kuphela ayaziyo. Ukutshintsha indawo yakho yokulala, ukufumana umqamelo omtsha, okanye ukunxiba isikhuseli somlomo kunokunceda; buza ugqirha wakho okanye ugqirha wamazinyo ngengcebiso. (Eyeleleneyo: Uphononongo lufumanisa ukuba 'Ubuthongo Bobuhle' Yinto yokwenyani)

Namathela kwiWindows Window yeeyure ezimbini

Uphononongo lubonise ukuba ubusuku obujikelezayo, apho usebenza ubusuku obuthathu okanye ngaphezulu ngenyanga ukongeza kwishifti yemini, kunokonyusa umngcipheko wokuba nomhlaza ngokuhamba kwexesha kuba iwotshi yomzimba wakho ayinakuze ilungelelanise ngokupheleleyo. "Oku kuphazamiseka okungapheliyo kwe-circadian kunefuthe elibi kumhlaza kunye nokutyeba, isifo senhliziyo, kunye nokuvuvukala," utshilo uFinkielstein. Injongo yokuvuka kwaye ulale kwifestile enye yeeyure ezimbini yonke imihla ukunciphisa iziphumo. (Idibeneyo: Yintoni eyona nto imbi: UkuLala ukuLala okanye ukuPhazamiseka kokuLala?)

Sebenzisa ukukhanya kweziMo

Enye yezinto eziphambili ezithintela amanqanaba e-melatonin asebusuku kukukhanya kakhulu. "Uphando lwezilwanyana lubonisa ukuba imijikelezo engaqhelekanga yokujikeleza ekubonakaleni kokukhanya okungaqhelekanga kumjikelezo wobumnyama kukholisa ukuqhubela phambili kwezifo ezimbi, njengomhlaza kwizicubu zamabele," utshilo uFinkielstein.Nciphisa isixa sokukhanya osibonayo kwiyure okanye ezimbini phambi kokuba ulale, utshilo u-El-Ashry. Ngokufanelekileyo, zama inqanaba lokukhanya kwamakhandlela ukukhanya-okuthetha nje ngokwaneleyo ukubona apho uya khona. Vala i-elektroniki yakho kwangoko. (Jonga: Owona mLwazi mhle wokuKhanyisa ukuLala, ngokweeNgxelo zeAmazon)

Shape Magazine, Okthobha 2019 umba

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