Kanjani futhi Kungani Ubhubhane LweCoronavirus Luhamba Ngokulala Kwakho

-Delile

• Imithelela YeCoronavirus Ekulaleni
• Unenkinga yokulala — nokuhlala ulele.
• Uyathola Okuningi lala.
• Indlela Yokwenza Ukulala Kuze Kuqala — nokuthi Kungani Kufanele
• Buyekeza kwe-

Uma singekho phakathi nobhadane, ukulala ngokwanele ebusuku kuyinselele kakade. I-National Institutes of Health (NIH) ibika ukuthi cishe abantu baseMelika abayizigidi ezingu-50 kuya kwezingu-70 banenkinga yokulala noma yokuphaphama.

Kepha manje njengoba izimpilo zethu sezikhuthazwe ngokuphelele yinhlekelele ye-COVID-19, ukulala kwethu kuthatha ukushaya okukhulu (amaphupho angajwayelekile, noma ngubani?). Kungakhathaliseki ukuthi ukukhathazeka ngokungenwa yigciwane noma ingcindezi yokulahlekelwa umsebenzi, ziningi izizathu okungenzeka ukuthi awulali kahle.

"Lolu bhubhane luyisigameko esingakaze sibe khona esikhathini sethu sokuphila," kusho u-Alcibiades J. Rodriguez, MD, umqondisi we-NYU Langone Sleep Center. "Wonke umuntu uphendula ukucindezeleka ngendlela ehlukile. Abanye abantu baphathwa yikhanda, abanye bayadla, kanti abanye abantu bahlakulela ukuqwasha, isibonelo."

I-Sleep Standards, isikhungo esizimele sezindaba zokulala esiqhutshwa ochwepheshe bezempilo, sisanda kushicilela inhlolovo ye-coronavirus kanye nokulala, lapho becele abantu baseMelika abadala abangu-1,014 ukuthi bagcwalise uhlu lwemibuzo mayelana nemikhuba yabo yokulala selokhu kwaqala ubhubhane lwe-coronavirus. Ngokusho kwemiphumela yocwaningo, amaphesenti angama-76.8 ababambiqhaza athe ukuqubuka kwe-coronavirus kuthinte ukulala kwabo, kanti amaphesenti angama-58 abaphendulile athi alala okungenani ihora elilodwa njalo ebusuku uma kuqhathaniswa nangaphambi kokuqala kwesifo.

Imithelela YeCoronavirus Ekulaleni

Izinga lengcindezi beliphezulu kakhulu ngenxa yezinkinga zezempilo, izibopho zomndeni, nobunzima bezezimali, kusho uFariha Abbasi-Feinberg, MD, umqondisi wemithi yokulala eMillennium Physician Group eFort Myers, eFlorida, kanye nodokotela wezinzwa e-American Academy of Sleep Medicine's board yabaqondisi. "Noma yikuphi ukucindezela kungathinta ikhono lakho lokulala noma lokulala, futhi ngokuqinisekile sisezingeni eliphezulu kakhulu lokucindezeleka," kusho uDkt. Abbasi-Feinberg. "Akumangazi nakancane ukuthi abanye abantu sebenezinkinga zokulala."

Eqinisweni, ubhadane lwe-COVID-19 lube nomthelela omkhulu ekulaleni abacwaningi abaqala ukutadisha imiphumela yalo. UMelinda Jackson, Ph.D., uthisha omkhulu ogxile ekuphazamisekeni kokulala e-Turner Institute for Brain and Mental Health eMonash University eMelbourne, e-Australia, uqhubekela phambili kwesinye sezifundo zokuqala ngomphumela wobhubhane lwe-COVID-19 ngokulala nokuqwasha. (Bhalisa lapha ukuze ubambe iqhaza.)

