Yonke into kufuneka uyazi malunga namanqanaba ama-5 okulala

Umxholo

• Amanqanaba okulala
• Inqanaba 1
• Inqanaba 2
• Amanqanaba 3 & 4
• Inqanaba 5: REM ukulala
• Iinyani malunga nokulala
• Ukuphazamiseka kokulala
• Ukuphuthelwa
• Ukulala ngokuphefumla
• Isifo somlenze esingazinzanga
• Ishift yokusebenza kwengxaki
• Ingqele
• Iingcebiso zokufumana ubuthongo obulungileyo
• Umgca wezantsi

Akusiyo imfihlo ukuba ubuthongo yenye yezona zinto zibaluleke kakhulu kwimpilo entle. Xa silele, imizimba yethu ithatha ixesha ukuya:

• ukulungisa izihlunu
• khulisa amathambo
• lawula iihomoni
• hlela iinkumbulo

Kukho amanqanaba amane okulala, aquka zombini ukulala kwe-REM nokungabikho kwe-REM, esijikeleza ubusuku ngabunye.

Kule nqaku, siza kuphonononga la manqanaba okulala, sixoxe malunga nokuphazamiseka kokulala, kunye neengcebiso zokulala ngcono.

Amanqanaba okulala

Zimbini iintlobo zokulala: i-REM-okanye ukuhamba kwamehlo okukhawuleza-ukulala nokungalali kwe-REM. Ukulala ngaphandle kwe-REM kunezigaba ezininzi, ngelixa ukulala kwe-REM kulinqanaba elinye.

Inqanaba 1

Eli nqanaba lokulala ngaphandle kwe-REM lwenzeka xa uqala ukulala kwaye zihlala kuphela imizuzu embalwa.

Ngeli nqanaba:

• ukubetha kwentliziyo kunye nokuphefumla kuyacotha
• izihlunu ziqala ukukhululeka
• Uvelisa amaza obuchopho be-alpha kunye ne-theta

Inqanaba 2

Eli nqanaba lilandelayo lokungalali kwe-REM lixesha lokulala kancinci ngaphambi kokuba ungene kubuthongo obunzulu, kwaye ihlala malunga nemizuzu engama-25.

Ngeli nqanaba:

• Ukubetha kwentliziyo kunye nokuphefumla kunciphisa kancinci
• akukho ntshukumo yamehlo
• Ubushushu bomzimba buyehla
• amaza obuchopho aye enyuka esihla, avelisa “iintonga zokulala”

Amanqanaba 3 & 4

Amanqanaba okugqibela okulala ngaphandle kwe-REM ngawona manqanaba okulala anzulu. Amanqanaba amathathu anesine aziwa njengokucotha kwamaza, okanye i-delta, ukulala. Umzimba wakho wenza imisebenzi eyahlukeneyo ebalulekileyo yokunyusa impilo kula manqanaba okugqibela angengawo e-REM.

Ngexesha lala manqanaba:

• ukuvuka ebuthongweni kunzima
• Ukubetha kwentliziyo nokuphefumla zezona zinga zincinci
• akukho ntshukumo yamehlo
• umzimba ukhululeke ngokupheleleyo
• Amagagasi obuchopho be-delta akhoyo
• ukulungiswa kwezicubu kunye nokukhula, kunye nokuvuselelwa kweseli
• amajoni omzimba ayomelela

Inqanaba 5: REM ukulala

Inqanaba lokuhamba kwamehlo ngokukhawuleza lenzeka malunga nemizuzu engama-90 emva kokuba ulele, kwaye lelona nqanaba lokuqala lokulala. Ukulala kwe-REM kuhlala malunga nemizuzu eli-10 okokuqala, ukwanda kumjikelo ngamnye we-REM. Umjikelo wokugqibela wokulala kwe-REM uhlala uhleli kangangemizuzu engama-60.

Ngeli nqanaba:

• iintshukumo zamehlo zikhawuleza
• ukuphefumla kunye nokubetha kwentliziyo kuyanda
• izihlunu zemilenze ziye zikhubazeke okwethutyana, kodwa amawele anokuvela
• Umsebenzi wobuchopho wonyuswe ngokuphawulekayo

Xa ulala ebusuku, ujikeleza kuwo onke la manqanaba okulala amaxesha amaninzi-phantse yonke imizuzu engama-90 okanye njalo.

