Udinga Ukulala Okujule Kangakanani, Okukhanyayo, Ne-REM?

-Delile

• Ukubuka konke
• Izigaba zokulala
• Isigaba 1
• Isigaba 2
• Izigaba 3 no 4
• REM ukulala
• Ufanele ulale kangakanani ubuthongo obujulile?
• Ufanele ulale kangakanani i-REM
• Udinga ukulala okungakanani ukukhanya?
• Izingane zidinga ukulala okujulile nokukhanya kangakanani?
• Ungakwengeza kanjani ukulala okujulile
• Kungani ungahle uvuke ukhathele
• Umthelela wokuncishwa ubuthongo emzimbeni
• Ukudla okudlela endlini

Ukubuka konke

Uma uthola inani elinconyiwe lokulala - amahora ayisikhombisa kuya kwayisishiyagalolunye ebusuku - usebenzisa cishe ingxenye eyodwa kwezintathu zempilo yakho ulele.

Yize lokho kungabonakala njengesikhathi esiningi, ingqondo nomzimba wakho kumatasa kakhulu ngaleso sikhathi, ukuze ukwazi ukukhiqiza, ube namandla, futhi ube nempilo lapho uphapheme.

Kunezigaba ezinhlanu zokulala ezijikeleza phakathi kokunyakaza kwamehlo okungasheshisi (i-NREM) nokunyakaza kwamehlo okusheshayo (i-REM) futhi kufaka ukozela, ukulala okuncane, ukulinganisa ukulala okujulile, ukulala okujulile nokuphupha.

Ochwepheshe bancome ukuthi abantu abadala balale cishe amahora angu-7 kuya kwayi-9 ubusuku ngabunye. Ucwaningo olusha luhlose ukukhomba hhayi ukuthi udinga ukulala okuphelele kangakanani - kodwa nokuthi udinga isigaba ngasinye sokulala kangakanani.

Izigaba zokulala

Izigaba zokulala 1, 2, ne-REM ziqukethe ukulala okuncane, kuyilapho u-3 no-4 bakha ukulala okujulile.

Isigaba 1

Ngesikhathi sesigaba 1, usuka ekuphaphameni uye ekulaleni. Lokhu ukukhanya, ukulala kwe-NREM okungahlali isikhathi eside. Ungaqala ukukhululeka futhi uphuphe, kepha futhi kungaduma njengoba ushintshela esigabeni 2.

Isigaba 2

Isigaba 2 somjikelezo wokulala usengubuthongo obulula, kepha udlulela ebuthongweni obuzolile. Ukuphefumula kwakho nokushaya kwenhliziyo kuyehla, futhi imisipha yakho iyakhululeka. Izinga lokushisa komzimba wakho liyancipha, futhi amagagasi obuchopho bakho awasebenzi kakhulu.

Izigaba 3 no 4

Esigabeni 3, ungena ebuthongweni obukhulu, kanti isigaba 4 yisigaba sokulala esijule kakhulu. Ngesikhathi sokulala okujulile, ukuphefumula kwakho, ukushaya kwenhliziyo, ukushisa komzimba, namagagasi obuchopho kufinyelela emazingeni aphansi kakhulu. Imisipha yakho ikhululeke ngokwedlulele, futhi kunzima kakhulu ukuyivusa.

Isigaba 4 saziwa njengesigaba sokuphulukisa, lapho ukukhula kwezicubu nokulungiswa kwenzeka, kukhishwa ama-hormone abalulekile ukwenza imisebenzi yawo, namandla eselula abuyiselwe.

REM ukulala

Umjikelezo wakho wokuqala we-REM wobusuku uqala cishe imizuzu engama-90 ngemuva kokulala bese uphinda njalo ngemizuzu engama-90. Amehlo akho ahamba ngokushesha ngemuva kwezinkophe zakho futhi ama-brainwaves akho abukeka afana nalawo womuntu ovukile. Ukuphefumula kwakho, ukushaya kwenhliziyo, nomfutho wegazi kukhuphukela emazingeni asondele kakhulu.

