Ama-Power Naps: Umhlahlandlela Wakho Wokuthola I-Shut-Eye Engaphezulu

-Delile

• Izinzuzo zokuphela kwamandla
• Ngubani okufanele alale?
• Ukuqothula amandla kuqhathaniswa kanjani nekhofi?
• Isihlwathi samandla esifanele
• Dala indawo enhle ye-nap
• Isikhathi kahle
• Cabanga nge-caffeine
• Uma ungumsebenzi wama-shift, yenza i-naps routine

Amanye amabhizinisi nezinhlangano ezaziwa kakhulu laphaya - cabanga ukuthi iGoogle, Nike, NASA - babonile ukuthi ukuncipha kungasiza ukukhulisa umkhiqizo. Yingakho abaningi betshala imali kuma-nap pods futhi beguqula izikhala zengqungquthela zibe ngamakamelo okulala.

"Umqondo wokuthi ukuzumeka kwenzelwe izingane zasenkulisa akuyona nje iqiniso," kusho uRaj Dasgupta MD, uprofesa wemithi yamaphaphu neyokulala e-University of Southern California.

Empeleni, ukunqamuka kwamandla kunikeza izinzuzo eziningi zezempilo, kusukela ekusizeni ukukhulula ukucindezeleka kukwanda kokuqwashisa.

Kepha, kufanele uhambe kanjani ngokwengeza ukunqamuka kwamandla kuhlelo lwakho lwansuku zonke? Bheka umhlahlandlela wethu wamandla okulala, ngezansi, ukuthola ukuthi ungakuthola kanjani ngempumelelo ukubamba iso elingaphezulu.

Izinzuzo zokuphela kwamandla

Ukulala kancane kuvumela ukuvuselelwa kokusebenza kobuchopho, ukuhlanganiswa kwememori, ukuqedwa kobuthi obakheka usuku lonke, namandla amakhulu, kusho uCamilo A. Ruiz, DO, umqondisi wezokwelapha e-Choice Physicians Sleep Center eSouth Florida.

"Kukhona ukushayela kwethu ukufuna ukulala ngesikhathi esithile emini," usho kanje. Njengoba le nqubo yakha, iyakwehlula, ikulalise ebusuku. "Umqondo ngokulala ukuthi singakwazi ukusetha kabusha lokho futhi ngethemba lokuthi sizokwazi ukusebenza ezingeni eliphakeme," kusho uRuiz.

Kubantu abantula ubuthongo, ucwaningo luphakamisa ukuthi ukulala kukhulisa ukuqapha, ukusebenza komsebenzi, kanye nekhono lokufunda, kungeza uDkt Dasgupta. Olunye ucwaningo luthola ukuthi ukulala ngamandla kungasiza nokuthuthukisa ukusebenza komzimba.

Ngubani okufanele alale?

Akunjalo wonke umuntu idinga ukulala kancane. Kokukodwa, abantu abanokuqwasha akufanele isihlwathi, kuchaza uMichael Breus, PhD, isazi sokulala esiqinisekiswe yibhodi esiseManhattan Beach, eCalifornia. Uma unesifo sokuqwasha, ukulala emini kungakwenza uzizwe sengathi awudingi ukulala kakhulu ebusuku, okungahle kube kubi isimo sakho.

"Uma uthola ukulala okuhle kokubuyiselwa futhi usebenze kahle emini, kungenzeka ukuthi awudingi ukulala kancane," kunezela uDasgupta.

Kepha nakhu okubanjiwe: Ngaphezu kwabaseMelika abatholi inani elinconyiwe lokulala amahora ayisikhombisa ubusuku bonke. Ngakho-ke, kungenzeka ukuthi awulele njengoba ucabanga.

"Kunabantu abaningi abathi, 'Ngicabanga ukuthi ngilala kahle,' kepha uma ubenze isifundo sokulala kubo, bebengaba nezinkinga zokulala," kusho uRuiz.

Uma ubona ukuthi umkhiqizo wakho uqala ukuncipha, awukwazi ukucubungula ulwazi ngokushesha ngangokunokwenzeka ekuseni, noma ujwayele ukuphupha noma uzizwe sengathi kukhona "inkungu" ongeke ukwazi ukusebenza ngayo, ungazuza ngokulala ngamandla , URuiz uyanezela.

Ukuqothula amandla kuqhathaniswa kanjani nekhofi?

Ngenkathi kunezinye izinto eziningi ezikhuthazayo laphaya, njengekhofi, akukho okungcono kunokulala, kuchaza uRuiz. Ukulala kubuyisela ngempela ebuchosheni nasemzimbeni.

Kuyasiza futhi ukulwa nezikweletu zokulala, ezingaba nomthelela ekuqhubekeni kwezifo ezingamahlalakhona nokuphazamiseka kwemizwelo, ngokusho kwe, ngaphezu kwamandla aphansi nokukhiqiza okuphansi.

"Silala ngesizathu - ukuphumula nokubuyisa," kusho uRuiz.

“Ikhofi nezinye izinto zokuvuselela umzimba isikhathi esifushane, ngokungafani nokulala kancane, okungakunika amahora amabili noma amathathu engeziwe wokuqwashisa. [Lokho] kungaphezu kwalokho ongakuthola ngekhofi. "

Isihlwathi samandla esifanele

Ukuze wenze kahle ukulala ngamandla, kufanele uthuthukise isikhathi sakho. Ucwaningo olwenziwe kaningi olwenziwa ngo-1995 yi-NASA lwathola ukuthi ukulala kancane imizuzu engu-26 “kwakuyindawo emnandi” yokuphumula, kuthuthukisa ukuqapha ngamaphesenti angama-54 nokusebenza ngamaphesenti angama-34.

