Ingabe Ukulala Nge-REM Okwanele Kunendaba Ngempela?

-Delile

• Kuyini Ukulala kwe-REM?
• Yiziphi Izinzuzo Zokulala Kwe-REM?
• Ungakuthola Kanjani Ukulala Kwe-REM Okwengeziwe?
• Buyekeza kwe-

Into ebaluleke kakhulu ongayenzela umzimba wakho-khona lapho ngokuzivocavoca nokudla ngendlela efanele-ukuthola ubuthongo obanele. Izinzuzo zokulala ziningi njengoba izimvu iningi labantu baseMelika zihlala kuze kubanjwe isikhathi sekwephuzile: Kuthuthukisa inkumbulo yakho, kuvimbele ukuvuvukala, kusize ekunciphiseni isisindo, kukwenze ukuthi ukwazi ukunamathela ezinhlelweni zakho zokuzivocavoca, futhi kukusize uphile isikhathi eside.

Kodwa akukhona nje ngokuthola amahora ayisikhombisa noma ngaphezulu okulala okunconywe yi-American Academy of Sleep Medicine (okuyinto ingxenye yesithathu yabantu baseMelika ingawashi, i-BTW). Kumayelana nokuthola ikhwalithi ukulala-futhi lokho kusho ukuchitha amahora akho okulala ngokwanele ukulala okusheshayo-kwamehlo (REM), isigaba lapho ukuphupha kwenzeka. Nakhu okudingeka ukwazi mayelana nomjikelezo wakho wokulala, izinzuzo zokulala kwe-REM, nokuthi ungagcina kanjani ibhange ngokuzayo uma ulele.

Kuyini Ukulala kwe-REM?

I-REM ingesinye sezigaba ezine zokulala, kuchaza uW. Chris Winter, MD, umbhali we Isixazululo Sokulala: Kungani Ukulala Kwakho Kuphukile nokuthi Ungakulungisa Kanjani. "Kune-N1, isigaba esidlulayo sokulala lapho usuka ekuphaphameni uye ekulaleni; i-N2, noma lokho esikubheka njengokulala okulula; N3, noma ukulala okujulile; bese kuba yi-REM," usho kanje.

I-REM ithola igama layo kusukela ekunyakazeni kwamehlo okusheshayo okwenzeka kuyo yonke indawo. Ososayensi u-Eugene Aserinsky, uNathaniel Kleitman, noWilliam C. Dement babengabokuqala ukubona ubuthongo be-REM ekuqaleni kwawo-1950, kusho uDkt. Winter. Futhi bekuthakazelisa ikakhulukazi ngoba baphinde baphawula ukuthi cishe akukho ukunyakaza okuvela kuwo wonke umzimba ngalesi sikhathi sokulala. "Ngokombono womzimba, kucishe kube sengathi ubuchopho bakho buvukile kepha umzimba wakho ukhubazekile-mhlawumbe ukukuvimba ukuthi ungalingisi amaphupho akho," kusho uConor Heneghan, Ph.D., ohola usosayensi ocwaninga ngokulala eFitbit.

Ngesikhathi sokuqala kobusuku, uzoba nesikhathi eside sokulala lapho umzimba wakho ulungisa futhi ubuyisa izicubu, wakha amathambo nemisipha futhi uqinisa amasosha omzimba - kusho uHeneghan. Iningi labantu livame ukuzwa umjikelezo wokuqala we-REM lilele imizuzu engama-90 ngemuva kokulala. "Ekuqaleni, uthola ukuqhuma okuncane kwe-REM, futhi njengoba ubusuku buqhubeka futhi umzimba wenelisa isidingo sokulala ubuthongo obukhulu, uthatha isikhathi eside sokulala kwe-REM," usho kanje.

Phakathi nobusuku, ngokuvamile uchitha cishe amaphesenti angu-20 kuya kwangu-25 esikhathi sakho sokulala ku-REM, futhi cishe uzodlula emijikelezweni emine noma emihlanu yokulala uma ulala ngokwanele. (Okuhlobene: Izinzuzo ze-5 Zezempilo Ozithola Ngokulala Unqunu)

Yiziphi Izinzuzo Zokulala Kwe-REM?

Ososayensi basahlola ukubaluleka kwe-REM, futhi akucaci ngokuphelele ukuthi kwenzekani ebuchosheni bethu ngaleso sikhathi, kusho uDkt Winter. Ukunyakaza kweso okusheshayo okumele ukulala kwe-REM kungenzeka lapho ubuchopho bethu bujikeleza ngemifanekiso emisha yengqondo, okuthi, ngokocwaningo olushicilelwe ephephabhukwini Ukuxhumana Kwemvelo, kungaba yingxenye yokucubungula izinkumbulo ezintsha. Abacwaningi baphinde bathola ukuthi i-REM ihlotshaniswa nokufunda ulwazi olusha nokugcina izindlela ezibalulekile ze-neural.