"Sinentshisekelo ekutholeni imithelela yomphakathi ye-COVID-19 kanye nokuzihlukanisa ekulaleni, emazingeni engcindezi, kanye nesimo sengqondo," kusho uJackson. "Sinesifiso esikhulu sokuqonda le miphumela njengomphumela wokusebenzela ekhaya nezinguquko emsebenzini nasekuphepheni kwezezimali. Sethemba ukubheka ukuthi ubhadane lwe-COVID-19 lukuthinta kanjani ukuvuka nokusebenza kwengqondo kubantu, nokuthi kunezici ezithile, njenge-chronotype, ukuqina, ubuntu, nesizungu, ezingase zivikele ukulala, noma empeleni zibe yingozi, ”kuchaza yena.

UJackson uthi imiphumela yokuqala ikhombisa ukuthi cishe amaphesenti angama-65 abaphenduli babika ukukhathazeka okulingene kuya phezulu ngesimo sabo sezezimali. “Kubukeka sengathi nalabo abebevele benenkinga yempilo yengqondo abebesebhekene nayo sebebhekene nobunzima bokulala manje, ngakho-ke laba ngabantu okumele sibakhombe ukuze bangenelele,” usho kanje. (Okuhlobene: Yini i-ER Doc Efuna Ukwazi Ngokuya Esibhedlela seCoronavirus RN)

Akukona nje ukucindezeleka nokukhathazeka okuzungeze i-coronavirus okungenzeka kukugcine ebusuku. Lo bhubhane uphoqe abantu baseMelika — kanye nezigidi emhlabeni wonke — ukuba babe bodwa ngokomzimba, okubuye kuthinte ngokujulile ubuthongo bakho. Ukwesekwa kwezenhlalo yi-zeitgeber yemvelo (isilawuli sesigqi se-circadian), kepha ukuhlukaniswa nokuhlukaniswa nabanye kusigcina sikude nomndeni nabangane bethu. "Isigqi sethu sokulala sincike kakhulu ekukhanyeni kwelanga, kodwa futhi sihlobene nokuxhumana komphakathi nezikhathi zokudla-ngakho ukuphazamisa lokhu kuzophazamisa ukulala," kusho uDkt. Rodriguez.

Nakuba kungekho ubudlelwano obuqondile phakathi kokuxhumana komphakathi kanye nesigqi sokujikeleza, uDkt. Abbasi-Feinberg uthi akhona amanye amawashi ebhayoloji emzimbeni, njengokudla, ukuzivocavoca, nokuthatha imithi, athinta isigqi sakho sokujikeleza. "Uma uhlala nabantu, kulapho-ke ujwayele ukudla nokuphuza khona (cabanga ngokuthatha isidlo sasemini nabantu osebenza nabo noma ukuyodla isidlo nabangane bakho), kepha uma uzihlalela wedwa ekhaya, ujwayele ukudla nokuphuza noma nini lapho uzizwa uthanda khona, okungathinta isigqi sakho se-circadian, "esho. (Bheka: Yimiphi Imithelela Yengqondo Yokuhlukaniswa Komphakathi?)

Ngaphezu kwalokho, ukungachithi isikhathi esiningi ngaphandle kusho ukuthi kungenzeka awutholi ukukhanya okuningi ukuze ulawule umjikelezo wakho wokulala nokuvuka. "Uma ungatholi inani elilinganayo lokukhanya ngesikhathi esifanele sosuku, ikakhulukazi ngokukhanya kwasekuseni, lokhu kungaphazamisa ukusethwa kabusha kwewashi lakho langaphakathi lezinto eziphilayo," kusho uJackson.

Sesishilo lokho, nazi ezinye zezindlela ezivame kakhulu ubhubhane lwe-coronavirus okungenzeka ukuthi luphazamise ukulala kwakho - noma okungcono noma okubi kakhulu.

Unenkinga yokulala — nokuhlala ulele.

