Ungabhekana Kanjani ne-Sert Inertia, Leyo Groggy Feeling Lapho Uvuka

-Delile

• Uyiphatha kanjani?
• Izinyathelo zokulwa
• Ikhafeyini
• Ukuqhafaza amasu
• Ukuvezwa kokukhanya
• Ukuhlelwa kabusha kwesheduli yokulala
• Ukuqondanisa ukulala nemijikelezo yakho
• Amanye amasu
• Amanye amathiphu wokulala
• Yini ebangela ukungabi namandla kokulala?
• Ziyini izimpawu?
• Kutholakala kanjani?
• Okubalulekile

Cishe uyazi umuzwa kahle kakhulu - grogginess ebonakala ikusinda lapho uvuka ebuthongweni.

Lowo muzwa osindayo ngemuva nje kokuvuka ubizwa ngokuthi yi-sleep inertia. Uzizwa ukhathele, mhlawumbe udidekile kancane, futhi awukakulungeli ngokuphelele ukushaya phansi. Kungathinta noma ngubani.

I-inertia yokulala imvamisa ayihlali isikhathi eside kangako, kepha abanye abantu bahlangabezana nenguqulo ehlala isikhathi eside, eyaziwa njenge-inertia yokulala isikhathi eside.

Kwezinye izimo, abantu ababhekana nobunzima bokulala ekuseni bangaba sengozini enkulu yokudideka ngesikhathi sokulala, noma ukulala ukudakwa, uhlobo lwe-parasomnia.

Ama-parasomnias ayiqembu lezinkinga zokulala ezibandakanya imicimbi engafuneki noma okuhlangenwe nakho okwenzeka ngenkathi uku:

• ukuzumeka
• ukulala
• ukuvuka

I-inertia yokulala ayithathwa njenge-parasomnia. Kodwa-ke, ingaqinisekisa ukuvakashelwa kochwepheshe bokulala uma idala ukuphazamiseka okukhulu empilweni yakho.

Uyiphatha kanjani?

Uma udokotela wakho ekuxilonga nge-inertia yokulala ekuseni kakhulu futhi ikwenza ucindezeleke noma uphazamise impilo yakho, kungadingeka ukuthi uthole ukwelashwa.

Izincomo zikadokotela wakho zingahluka ngokuya ngokuthi unanoma yiluphi olunye uhlobo lokuphazamiseka kokulala, njenge-apnea yokulala.

Impilo yakho yonke kanye nendlela ophila ngayo nayo ingadlala indima ekunqumeni izincomo zokwelashwa. Isibonelo, ungadinga ukunciphisa noma ukuqeda ukusetshenziswa kotshwala.

Kodwa-ke, uma uhlangabezana nokuba grogginess okujwayelekile ngemuva kokuvuka, ungahle uthande ukuzama ezinye izindlela zokulwa ukuze unqobe inkungu.

Izinyathelo zokulwa

Kubantu abaningi, i-inertia yokulala kungenzeka ingabi yinkinga ngokwanele ukubona udokotela. Kodwa kusamele ubhekane nemiphumela lapho usuphapheme.

Nawa amasu ambalwa angasiza:

Ikhafeyini

Mhlawumbe usuvele wakucabanga lokhu. Uma uke wafinyelela egazini inkomishi yekhofi lapho uvuka, kungenzeka ukuthi usendleleni efanele.

I-caffeine ingakusiza ususe eminye yemiphumela yokulala inertia. Noma kunjalo, kufanele uqaphele.

ukuthi ukudla i-caffeine kungasiza kakhulu ngezikhathi ezithile kunezinye, ngoba kungaphazamisa ikhono lakho lokulala ngesikhathi sakho sokulala esijwayelekile.

Ungacabanga ngokuvela kushuni wezinhlaka ezine- caffeine.

Ucwaningo lwango-2018 luthole ukuthi i-caffeine gum isize abasebenzi be-night shift ukulwa nemiphumela yokulala inertia ngemuva kokulala kancane. Ucwaningo lwalunabahlanganyeli aba-5 kuphela, noma kunjalo, futhi ushungamu lwathatha imizuzu eyi-15 kuye kwengama-25 ukuqala ukusebenza.

Ukuqhafaza amasu

Ukulala kungaba nje ithikithi lokukusiza ugweme ukulala inertia. Kepha isikhathi sokuphumula sibaluleke kakhulu, ngokusho kwe-.

Ukulala kancane, kahle phakathi kwemizuzu eyishumi kuya kwengu-20 ntambama, kungasiza ekulweni nobuthongo bakho.

Abaphenyi bayaxwayisa ukuthi lolu hlobo lwephumulo elifushane lusebenza ngempela uma ungekho ubuthongo obungaka. Futhi uma wenza umsebenzi wokushintsha, kungadingeka ukuthi futhi ubheke isikhathi sosuku nesimo sakho sokulala sangaphambilini.