Ukulala kwe-REM, okuvame ukubizwa ngokuthi isigaba 5, kulapho okungenzeka ukuthi uphuphe khona.

Izingalo nemilenze yakho kukhubazeka okwesikhashana phakathi nalesi sigaba ukukuvimbela ekwenzeni amaphupho akho ngokomzimba.

Ufanele ulale kangakanani ubuthongo obujulile?

Kubantu abadala abanempilo, cishe ubuthongo bakho ukulala okujulile. Ngakho-ke uma ulala amahora ayisishiyagalombili ebusuku, leyo cishe imizuzu engama-62 kuye kwayi-110.

Kodwa-ke, njengoba ukhula udinga ubuthongo obuncane.

Ngesikhathi sokulala ubuthongo obukhulu, kwenzeka imisebenzi ehlukahlukene engqondweni nasemzimbeni:

• izinkumbulo ziyahlanganiswa
• inqubo yokufunda nemizwa
• ukululama emzimbeni kwenzeka
• amazinga kashukela egazini kanye ne-metabolism balance
• amasosha omzimba anikwe amandla
• ubuchopho buyakhipha ubuthi

Ngaphandle kokulala okujulile, le misebenzi ayinakwenzeka futhi izimpawu zokuncishwa ubuthongo zingena.

Ngakolunye uhlangothi, kubonakala sengathi ayikho into enjengokulala okujulile kakhulu.

Ufanele ulale kangakanani i-REM

Yize kungekho ukuvumelana okusemthethweni ngokuthi kufanele ulale kangakanani i-REM, ukuphupha kuvame kakhulu kulesi sigaba. Ochwepheshe bakholelwa ukuthi ukuphupha kukusiza ukucubungula imizwa nokuqinisa izinkumbulo ezithile.

Kubantu abaningi abadala, i-REM ithatha cishe isikhathi sokulala, futhi lokhu kubonakala kunempilo ngesikhathi semijikelezo yokulala ejwayelekile. Kodwa-ke, ucwaningo lokulala luphakamisa imibuzo ethokozisayo. Olunye ucwaningo lwamuva luphakamise ukuthi amanani aphezulu okulala kwe-REM angahle ahambisane nokudangala.Kepha ungahambi wenze ushintsho olungazelelwe emikhubeni yakho yokulala - akucaci ukuthi yini imbangela nokuthi yimuphi umphumela.

Udinga ukulala okungakanani ukukhanya?

Yize ososayensi bokulala bekholelwa ukuthi ukulala okuncane kukulungele, akukho okuncane ongakulwela. Ukulala kancane kuvame ukuba yisigaba esizenzakalelayo, okungenakwenzeka ukusigwema uma ulele nhlobo.

Ukulala okuningi ngokweqile njalo, noma kunjalo, kuxhumene nokukhuluphala, ukudangala, ubuhlungu, isifo senhliziyo, kanye nengozi eyengeziwe yokufa.

Izingane zidinga ukulala okujulile nokukhanya kangakanani?

Izingane nezingane zidinga ukulala okuningi kunabantu abadala. Izingane zidinga kakhulu, zichitha cishe amahora angama-16 kwangu-24 onke zilele. Cishe amaphesenti angama-50 obuthongo bawo achithwa esigabeni se-REM, kanti amanye amaphesenti angama-50 ahlukaniswe phakathi kwezigaba 1 kuya ku-4 nokulala kwe-NREM okujikeleza phakathi kokukhanya nokujulile.

Njengoba izingane zikhula, inani lokulala abalidingayo liyahlukahluka:

• izingane: amahora ayi-11 kuya kwayi-14
• izingane zasenkulisa: amahora ayi-10 kuye kwayi-13
• Izingane ezifunda isikole: amahora ayi-9 kuya kwayi-12
• intsha: amahora ayisishiyagalombili kuya kwayishumi

Ngokulala ngokwanele okubonakala kuphumula, kungenzeka ukuthi isilinganiso se-light, deep, kanye ne-REM ilapho kanye okufanele sibe khona kubantu abasha.

Uma benenkinga yokulala, ukulala, noma ukulala kahle, noma uma belele kakhulu ngokweqile ngeminyaka yabo, izingane zingacasulwa, zingaba nezinkinga zokufunda nezenkumbulo, noma zihlaselwe kalula ukugula.

Ungakwengeza kanjani ukulala okujulile

Uma ulala amahora angu-8 kodwa uphonsa futhi ujike ubusuku bonke, kungenzeka ukuthi awutholi ubuthongo obanele obanele.

Akunakwenzeka ukuphoqa ubuchopho bakho ukuthi bufike ebuthongweni obukhulu, kepha kunamasu amaningi akhombise isithembiso esithile ngokwandisa iphesenti lakho lokulala okujulile. Lokhu kufaka phakathi:

• ukunciphisa ukucindezeleka
• ukusungula amasiko nemikhuba yokulala
• usebenzisa imaski yamehlo ukuvimba ukukhanya
• ukuzivocavoca umzimba
• ukudla ukudla okunempilo
• ulalele umsindo omhlophe noma opinki
• ukungena kwe-brainwave
• ukuzindla

Yize isayensi iseyintsha, kunama-tracker amaningi okulala akhona angakusiza ukulandelela izindlela zakho zokulala futhi ubone ukuthi ukukhanya okungakanani, i-REM, nokulala okujulile okutholayo.

Kungani ungahle uvuke ukhathele

Ngokwe-American Sleep Apnea Association, kufanele uzizwe uhlanzekile futhi uphapheme lapho uvuka, kodwa abantu abaningi abakwenzi lokho.

Uma ulele amahora angu-7 kuya kwangu-9 ubusuku ngabunye, kodwa amaphesenti ayishumi kuphela alokho ukulala okujulile, awutholi imizuzu engama-90 oyidingayo futhi kungenzeka ukuthi usakhathele usuku ngalunye. Isifundo sokulala singakusiza ukuthola ukuthi kwenzekani.

Kunezimbangela eziningi okungenzeka ufune ukuxoxa ngazo nodokotela, kufaka phakathi:

• inkinga yokulala ejwayelekile
• ukuvimbela ukuphefumula kokulala
• ukungalali ngokwanele
• ukulala kakhulu
• ezinye izimo zezempilo ezibangela ukukhathala

Umthelela wokuncishwa ubuthongo emzimbeni

Ososayensi bathi ukulala kwekhwalithi kubalulekile empilweni njengokudla namanzi. Kukusiza ukuba usinde futhi uchume. Eminye imiphumela emibi yokuncishwa ubuthongo ifaka phakathi:

• izinkinga zememori
• ukuguquka kwemizwelo
• amasosha omzimba buthaka
• unenkinga yokugxila
• isikhathi sokuphendula esingesihle kanye nobungozi obandayo bezingozi
• umfutho wegazi ophakeme
• ukuzuza kwesisindo
• ingozi yesifo sikashukela
• ukushayela ucansi okuphansi
• ingozi yesifo senhliziyo
• ibhalansi engeyinhle
• ukuguga kusenesikhathi

Ukudla okudlela endlini

Ososayensi bayavuma ukuthi ukulala kubalulekile empilweni, kanti ngenkathi izigaba 1 kuya ku-4 nokulala kwe-REM kubalulekile, ukulala okujulile kubaluleke kakhulu kukho konke ukuzizwa uphumule futhi uhlala uphilile.

Umuntu omdala ophilile uthola cishe amahora angu-1 kuya kwangu-2 obuthongo obujulile ngamahora ayi-8 okulala ebusuku. Kunezindlela ezahlukahlukene zokukala ukuthi ngabe ukhona, kusuka kubaqaphi bomuntu siqu kuya esifundweni sokulala.

Uma uvuka ukhathele njalo, kuwumqondo omuhle ukukhuluma nomhlinzeki wezokunakekelwa kwempilo.