Uma uphonsa futhi uvula okuningi embhedeni, awuwedwa. Ucwaningo lwamaZinga okulala luveze ukuthi kumaphesenti angama-48 ababambiqhaza, ukukhathazeka okuzungeze ubhadane lwe-coronavirus kuyisici esibuhlungu kakhulu sokulala. "Ukuqwasha kuyisifo esingalapheki esingasilawula kodwa singelapheki ngokuphelele," kusho uDkt. Rodriguez. "Lesi simo singasusa ukukhathazeka, nakho uqobo okusondelene nokuqwasha. Ngisho nabantu abanenkinga entsha yokukhathazeka bangaba nokubonakala kokuqwasha." (Nawa amathiphu ambalwa wokuthi ungalala kanjani kangcono ngokukhathazeka.)

Kungenzeka futhi ukuthi uhlangabezana nokulala okuhlukanisiwe nokulala okungajwayelekile phakathi nalesi sifo, kusho uDkt. Rodriguez. Kuyinto evamile ukuvuka phakathi nobusuku (wonke umuntu uvuka kanye noma kabili ubusuku ngabunye imizuzwana embalwa) ngoba ujikeleza izigaba ezine zokulala njalo emizuzwini engu-90 kuya kwengu-120. Izigaba ezimbili zokuqala (i-NREM1 ne-NREM2) kulapho uthola khona ukulala okulula kakhulu futhi ungavuswa kalula ukushisa kwasekamelweni lakho, ngokwesibonelo, kepha kufanele ukwazi ukubuyela ulale. Kuba yinkinga uma ungakwazi ukulala ubuthongo. "Ukungena ku-REM futhi uphume ku-REM yilapho ungase ube nokuphaphama, kodwa abantu abaningi abakhumbuli lokhu kuvuka," kusho uDkt. Abbasi-Feinberg. "Uma nje uzizwa kamnandi ngosuku olulandelayo, khona-ke lokhu kuvuka akuyona inkinga yangempela," esho.

Uma ungakwazi ukubuyela ukulala, kuzodingeka ukuthi ubhekane nodokotela wakho. Okungasiza ukunciphisa ukuvuswa ekukhathazekeni kwe-coronavirus ukusetha inqubo yokuphumula yokulala engabandakanyi ukubuka izindaba noma ukupheqa ngocingo lwakho. Ukuhlala usesikhathini ngezindaba ze-COVID-19 kubalulekile, kepha uDkt. Abbasi-Feinberg weluleka ukubekela eceleni isikhathi sokunqamula. "Zama ukugwema i-elektroniki emizuzwini engu-90 edlule ngaphambi kokulala futhi ngokuqinisekile ucishe izaziso kumadivayisi akho," esho. Ucwaningo lukhombisa ukuthi ukukhanya okuluhlaza okwesibhakabhaka okukhishwa kumafoni, ama-TV, namakhompyutha kunomthelela omubi ekulaleni (nesikhumba sakho, i-FWIW). “Ngiyeluleka ukubuka izindaba kanye noma kabili kuphela ngosuku—ekuseni nantambama—futhi ngigweme izindaba zasebusuku,” kusho uDkt. Rodriguez. "Lokhu kuzosiza ekulungiseleleni ukulala." (Okuhlobene: Lokhu Ukuzindla Kosaziwayo kanye Nezindaba Zesikhathi Sokulala Zizokulibazisa Ukuba Ulale Ngaphandle Kwesikhathi)

Uyathola Okuningi lala.

Ngenkathi ukulala kancane kubonakala kuyinto evamile phakathi nobhadane, abanye abantu empeleni babamba ama-zzz amaningi. UJackson uthi imiphumela yokuqala yocwaningo lokulala lwaseMonash University ikhombisa ukuthi abanye abantu babika ukuthi balala kangcono nalolu bhubhane. "Kukhona nabanye abajabulelayo ngokuthi akudingeki bavuke ngesikhathi esinqunyiwe usuku ngalunye futhi empeleni balale kakhulu," kusho uJackson. “Empeleni, abanye abantu abanenkinga yokuqwasha noma ababambezeleke lapho bengalali kahle empeleni balala kangcono, njengoba manje ingcindezi isiphelile yokuthi bavukele isikole noma umsebenzi,” kuchaza uJackson. (Ukulibaziseka kokulala kwesifo yisifo se-circadian sokulala lapho ukulala kwakho kubambezeleka khona amahora amabili noma ngaphezulu kusuka kuphethini ejwayelekile yokulala, okwenza ukuthi ulale futhi uvuke ngokuhamba kwesikhathi, ngokusho kweMayo Clinic.)

