Ingabe Ukungalali Kukwenza Ukhuluphale?

-Delile

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Wonke umuntu uyazi ukudla okunomsoco nokuzivocavoca umzimba kubalulekile empilweni enhle, kepha kunengxenye yesithathu ebalulekile evame ukunganakwa: ukulala. "Abantu bazothi, 'Ngizolala kakhulu uma sengifile,' kepha uma usemncane yilapho kufanele ulale khona," kusho uprofesa wezengqondo eCornell University uJames B. Maas, Ph.D., umbhali kwe Amandla Obuthongo (Villard, 1999). "Ngaphandle kwalokho, uzoguga emzimbeni, okuyinto enzima kabi ukuyakha kamuva empilweni yakho."

Ake sihlole ulwazi lwakho ukuthi ukungalali ngokwanele kungakuthinta kanjani -- nokuthi ungalala kanjani kahle ebusuku:

1. Owesifazane ojwayelekile ulala amahora amangaki?

A. Amahora angu-6, imizuzu eyi-10

B. Amahora ayi-7, imizuzu engama-20

C. Amahora angu-7, imizuzu emi-2

D. amahora ayisishiyagalombili, imizuzu emithathu

Impendulo: A. Amahora angu-6 nemizuzu eyi-10 owesifazane ovamile alala ngayo ubusuku ngabunye angaphansi kwamahora amathathu kunalawo awadingayo phakathi neminyaka engu-25 (ukuze abhekane nemiphumela yokuthomba namahomoni angemva kokuthomba) futhi cishe amahora amabili angaphansi kwalawo awadingayo ngemva kweminyaka engama-25. ukusebenza, amahora ayisishiyagalombili okulala akuyona into enhle, "kusho uMaas. "Kungamahora angu-9 nemizuzu engu-25."

Abesifazane balale ngaphansi kwemizuzu emine kunabesilisa phakathi nezinsuku nemizuzu eyi-14 belele ngezimpelasonto. Ngonyaka wokuqala wokuba ngumama, abesifazane balahlekelwa ukulala amahora angama-400-750, futhi balala imizuzu engaphansi kwengama-50 ubusuku ngabunye kunabobaba abasha. Ukulahleka kokulala kubalulekile: Isikhathi eside kunazo zonke se-REM (ukunyakaza kweso ngokushesha) -- okubalulekile enkumbulo, ukufunda nokusebenza kwengqondo -- senzeka emahoreni amabili okugcina esiqephu sokulala samahora angu-7 kuya kwangu-8.

2. Ukwenza ngcono ukulala, yisiphi isikhathi esihle sokuzivocavoca umzimba?

A. 7-9 a.m.

B. 4-6 ntambama

C. 7-9 p.m.

D. Noma yikuphi kokungenhla

Impendulo: B. Ukuvivinya umzimba ngokuvivinya umzimba kuphakamisa izinga lokushisa komzimba wakho kanye nokwakheka komzimba; ukulala kwenzeka ngokuhlukile. Ngakho uma uzivocavoca ntambama noma kusihlwa, uthola ukwehla kwezinga lokushisa ngesikhathi ulala, okwenza isikhathi sakho sokusnuza sijule futhi sanelise.

Ngokulala kahle ebusuku, uyophinde ube namandla engeziwe okusebenza kanzima, kusho uJoyce Walsleben, Ph.D., umqondisi weSikhungo Sezinkinga Zokulala seNyuvesi yaseNew York. Ocwaningweni lwase-Stanford University, abesilisa nabesifazane abenze imizuzu engama-30-40 yokuzivocavoca okulingene amasonto ayi-16 balala imizuzu eyi-12 ngokushesha futhi balala imizuzu engama-42 isikhathi eside kunezifundo ezingenzi lutho.

