Ungahamba Isikhathi Eside Kanjani Ngaphandle Kokulala? Umsebenzi, i-Hallucination, nokuningi

-Delile

• Yini ongayilindela ngemuva kwamahora angama-24 ngaphandle kokulala
• Yini ongayilindela ngemuva kwamahora angama-36 ngaphandle kokulala
• Yini ongayilindela ngemuva kwamahora angama-48 ngaphandle kokulala
• Yini ongayilindela ngemuva kwamahora angama-72 ngaphandle kokulala
• Ngabe ukudla nokudla kwamanzi kungaba nomthelela kulokhu?
• Kuthiwani uma ukungalali kuba okungapheli?
• Ingabe udinga ukulala okungakanani?
• Okubalulekile

Ungahamba isikhathi esingakanani?

Isikhathi esirekhodwe isikhathi eside ngaphandle kokulala cishe amahora angama-264, noma izinsuku ezingaphezu kwezingu-11 zilandelana. Yize kungacaci kahle ukuthi abantu bangaphila isikhathi eside kangakanani ngaphandle kokulala, akusensuku zatshwala ukuthi imiphumela yokuncishwa ubuthongo iqale ukukhombisa.

Ngemuva kobusuku obuthathu noma obune kuphela ungalalanga, ungaqala ukubona imicabango. Ukuncishwa ubuthongo isikhathi eside kungaholela ku:

• ukukhubazeka kwengqondo
• ukucasuka
• ukukhohlisa
• ukuphambana
• i-psychosis

Yize ukubulawa ukuphelelwa ubuthongo kungavamile kakhulu, kungenzeka.

Funda ukuze uthole ukuthi ukuhlala uphapheme amahora angama-24 agcwele noma ngaphezulu kungawuthinta kanjani umzimba wakho, nokuthi kungakanani ukulala okudinga ukukusebenza.

Yini ongayilindela ngemuva kwamahora angama-24 ngaphandle kokulala

Ukuphuthelwa amahora angama-24 okulala akuyona into engavamile. Ungaphuthelwa ubusuku bokulala uye emsebenzini, ugcwalise isivivinyo, noma unakekele ingane egulayo. Yize kungahle kungathandeki ukuhlala ubusuku bonke, ngeke kube nomthelela omkhulu empilweni yakho yonke.

Noma kunjalo, ukuphuthelwa ubusuku bokulala kuyakuthinta. Izifundo ziqhathanise ukuphaphama kwamahora angama-24 nokuba nokuhlushwa kotshwala egazini okungamaphesenti ayi-0.10. Lokhu kungaphezu komkhawulo osemthethweni wokushayela ezindaweni eziningi.

Eminye imiphumela yokuhamba amahora angama-24 ngaphandle kokulala ifaka:

• ukozela
• ukucasuka
• Ukuthatha izinqumo okhubazekile
• ukwahlulela okungafanele
• ukuqonda okushintshiwe
• ukwehluleka kwememori
• ukungaboni kahle nokubona
• ukuncipha kokuxhumana kwamehlo
• ukwanda kwemisipha
• ukuthuthumela
• ingozi eyengeziwe yezingozi noma ezilahlekile eziseduze

Izimpawu zokuncishwa ubuthongo amahora angu-24 zivame ukuphela uma usuthole iso lokuvala iso.

Yini ongayilindela ngemuva kwamahora angama-36 ngaphandle kokulala

Ukuhlala uphapheme amahora angama-36 kuphela kungaba nemiphumela emibi emzimbeni wakho.

Umjikelezo wakho wokuvuka usiza ukulawula ukukhishwa kwamahomoni athile, kufaka phakathi i-cortisol, i-insulin, ne-hormone yokukhula komuntu. Ngenxa yalokho, ukungalali isikhathi eside kungashintsha imisebenzi eminingana yomzimba.