UDkt. Abbasi-Feinberg uthi ezinye zeziguli zakhe zilala ngokwengeziwe ngoba akusadingeki zigijime embhedeni ekuseni ziqonde ehhovisi. "Esikhathini esiningi sokuvakasha kwami ​​nge-telehealth, iziguli zingitshela ukuthi zithola ihora elengeziwe noma amabili, futhi ziyavuma ukuthi zizizwa ziqabulekile futhi ziphapheme," esho.

Nansi inkinga, noma kunjalo: Uma ungaqapheli ngokusetha onkhe, kungaphenduka inkinga uma ubuyela esimisweni sakho esijwayelekile, kusho uDkt. Rodriguez. Abanye abantu kungenzeka futhi ukuthi bahlala kude kamuva bazi ukuthi bangalala ngaphezulu, kepha kwenza kuphela ukubuyela esimeni esihambisanayo kube nzima. UDkt. Rodriguez uthi: “Zama ukugcina amashejuli akho okulala ejwayelekile ngangokunokwenzeka, uqaphele okushodayo. "Kufanele uzame ukunamathela kumthamo ojwayelekile wokulala, okungamahora ayisikhombisa kuya kwangu-9 ebusuku. Ngamahora ayisikhombisa, iningi labantu lingasebenza ngamaphesenti angama-90-95 womthamo wethu, "usho.

UDkt. Abbasi-Feinberg futhi uncoma ukunamathela esimisweni sokulala njalo ukuze ugcine umzimba wakho usebenza kahle. "Sonke sinewashi langaphakathi lebhayoloji futhi amasistimu ethu asebenza kahle kakhulu uma sihlala sihambisana nesigqi sethu se-circadian. Lesi isikhathi esifanelekile sokusebenza emikhubeni yakho yokulala futhi uhlele izindlela zesikhathi esizayo," usho kanje. Mayelana nokuthatha isihlwathi, uDkt. Abbasi-Feinberg uthi KULUNGILE ukulala inqobo nje uma kungakuvimbeli ukuthi ulale ebusuku. Kufanele futhi zibe mfushane — imizuzu engu-20 ngaphezulu.

Ngakolunye uhlangothi, uma uthola ubuthongo obanele ngokwanele ebusuku kepha usazizwa ukhathele kakhulu ngosuku olulandelayo, uDkt Abbasi-Feinberg uthi kungaba ifulegi elibomvu lesifo sokulala noma isimo sezokwelapha, njengenkinga yegilo. "Uma umuntu enethuba lokulala futhi elithola ngokwanele, kufanele azizwe eqabulekile," kuchaza yena. "Uma bengakwenzi lokho, kulapho kukhona okwenzekayo. Kunezinsuku lapho ungazizwa ukhathele ngemuva kokuphumula kahle ebusuku, kodwa uma uhlala uzizwa ukhathele ngokweqile, kufanele ukuthi uhlolwe." Kungenzeka ukuthi kungaba yinkinga yokuphefumula kokulala, okungenye yezimbangela ezinkulu zokulala nokukhathala. Uyaphawula futhi ukuthi ngalesi sikhathi sokucindezeleka okukhulu, kunamanani amaningi okucindezeleka, futhi abanye abantu abanokucindezeleka bangazizwa bekhathele kakhulu.

Indlela Yokwenza Ukulala Kuze Kuqala — nokuthi Kungani Kufanele

Noma ngabe unenkinga yokubamba iso lokuvala noma cha, into engcono kakhulu ongayenza ukuze ulale phakathi nalolu bhubhane ukulandela inqubo ekuvumela ukuthi uthole amahora ayisikhombisa kuya kwayisishiyagalolunye esikhathi sokubuthwa kwekhwalithi. Futhi yingakho kufanele: "Ucwaningo oluningi lukhombisile inzuzo yokulala ubusuku obuhle emasosheni omzimba. Ama-cytokines athile axhunywe ne-NREM, aka sleep eye movement eye," kusho uDkt. Rodriguez. "Ama-cytokines ayizinto ezishintsha indlela amasosha omzimba asabela ngayo futhi zingathinteka ngenxa yokungalali kahle," echaza. Ngesikhathi sesigaba 3 sokulala kwe-NREM, esaziwa nangokuthi ukulala okuhamba kancane, ucwaningo lukhombisa ukuthi ama-hormone amaningi okukhula, njengeprolactin — esiza ngokuzivikela emzimbeni — ayakhishwa futhi amazinga e-cortisol ancipha, kwakha indawo ekahle yokuthi amangqamuzana omzimba ahlasele amagciwane , kusho uDkt. Abbasi-Feinberg. Lesi sigaba sokulala futhi lapho umzimba wakho ungena esimweni sokubuyisela ukwelashwa nokulungisa. (Futhi lokho kufaka phakathi ukulungisa imisipha ngemuva kokuzivocavoca okunzima.)

Ngaphezu kwalokho, ama-cytokine akhiqizwa futhi akhululwe lapho ulele, ngakho uma ungabuthizeli ngokwanele, umzimba wakho ukhiqiza ama-cytokine ambalwa, angakubeka engcupheni yokugula, ngokusho kweNational Sleep Foundation. Kungakho ujwayele ukubamba imikhuhlane eminingi futhi uhlangabezane nezikhathi zokugula isikhathi eside lapho ungalali kahle. “Sonke sike saba nesipiliyoni sokuzizwa sozela lapho sigula,” kusho uDkt. Abbasi-Feinberg. "Kungani lokho? Kuvela ukuthi uma silwa nokutheleleka, ukulala kungaba yindlela yemvelo yokuvumela imizimba yethu ukuthi isize ukulwa nokutheleleka."

Ukulala kubalulekile ukuze uthuthukise isimo sakho sengqondo futhi ugweme ukugula ngengqondo. Abantu abanenkinga yokuqwasha banamathuba aphindwe kalishumi okuba nengcindezi yomtholampilo kanye nezikhathi eziyi-17 zokuba nokukhathazeka emtholampilo kunalabo abalele ngokujwayelekile. (Okuhlobene: Ukwelashwa Okuziphatha Kokuqonda "Kuphulukisa Kanjani" Ukuqwasha Kwami)

Lapha, ochwepheshe babelana ngezindlela ongaqala ngazo ukusnuza kangcono namhlanje kusihlwa.

Vuka ulale ngasikhathi sinye nsuku zonke. Ukusungula isimiso sokuvuka kokulala kuzokusiza ugcine umuzwa othile wokujwayelekile lapho ezinye izinto zingaphezu kwamandla akho. Ngaphezu kwalokho, ukulala nokuvuka ngasikhathi sinye njalo ekuseni nasebusuku kuzokusiza unamathele esigqini sakho se-circadian, esizokusiza ukuthi ukhiqize kakhulu emini. (Bheka: Zonke Izinzuzo Zokusebenza Kwasekuseni) Kuyasiza ukuhlela isikhumbuzi efonini yakho ukuze wazi ukuthi ungaqala nini ukufaka amandla kagesi phansi bese ushelela kuma-PJ athile. Uma uvuka embhedeni ekuseni, uDkt. Rodriguez uncoma ukuthatha uhambo lokuhamba ngaphandle ukuze uthole ukukhanya okulula nokufinyela kokunye ukuzivocavoca umzimba (abaqeqeshi nezitudiyo banikela ngamathani wokuzivocavoca mahhala manje). Njengokuvula injini yemoto, lokhu kuzosiza ekutheni umzimba nengqondo yakho kuvuselelwe usuku.

