Ikofu yakho yangokuhlwa iyabiza ngokuchanekileyo kanye ngale ndlela ulale ngayo

Umxholo

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Mhlawumbi awuvanga, kodwa ikofu ikuvusa. Owu, kwaye icaffeine kakhulu emva kwemini inokuphazamisana nokulala kwakho. Kodwa uphononongo olutsha, olungacacanga luveze kanye indlela ikofu echaphazela ngayo isingqisho sakho semihla ngemihla, kwaye inokuba ikuxabisa ngaphezulu kwee-z kunokuba ucinga. I-caffeine inokutshintsha ngokwenene isingqi sakho se-circadian, iwotshi yangaphakathi ekugcina kumjikelezo wokuvuka weeyure ezingama-24, ngokophando Inzululwazi yokuGuqulwa kwezeNzululwazi.

Iseli nganye emzimbeni wakho inewotshi ejikelezayo kwaye icaffeine iphazamisa "eyona nto iphambili" kuyo, utshilo uKenneth Wright Jr., Ph.D., umbhali-mbhali wephepha kunye nomphandi wobuthongo kwiYunivesithi yaseColorado eBoulder . [Ikofu ebusuku] ayigcini nje ngokukugcina uphaphile,” watsho uWright. "Ikwatyhala iwotshi yakho [yangaphakathi] kamva ukuze ufune ukuya kulala kamva." (Kusenokwenzeka ukuba sesinye sezizathu ezisi-9 zokuba ungalali.)

Lingakanani kamva? Ukutya okunecaffeine okukodwa kwiiyure ezintathu zokulala kubuyisela umva ixesha lakho lokulala ngemizuzu engama-40. Kodwa ukuba uthenga le kofu kwivenkile yekhofi ekhanyiswe kakuhle, i-combo yesibane sokuzenzela kunye ne-caffeine inokukugcina phantse iiyure ezimbini ezongezelelweyo. Oku kuqhuba ngophononongo luka-2013 kwi Ijenali yonyango lokulala amayeza eyafumanisa ukuba ikofu nje enye ichaphazela ukulala kwakho ukuya kutsho kwiiyure ezintandathu emva kokuba uyisele.

Kodwa ezi ndaba zokuba i-caffeine inokutshintsha izingqisho zakho ze-circadian zinokuba neziphumo ezibanzi, njengoko iwotshi yakho yangaphakathi ilawula ngaphezulu kokulala kwakho. Ngapha koko, inefuthe kuyo yonke into ukusuka kwiihomoni zakho ukuya kubuchule bakho bokuqonda ekusebenzeni kwakho, ukuyiphazamisa kunokuphosa ubomi bakho bonke.

UWright ucebise ngokususa ikofu kwindlela otya ngayo okanye kusasa nje ukuba unengxaki yokulala ebusuku. (Uphononongo lwango-2013 lwacebisa ukuba ne-caffeine ungadlulanga umhla we-4 emva kwemini ukuba ujonge ixesha lokulala ngentsimbi ye-10. Thembela kuyo kunokuba yile nto uyenzayo kuwe.

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