"Ngesikhathi sokulala, ubuchopho bakho bufana nokuphindaphinda izinto ezithile osuke wazizwela futhi uzama ukuthola ukuthi ngabe kufanele yini kufake lolo lwazi enkumbulweni yakho yesikhashana noma yesikhathi eside-noma ukukhohlwa nje ngakho," kusho uDkt. Winter. . "Ngokungafani nokulala okujulile, okuphathelene nokuphumula nokululama, ukulala kwe-REM kuhlobene kakhulu nokugxilisa ingqondo, ukugxila, ukuqinisa inkumbulo, nokuqonda ubuhlungu."

Ucwaningo luye lwabonisa ukuthi ukuntuleka kokulala kwe-REM kungathinta inkumbulo yakho, ukungqubuzana nemizwa yakho, kuthinte ukusebenza kwakho kwengqondo, futhi kufinyelele ekuvuseleleni amaseli. Ngokusobala, lokho kungase kube nomthelela osukwini lwakho lokusebenza, kodwa kungase futhi kuqede ukusebenza kwakho kwezemidlalo, kukwenze kube nzima ukwenza imisebenzi enzima kakhulu, kusho uDkt. Winter. Ukungasho, uma imizwa yakho isendlini yangasese, lokho kungabeka isisindo esikhulu ekukhuthazeni kwakho kokuzivocavoca.

Ukubona ubuhlungu kubuye kwaxhunyaniswa nokulala kwe-REM. "Cabanga nje abantu ababili abalimele ngokufanayo edolweni, kodwa umuntu oyedwa uthola ubuthongo obuhle be-REM kanti omunye akatholakali," kusho uDkt Winter. "Umuntu ongalali kahle uzobona ukuthi lobo buhlungu bukhulu kakhulu. Buhlobene nendlela ubuchopho bethu obuvula ngayo amandla." (Okuhlobene: Ingabe Ubuhlungu Bemisipha Buphawu Oluhle Noma Olubi?)

Ungakuthola Kanjani Ukulala Kwe-REM Okwengeziwe?

Into yokuqala ongayenza: Thola okuningi okuphelele lala. UmMelika ojwayelekile ulala amahora angu-6.8 ebusuku, ngokusho kwe-Gallup poll-no-40 wamaphesenti angaphansi kwamahora ayisithupha. "Uma unefasitela lesikhathi samahora amane, amahlanu, noma ayisithupha kuphela, nge-physiology yemvelo uzothola amaphesenti aphezulu okulala okujulile kanye nephesenti eliphansi lokulala kwe-REM," kusho u-Heneghan.

Kodwa imikhuba yakho yokulala nayo ibalulekile. "Abantu abalala ngokungajwayelekile bavame ukulala ngaphansi kwesilinganiso, futhi bathambekele ekubukeni umjikelezo we-REM kunalabo abajwayele ukuhlala benenhlanzeko yokulala," kusho uHeneghan. (Kungakho amadokhumende okulala ejwayele ukweluleka ngokuzama "ukwenzela ukulala okulahlekile" ngezimpelasonto.)

Ocwaningweni lwango-2017 kusetshenziswa idatha evela kubalandeleli be-Fitbit abangaphezu kwezigidi ezingu-6, abacwaningi bathola ukuthi nakuba ukulala isikhathi eside kungaholela ekutholeni ukulala okujulile kanye ne-REM, ukulala amahora ayisikhombisa kuya kwayisishiyagalombili kukunikeza amaphesenti aphezulu esikhathi esihlanganisiwe kulezi zigaba. (I-Fitbit ilandelela izinga lokushaya kwenhliziyo yakho, okuvamise ukukhuphuka phakathi ne-REM njengoba umzimba wakho uphendula ngempela izimo ezisengqondweni yakho, kusho u-Heneghan.) Ukuvuka ngaphambi kwesikhathi kunokuvamile kuphinde kwaboniswa ukuthi kunomthelela kumaphesenti okulala kwe-REM okutholayo.

Okokugcina, ungasebenzisi ingilazi yewayini noma obhiya abambalwa njengenduku yokuwela (noma ukuhlala) ulele. "Utshwala buyabucindezela kakhulu ubuthongo be-REM," kusho uDkt. Winter. "Eminye imithi ingayicindezela, futhi, njengeminye yemithi evamile esiyisebenzisayo ekucindezelekeni. (Okuhlobene: Ingabe Ubuwazi Ukuthi Kunezinhlobo Ezihlukene Ezingu-4 Zokucindezeleka?) Ngakho khuluma nodokotela wakho nganoma yimiphi imithi oyithathayo uma ngikhathazekile ngokulala kwakho."

Into engcono kakhulu ongayenza? Namathela kushejuli, futhi wenze isikhathi salawo mahora ayisikhombisa kuya kwayisishiyagalombili ukuze ingqondo yakho ikwazi ukudlula kuyo yonke imijikelezo efanele yokulala. Ngeke nje uthokozele ukulala okungcono ebusuku, kepha kuzosiza nokwenza izinsuku zakho zihambe kahle futhi.

Buyekeza kwe-