Iinyani malunga nokulala

Kwinto efunekayo kwimpilo yethu nakwintlalo-ntle yethu, kusekho okuninzi esingakwaziyo ngokulala. Nangona kunjalo, Nazi iinyani ezisixhenxe zokuzonwabisa esizenzayo yenza yazi:

1. Abantu bachitha i-1/3 yobomi babo belele, ngelixa iikati zichitha phantse i-2/3 yabo ilele. Ezinye izilwanyana ezinje ngeekala kunye namalulwane zingalala iiyure ezingama-22 ngosuku.
2. Iintsana ezisandul 'ukuzalwa zifuna ukulala iiyure ezili-14 ukuya kwezi-17 ngosuku, ngelixa abakwishumi elivisayo befuna malunga neeyure ezisi-8 ukuya kwezi-10 busuku ngabunye. Uninzi lwabantu abadala ludinga ukulala iiyure ezisi-7 ukuya kwezi-9.
3. Ukungalali ngokwaneleyo kunokuba nefuthe elibi kwimpilo. Nokuba zincinci iiyure ezingama-72 ngaphandle kokulala kunokubangela ukutshintsha kwemozulu, ukusebenza nzima, kunye nokutshintsha kokuqonda.
4. Amanqanaba ombane adipha ngokwendalo ngamaxesha amabini ahlukileyo emini: 2:00 kusasa kunye 2:00 pm Oku kuchaza ukudinwa emva kwesidlo sasemini abanye abantu abaziva emini.
5. Amaphupha anokuvela ngombala okanye ngokupheleleyo kwi-greyscale. Omnye ukusukela ku-2008 wafumanisa ukuba ukufikelela kumabonakude omnyama nomhlophe kunefuthe kumbala wamaphupha akhe.
6. Ukuphakama okuphezulu kunokuba nefuthe elibi kumgangatho wokulala. Ngokwangoku, oku kunokuba ngenxa yokuncipha kwenqanaba lokuhamba kancinci (ukulala okunzulu).
7. Nangona kusekuninzi ekufuneka sifunde ngokulala, eyona nto siyaziyo kukuba ukulala kubalulekile kwimpilo entle njengokutya nokuzilolonga.

Ukuphazamiseka kokulala

Ngokwe-American Sleep Association, malunga nama-50 ukuya kuma-70 ezigidi zabantu abadala eUnited States banengxaki yokulala. Ukuphazamiseka kokulala kunokuba nefuthe elibi kumgangatho wokulala, oya kuthi ke ukhokelele kwezinye iingxaki zempilo. Ngezantsi, uya kufumana ezinye zeengxaki zokulala eziqhelekileyo kunye nendlela abaphathwa ngayo.

Ukuphuthelwa

Ukuphuthelwa yimeko engapheliyo yokulala ebonakaliswa kukulala nzima. Abanye abantu banengxaki yokulala, abanye abakwazi ukulala, kwaye abanye banengxaki ngazo zombini. Ukuphuthelwa kuhlala kubangela ukulala nokudinwa kakhulu emini.

Ukunyanga ngokuziphatha kwengqondo (CBT) lolona nyango luphambili lokungalali. I-CBT inokudityaniswa namayeza okulala, akwazi ukunceda abantu ukuba balale kwaye balale. Kwabanye abantu, ukuphucula impilo yokulala kunokunceda.

Ukulala ngokuphefumla

Ukuthintelwa kwe-apnea yokulala yimeko apho umzimba uyeka ukuphefumla xa ulele. Ezi zihlandlo zokuphefumla, ezibizwa ngokuba yi-apnea, zenzeka ngenxa yokuba iindlela zomoya zomqala ziba mxinwa kakhulu ukuvumela ukuhamba komoya. Njengokulala, le meko inokuchaphazela kakubi umgangatho wokulala.

Uluhlu lokuqala lonyango lwe-apnea yokulala luxinzelelo oluqhubekayo lomatshini womoya (CPAP). I-CPAP idala ukuhamba komoya okwaneleyo ukuvumela umntu one-apnea yokulala ukuba aphefumle ngokufanelekileyo ngexesha lokulala. Ukuba i-CPAP ayincedi, i-bilevel ingcinezelo yomoya (i-BiPAP okanye i-BPAP) yindlela elandelayo. Kwiimeko ezinzima, utyando lunokuba yimfuneko.

Isifo somlenze esingazinzanga

I-restless leg syndrome (RLS) sisifo se-neurological esingunobangela wokuziva ungonwabanga emilenzeni, edla ngokubonakala xa uphumla okanye uzama ukulala. Abantu abane-RLS bahlala benengxaki yokulala ngokwaneleyo ngenxa yeempawu zabo.

Amanye amayeza, anjengezinto zokulala kunye ne-anticonvulsants, anokumiselwa ukunceda ukulawula iimpawu ze-RLS. Ukuziqhelanisa nokucoceka kokulala kunokunceda ukukhulula umzimba ngaphambi kokuba ulale kwaye wenze kube lula ukulala.

Ishift yokusebenza kwengxaki

Ingxaki yokusebenza kwe-Shift yimeko echaphazela ikakhulu abo basebenza ngaphandle kwishedyuli yesi-9 ukuya kweye-5 yesiqhelo. Esi sifo sinokubangela ukungalingani kwisingqisho sendalo, okanye umjikelo wokulala. Abantu abanale ngxaki basemngciphekweni omkhulu wokwanda kokulala emini kunye nemicimbi yezempilo.