Kodwa-ke, ochwepheshe bavame ukuvuma ukuthi noma yikuphi ukusuka kumaminithi angama-20 kuya kwangu-30 kwanele ukuthola inzuzo ngaphandle kokukushiya uzizwa unamahloni lapho uvuka. Futhi ungakhohlwa ukusetha i-alamu ukuze ungadluli ngalelo windi.

Nakhu ukuthi kungani ubude besihlwathi bubalulekile: Ukulala kwenzeka ngemijikelezo. Umjikelezo ojwayelekile uqala ngezigaba zokulala ezilula ezibizwa ngokuthi ukulala okungasheshisi kwamehlo (NREM) futhi ekugcineni ushaye isigaba sokulala esijule kakhulu esibizwa ngokuthi ukulala kwe-REM.

Lo mjikelezo wenzeka ngokuphinda ngenkathi ulele, umjikelezo ngamunye uhlala cishe imizuzu engama-90. Ukulala okujulile kwe-REM kubalulekile empilweni nempilo yonke-kulapho umzimba wakho usebenza ukubuyisa amandla, ukwandisa ukunikezwa kwegazi emisipheni, nokukhuthaza ukukhula nokulungiswa kwezicubu namathambo.

Uma ulala, noma kunjalo, ufuna ukukugwema.

Lokho kungenxa yokuthi uma uvuka ebuthongweni be-REM, ungahle uhlangabezane ne-inertia yokulala, lapho usala khona uzizwa unamahloni futhi udidekile. Uma, noma kunjalo, ulala imizuzu engama-20 kuphela, kungenzeka uvuke ngezigaba zokulala ezilula futhi ngaleyondlela uzizwe uqabulekile.

Kepha ngaphezu kokulala kwakho isikhathi eside, kunezinye izindlela zokwenza ukulala ngamandla kusebenze kakhulu. Qala ngalezi zindlela ezine.

Dala indawo enhle ye-nap

Igumbi elimnyama, elipholile, nelithulekile lilungele ukulala, kuphawula uDasgupta. Uma ungakwazi ukulawula ukukhanya, izinga lokushisa, noma umsindo wedwa, u-Dasgupta uphakamisa ukugqoka imaski yokulala, ukukhipha izingqimba ezingeziwe njengamajuzi, futhi ucabangele uhlelo lokusebenza lomsindo omhlophe.

Ufuna nokugwema ukuphazamiseka, okungasho ukucisha ifoni yakho okwemizuzu embalwa noma ukufaka uphawu oludala lwesikole "ungaphazamisi" emnyango wakho.

Isikhathi kahle

Phakathi kuka-1 emini. nango-3 ntambama. izinga lokushisa komzimba wakho lehla futhi kukhona ukukhuphuka kwamazinga e-hormone yokulala i-melatonin. Le nhlanganisela ikwenza uzele, yingakho lesi isikhathi esihle sokulala, kuchaza uBreus.

Ngenkathi uvame ukungafuni ukulala ngemuva kuka-3 noma 4 ntambama. - kungaba nomthelela omubi ekutheni ulale kahle kangakanani ngalobo busuku - uma uyisikhova sasebusuku, ukulala ngokushesha ngo-5 noma ngo-6 ntambama ingakusiza uphumelele kusihlwa, kungeza uRuiz.

URuiz uphawula nokuthi ukulala ihora noma amabili ngaphambi kokuthile okubalulekile - umcimbi wokukhuluma obala noma umsebenzi odinga usizo emsebenzini - kungakhuthaza ukuqapha nokuzibandakanya kwengqondo.

Cabanga nge-caffeine

Umqondo wokuphuza ikhofi ngaphambi kokuba ulale ungazwakala uphikisana, kepha njengoba i-caffeine ithatha imizuzu engaba ngu-20 kuya kwengama-30 ukukhahlela, ukuba nesikhuthazi ngaphambi nje kokuba ulale kukuvumela ukuthi uvuke ngokuqapha okwengeziwe, Kuchaza uDasgupta.

Uma ungumsebenzi wama-shift, yenza i-naps routine

Uma ungudokotela, unesi, isicishamlilo, noma usebenza omunye umsebenzi odinga amahora angaphandle kwesilinganiso se-9 kuye ku-5, kungenzeka ukuthi ukulala kwakho kuphazamisekile. Ukusizakala ngesikhathi sokuphumula ukuze usebenze kwezinye izikhala zamandla kungasiza ukwenza ukulala kwakho kuvame kakhulu.

"Uma uhlala ungalali, ukulala ngesheduli kungasiza umzimba wakho ukuthi ukujwayele," kusho uDasgupta. Uzokhula ulindele ukulala phakathi kuka-1: 20 no-1: 40 ntambama, ngokwesibonelo, futhi ukwazi ukuqalisa kabusha umzimba nobuchopho ngenkathi futhi ungena ngemvume njalo.

UCassie Shortsleeve ungumbhali nomhleli ozimele waseBoston. Usebenze kubasebenzi bobabili i-Shape and Men's Health futhi ubamba iqhaza njalo ekubulaweni kokushicilelwa kuzwelonke nokushicilelwa kwedijithali okufana neWomen's Health, uCondé Nast Traveler, kanye ne-Further for Equinox. Ngeziqu zokubhala isiNgisi nokubhala okuvela eKolishi le-Holy Cross, unesifiso sokubika kuzo zonke izinto zezempilo, indlela yokuphila, nokuhamba.