Imikhuba Yantambama Yokusasa Okungcono

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Kusuka kokuthi "setha i-alamu yakho ngakolunye uhlangothi lwekamelo" ukuze "utshale imali ebhodweni lekhofi elinesibali sikhathi," kungenzeka ukuthi uke wezwa amathiphu ayisigidi angakutholi ukusnuza ngaphambili. Kepha, ngaphandle kokuthi ungumuntu weqiniso wasekuseni, ukuvuka ngisho nehora elilodwa ngaphambi kwesikhathi kunokuzwakala kungenakwenzeka. Lokhu kungenxa yokuthi izinyoni zakuqala nezikhova zasebusuku (ziyini izinyoni namawashi e-circadian, noma kunjalo?) Zinezikhathi ezihlukile zemvelo, kusho uMichael Terman, Ph.D., uprofesa wesayensi yezokwelapha e-Columbia University kanye nombhali wencwadi Setha kabusha iwashi lakho langaphakathi. Iqoqo lama-neuron atholakala esifundeni se-suprachiasmatic nucleus (SCN) somsebenzi wobuchopho bakho we-hypothalamus njengewashi lesikhathi somzimba wakho, elitshela ukuthi uvuke nini noma ulele nini. Futhi, ngenkathi izilungiselelo zakho ezizenzakalelayo kukholakala ukuthi ziwufuzo kakhulu, wena can zisethe kabusha ngomzamo omncane-okulula kakhulu kunokuphila ethangini lokulala elingenalutho.

Ngakho-ke, uma uzama ukuvuka ngaphambi kwesikhathi ngaphandle kokwenza usuku lwakho lonke lube lusizi, udinga ukuhambisa izikhathi zakho zokulala nezokuvuka ngemizuzu eyi-15, kusho uStephanie Silberman, Ph.D., ozakwabo i-American Academy of Sleep Medicine kanye nomlobi we I-Insomnia Workbook. Abantu abaningi bayakhohlwa ukuthi ukuze uvuke kusenesikhathi, udinga nokulala kusenesikhathi. Imayelana nokushintsha iwashi lakho le-circadian, ungafundi ukuphatha ngokulala okuncane.

Kuzokuthatha isikhathi esingakanani ukujwayela i-tweak yemizuzu engu-15 ethile kuncike ewashini lakho ngalinye le-circadian nokuthi liguquguquka kanjani. FYI, izikhova zasebusuku empeleni zingcono ekuzivumelaniseni nezinguquko zokulala, kusho u-W. Christopher Winter, M.D., umqondisi wezokwelapha e-Martha Jefferson Hospital Sleep Medicine Center. Ubusika busebenza namaqembu ezemidlalo angochwepheshe ukuze bathuthukise ukusebenza kwabo kokulala.

Kubalulekile ukukhumbula, noma kunjalo, ukuthi noma ngabe izilungiselelo zomzimba wakho-noma isikhathi ovuka ngaso - kuyinto ejwayelekile ukuzonda impilo imizuzu yokuqala engama-20 kuya kwesigamu sehora ngemuva kokuvula amehlo akho alele. Abacwaningi babiza leso sikhathi ngokuthi "ubuthongo," kusho uSilberman. Ngokuyinhloko, yisikhathi lapho umzimba wakho uhamba khona, "Ugh, kulungile, ngicabanga ukuthi kufanele ngiphaphame." Ngakho-ke, uma uqalekisa umhlaba lapho i-alamu yakho ikhala, akusho ngempela ukuthi imizamo yakho enamehlo akhanyayo-ne-bushy-tailed ihlulekile.

Ulungele ukuba umuntu wasekuseni? Njengoba iwashi lakho le-circadian lisethwa kakhulu ngokuchayeka ekukhanyeni, izinga lokushisa lomzimba, ukujima, nokudla, amathiphu alandelayo asekelwe kwisayensi azokusiza ukuthi ubhale ubuthongo bekhwalithi ngenkathi ulungisa lezo zinguquko zemizuzu engu-15 ukuya ezikhathini zangaphambili zokulala nokuvuka. Ukusa kwakho okungcono kulindile.

[Funda udaba oluphelele ku-Refinery 29!]

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