Indlela Utshwala Obuhamba Ngayo Ngokulala Kwakho

-Delile

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Kuyaxaka: Ulale ngokushesha, uvuke ngesikhathi sakho esijwayelekile, kodwa ngesizathu esithile awukuzwa ukushisa okungaka. Akuyona i-hangover; ubungenakho ukuthi ukuphuza kakhulu. Kepha ubuchopho bakho buzwa inkungu. Yini isivumelwano?

Kuya ngokuthi uphuze kangakanani, utshwala bungaphazamisa ubuthongo bakho, kusho u-Joshua Gowin, Ph.D., isazi sezifo zengqondo kanye nomcwaningi wotshwala weNational Institutes of Health (NIH).

Isifundo samakhemikhali esheshayo: Uma uphuza utshwala, buye bangene egazini lakho nasengqondweni yakho kungakapheli imizuzu engu-15, kuchaza uGowin. (Lena I-Brain Your on: Alcohol.) Futhi lapho bufika ebuchosheni bakho, utshwala bubangela “ukuncipha” koshintsho lwamakhemikhali, uthi.

Olokuqala lwalezo zinguquko ngama-spikes e-norepinephrine, akhulisa imizwa yenjabulo, injabulo, nokuqapha okujwayelekile, kusho uGowin. Kalula nje, utshwala bukwenza uzizwe ujabule, mhlawumbe yingakho unqume ukuphuza kwasekuqaleni.

Kepha uma uyeka noma wehlisa ukuphuza kwakho, lowo muzwa wokujabula uqala ukusha. Kuthathelwa indawo ukuphumula nokukhathala, futhi kwesinye isikhathi ukudideka noma ukucindezeleka, kusho uGowin. Futhi, izinga lokushisa lakho eliyinhloko liqala ukwehla-into eyenzeka ngokwemvelo lapho umzimba wakho ushintshela ekulaleni, ngokocwaningo lokubuyekeza oluvela ku-NIH. Ngokuyinhloko, uzizwa ulungele ukulala, futhi mhlawumbe kulula ngawe ukuthi ulale ngokushesha. (Awukwazi ukulala? Izizathu Eziyisi-6 Eziyinqaba Zokuthi Usaphapheme.) Ucwaningo oluningi, okuhlanganisa nolunye ucwaningo lwakamuva oluvela eNyuvesi yaseMichigan, lubonisa ukuthi utshwala buyasheshisa ukukhubazeka kwakho ekulaleni.

Ngokuqondene nokuthi uwubani empeleni ukusnuza? Ngesikhathi sokulala okujwayelekile, ingqondo yakho yehlela kancane kancane "ezigabeni" zokulala njengoba ubusuku buqhubeka. Kepha isifundo sango-2013 esivela e-UK sathola ukuthi utshwala buqhubela ubuchopho bakho ezigabeni zokulala ezijule kakhulu cishe nje lapho ikhanda lakho lishaya umqamelo. Lokho kungabonakala njengokuhle. Kepha maphakathi nobusuku, ubuchopho bakho buguqukela ezigabeni ezilula zokulala kwamehlo okusheshayo (REM), ucwaningo lwe-NIH lukhombisa. Ngesikhathi esifanayo, umzimba wakho ekugcineni ubususa utshwala egazini lakho, okungase kube nomthelela ophazamisayo kuma-zzz akho, kusho uGowin.

Ngenxa yazo zonke lezi zizathu, maningi amathuba okuthi uvuke ebusuku, ujikijele futhi ujike, futhi ngokuvamile ungalali kahle ekuseni kakhulu ngemva kokuphuza. Okungaphezulu: Utshwala bubonakala buphazamisa ikakhulukazi ukulala kowesifazane, ucwaningo lwe-U of M lukhombisa. Eshu.

Kodwa kubalulekile ukuqaphela: Cishe yonke le miphumela ephazamisa ukulala yenzeka kuphela uma uphuza ngokwanele ukuze ukhuphule izinga lakho lotshwala egazini (BAC) ngaphezu kwamaphesenti angu-.05. Kubantu abaningi, lokho kulingana neziphuzo ezimbili noma ezintathu, kusho ucwaningo lwe-NIH.

Uma uyintombazane eyingilazi eyodwa yewayini, cishe awunakhathazeka kangako. Eqinisweni, ucwaningo oluningi lukhombisa ukuthi isiphuzo noma ezimbili zingakusiza ukuthi ulale ngaphandle kokubanga noma yikuphi kwalokhu kuphazamiseka kokulala ekuseni. Vele ukhumbule: U-Gowin nabanye abacwaningi bokulala bachaza isiphuzo njengama-ounces angu-5 ewayini, ama-ounces angu-1.5 otshwala obuqinile, noma ama-ounces angu-12 kabhiya ofana ne-Budweiser noma i-Coors, enokuqukethwe kwe-alcohol-by-volume (ABV) kwamahlanu. iphesenti.

Uma unesandla esinzima lapho uthela ama-cocktails noma iwayini, noma uvame uku-oda amapayipi kabhiya wobuciko one-ABVs ebangeni lamaphesenti ayisikhombisa kuya kwayisishiyagalombili, ubuthongo bakho bungahlupheka ngisho nangemva kwesiphuzo esisodwa. Manje usuwazi amaphathi namaholide, nakhu siza!

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