Ukuvezwa kokukhanya

Ucwaningo oluthile lukhombisa ukuthi ukuthola umbono wokuphuma kwelanga kungakusiza ukusheshisa inqubo yokuzizwa uqaphile ngokuphelele ngemuva kokuvuka.

Ukuvezwa ekukhanyeni kokuntwela kokusa - ngisho nokukhanya kokusa okwenziwe ngebhokisi elikhanyayo - kungakusiza uzizwe uqaphile futhi ukulungele kangcono ukwenza imisebenzi ethile.

Kungakufanele ukuzama, kepha kudingeka olunye ucwaningo.

Ukuhlelwa kabusha kwesheduli yokulala

Cabanga lapho uzama ukulala. Ngokuya nge-a, isigqi somzimba wakho se-circadian sinethonya ku-inertia yokulala.

Umzimba wakho ufuna ukulala phakathi "nobusuku begazi," isikhathi lapho isigqi somzimba wakho sikhuthaza ukulala. Uzoba nenkinga enkulu yokwenza imisebenzi eyinselele ngokwengqondo ngemuva nje kokuvuka kwakho, uma uvuka lapho iwashi lomzimba wakho licabanga ukuthi kufanele ulele.

Uma kungenzeka, zama ukugwema ukuthi uvuke futhi ungene ngqo emsebenzini onzima phakathi nobusuku bomzimba womzimba wakho.

Ukuqondanisa ukulala nemijikelezo yakho

Wonke umuntu ulala ngemijikelezo, ngasinye sinezigaba ezine ezihlukile:

• I-N1 yisikhathi sesikhashana lapho ukuphefumula kwakho, ukushaya kwenhliziyo, namagagasi obuchopho kuphuza ukukufaka ebuthongweni.
• I-N2 yisikhathi sokulala okulula lapho imisipha yakho ikhululeka khona, ukushaya kwenhliziyo nokuphefumula kuhamba kancane, nokunyakaza kwamehlo kwakho kuyeka.
• I-N3 yilapho uqala ukulala ngokujulile, futhi amagagasi akho obuchopho ahamba kancane nakakhulu.
• I-REM ukunyakaza kwamehlo okusheshayo. Lokhu kulapho uphupha kahle futhi uhlanganisa izinkumbulo ezintsha.

Ngayinye yale mijikelezo ihlala cishe imizuzu engama-90. Ukuvuka ngemuva kokuthi uthole ithuba lokuqeda yonke le mijikelezo, okusho ukuthi ngemuva kokuthi usuqede isigaba se-REM, kufanele (ngombono) kukwenze uzizwe uvuseleleka ngokwengeziwe.

Ungasebenzisa i-calculator yokulala ukukusiza ukuthi uthole ukuthi yisiphi isikhathi sokulala nesikhathi sokuvuka esizokuvumela ukuthi uvuke ekugcineni komjikelezo.

Inkinga ukuthi, ubude bomjikelezo wokulala kunzima ukubikezela. Futhi uma uvuka ukusebenzisa indlu yokugezela ebusuku, ingalahla isikhathi sakho sonke.

Ngakho-ke noma unesibali, kungaba nzima ukuvumelanisa nomjikelezo wakho wokulala bese uvuka ngesikhathi esifanele.

Amanye amasu

Ungazama ezinye izindlela zokuphikisa, njengokugeza ubuso bakho lapho uvuka noma uqhumisa umoya obandayo ukuze uzithobe.

Abanye ososayensi baphenya ngisho nokusetshenziswa komsindo, okungafaka umsindo noma umculo, ukwenza ngcono ukusebenza komuntu lapho evuka.

Kepha kukhawulelwe kakhulu kulezi zinhlobo zezinyathelo.

Amanye amathiphu wokulala

Noma ngabe uhlangabezana njalo ne-inertia yokulala noma cha, ukwamukela inhlanzeko enhle yokulala kuhlale kungumqondo omuhle. Kungakusiza ukuthi uthole inani lokuphumula olidingayo ukuze usebenze kahle futhi uzizwe umuhle.

