Ngaba ulele ngokulungileyo kwimpilo yakho?

Umxholo

• Uphengululo lwe

Ukuba ipateni yakho yesiqhelo yokulala iqukethe ukusebenza ngentsasa yosuku lweveki kunye neeyure zokonwaba ezihamba kancinci, zilandelwe ngeempelaveki ezichithwe ebhedini kude kube semini, sineendaba ezimnandi. Uphando lwakutsha nje lubonisa ukuba ukwehla ixesha elide impelaveki kubonakala ngathi kuchasene nomngcipheko okhulayo wesifo seswekile esiza netyala lokulala leveki yokusebenza.

Ukuhamba ubusuku nje ezimbalwa ngaphandle kokulala ngokwaneleyo (iiyure ezine ukuya kwezintlanu ngobusuku) kunokwandisa umngcipheko wokuba nesifo seswekile malunga neepesenti ezili-16; loo nto ithelekiswa nokunyuka komngcipheko wesifo seswekile obangelwa kukutyeba kakhulu. Kodwa uphando lwakutshanje lweYunivesithi yaseChicago lubonisa ukuba ubusuku obabini bokulala ixesha elide (i-AKA yempelaveki yakho) buchasene naloo mngcipheko.

Uphononongo lwenziwa kubafana abasempilweni abali-19 abaphononongwa emva kobusuku obune bokulala rhoqo (umyinge weeyure ze-8.5 ebhedini), ubusuku obune bokungalali (umyinge weeyure ze-4.5 ebhedini), kunye nobusuku obubini bokulala obude ( umyinge weeyure eziyi-9.7 ebhedini). Ngalo lonke uphononongo, abaphandi balinganise ubuntununtunu be-insulin yamadoda (amandla e-insulin yokulawula iswekile yegazi) kunye nesalathiso sesimo sesimo sesifo seswekile).

Emva kobusuku obambalwa bokungabikho kokulala, izifundo zengqondo ye-insulin yehle ngeepesenti ze-23 kwaye umngcipheko wesifo seswekile wanyuka nge-16 yepesenti. Nje ukuba bacofe iqhosha lokulala kwaye bangene iiyure ezininzi engxoweni, omabini amanqanaba abuyela esiqhelweni.

Ngelixa kulungile ngokupheleleyo ukuzisebenzisa ezi zinto zibalulekileyo emva kweveki yomsebenzi onzima, ayisiyongcamango ilungileyo ukulandela le shedyuli yokulala kwirej (zama ezi ngcebiso zokulala okungcono). "Oku kwakungumjikelezo we-1 kuphela wokulahleka kokulala," kusho uJosiane Broussard, Ph.D., uprofesa oncedisayo wophando kwi-Integrative Physiology kwiYunivesithi yaseColorado, eBoulder kunye nombhali wokufunda. "Akwaziwa ukuba unokuchacha ngokulala okongezelelekileyo ngeempelaveki ukuba lo mjikelo uyaphindwa imini nemini."

I-Broussard iphinde yaphawula ukuba isifundo sabo senziwe kubafana abancinci abanempilo, kwaye abantu abadala okanye abangenampilo abanakukwazi ukubuyisela ngokukhawuleza. Ewe kunjalo, ukonyuka komngcipheko wesifo seswekile ayisiyiyo kuphela into onokuyixhalabisa malunga nokufika kokulala ubuthongo. Uphononongo lwangaphambili lubonise ukuba abantu abangalali ngokwaneleyo badla ngokukhula ngakumbi ukudumba noxinzelelo lwegazi oluphezulu kwaye babe nobunzima bokunikela ingqalelo, ukuqiqa nokusombulula iingxaki. Ngaphezu koko, abantu abangalali ngokwaneleyo badla ngokuyenza ngeekhalori-ngokuqhelekileyo ngokutya okuswiti okanye okunamafutha aphezulu. (Ngokwenyani. Ungafumana ukutya okunomnqweno onzulu ngokungena nje kwiyure nje enye ubuthongo.) Abantu abafundayo baseBroussard bagcinwa kwizidlo ezilawulwa ziikhalori, ngenxa yoko ukutya akubanga sengozini yesifo seswekile. Ngokufanelekileyo, inokudlala ukuba banelungelo lokutya nantoni na abayifunayo kwimeko yokwenyani yelizwe.

Kwaye nokuba usemncinci kwaye usempilweni kwaye uhlawulela ukulala okulahlekileyo ngempelaveki, kukho umba owongeziweyo wokungcolisa ngokupheleleyo isingqisho sakho se-circadian. Ukuba uhlala ebusuku kakhulu ngeempelaveki kwaye ulele emva kwexesha, izifundo zibonisa ukuba ukuphazamiseka kwindlela yakho yokulala yesiqhelo kunokubangela ukutyeba kunye neempawu ezinxulumene nokuqala kwesifo seswekile.

Ukubheja kwakho okusemandleni? Zama ukulala ngokwaneleyo kwaye ugcine ishedyuli yakho ingaguquguquki. Akukho mntu uya kukugxeka ukuba urhoxisa izicwangciso zangoMgqibelo ebusuku zomhla kunye nebhedi yakho. (Nom kokunye koku kutya kwangaphambili, kwaye uya kusekwa.)

Uphengululo lwe