Ngabe Abesifazane Badinga Ukulala Kakhulu Kunamadoda?

-Delile

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Wake waqaphela ukuthi ngemuva kokuphuma ebusuku kakhulu nomuntu wakho, ninenkinga enzima ngosuku olulandelayo kunaye? Akukho konke ekhanda lakho. Ngenxa yokwakheka kwama-hormone okuhlukile, sihlupheka kakhulu ngokomzwelo nangokwenyama lapho sifushane kuma-zzz. [Thwebula leli qiniso elingafanele!]

"Ukungalali kahle kwaba nomthelela omkhulu kwabesifazane kunabesilisa," kusho u-Edward Suarez, Ph.D., uprofesa ohlanganyele eDuke University School of Medicine nomcwaningi oholayo wocwaningo olwalubheka ubudlelwano phakathi kokungalali kahle nokuntula. impilo. Uthole ukuthi kwabesifazane, ukulala kancane kuhlotshaniswa nokwanda okukhulu kwengozi yesifo senhliziyo nesifo sikashukela, kanye nokucindezeleka okwengeziwe, ukucindezeleka, ukukhathazeka, nentukuthelo. Nokho, lezi zinhlangano zazibuthakathaka noma zingekho kwabesilisa.

Yini enikezayo? I-testosterone. Izinga lale hormone likhuphuka ngemuva kokulala kabi emadodeni, futhi "ngoba yehlisa i-insulin futhi yenyusa isisindo semisipha, i-testosterone inomphumela wokulwa nokuvuvukala, obegcina ama-hormone ocindezelo abesilisa ephansi," kuchaza yena.

Ngeshwa ngathi, amahomoni abesifazane, ikakhulukazi i-progesterone, awanawo lowo mphumela wokudambisa ukucindezeleka. I-Estrogen yaziwa ngokuba nomphumela wokulwa nokuvuvukala, ngakho-ke ukwehla kwehomoni njengoba sikhula kungaba nomthelela ekulaleni okubi nasekuzizweni ngisho nangokwengeziwe ngemuva kokuchitha ubusuku uphonsa futhi ujika.

Futhi nakuba ungase ubone izihloko zezindaba zakamuva ezimemezela ukuthi abesifazane badinga ukulala okwengeziwe kunamadoda, iqiniso liyinkimbinkimbi kakhulu, kusho u-Aric Prather, Ph.D., umsizi kaprofesa wezengqondo eNyuvesi yaseCalifornia, eSan Francisco kanye nombhali wencwadi yocwaningo. Ucwaningo olukhulu luka-2013 oluqinisekise ukutholakala kukaSuarez. “Angicabangi ukuthi bukhona ubufakazi obuhle obudingwa abesifazane Okuningi ukulala kunamadoda, "kusho uPrather." Imininingwane yamanje isekela iqiniso lokuthi abantu besifazane bangaba sengozini yemiphumela emibi yokungalali kahle. "

Kuzo zombili izifundo, ukucindezeleka ngokomzimba kukalwa ngokubheka amazinga egazi we-C-reactive protein (CRP), ekhuphuka ekuphenduleni ukuvuvukala futhi kubhekwa njengophawu olungcono lokucindezeleka kunokubheka amazinga e-cortisol kuphela. Amavolontiya aphinde acelwa ukuthi alinganise izinga lawo lokulala.

Ngaphezu kwesikhathi sonke sokusnuza, ucwaningo lukaSuarez lubheke izici ezine ezihlukene zokulala “okuphazamisayo”: ukuthi kwabathatha isikhathi esingakanani abafundi ukuthi balale, ukuthi bavuka kangaki ebusuku, kwabathatha isikhathi esingakanani ukuthi baphinde balale, futhi uma bavuka ekuseni kakhulu. Ngokumangazayo, kwakungeyona nje inani eliphelele lamahora esakeni elenza umehluko. Ngokusho kukaSuarez, into engu-1 ehambisana nokwanda kweCRP kwabesifazane ibithatha ngaphezulu kwemizuzu engama-30 ukulala lapho iqala ukushaya amashidi. Lokhu kuwukuxaka kabili kwabesifazane, uthi, okungekona nje kuphela ukuthi thina esingamaphesenti angu-20 amathuba okuba sihlaselwe ukuqwasha kunamadoda kodwa futhi esibhekana nemiphumela emibi kakhulu yalokho.

Ucwaningo olukhulu lwe-epidemiological luye lwathola ukuthi abesifazane bavame ukukala izinga labo lokulala libi kakhulu kunamadoda noma ngabe ukulala kwabo kukhonjiswa ngezinyathelo zenhloso zokuba ngcono. "Lokhu kuphakamisa umbuzo wokuthi ngabe abesifazane bangase bazwele kakhulu ezinkingeni zokulala, ezingaba nemiphumela yezinto eziphilayo, okuhlanganisa nokuphakama kokuvuvukala," kusho uSuarez.

U-Kelly Glazer Baron, Ph.D., isazi sokusebenza kwengqondo emtholampilo kanye nomqondisi we-Behavioral Sleep Programme e-Northwestern University Feinberg School of Medicine, unezela ukuthi ukulala okubi kungase kube umjikelezo ononya: I-Shoddy-eye iso ikhulisa ukucindezeleka, okubangela ukuqwasha kwabaningi. abantu, okuholela ekucindezelekeni okwengeziwe ngaphezu kwalokho obhekana nakho nsuku zonke.

Kepha kunezinto abesifazane abangazenza ukunciphisa le miphumela. "Singayithuthukisa indlela esivimbela ngayo izifo ngaphezu kwempilo yonke ngokwenza nje okuncane ukulala kwethu," kusho uSuarez. Yingakho kubalulekile ukuphatha ngokushesha izinkinga zokulala, ikakhulukazi ukuqwasha. U-Baron uthi uma ukuqwasha kwakho kufinyelela ezingeni lapho kwenza kube nzima ukusebenza phakathi nosuku, khuluma nodokotela wakho mayelana nokuguqulwa kwendlela yokuphila nezinye izinketho.

Uncoma nokuthi kusungulwe inqubo ejwayelekile yokuzivocavoca umzimba. "Sekuyisikhathi eside kwaziwa ukuthi abazivocavocayo balale kangcono," esho, ecaphuna ucwaningo lwakhe lwakamuva olukhombisa ukuthi amasonto ayi-16 okuzivocavoca umzimba ngokuqina okulingene izinsuku ezine ngesonto asize abesifazane ukuba balale okungenani amahora ayisikhombisa ubusuku bonke futhi athuthukise nendlela yabo ukubona ikhwalithi yokuphumula kwabo. [Thwitha leli thiphu!]

Okokugcina, ungakhohlwa izincomo ezivela ku-National Sleep Foundation, uPrather uthi (okungenzeka ukuthi ungayifunda lapho ulele-noma njengoba ubheke ophahleni): Lala ngasikhathi sinye nsuku zonke zesonto, gwema ukusinda ukudla ngaphambi kokulala, yenza isimiso sokuphumula sokulala, ungalali, futhi uvivinye umzimba nsuku zonke.

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