Kutheni unamaphupha amaninzi angaqhelekanga ngexesha lokuvalelwa, ngokweengcali zokulala

Umxholo

• Ke, yintoni ebangela amaphupha acacileyo?
• Ngaba i-melatonin ingakunika amaphupha angaqhelekanga?
• Zithini amaphupha angaqhelekanga ngexesha lokuvalelwa kuthetha ukuba impilo yakho yokulala?
• Uphengululo lwe

Ubambekile phakathi kweentloko ze-coronavirus malunga nendlela i-COVID-19 isasazeka ngayo kunye neendlela zokwenza i-DIY yakho yobuso buso, mhlawumbi uqaphele omnye umxholo oqhelekileyo kukondla kwakho kwe-Twitter: amaphupha angaqhelekanga.

Thatha uLindsey Hein, umzekelo. Umsasazi wepodcast kunye nomama wabantwana abane kutshanje ubhale kwi-tweet ukuba uphupha umyeni wakhe, uGlenn (osebenza kwezezimali kwaye ngoku oyi-WFH) wayezama ukuthatha iishifti kwindawo yokutyela ababesebenza kuyo xa babeqala ukudibana ekholejini ngaphezulu kweminyaka elishumi eyadlulayo. . Emva kokukhumbula eli phupha, uHein wakhawuleza walibopha kwi-COVID-19 kunye neziphumo zalo kuye nakwintsapho yakhe, uxelela Ubume. Nangona uhlala esebenza kude kwaye nomsebenzi womyeni wakhe ukhuselekile, uthi ubonile ukwehla kwenkxaso-mali yePodcast, andisathethi ke ngoku kufuneka arhoxise imicimbi enxulumene nomboniso wakhe. "Ngokuhamba kwethu okuqhelekileyo kobomi kuphazanyiswa, bendinalo ixesha elincinci kunye namandla endinokuwanikela kumdlalo wam ngoku ekubeni singenawo unonophelo lwabantwana," wabelana.

Into kaHein ayiqhelekanga. Ungomnye wezigidi zabantu abo ubomi babo bemihla ngemihla butshintshiwe, ngandlela thile, sisifo secoronavirus. Ngelixa i-COVID-19 iqhubeka nokulawula ukogquma iindaba kunye neendaba zosasazo lwentlalo, ayothusi into yokuba ubhubhane sele uqalile ukuchaphazela iindlela zokulala zabantu. Abantu abaninzi baxela amaphupha acacileyo, ngamanye amaxesha anoxinzelelo ngexesha lokuvalelwa bodwa, ahlala enxulumene nokungaqiniseki ngomsebenzi okanye ukuxhalaba ngokubanzi malunga nentsholongwane ngokwayo. Kodwa athini la maphupha ahlukanisayo kuthetha (ukuba ikhona into)?

ICYDK, i-psychology yamaphupha ikhona kangangeenkulungwane, ekubeni uSigmund Freud wayisasaza ingcamango yokuba amaphupha anokuba yifestile engqondweni engazi nto, uchaza uBrittany LeMonda, Ph.D, isazi ngengqondo kwiSibhedlele saseLenox Hill kwisixeko saseNew York naseNorthwell Health. IZiko le-Neuroscience kwiGreat Neck, eNew York. Namhlanje, iingcali zityekele ekuvumeleni ukuba ukuba namaphupha acacileyo—kwanamaphupha amabi amangalisayo ngamaxesha athile—kuyinto eqhelekileyo; Ngapha koko, iphantse yalindeleka ngexesha lokungaqiniseki okusasazekileyo. (Idibeneyo: Kutheni ukulala kuyiNombolo 1 Eyona nto ibaluleke kakhulu kuMzimba ongcono)

"Sabona kwa izinto ezifanayo emva kohlaselo lwango-9/11, iMfazwe yesibini (II) yeHlabathi, kunye nezinye iziganeko ezibuhlungu abajamelana nazo abantu kuyo yonke imbali," utshilo uLeMonda. "Sihlaselwa yimifanekiso engaphefumlelwanga yabasebenzi abaphambili kwizixhobo zokuzikhusela (PPE) ezithwala iibhegi zomzimba, kunye neendaba kunye notshintsho kwiishedyuli nakwindlela yesiqhelo, sisiphango esifanelekileyo ukuba sibe nokucaca ngakumbi kwaye amaphupha aphazamisayo namaphupha amabi. "

Iindaba ezilungileyo: Ukuba namaphupha acacileyo ayisiyonto "embi" (ngaphezulu koko kancinci). Sekunjalo, kuyaqondakala ukuba ufuna ukufumana isibambo kuyo, ngakumbi ukuba amaphupha akho abangela uxinzelelo olubonakalayo kubomi bakho bemihla ngemihla.