Lokhu kufaka phakathi kwakho:

• isifiso sokudla
• umzimba
• izinga lokushisa
• isimo
• izinga lokucindezeleka

Eminye imiphumela yokuhamba amahora angama-36 ngaphandle kokulala ifaka:

• ukukhathala ngokweqile
• ukungalingani kwe-hormonal
• ukuncipha kwesisusa
• izinqumo eziyingozi
• ukucabanga okungaguquguquki
• kwehle ukunakwa
• ukukhubazeka ekukhulumeni, njengokukhetha amagama ngendlela engafanelekile nokuphimisela amagama

Yini ongayilindela ngemuva kwamahora angama-48 ngaphandle kokulala

Ngemuva kokulala ubusuku obubili, iningi labantu likuthola kunzima ukuhlala liphapheme. Bangathola izikhathi zokulala okulula okungahlala kumasekhondi angama-30. Phakathi nalezi “micros sleeps,” ubuchopho busesimweni sokulala. Ukulala okuncanyana kwenzeka ngokuzibandakanya. Ngemuva kokulala kancane, ungazizwa udidekile noma udidekile.

Ukuhlala uphapheme amahora angama-48 nakho kuphazamisa amasosha omzimba. Izimpawu zokuvuvukala, ezisiza umzimba wakho ukuvimbela nokuqondisa izifo, ziqala ukusakazeka emazingeni akhuphukile. Abanye bakhombisile ukuthi umsebenzi weseli wombulali wemvelo (NK) uyehla ngokuncishwa ubuthongo. Amaseli we-NK aphendula ezinsongweni ezisheshayo empilweni yakho, njengama-virus noma ama-bacteria.

Yini ongayilindela ngemuva kwamahora angama-72 ngaphandle kokulala

Ngemuva kwamahora angama-72 ngaphandle kokulala, abantu abaningi bahlangabezana nesifiso esikhulu sokulala. Abaningi abakwazi ukuhlala bephapheme bebodwa.

Ukuhamba izinsuku ezintathu ngaphandle kokulala kunciphisa kakhulu ikhono lokucabanga, ikakhulukazi imisebenzi ephezulu njengokukwenza izinto eziningi, ukukhumbula imininingwane nokunaka. Leli zinga lokuncishwa ubuthongo lingenza kube nzima ukubona ngisho nemisebenzi elula kuze kube sekupheleni.

Imizwelo nayo iyathinteka. Abantu abathole leli zinga lokuncishwa ubuthongo bangacasuka kalula. Bangase babe nesimo sokucindezeleka, ukukhathazeka, noma ukuhlanya. Ucwaningo luphinde lwathola ukuthi ukuncishwa ubuthongo kwenza kube nzima kakhulu ukucubungula imizwa yabanye. Kokunye ukuhlola, ababambiqhaza abanezikhathi ezingama-30 zokuncishwa ubuthongo babenobunzima bokubona isimo sobuso esithukuthele nesijabulisayo.

Ekugcineni, izinsuku ezimbalwa zokuncishwa ubuthongo kungashintsha kakhulu ukuqonda. Ungahle uhlangane nemibono, okuba khona lapho ubona okuthile okungekho. Ukukhohlisa nakho kuvamile. Ukukhohlisa ukuhunyushwa okungaqondakali kokuthile okungokoqobo. Isibonelo ukubona uphawu bese ucabanga ukuthi ngumuntu.

Ngabe ukudla nokudla kwamanzi kungaba nomthelela kulokhu?

Ukuncishwa ubuthongo kungashintsha kokubili ukudla kwakho nezinhlobo zokudla okufisayo. ziphakamisa ukuthi ukuncishwa ubuthongo kuhlotshaniswa nakho kokubili ukwanda kwesifiso kanye nesifiso esengeziwe sokudla okuhambisana nokuzuza kwesisindo. Kodwa-ke, ukusebenzisa amakhalori angenalutho ekugcineni kungakushiya ukhathele kakhulu.

