Ukulala kwePolyphasic: zeziphi iintlobo kunye nendlela yokwenza ngayo

Umxholo

• Ngaba le ndlela iyasebenza ngokwenene?
• Indlela yokwenza ubuthongo polyphasic?
• Zeziphi izibonelelo onokuzilindela?
• Ngaba ukulala nge-polyphasic akulunganga kuwe?

Ubuthongo be-Polyphasic yindlela eyahlukileyo yokulala apho ixesha lokulala lahlulwe nge-naps malunga nemizuzu engama-20 ngalo lonke usuku, ukunciphisa ixesha lokuphumla ukuya kwiiyure ezi-2 ngosuku, ngaphandle kokubangela ukonakala kwimpilo.

Ukudinwa okubangelwa ziiyure ezisi-8 zomsebenzi kubandakanya neehambo ezijikelezayo kunokubeka esichengeni impilo-ntle, ubudlelwane phakathi kwabantu okanye nemisebenzi yolonwabo ngenxa yokungabikho kwexesha. Ubuthongo be-Polyphasic buthathelwa ingqalelo ngabantu abathile njengokunye ukungalali, apho ukulala kwenzeka ebusuku kwaye ngaxeshanye, kwenza ukuba kube nakho ukwanelisa isidingo sokulala kunye nokuqinisekisa imveliso ngexesha lasemini.

Ngaba le ndlela iyasebenza ngokwenene?

Ubuthongo beMonophasic, obuqhele ukwenziwa ngabantu bonke, buhamba ngezigaba ezininzi, ziqala ngokulala kancinci, zilandelwe bubuthongo obunzulu kwaye ekugqibeleni zilale i-REM, enoxanduva lokufunda nokudibanisa iinkumbulo. Lo mjikelo uyaphindaphindwa ubusuku bonke, ngalinye linokuthatha malunga nemizuzu engama-90 ukuya kweli-110.

Kubantu abafumana ukulala nge-polyphasic, ezi zigaba zokulala zibonakala zifinyeziwe, njengesicwangciso sokusinda kwengqondo ngokwaso, kunokwenzeka ukuba udlule kwisigaba se-REM kwanangexesha lokulala elihlala kuphela imizuzu engama-20.

Kukholelwa ukuba ngeeyure ezi-2 kuphela ngosuku zonke iipateni zokulala ziyaneliseka, kwaye nokusebenza okungcono ngokunxulumene nesigaba esinye sokulala kunokufezekiswa, kunokwenzeka ukuba uvuke ebuthongweni kubuthongo obuhlaziyiweyo be-polyphasic, ngokungathi Ndilele ubusuku obunye.

Indlela yokwenza ubuthongo polyphasic?

Ubuthongo be-Polyphasic buquka ukwahlula ixesha lokulala kwiindawo ezininzi, ezinokwenziwa ngeendlela ezahlukeneyo:

• Uberman: Le yeyona ndlela ingqongqo kunye neyona idume kakuhle, apho ukulala kwahlulwe kwaba yimizuzu engama-20 yokulinganisa imizuzu engama-20 inye. Nangona amaxesha phakathi kokulala kufuneka afane, le ndlela isebenza ngcono ukuba ayenziwanga ngamaxesha angqongqo, kodwa xa uziva ufuna ukulala. Ukulala akufuneki kudlule kwimizuzu engama-20 ngexesha, ke akukho bungozi bokulala kwaye kunzima ukuvuka. Nangona kunjalo, kunzima kakhulu ukugcina kwindlela yokuphila yabantu abaninzi
• Wonke umntuKule ndlela, umntu ulala ixesha elide lokulala, malunga neeyure ezi-3, kwaye ngexesha leeyure ezishiyekileyo uthatha imizuzu emi-20 imizuzu engama-20 inye, ngokulinganayo omnye komnye. Le inokuba yindlela yokuqala yokuziqhelanisa no-Uberman, okanye indlela elula yokulingana nendlela yokuphila yangoku.
• DymaxionKule ndlela, ukulala kwahlulwe kwibloko zokulala imizuzu engama-30 qho kwiiyure ezi-6.

Zeziphi izibonelelo onokuzilindela?

Kukholelwa ukuba enye yeenzuzo zokulala nge-polyphasic kukungena kwindawo ebizwa ngokuba yi-REM yokulala ngokukhawuleza, esisigaba esisisiseko sokuphinda umise imisebenzi yokuqonda kunye nokudibanisa iinkumbulo.

Ukongeza, abantu abaqhuba olu hlobo lokulala banokuba nexesha elininzi lokwenza eminye imisebenzi kunye nokunciphisa uxinzelelo olubangelwa luxinzelelo lwexesha kunye nexesha lokuhlangana.

Olunye uphononongo lukwachaza ukusebenza okungcono ngokunxulumene nokulala monophasic, apho kunokwenzeka ukuba uvuke ebuthongweni obuvuseleleke ngokupheleleyo ubuthongo be-polyphasic, ngokungathi ubulele ubusuku bonke.

Ngaba ukulala nge-polyphasic akulunganga kuwe?

Akucaci ukuba yeyiphi ingozi yale ndlela, kwaye nangona ezinye izifundo zibonise ukuba ukulala kwe-polyphasic akuyongozi impilo, ezinye iziphumo zakutshanje zibonisa ukuba akunakucetyiswa ukuba uhlale kule patheni yokulala ixesha elide.

Ukuthatha ithuba lokulala nge-polyphasic, kuthatha ixesha lokuziqhelanisa neeveki ezi-2 ukuya kwezi-3, ukuze iimpawu zokungalali zoyiswe kwaye kuyimfuneko ukuba indlela yokuphila yangoku iyahambelana neemfuno zale ndlela.

Ukongeza, ukulala kancinci ebuchotsheni, ukutshintsha isingqisho somzimba kwaye kubangele ukuba i-adrenaline kunye necortisol iveliswe, zona zihomoni ezinceda ukugcina ukuphaphama, ezinokuthi ke ngoko zonyuse uxinzelelo kunye noxinzelelo kwaye ziyenze buthathaka inkqubo yomzimba.