Ukulala nokuzala . Ngaba wakha wacinga malunga nendlela abahambelana ngayo?
Ukulala kudlala indima ebalulekileyo kuyo yonke impilo yethu, echaphazela umgangatho wobomi, impilo yonke, kwaye, kubalulekile, ukuzala. Ukulala ubusuku obuhle kunokunceda uhlaziye kwaye ubuyisele ubuchopho kunye neenkqubo zesebe kunye nokulawula i-hormone ebalulekileyo emzimbeni wakho-kuquka i-hormone ehlobene nokuzala.
Ukungabikho Kwokulala Kuyakwenza Ukuthinteka KwamaHormoni ahlobene nezolimo
Ngelishwa, ngokwamaziko okuLawula nokuLawula izifo, ngaphezu kweyesithathu kwabaseMerika abakutholi ukulala ngokwaneleyo. Ukuba ungomnye wabo, kwaye unenkxalabo malunga nokuzala kwakho, nalu ulwazi olunokumangalisa:
- Kubabini nababhinqa, inxalenye efanayo yengqondo elawula i-hormone yokulala (njenge-melatonin kunye ne-cortisol) nayo ibangela ukukhululwa kwama-hormone wokuzala.
- Amahomoni adala ukuvuthwa kwamabhinqa kunye nenkqubo yokuvuthwa kwesilisa kumadoda angaboshwa kwiipatheni zokulala. Ngokomzekelo, ukuba ungowesifazane, ukungakwazi ukulala kwexesha elide kunokuchaphazela ngqo ukukhutshwa kwe- hormone ye- luteinizing , okanye i-LH - i-hormone ebangela ukuvuthwa njengengxenye yokulawula umjikelezo wakho wokuya esikhathini. Isitenxo sendlela yokuya esikhathini sinokuthi kuthatha ixesha elide ukuba ukhulelwe.
Ngaba olu xhumo lwe-hormone phakathi kobuthongo bakho kunye noveliso luthetha ukuba kukho ukudibanisa phakathi kokungabikho kokulala, mhlawumbi, kungabi nokhula njengokuba unako okanye ungathanda ukuba?
Abaphandi abafumananga ubungqina bokuba kunjalo, kodwa basebenza kuyo.
Yintoni Enxulumene Nokulala Nokukhulelwa?
Ukungabikho kokulala kwexesha elide kunokuphazamisa ngaphezu kokulinganisela kwe-hormonal. Uphando lubonisa ukuba kunokuchaphazela ukuzala kwakho ngendlela ezingathanga ngqo, kuquka:
Ukwenza ube nexhala kwaye ucaphuke. Ngokuhamba kwexesha, oku kunokuphazamisa ubudlelwane bakho kunye neqabane lakho okanye iqabane lesini kunye nokukhokelela amathuba ambalwa okukhulelwa.
Ukwandisa umngcipheko wezifo kunye neemeko ezinokuchaphazela ukuzala kwakho. Ezi ziquka i-diabetes, i-cardiovascular (intliziyo kunye nemithambo yegazi) izifo kunye nokukhuluphala.
Uyazi kakuhle ubuncinane ezinye iindlela zokufumana ukulala okungcono nokubhetele. Ukuba kunjalo, zama! Yaye khumbula, ukuba iingxaki zakho zokulala kunye nokuzala ziqhubeka, kungenokuba ixesha lokuthetha nodokotela wakho ukuba ufumane ukuba imeko yonyango ingaba yinto.
Ngenxa yokuba ubuthongo kunye nemini yinto ehambelana namawashi ethu e-biological, kubalulekile ukufumana ixabiso elaneleyo zombini. Nazi izikhokelo.
- Hlonipha iimfuno zakho zokulala. Nangona inani elihle lokulala li malunga neeyure eziyi-8 ngokwemyinge, iimfuno ziyahluka ukusuka kumntu ukuya kumntu kwaye mhlawumbi ukususela kwixesha ukuya kwixesha. Uthi, "Ucinga ukuba ulala uswelekile ukuba unemiqondiso yobuthongo okanye uxinzelelo olubi emini," kusho uStmann.
Phuma ngaphandle. Ukudubula ihora okanye ngaphezulu kwimihla ngemihla, nangona kufuneka ukwahlule nge-10 yemizuzu yokuhamba ekuseni, isidlo sasemini kwi-patio, kwaye uFrisbee okhawulezayo ugxotha kunye nenja yakho emva kwemini. Ukuba ixesha okanye imimiselo yemozulu iyanxusa ukuba uhlale ngaphakathi, uDkt. Kripke uncoma ukusebenzisa ibhokisi elikhanyayo, iyunithi ephathekayo evumela ukuba ufumane ukukhanya ngisho nangaphakathi ngaphakathi kwaye isetyenziselwa ukunyanga kwimeko yengxaki yonyaka (SAD). Ungathenga ibhokisi elikhanyayo kuyo nayiphi na iindawo ezininzi ze-intanethi ezinikela ngazo.
