Ukulala kwe-REM: yintoni, kutheni kubalulekile kwaye ungayenza njani

Umxholo

• Kutheni ukulala kwe-REM kubalulekile
• Njengoko isenzeka
• Ungakufezekisa njani ukulala kwe-REM
• Iziphumo zokungabikho kokulala kwe-REM

Ukulala kwe-REM sisigaba sokulala esibonakaliswa kukuhamba kwamehlo okukhawulezayo, amaphupha acacileyo, iintshukumo zemisipha engazibandakanyiyo, umsebenzi onamandla wobuchopho, ukuphefumla kunye nokukhawuleza kwentliziyo okuqinisekisa ukubakho kweoksijini ngeli xesha. Eli nqanaba lokulala libaluleke kakhulu ekusebenzeni kweenkumbulo kunye nolwazi, umzekelo.

Ngexesha lokulala kukho amaxesha ahlukeneyo ahlukeneyo, elokuqala liqukethe okona kulala kubelula kwaye emva koko kudlulele kwamanye amanqanaba de kufike ukulala kwe-REM. Nangona kunjalo, ukufezekisa ukulala kwe-REM, amanyathelo athile ayimfuneko ngaphambi kwexesha lokulala, njengokuthintela ukusetyenziswa kweeselfowuni, ukusela iziselo kunye nokutya okune-caffeine kunye notywala, kwaye kufuneka kugcinwe imeko emnyama ukuze kusebenze i-melatonin, i-hormone eveliswa ngumzimba kunye nomsebenzi wokulawula ukulala.

Bona ezinye iinkcukacha malunga nendlela umjikelo wokulala kunye nezigaba zayo ezisebenza ngayo.

Kutheni ukulala kwe-REM kubalulekile

Ukufikelela kwinqanaba lokulala kwe-REM kubalulekile ukulungisa iinkumbulo, amava enkqubo kunye nolwazi olufunyenwe emini. Ukongeza, ukulala kwe-REM kuqinisekisa ukuphumla okuhle ebusuku kunye nokulinganisela komzimba wonke, kunceda ukuthintela isifo sentliziyo kunye neengxaki zengqondo nezengqondo, ezinje ngoxinzelelo kunye noxinzelelo. Jonga ezinye iingcebiso zokulala ubusuku obuhle.

Kwiintsana nakubantwana, ukulala kwe-REM kubaluleke ngakumbi kuba njengoko behamba okomzuzwana wophuhliso olunamandla, ingqondo kufuneka iququzelele yonke imfundo eqokelelweyo yonke imihla ukuze iphinde ivelise oko ikufundileyo. Ngale ndlela, kungokwemvelo ukuba abantwana baphumelele ngokukhawuleza kwaye bahlale ixesha elide ekulaleni kwe-REM kunabantu abadala.

Njengoko isenzeka

Ngexesha lokulala kukho umjikelo wamanqanaba aliqela kunye nokulala kwe-REM kwenzeka kwisigaba sesine, ke kuthatha ixesha ukufika kweli xesha. Kuqala, umzimba uhamba ngenkqubo yokungalali nge-REM, equlathe inqanaba lokuqala lobuthongo obuncinci, obuhlala malunga nemizuzu engama-90, kunye nelinye inqanaba, lobuthongo obuncinci, oluthatha umyinge wemizuzu engama-20.

Emva kwala manqanaba mabini, umzimba ufikelela ekulaleni kwe-REM kwaye umntu aqale ukuphupha kwaye abe notshintsho emzimbeni, njengokuhamba kwamehlo okukhawulezileyo, nokuba kuvaliwe, ukwanda kokusebenza kwengqondo, kunye nokuphefumla okukhawulezayo kunye nokubetha kwentliziyo.

Ixesha lokulala kwe-REM lixhomekeke kumntu ngamnye kunye nexesha lokulala lilonke, elifanele ukuba liphakathi kweeyure ezisi-7 ukuya kwezi-9, kwaye ebusuku umntu uye adlule kwesi sigaba amatyeli ambalwa, ephinda umjikelo ka-4 ukuya kuma-5.

Ungakufezekisa njani ukulala kwe-REM

Ukufezekisa ukulala kwe-REM kunye nokuphucula umgangatho wexesha lokuphumla ebusuku, kufanelekile ukulandela amanyathelo athile, njengokuseka indlela yokulala ukulungiselela umzimba nengqondo, kuyimfuneko ukunciphisa ukukhanya okukufutshane, ukunqanda izandi eziphezulu kwaye ungasebenzisi iselfowuni kwaye ungakhange ubukele umabonwakude kanye ngaphambi kokuba ulale.

Ukongeza, iqondo lobushushu kwigumbi kufuneka ligcinwe phakathi kwe-19 ukuya kuma-21 degrees, kuba imeko yemozulu entle ikwabalulekile ukuba umzimba uphumle ngokufanelekileyo kwaye akukhuthazwa ukuba utye ukutya okanye iziselo ezineswekile eninzi, icaffeine kunye notywala njengoko oku kunako nefuthe elibi kumgangatho wokulala.

Bona kwividiyo engezantsi kweendlela ezili-10 zokulala ngokukhawuleza nangcono kwaye ngale ndlela ukuphucula umgangatho wokulala kwe-REM:

Iziphumo zokungabikho kokulala kwe-REM

Ukuba umntu akaphumeleli ukulala kwe-REM, kunokuba neziphumo emzimbeni nasengqondweni, njengoko ilixesha lokulala eliyimfuneko ekuhlaziyweni kwengqondo. Olunye uphononongo lubonisa ukuba abantu abadala kunye nabantwana abangakufezekisi ukulala kwe-REM banomngcipheko ophezulu wokukhula kwe-migraine, ukutyeba, ukongeza ekubeni kunokwenzeka ukuba babe neengxaki zokufunda kwaye babe noxinzelelo kunye noxinzelelo.

Nangona kunjalo, ezinye iingxaki zempilo zinokuphazamisa ukulala kwaye zibangele umntu ukuba angafezekisi ukulala kwe-REM ngokulula, njengokuphefumla ubuthongo, sisifo esibangela ukuyeka ukuphefumla okomzuzwana. I-narcolepsy sesinye isifo esidala ukungaqheleki kummiselo wokulala kwe-REM kwaye senzeka xa umntu eyolala nangaliphi na ixesha losuku naphina. Jonga ngcono ukuba yintoni i-narcolepsy kwaye luyintoni unyango.

Ukufumanisa ukuba leliphi ixesha lokuvuka okanye eliphi ixesha lokulala ukuze ube nokulala ngokuzolileyo okufezekisa ukulala kwe-REM, faka nje idatha kule khalityhuleyitha ilandelayo: