Lobu Ngubude obuhle kakhulu beNap bokulala okuhle

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[ukulala kahle kakhulu] Ukulala kancane kungahle kuphazamise inhlalakahle yakho: Abantu abalala imizuzu engama-60 noma ngaphezulu ngosuku babe namaphesenti angama-46 engcupheni yokuthola uhlobo lwesifo sikashukela sohlobo lwesibili, kuyilapho ukulala okufishane-ihora noma ngaphansi ngosuku kungadlanga ' Ukwanda kwengozi yesifo, ngokocwaningo lwakamuva olwenziwe emhlanganweni waminyaka yonke we-European Association for the Study of Diabetes.

Ngeshwa, lesi akusona ukuphela kwesifundo se-ID. isixhumanisi phakathi kokulala isikhathi eside kanye nezingozi zempilo. Ucwaningo luthole ukuthi ukuchitha isikhathi esiningi ku-Z-land phakathi nosuku kuhlotshaniswa nengozi eyandayo yesifo senhliziyo, i-metabolic syndrome, isifo sesibindi, ngisho nokufa.

Udaba oluthinta impilo yakho lungahle lube sesizathu sokuthi uzizwe ulele kakhulu emini, kusho uW. Christopher Winter, MD, udokotela wezinzwa kanye nodokotela wemithi yokulala eCharlottesville Neurology naseSleep Medicine eVirginia. Isibonelo, i-apnea yokulala lapho uyeka khona ukuphefumula imizuzwana eminingana ngesikhathi kuze kube izikhathi ezingamakhulu ubusuku ngabunye-kungathinta ikhwalithi nobungako bokulala kwakho. Lesi simo singakhuphula ubungozi bakho bezinkinga eziningi zempilo ezihlanganisa ukukhuluphala, isifo sikashukela, isifo senhliziyo, unhlangothi, nokunye. Ngaphezu kwalokho, ukuzijwayeza ukuthatha ubuthongo obude emini kungathinta ikhono lakho lokulala kahle ebusuku, ngakho-ke ungangena kumjikelezo lapho ulala khona ubuthongo okungapheli, okukhonjisiwe ukuthi kuyabakhokhela impilo, uyanezela.

Manje yini ubude obufanele bokulala kancane? Ubusika butusa ukunciphisa ukulala kwasemini emizuzwini engama-20 kuye kwengama-25 nokukuhlelela ekuqaleni kosuku, ngaphambi kuka-1 emini. "Ngaleso sikhathi kuyanezela ebuthongweni obudlule bosuku kunokukhipha ebuthongweni obuzobuthola ngalobo busuku," esho. Futhi umkhawulo wemizuzu engama-20 kuye kwengama-25 ukuvimbela ukuba ungene ezigabeni ezijulile zokulala, ezingakushiya uzizwe ukhathazekile esikhundleni sokuthola amandla lapho uvuka. “Cabanga ngama-naps njengokudla okulula kunokudla,” usho kanje.

Uma uzizwa ulele kakhulu emini kuze kube yilapho i-siesta yemizuzu engama-20 inganele ukubeka okuthile esinyathelweni sakho, bese wenza i-aphoyintimenti ne-doc yakho. Ungaba nenkinga ebucayi kakhulu ethinta ukulala kwakho ebusuku okungabeka impilo yakho emgqeni, kusho uBusika.

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