3. Uma ungatholi ama-ZZZ anele, uzo:

A. Ukwehlisa isisindo

B. Gcina amanzi

C. Ubudala ngokushesha okukhulu

D. Uhlangabezana nezinkinga zesikhumba

Impendulo: C. Ucwaningo lwaseNyuvesi yaseChicago lwathola ukuthi lapho amadoda aphile saka aneminyaka engu-17-28 enqunyelwe ukulala amahora amane ubusuku obuyisithupha bulandelana, umfutho wegazi wabo, ushukela wegazi kanye nokulahlekelwa inkumbulo kukhuphukele emazingeni avame ukuhlotshaniswa nabantu abaneminyaka engu-60 ubudala. Ngenhlanhla, ngemuva kobusuku obuthile bokulala amahora angu-12, bakwazi ukubuyisela iwashi emuva.

Noma kunjalo, ukweqa ubuthongo njalo kwandisa ingozi yakho yokungenwa imikhuhlane kanye nomkhuhlane kuyilapho kunciphisa ubuhlakani bakho nesikhathi sokusabela. Uma ukungalali kahle kuthatha izinyanga ezingaphezu kweziyisithupha, uzoba sengozini ephindwe kane yokucindezeleka, ukukhathazeka, ngisho nokusebenzisa kabi izidakamizwa. Maye, into eyodwa ongalahlekelwa ngayo uma wehluleka ukusnuza: isisindo. Unamathuba amaningi okuthi nosh kumaswidi ukulwa nokukhathala. Futhi ukulala kancane kwenza ukuncipha kwesisindo kube nzima: I-Cortisol, i-hormone yokucindezeleka, iyaphakama uma ungalali ngokwanele; lokhu, kukhulisa umsebenzi we-enzyme eyinhloko (lipoprotein lipase) elawula ukugcinwa kwamafutha.

4. Yikuphi kokulandelayo okuzokusiza ukulala lapho unengcindezi?

A. Ingilazi yewayini

B. Ukuphefumula kwesisu esijulile

C. Ukubhala phansi

D. Ukubuka i-documentary efiphele

Impendulo: B. Ukuphefumula kwesisu -- ukuphefumula kancane, ukuphefumula okujulile kusuka ku-diaphragm yakho -- kuyakuthulisa futhi kwehlisa izinga lokushaya kwenhliziyo yakho. Kanjalo nokuphumula okuqhubekayo, okuqinisa nokuphumuza imisipha yakho ngamaqembu, kusuka ekhanda kuye ozwaneni. Noma, bekela eceleni isikhathi usuku ngalunye, mhlawumbe imizuzu eyi-10 ngesidlo sasemini, ukuze ubhale ama-frets akho kanye nezixazululo ezingaba khona "encwadini yokukhathazeka." "Kulula ukuvala ukukhathazeka engqondweni yakho uma uye wasebenza kukho futhi unesikhathi sokunikela ngakho kusasa,'' kusho uDerek Loewy, Ph.D., umcwaningi wokulala e-Stanford University Sleep Disorders Clinic. Ezinye iziphumuli faka ukugeza okushisayo, ucansi olujabulisayo noma izithombe zomqondo. Yeqa i-nightcap emahoreni amathathu ngaphambi kokuthatha umhlalaphansi. Nakuba utshwala bungakwenza ulale ngokushesha, ama-ZZZ akho ayoba angashoni futhi ahlukaniseke.

5. Kuvame kangaki ukuthi owesifazane osemusha onempilo avuke ubusuku ngabunye?

A. Akukaze

B. 1 isikhathi

C. 2-3 izikhathi

D. 4-5 izikhathi

Impendulo: D. Abesilisa nabesifazane bayo yonke iminyaka bavuka kane kuya kahlanu ebusuku, nakuba bengase bangaqapheli. Lapho uvuka, ungabheki isikhathi. Esikhundleni salokho, zama ukwehluka kutimu yokubala izimvu: Hlela ngokwengqondo inani lamaslack amnyama onawo noma okunye okulula kodwa okubandakanya ngokomqondo. Uma uvuka isikhathi eside, zama ukulala kamuva ngokungaguquguquki futhi uvuke ngasikhathi sinye njalo ekuseni. Uma usulele ngamaphesenti angama-90 obusuku, ungangeza imizuzu eyi-15 ekuqaleni noma ekugcineni kwesikhathi sakho sokulala. Vele uqiniseke ukuthi uthola amahora ayisishiyagalolunye nangaphezulu owadingayo ukuze ube nempilo enhle.

6. Isiphi isivimbeli esikhulu sokulala ekamelweni lakho?

A. Isilwane esifuywayo

B. Indoda

C. I-TV

D. Isiphephetha-moya sikagesi

Impendulo: C. I-TV ivusa ukuqapha kwakho. Futhi, ilambu elikhanyayo likugcina uphapheme futhi lihlela iwashi lakho le-circadian ukukugcina up kamuva. Okubi kakhulu, uma ulale uvule i-TV, ukukhanya kuzokwenza ukulala kwakho kungashoni futhi kungagculisi.

Kepha nabesilisa bangaba yinkinga uma behonqa, okuhlupha amaphesenti angama-22 abesifazane (namaphesenti angama-7 kuphela abesilisa) nabalingani embhedeni, ngokusho kocwaningo lweNational Sleep Foundation. Abalingani abahonayo babiza abalingani babo bokulala ihora elilodwa ebusuku. Izixazululo zihlanganisa izixhumi ezindlebeni zakho, imichilo yamakhala yakhe (ukugcina ikhala livulekile) kanye nomatilasi owenziwe ngamakhoyili asongwe ngawodwana nobabili. Umatilasi wehlisa i-rock 'n' roll yabantu ababili abajikijelanayo.

Izilwane ezifuywayo zingaphazamisa ukulala, kepha uma zingasebenzi kahle, umbhede wakho mncane kakhulu noma zandisa ukungezwani komzimba kwakho. Umlandeli uzokuvusa kuphela uma ehleka. Kungenzeka, ukumamatheka kuzokulalisa ubuthongo.

7. Hlela lezi ziphuzo ngohlelo, kusukela kuleso esine-caffeine eningi (isiphazamisi esikhulu sokulala) kuya kuleso esine-caffeine encane kakhulu.

A. Amazolo Entaba, ama-ounces angu-12

B. Iced itiye, ama-ounces ayi-12

C. Starbucks Café Latte, ama-ounces ayisishiyagalombili

D. 7Phezulu, ama-ounces ayi-12

Impendulo: C, B, A, D. I-Latte (89 mg), itiye eliqhwa (70 mg), i-Mountain Dew (55 mg), 7Up (0 mg). I-caffeine iguqula isigqi sakho se-circadian futhi ilwe ne-adenosine, ikhemikhali elakha emzimbeni phakathi nosuku futhi ekhuthaza ukulala. Ezinye izigebengu zihlanganisa i-Sunkist orange soda (41 mg kuma-ounces angu-12), iyogathi eqandisiwe ye-Ben & Jerry’s no-fat coffee-fudge (85 mg inkomishi ngayinye), i-Excedrin Migraine (65 mg) kanye ne-Maximum Strength Midol Menstrual (60 mg).

Pho, uthole kanjani amaphuzu?

Zinike amaphuzu ayi-10 ngayo yonke impendulo efanele. Uma uzuze:

60-70 amaphuzu Kuhle kakhulu. Kungenzeka ukuthi uthola ama-ZZZ wakho owadingayo.

50 amaphuzu Kuhle. Asethembe ukuthi uzolusebenzisa ulwazi lwakho.

Amaphuzu angama-30-40 Isilinganiso. Njengabaningi bethu, ushefa isikhathi sokusnuza futhi kuyakhombisa.

0-20 amaphuzu Mpofu. I-Rx yethu: Lala ngayo bese uzama ukuhlolwa kwethu futhi.

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