Nciphisa utshwala ne-caffeine. Ungavumeli isikhathi sakho se-Zoom senjabulo siphume esandleni — ngemuva kwakho konke, ucwaningo lukhombisa ukuthi i-vino eningi kakhulu ingayicindezela i-hormone yokulala i-melatonin. "Ukuphuza utshwala ebusuku kakhulu kungadala ukuhlukana kokulala bese ukhathala ngosuku olulandelayo. Ube usunxephezela ngokulala emini, futhi kudala lo mbuthano ononya," kusho uDkt. Rodriguez. Gwema ukweqisa umkhuba wakho omusha wekhofi waseDalgona ngokungadli i-caffeine amahora ayisithupha kuya kwayisishiyagalombili ngaphambi kokulala, kusho uDkt. Abbasi-Feinberg. Khumbula, i-caffeine ayikho ekhofi kuphela — ikwa ushokoledi, itiye, nesoda, nakho.

Ungenzi umsebenzi embhedeni. Ukusebenza ekhaya kungaba inselele ngalesi sikhathi sokuvalelwa, futhi nakuba lokho kusho ukuthi kungase kudingeke wenze umsebenzi ekamelweni lakho, kufanele ukugweme ukuwenza embhedeni. "Gcina umbhede wokulala nokusondelana kuphela," kusho uDkt. Abbasi-Feinberg. "Noma ngabe 'ihhovisi' lisekamelweni lakho lokulala, setha indawo ehlukile. Thatha ikhefu kaningi ukuze usukume uhambe."

Ukucindezeleka ngaphambi kokulala. UDkt. Abbasi-Feinberg ulandela ukuzindla okuqondisiwe ngezinhlelo zokusebenza efonini yakhe. "Yize ngivame ukuthi ukugwema i-elekthronikhi eduze nesikhathi sokulala, kunezindlela zokulungisa amadivayisi akho ukunciphisa ukuthambeka kokukhanya ukuze sisebenzise lobu buchwepheshe ukusisiza silale," esho. Ukulalela umculo opholile noma ama-podcast nakho kungasiza.

Yiba nomusa kuwe. Akuwona wonke umuntu odinga ukuphuma kulolu bhubhane olusanda kusungulwa. Kulungile ukwamukela iqiniso lokuthi yisikhathi esinzima...kuwo wonke umuntu, kuhlanganise nawe. Musa ukusongwa kuzo zonke izinto zokuzilibazisa ezintsha, ukupheka amavidiyo, nokuzivocavoca abangane bakho abakuthumela ku-Instagram. "Lokhu kuyabajabulisa kakhulu, kodwa kudala ukukhathazeka okukhulu kulabo abadonsa kanzima," kusho uDkt. Abbasi-Feinberg. "Akumele siphume kulo bhubhane 'kangcono kunakuqala.' Masiphume sinempilo enhle ngangokunokwenzeka futhi lokho kubandakanya impilo yomzimba nengokomzwelo. "

Hlala uxhumekile. Ngenxa yokuthi uqhelelana nomphakathi, akusho ukuthi kufanele ukugweme konke ukuxhumana nomndeni nabangane. Joyina isigaba sokuzivocavoca se-Zoom bese ungena njalo nabantu obathandayo. Lokhu kuvalelwa kungase kwenzele impilo yakho nobudlelwano okuhle. Ukusebenzelana komphakathi kuzothuthukisa umoya wakho, futhi nakho, kukusize ngokulala. "Kukhona isibani ekugcineni komhubhe, ngakho-ke kufanele sizame ukukhipha okuhle osukwini ngalunye futhi sigxile kulokho esingakwenza lapha nanje," kusho uJackson.

Buyekeza kwe-