Ukudla kahle kungasusa eminye yemiphumela yokuncishwa ubuthongo, kepha kuze kube sezingeni elithile. Njengoba umzimba wakho wonga amandla, khetha ukudla okunamafutha, okunothe ngamaprotheni, njengamantongomane namabhotela wamantongomane, ushizi wekotishi, noma i-tofu. Gwema amaprotheni anamafutha, njenge-steak noma ushizi. Lokhu kuzokwenza ulale.

Ukwehla kwamanzi emzimbeni kungabhebhethekisa imiphumela yokuncishwa ubuthongo - njengokugaya kanye nobunzima bokugxila - ngakho-ke kubalulekile ukuphuza amanzi amaningi.

Kuthiwani uma ukungalali kuba okungapheli?

Ukuncishwa ubuthongo okungapheli okuyingxenye yilapho ungalali ngokwanele njalo. Kuhlukile kunokudonsa ubusuku bonke ngezikhathi ezithile. Futhi kunokuphuthelwa ubusuku obubodwa noma obubili bokulala zilandelana, njengoba abantu abaningi kungenzeka balale okungenani amahora ambalwa ubusuku ngabunye.

ICenters for Disease Control and Prevention (CDC) ibika ukuthi kubantu abadala baseMelika abalali ngokwanele ubusuku ngabunye. Ukuncishwa ubuthongo okungaphelele kuhlotshaniswa nobungozi bezempilo besikhashana kanye nezinkinga zesikhathi eside.

Ukungalali ngokwanele isikhathi esifushane, njengeviki, kungadala:

• ukukhathazeka
• isimo esingazinzile
• ukozela
• ukukhohlwa
• ubunzima bokugxila
• kunzima ukuhlala uqaphile
• ukukhubazeka kwengqondo
• kwehle ukusebenza emsebenzini noma esikoleni
• ingozi eyengeziwe yokugula noma yokulimala

Esikhathini eside, ukungalali ngokwanele kunganciphisa ukusebenza komzimba futhi kwandise ubungozi bezimo ezithile zempilo. Lokhu kufaka phakathi:

• umfutho wegazi ophakeme
• Isifo senhliziyo
• unhlangothi
• ukukhuluphala ngokweqile
• thayipha 2 sikashukela
• ukugula ngengqondo

Ingabe udinga ukulala okungakanani?

Inani lokulala olidingayo ubusuku ngabunye liyahluka. Ngokuvamile, izingane ezisanda kuzalwa nezinsana zidinga ukulala ngokwengeziwe, kanti nabantu abadala badinga ukulala kancane.

Kunezincomo zokulala nsuku zonke ngokuya ngeqembu leminyaka yobudala:

Ubulili bungabamba iqhaza ekutheni udinga ukulala okungakanani. bathole ukuthi abesifazane bavame ukulala kancane kancane kunabesilisa, yize izizathu zalokhu zingacaci.

Ikhwalithi yokulala nayo ibalulekile. Uma ukhathazekile ngokulala okungakanani, yenza i-aphoyintimenti nodokotela wakho.

Okubalulekile

Akucaci ukuthi abantu bangaphila isikhathi esingakanani ngaphandle kokulala. Kepha kuyacaca ukuthi izimpawu ezeqisayo zingaqala emahoreni angama-36.Lokhu kufaka phakathi ikhono elincishisiwe lokucabanga, ukuthatha izinqumo okungalungile, nokukhubazeka ekukhulumeni.

Ukudonsa ubusuku bonke kanye njalo ezinyangeni ezimbalwa ngeke kwenzeke umonakalo wesikhathi eside. Kepha uma kwenzeka kaningi - ngenhloso noma cha - khuluma nodokotela wakho.

Uma uhlala uphapheme ngenxa yesidingo, udokotela wakho angakwazi ukunikeza iseluleko sokuthi ungakwenza kanjani lokho ngendlela ekhathalela kakhulu impilo. Ngaphandle kwalokho, udokotela wakho angangena emsukeni wezimpawu zakho futhi akusize ubuyisele uhlelo lwakho lokulala emgqeni.