Nantsi into ethethwa ziingcali malunga namaphupha akho angaqhelekanga okuvalelwa, kunye nendlela onokuthi uqiniseke ngayo ukuba ufumana ukuphumla okudingayo phakathi kobhubhani we-COVID-19.

Ke, yintoni ebangela amaphupha acacileyo?

Awona maphupha acacileyo aqhele ukwenzeka ngexesha lokulala kwamehlo okukhawulezayo (REM), inqanaba lesithathu kumjikelo wakho wokulala, uyacacisa uLeMonda. Kumanqanaba amabini okuqala omjikelezo wokulala, umsebenzi wakho wobuchopho, ukubetha kwentliziyo, kunye nokuphefumla kuqala ukucotha ngokuthe ngcembe ukusuka kumanqanaba okuvuka, ngelixa umzimba wenyama nawo uphumla. Kodwa xa ufika kwindawo yokulala ye-REM, ukusebenza kwengqondo kunye nenqanaba lokubetha kwentliziyo kwakho kuyabuya kwakhona ngelixa uninzi lwezihlunu zakho zihlala zikhubazekile zingaphumli, utshilo uLeMonda. Izigaba zokulala ze-REM zidla ngokuhlala kwimizuzu engama-90 ukuya kweli-110 lilinye, nto leyo evumela ingqondo ukuba ingaphuphi ngokucacileyo kuphela kodwa iphinde iqhubeke kwaye igcine ulwazi ubusuku bonke njengoko umjikelo wokulala uphindaphinda (umzimba wakho udla ngokuhamba malunga nemijikelo emine okanye emihlanu yokulala ngobusuku obunye) , uyachaza.

Ke, ithiyori enye emva kokonyuka kwamaphupha acacileyo ngexesha lokuvalelwa yedwa kukwanda kokulala kwe-REM, utshilo uLeMonda. Kuba uninzi lweendlela zemihla ngemihla zabantu zitshintshe ngokupheleleyo ngenxa yobhubhani we-COVID-19, abanye abantu balala ngamaxesha ahlukeneyo, okanye balele nangaphezulu kunokuba bebeqhele ukwenza. Ukuba u zi ukulala ngakumbi, oko kunokuthetha ukuba uphupha ngakumbi kuba, njengoko imijikelo yokulala iphinda-phinda ubusuku bonke, umlinganiselo wokulala kwe-REM ngomjikelo uyenyuka, icacisa iLeMonda. Ukulala ngakumbi kwe-REM okufumanayo, kokukhona kunokwenzeka ukuba uphupha rhoqo-kwaye namaphupha amaninzi onawo, kokukhona kunokwenzeka ukuba ubakhumbule kusasa, utshilo uLeMonda. (Eyeleleneyo: Ngaba Ukulala okwaneleyo kwe-REM kubalulekile?)

Kodwa nokuba ukhona hayi Ukufumana ubuthongo obuninzi kwezi ntsuku, amaphupha akho okuvalelwa usenokonakala, ngenxa yento ebizwa ngokuba yi-REM rebound. Oku kubhekiselele ekunyukeni kwamaza kunye nobunzulu bokulala kwe-REM okwenzekayo emva amaxesha okuphuthelwa okanye ukulala, ucacisa uLeMonda. Ngokusisiseko umbono kukuba xa ungalali ngokwaneleyo rhoqo, ingqondo yakho ithambekele ekutyibilikeni ngokunzulu kwi-REM yokulala kwizihlandlo ezimbalwa zi ukulawula ukufumana i-snooze efanelekileyo. Ngamanye amaxesha kuthiwa "ityala lephupha," i-REM rebound idla ngokuchaphazela abo bahlala bephazamisa ishedyuli yabo yokulala ngandlela-thile, wongeza uRoy Raymann, Ph.D, unikezelo oluyintloko lwezenzululwazi kwi-SleepScore Labs.

Ngaba i-melatonin ingakunika amaphupha angaqhelekanga?

Abantu abaninzi babhenela kuncedo lokulala olungaphaya kwekhawuntaren okanye izongezo ezinje nge-melatonin xa ujongana nokungalali kunye nezinye iingxaki zokulala. I-ICYDK, i-melatonin yinyani yehomoni eyenzeka ngokwendalo emzimbeni ukukunceda ukulawula umjikelo wakho wokulala.

Iindaba ezimnandi zezokuba ukuthatha i-melatonin kwangoko ngokuhlwa (kunye nesikhokelo esivela kugqirha wakho) kunokunceda ukuphucula umgangatho wakho wokulala, utshilo uLeMonda. Kwaye, kuba ukulala ngokuphumla kugcina amajoni akho omzimba omelele, ukuthatha i-melatonin ikwayindlela elungileyo yokuhlala usempilweni xa ubhubhani we-COVID-19.