- Musa ukusebenza iiyure ezingaqhelekanga ukuba unokunceda. Ubungqina obukhulayo obungqina bubonisa ukuba ubusuku obusenyongweni kunye neeshedyuli zomsebenzi wobusuku zidibene neenxeba zokusesikhathini, ukuphazamiseka kokuzala, kunye nokubeka umngcipheko wokukhulelwa okubi, "kutsho uPhyllis Zee, MD, Ph.D., umlawuli weZiko lokuPhalala kokulala kunye noprofesa onxulumene naye. ye-neurology kwi-Northwestern University School e-Chicago. Ngokufanelekileyo, amadoda kunye nabasetyhini kufuneka baphume ekutshintsheni xa bezama ukukhulelwa, kunye nabasetyhini kufuneka bazame ukuwuphepha xa bekhulelwe. Ukuba kufuneka wenze utshintshi, qaphela ngokufumana ukuphumla okwaneleyo nokuphinda uphuculwe kwiiyure zakho kude nomsebenzi, uDkt. Zee ucebisa.
- Gcina ubuthongo bakho kunye nexesha elivuthiweyo. Zama ukulala kwaye uvuke ngexesha elifanayo yonke imihla, nokuba ngeveki. Ubuncwane "bokulala" bufika ngentengo ephezulu, uxwayisa uDkt. Kripke. Oku kunokwenjenjalo ukukwenza utyholi, kunye nobunzima ukulala eCawa ebusuku kwaye uvuke ngoMvulo.
- Ingqondo yakho. Ngaphambi kokulala, thintela ukuhlawula iindleko, ukufunda iincwadi okanye ukubukela ama-movie kunye neendaba eziphazamisayo, kunye nayiphi na enye imisebenzi engayigcina ingqondo yakho ukugijima kunokuba uphumule ubuthongo obunokuthula. Endaweni yoko, yenza umkhwa ngeendlela zokuhlalisa ebusuku ezifana nokubonakalisa ngokomoya kunye nokuxuba umlingani.
- Lungisa ukukhanya kwakho. Ukuguqula ukutshintsha kwe-dimmer kunye nokusebenzisa ama-bulbs angama-low-wattage kusihlwa kunceda umntu onenkathazo yokulala. Ngakolunye uhlangothi, ukuba uhlakulela ukulala ebuthongweni ngenxa yokuba uvuka ngokukhawuleza, ukukhanya okukhanyayo kusihlwa kunokutshintsha ixesha lakho lomzimba ukuze uhlale ulele ixesha elide, utsho uDkt. Kripke.
- Gcina umgca wendawo phakathi kokuvuselela nokulala. Bobabini i-caffeine kunye notywala badangele xa uzama ukukhulelwa, kodwa xa uhlala uthanda, yenza umlinganiselo wokusebenzisa kwakho kwiiyure ezingama-5 ngaphambi kokulala. "Nangona unokuva ngathi unxilongo lunceda ulale, kuphazamise ubuthongo bakho," utshilo umphandi we-circadian u-Elizabeth Klerman, MD, unjingalwazi onguchwepheshe wezobisi e-Brigham kunye neSibhedlele sabaseBoston.
- Hlala kude ne-supplementary melatonin. "Nangona ilinga ukuzithemba ukuzinyameka okanye ukugaya i-jet ne-supplementary melatonin, akuyona into efanelekileyo kumntu okanye umfazi ozama ukukhulelwa," kusho uDkt. Kripke. "Kukho umngcipheko wokukhulelwa kunye ne-gonadal atrophy kubantu abathwala i-melatonin."
- Ukunyaniseka malunga neengxaki zokulala. I-National Sleep Foundation inikezela uludwe lweempawu kunye nokuziphonononga ukuze kukuncede ufumane ukuphazamiseka kokulala njengokufana nokulala, ukulala kwe-apnea, kunye nemilenze yokuphuza imilenze. Ngena kwiWebhsayithi ethi www.sleepfoundation.org ngolwazi olungakumbi. Ukuba ukrokrela ukuba unesifo sokulala, jonga ugqirha wakho-kodwa qiniseka ukuba uyazi ukuba uzama ukukhulelwa ukuze ungayifumani imithi.
Imithombo:
Liu Y, Wheaton AG, Chapman DP, et al. Ubuninzi bexesha lokulala elihle phakathi kwabantu abadala - eMelika, ngo-2014. Amasebe okuLawula nokuLawulwa kwezifo (2016).
UJensen JR, uStewart EA. Isikhokelo seMayo Clinic sokuzala nokukhulelwa. Isiseko seSikliniki seMayo seMfundo yezeMpilo noPhando (2015).
I-Metzger D. Hlalani nokhula ixesha elide. Rodale Inc. (2004).