Cabanga ngamasu ambalwa:

• Sungula inqubo ejwayelekile yokulala ukukusiza ukhululeke futhi uphumule. Ungahle ulalele umculo othambile noma ufunde amakhasi ambalwa encwadini.
• Namathela esimisweni sokulala njalo. Lokho wukuthi, hlela ukulala ngasikhathi sinye kusihlwa njalo bese uvuka ngasikhathi sinye njalo ekuseni.
• Ngena ngemvume kuwo wonke amadivayisi kagesi okungenani imizuzu engama-30 ngaphambi kokulala. Abanye abantu bakuthola kulula ukuyeka izinto zobuchwepheshe, kufaka phakathi amathebulethi, ama-laptops, ngisho namathelevishini, uma ebagcina bengekho ngokuphelele egumbini lokulala.
• Ungaphuzi ikhofi noma ezinye iziphuzo ezine-caffeine kusihlwa ngaphambi kokulala.
• Gcina ikamelo lakho lokulala lipholile futhi limnyama, engakusiza uphumule futhi ulale kangcono.
• Gwema ukuphuza noma yini equkethe utshwala ngaphambi kokulala. Yize ingilazi yewayini ingakwenza uzizwe ulele, utshwala bungaphazamisa ukulala kwakho, ikakhulukazi ukulala kwe-REM okubalulekile kwimemori.
• Ungadli isidlo esikhulu esiseduze nesikhathi sokulala. Kodwa isidlo esilula sokulala singasiza, uma ulambile. ukuthi ukudla okuthile, njengobisi, ama-cherries ama-tart, ne-kiwifruit, kunezinto ezikhuthaza ukulala.

Yini ebangela ukungabi namandla kokulala?

izimbangela ezingaba khona ze-inertia yokulala, futhi baphakamise imibono embalwa:

• Amazinga aphezulu amaza e-delta: La magagasi kagesi ebuchosheni axhumene nokulala okujulile. Ososayensi bangalinganisa umsebenzi kagesi ebuchosheni nge-electroencephalogram (EEG). Akukhona nje kuphela ukuthi abantu abane-inertia yokulala banamazinga aphakeme amagagasi e-delta, kodwa futhi kunamagagasi e-beta ambalwa, ahlobene nokuvuka.
• Ukuvuselelwa kancane kobuchopho: futhi kuphakamisa ukuthi kungahle kube nokuvuselelwa okuhamba kancane kwezingxenye ezithile zobuchopho ngemuva kokuvuka, kufaka phakathi izifunda ze-prefrontal cortex ezibhekele ukusebenza okuphezulu.
• Ukuhamba kancane kwegazi ebuchosheni: Kukhona nokulahla ngesikhathi esithatha ukuze ukugeleza kwegazi lobuchopho kusheshe ngemuva kokuvuka.

Ziyini izimpawu?

Kungakhathaliseki ukuthi uvuka ebuthongweni noma ebusuku bokulala, izimpawu ze-inertia yokulala zifana kakhulu.

Uzwa ukozela nokukhathazeka. Ungahle ube nezinkinga ukugxila noma ukwenza ukuxhumana. Noma, ungaxhawula abanye abantu ngenkathi uhlikihla amehlo akho noma uzenzela inkomishi yekhofi.

Manje, izindaba ezinhle. Imvamisa, inertia yokulala iyanyamalala ngemuva kwemizuzu engaba ngu-30, ngokusho kwe-.

Eqinisweni, kwesinye isikhathi inganyamalala kungakapheli imizuzu eyi-15. Kodwa-ke, lokho abanye ososayensi abakubiza ngokuthi "ukutakula ngokugcwele" kuthatha cishe ihora ukufezekisa - futhi kungaqhubeka kuthuthuke phakathi nesikhathi esingamahora ama-2.

Kutholakala kanjani?

I-inertia yokulala ekuseni kakhulu, ethinta abantu abadala nentsha, ingahlala isikhathi eside futhi iphazamise amandla akho okufika emsebenzini noma esikoleni ngesikhathi.

Yilapho-ke lapho ungahle uthande ukubona udokotela, ikakhulukazi onobuchwepheshe bokuphazamiseka kokulala.

Isifundo sokulala singanikeza ukuqonda okwengeziwe emaphethini akho okulala nezinto ezinikelayo.

Udokotela wakho angakubuza futhi mayelana nezici ezingaba nomthelela ekuvukeni kokulala, njenge:

• ukucindezeleka
• ezinye izinkinga zokulala
• iziyaluyalu zokudangala
• imithi oyiphuzayo
• ukusebenza ebusuku noma umsebenzi wokushintshana ongaba nomthelela omubi ebuthongweni bakho

Okubalulekile

Uma ungenayo i-inertia yokulala kaningi, noma i-grogginess yakho lapho uvuka ijwayele ukuguga ngokushesha, mhlawumbe awudingi ukukhathazeka ngakho.

Noma, ungahlola ukuthi amasu ambalwa alula, njengokuphuza isiphuzo esine-caffeine ekuseni noma ukuhlela ukulala kancane, angasiza.

Uma unenkinga yokuxosha i-grogginess nokuphazamiseka kwayo namandla akho okuqhubeka nemisebenzi yakho yansuku zonke yokuphila, khuluma nodokotela wakho. Ungazuza ngokubona isazi sokulala.