Unyango lokungasebenzi kakuhle emsebenzini kubandakanya ukuthatha ii-naps rhoqo, ukunqanda ukuvuselela, kunye nokunciphisa inani leeyure ezisetyenzisiweyo, zonke ezinokunceda ukukhuthaza umgangatho wokulala olungileyo. Kubantu abalele emini, inokunceda nasekusebenziseni izixhobo zokuthintela ukukhanya ezifana neiglasi okanye iikhethini.

Ingqele

I-narcolepsy kukuphazamiseka kwenkqubo yemithambo-luvo ebangela ukozela kakhulu emini kunye "nokuhlaselwa kokulala", okanye ukulala ngesiquphe. I-narcolepsy ikwabangela i-cataplexy, ngesiquphe, ukuwa komzimba okubangelwa kukuphulukana nolawulo lwezihlunu. Abantu abane-narcolepsy bahlala befumana ukuphazamiseka okukhulu kubomi babo bemihla ngemihla.

Amayeza anje ngezikhuthazi kunye nee-SSRI zisetyenziselwa ukunyanga iimpawu ze-narcolepsy. Unyango lwasekhaya, njengokuthintela izikhuthazi kunye nokwenza umthambo rhoqo, kunokunceda ukukhuthaza ukulala okunempilo.Utshintsho kwindlela yokuphila, njengokuphepha imisebenzi ethile kunye nokwenza indawo yokuhlala, zikwabalulekile ukunceda ukunciphisa umonzakalo.

Iingcebiso zokufumana ubuthongo obulungileyo

Ukuziqhelanisa nokucoceka kokulala yeyona ndlela ilungileyo yokufumana ubuthongo obulungileyo ebusuku. Nazi ezinye zeendlela onokuthi uphucule impilo yakho yokulala:

• Chitha ixesha ngaphandle elangeni ebudeni bemini. Ukuveza umzimba wakho ekukhanyeni kwendalo emini kunokunceda ukugcina isingqisho se-circadian esempilweni.
• Yenza umthambo okanye uhambise umzimba wakho imini yonke. Ukufumana ubuncinci umthambo okanye iseshoni yokuhamba ngemini nganye yindlela elungileyo yokuphucula umgangatho wokulala kwakho.
• Nciphisa ixesha lakho lokulala ungabikho ngaphezu kwemizuzu engama-30. Ngelixa kukho izibonelelo zokulala, ukuba ulala ngaphezulu kwemizuzu engama-30, inokukushiya uphaphile xa ilixesha lokulala.
• Gwema izikhuthazi kunye nokutya okuthile ngaphambi kokulala. I-Caffeine, inicotine, okanye utywala ngaphambi kokulala kunokuphazamisa ukulala kwakho, njengokutya okunokubangela ukungaginyisi mathe okanye isisu.
• Nciphisa ixesha lakho lesikrini kwiyure ngaphambi kokulala. IiTV, iifowuni kunye nezinye izixhobo zombane zikhupha ukukhanya okuluhlaza okwesibhakabhaka, ezinokuphazamisa iihomoni ezikunceda ulale.
• Yenza indawo efanelekileyo yokulala. Ukutshala imali kumatrasi asemgangathweni ophezulu, umqamelo, kunye nengubo, kunye nezinye izinto zokulala eziphumlayo, kunokukunceda ulale ngcono.

Ukubandakanya ezi ngcebiso kancinci ixesha elingaphezulu kunokuwuphucula kakhulu umgangatho wakho wokulala. Nangona kunjalo, ukuba usenengxaki yokuwa okanye ukuhlala ulele, kunokuba lixesha lokuba undwendwele ugqirha ukuze nixoxe ngeendlela ezininzi onokukhetha kuzo.

Umgca wezantsi

Umzimba wakho ujikeleza kumanqanaba amahlanu okulala busuku ngabunye: amanqanaba amane okulala ngaphandle kwe-REM kunye nenqanaba elinye lokulala kwe-REM. Ngexesha lokulala, ukuphefumla, ukubetha kwentliziyo, izihlunu, kunye namaza engqondo konke kuchaphazeleka ngokwahlukileyo.

Ukulala ngokwaneleyo kubalulekile kwimisebenzi yokukhuthaza impilo njengokugaya, ukukhula kunye nenkumbulo. Ezinye iingxaki zokulala, njengokulala, kunokubangela umgangatho wokulala ongalunganga kunye nobunzima bokusebenza imini yonke.

Into efanelekileyo ongayenza ukuphucula umgangatho wakho wokulala ukujongana nayiphi na imeko ephantsi kwaye usebenze kumgangatho wakho wokulala.