Oko kwathiwa, kukho into efana "kakhulu" xa kuziwa kwi-melatonin, ilumkisa uLeMonda. Ukuba zithathwe emini, ebusuku kakhulu, okanye ngobuninzi, izongezelelo ze-melatonin zinokuwonakalisa umgangatho wakho wokulala, uyachaza. Ngoba? Kwakhona, konke kubuyela ekulaleni kwe-REM. Umthamo ongafanelekanga we-melatonin, nokuba oko kuthetha ukuba kuninzi kakhulu kwisongezelelo okanye ukuyithatha ngexesha elingalunganga, kunokunyusa inani lakho lokulala kwe-REM-oko kuthetha ukuba amaphupha amaninzi. Kodwa, amaphupha ecaleni, umzimba wakho iimfuno amanye amanqanaba okulala angenawo i-REM ukuqinisekisa ukuba uphumle kakuhle, uyaphawula uLeMonda. (Eyeleleneyo: Ngaba ulala ngokufanelekileyo kwimpilo yakho?)

Ngaphezu koko, ekubeni umzimba wakho sele uvelisa i-melatonin ngokwawo, awufuni ukungena kwisigqi somzimba wakho we-circadian (iwotshi yangaphakathi ekugcina kumjikelezo wokulala wokuvuka kweeyure ezingama-24) ngokuthatha idosi engalunganga yokongeza, ucacisa uLeMonda. Ngaphezu koko, ukuba uthembele kwi-melatonin njengomkhwa oqhelekileyo, kunokwenzeka ukuba umzimba wakho wakhe ukunyamezela, okukhokelela ekufuneni. Kaninzi I-melatonin ukuze ikwazi ukulala, utsho.

Okukwintsusa: Isiseko sokuchukumisa kunye ne-doc yakho ngaphambi kokuzisa isongezelelo se-melatonin kwinkqubo yakho, amanqaku e-LeMonda.

Zithini amaphupha angaqhelekanga ngexesha lokuvalelwa kuthetha ukuba impilo yakho yokulala?

Amaphupha acacileyo awanyanzelekanga ukuba "angalunganga" kuwe okanye kwimpilo yakho yokulala. Okona kubalulekileyo kukugcina ukulala rhoqo ngaphandle kokufumana, kunye nokufumana ubuncinci iiyure ezisixhenxe zokuvala ubusuku bonke, utshilo uLeMonda.

Iingcebiso zakhe: Sebenzisa ibhedi yakho kuphela xa ulala kunye nesondo (okuthetha ukuba i-WFH iset-up kufuneka, ngokufanelekileyo, ingabi kwigumbi lokulala), kunqande ukujonga ifowuni yakho ngelixa ulele (ingakumbi iindaba ezothusayo okanye ezinye imidiya), kwaye ukhethe ukufunda incwadi phezu kokukhanya okuphantsi ngaphambi kokuba ulale. Ukufumana imithambo rhoqo kunye nokuphepha i-caffeine emva kwemini kunokuba negalelo ekuphumleni ngakumbi, utshilo uLeMonda. "Ukongeza, ukwenza into enye ngaphambi kokulala ubusuku bonke, nokuba kukuhlamba okanye ukuhlamba, ukusela iti ye-chamomile, okanye ukuba neseshoni yokucamngca ngokukhawuleza, kunokunceda ukuqeqesha umzimba wakho ukuba ungene kweso sigaba sokulala," utshilo. (Nantsi indlela onokutya ngayo ukulala okungcono, nawe.)

Oko kwathethileyo, amaphupha ngamanye amaxesha angazisa imithombo yoxinzelelo engasonjululwanga, onokungazi ukuba ungahlangabezana njani nayo emini, utshilo uLeMonda. Ucebisa ukwabelana ngamaphupha akho nabahlobo, usapho, okanye ugqirha. Uninzi lweengcali zengqondo kunye neengcali zengqondo zibonelela ngeeseshini zonyango lwe-telehealth phakathi kobhubhani we-coronavirus, ke ukuba unengxaki yokutshintsha kweemvakalelo ngenxa yamaphupha akho (okanye eminye imiba enxulumene nokulala), uLeMonda ucebisa ukuba ufune uncedo lobuchwephesha. (Nantsi indlela yokufumana eyona nyangi ilungileyo.)

“Ekupheleni kosuku, ngenxa yokuba ubuthongo bunxulunyaniswa nokungakhuseleki kunye nokudumba, kubalulekile ukuba sizame ukulala kamnandi nangokuphumla njengoko sinako ngala maxesha,” utshilo. “Ukuya kuthi ga kwinqanaba elithile, silawula ukuba siyayifumana na i-COVID-19 ngokungena ekuhlaleni kwaye sizigcine sisempilweni, ngoko ke sinokuziva sinamandla okuba iindlela ezininzi zokulwa nesi sifo ziphantsi kolawulo lwethu.

Uphengululo lwe