Indlela I-Crazy Sleep Sleep Ekugcizelela Ngayo

-Delile

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Umthetho wokulala wamahora ayisishiyagalombili ngumthetho wegolide wezempilo ocatshangwa ukuthi ungagobeka. Akuwona wonke umuntu odinga okuqinile okuyisishiyagalombili (UMargaret Thatcher wagijima e-U.K. ngezine!); abanye abantu (ngihlanganise nami) badinga okwengeziwe; futhi nini ubhala lawo mahora (kusuka ngo-10 p.m. kuye ku-6 a.m. noma ngo-1 am kuya ku-9 a.m.) akubalulekile njengokuvele uwagawule. Izigqi ze-circadian zawo wonke umuntu zihlukile, phela, akunjalo? Futhi ochwepheshe abaningi bokulala bazokutshela ukuthi ama-olz "ama-zzz akho amahle kakhulu eza ngaphambi kwamabili" i-mantra empeleni ayibambeki iyiqiniso. (Udinga uhlelo lwasebusuku olungcono? Landela lezi zinyathelo ezingu-12 ukuze uthole ukulala okungcono.)

Siyazi futhi ukuthi i-shift-work i-b-a-d-yomzimba wakho, impilo yengqondo, kanye nempilo yonke. Kubi impela, empeleni, ukuthi i-World Health Organisation (i-WHO) ikubeka njenge-carcinogen. Ngakho-ke akumele kusimangaze ukuthi ucwaningo lwakamuva oluvela eFrance luxhumanise iminyaka eyi-10 yokusebenza amahora exakile (a la, ubusuku bokusebenza) neminyaka engu-6.5 yokwehla kwengqondo okuhlobene nobudala. (Eshu.) Awudingi ukukhathazeka ngokungena ngemva kokuhwalala? Ucwaningo olusha luthole nokuthi izinsuku ezingama-50 zika noma yikuphi isheduli engajwayelekile (lokho kusho ukulala phakathi kwamabili noma ukuvuka ngaphambi kuka-5 ekuseni) yayihlotshaniswa nemigwaqo ekhokhelwayo ebalulekile yeminyaka kanye neminyaka engu-4.3 yokwehla kwengqondo okuhlobene nobudala. Lezi yizindaba ezimbi zezinyoni zakuqala nezikhova zasebusuku, ngokufanayo.

"Ukulala nokuvuka ngalezi zikhathi kukhathaza umzimba ngendlela emangalisayo," kusho uChris Winter, M.D., nomqondisi wezokwelapha weMartha Jefferson Sleep Medicine Center eCharlottesville, VA. Futhi ingcindezi ingadala i-cortisol-futhi ne-atrophy engahle ibe khona yezakhiwo ezithile ebuchosheni (njenge-hippocampus), uyanezela. Okuthile okufanele ukubheke: Konke lokho kucindezela kungakhuphula ukuzuza kwesisindo, isifo sikashukela, nomfutho wegazi ophakeme-konke okungathinta ukuqonda.

Umthetho omuhle wesithupha: "Ngokuhamba kwesikhathi lapho siyolala-uma nje kufanele sivuke ngesikhathi esithile - ukukhathazeka okukhulu kokulala okungafanele noma okunganele, okungaba nemithelela yangempela emizimbeni yethu ngokuhamba kwesikhathi. Hlala uphelele ebusuku kanye ngonyaka; akukho biggie. Kwenze ubusuku obuningi kunokuba kungenjalo; izindaba ezimbi." Ngakho-ke intombazane kufanele yenzeni uma uhlelo lwayo lokulala luyi-wonky encane? Landela amathiphu amathathu ebusika, ngezansi.

1. Qoqa amahora-noma nini lapho ungakwazi. Iningi labasebenza amashifu lilala amahora angama-5 kuye kwayi-7 ngaphansi kwabasebenzi bezinsuku ngeviki, okuyindlela yokupheka izinhlekelele zezempilo.

2. Zama ukuqoqa ebusuku kakhulu/ekuseni kakhulu ndawonye. Ukushisa ikhandlela phakathi kwamabili emsebenzini ubusuku obuthile kuleli sonto? Unamakholi ambalwa wokuvuka ngaphambi kokuntwela kokusa? Okungcono kakhulu ukuhlela izinsuku ezimbalwa zamahora okulala angajwayelekile esikhundleni sokuhlehla naphambili ngeshejuli engajwayelekile.

3. Nakekela umzimba wakho. Noma ngabe ukhathele i-jet, ukhathele, noma uphelelwe amandla ngokuphelele, yidla kahle futhi usebenzise umzimba. Sithembe: Izithelo, imifino, futhi okuncane njengokuhamba kusihlwa kuzohlala kukushiya uzizwa ungcono kune-drive-thru.

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