Okudingeka Ukwazi Ngezingozi ze-Microsleep

-Delile

• Izimpawu ze-Microsleep nezimpawu zokuxwayisa
• Ngabe i-microsleep ivela nini?
• Izimbangela zokulala okuncane
• Izindlela zokwelapha ze-Microsleep
• Ngenkathi ushayela
• Emsebenzini
• Izinyathelo zokuphepha
• Ukudla okudlela endlini

Incazelo ye-Microsleep

I-Microsleep ibhekisa ezinkathini zokulala ezihlala kusuka kumasekhondi ambalwa kuya kumasekhondi ambalwa. Abantu abahlangabezana nalezi ziqephu bangazumeza benganakile. Abanye bangaba nesiqephu phakathi kokwenza umsebenzi obalulekile.

Kungenzeka noma kuphi, njengasemsebenzini, esikoleni, noma ngenkathi ubuka i-TV. Iziqephu ze-microsleep nazo zingenzeka ngenkathi ushayela noma usebenzisa imishini, okwenza lokhu kube yingozi.

Ukulala okuncane kungadalwa yizimo eziningi, kufaka phakathi:

• Ukozela okubangelwa ukuphazamiseka kokulala njengokuqwasha
• ukuvimbela ukuphefumula kokulala
• ukugula

Izimpawu ze-Microsleep nezimpawu zokuxwayisa

I-Microsleep ingaba nzima ukuyibona ngoba ungahle unqume ngenkathi amehlo akho eqala ukuvala. Izimpawu ezihambisana nalesi simo zifaka:

• ukungaphenduli kolwazi
• ukubuka okungenalutho
• udedele ikhanda lakho
• ukubhekana nokuqubuka komzimba ngokungazelelwe
• angikwazi ukukhumbula umzuzu wokugcina noma emibili
• ukucwayiza kancane

Izimpawu zokuxwayisa ngesiqephu se-microsleep zifaka:

• ukwehluleka ukugcina amehlo evulekile
• ukuzamula ngokweqile
• amajezi omzimba
• ecwayiza njalo ukuze ahlale ephapheme

Ngabe i-microsleep ivela nini?

Iziqephu zingenzeka ngezikhathi zosuku lapho uvame ukulala khona. Lokhu kungafaka amahora ekuseni kakhulu nasebusuku kakhulu. Kodwa-ke, iziqephu ze-microsleep azigcini kulezi zikhathi zosuku. Zingenzeka noma kunini lapho ungalali khona.

Ukuncishwa ubuthongo kungaba yisimo esingalapheki noma esibucayi lapho ungalali ngokwanele. Cishe umuntu oyedwa kwabahlanu ubanjwa ubuthongo, okuvame ukuholela ku:

• ukulala ngokweqile emini
• ukucasuka
• ukusebenza kabi
• ukukhohlwa

Ukuntuleka kokulala kuye kwaxhunyaniswa ne:

• umfutho wegazi ophakeme
• ukukhuluphala ngokweqile
• isifo senhliziyo

Izimbangela zokulala okuncane

Ukuntuleka kokulala kuyimbangela yokulala nge-microsleep. Lokhu kungenzeka uma unokuqwasha, usebenza ubusuku bonke, noma ungalali ngokwanele ikhwalithi ngezinye izizathu. Ungase futhi ubhekane nokulala okuncane uma unenkinga yokulala:

• Nge-apnea yokulala yokuvimbela, ukuvinjelwa emoyeni wakho ophezulu kuphazamisa ukuphefumula ngenkathi ulele. Ngenxa yalokhu, ubuchopho bakho abuyitholi i-oxygen eyanele ngesikhathi sokulala, okungadala ukulala kwasemini.
• I-narcolepsy ibangela ukozela okukhulu emini kanye neziqephu ezingalawuleki ngezikhathi ezithile zokulala.
• Inkinga yokunyakaza kwamalungu omzimba ngezikhathi ezithile
• Ukuphazamiseka kwephethini ye-Circadian

Imbangela ngqo ye-microsleep ayiqondakali ngokuphelele, kodwa kukholakala ukuthi iyenzeka lapho izingxenye zobuchopho zilala ngenkathi ezinye izingxenye zobuchopho zihlala ziphapheme.

Ocwaningweni lwango-2011, abacwaningi bagcina amagundane ebhuthi ephapheme isikhathi eside. Bafaka ama-probe kuma-neurons athinta i-motor cortex yabo ngenkathi besebenzisa i-electroencephalogram (EEG) ukuqopha umsebenzi kagesi wobuchopho babo.

Noma imiphumela ye-EEG ikhombisile ukuthi amagundane ancishwe ubuthongo avuke ngokuphelele, ama-probes aveze izindawo zokulala kwendawo. Lokhu okutholakele sekuholele ekutheni abacwaningi bakholelwe ukuthi kungenzeka ukuthi abantu bahlangabezane neziqephu ezimfushane zokulala kwendawo ebuchosheni ngenkathi bebonakala bevukile.

Izindlela zokwelapha ze-Microsleep

Ukwelapha nokuvikela iziqephu ze-microsleep, kubalulekile ukuthi ulale ngokwanele ebusuku. Inani lokulala elinempilo labantu abadala lingasukela emahoreni ayisikhombisa kuye kwayisishiyagalolunye.

Ukwenza ukulungisa okumbalwa kwendlela yokuphila nokuthuthukisa indlela yakho yokulala kungathuthukisa ikhwalithi yokulala kwakho. Lokhu kungafaka:

• ukugwema i-caffeine neziphuzo ngaphambi kokulala, ikakhulukazi utshwala uma usuvele ukhathele
• kucisha noma yimaphi amalambu noma imisindo ezungezile
• ukugwema imisebenzi evuselelayo ngaphambi kokulala
• ukugcina igumbi lakho lokulala endaweni yokushisa ekhululekile

Ngenkathi ushayela

Ukuze uzigcine uphephile ngenkathi ushayela, sebenzisa imoto kuphela lapho uzizwa uqaphile. Kuyasiza futhi ukushayela nomngane wakho ongakuthathela ukushayela uma uzozela.

Izimpawu odinga ukuzidonsa zifaka:

• ukukhukhuleka uphume emzileni wakho
• ukuzamula okuphindiwe
• ukuphela kokuphuma
• izinkophe ezinzima

Ngaphezu kwalokho, gcina ingqondo yakho isebenza ngenkathi ushayela ukuze uhlale uqaphile. Lalela umculo nge-tempo esheshayo noma dlala i-audiobook noma i-podcast.

Emsebenzini

Ngenkathi usemsebenzini, ungasebenzisi noma iyiphi imishini noma imishini lapho uzwa ukozela noma ukozela. Lokhu kungaholela engozini noma ekulimaleni. Bamba iqhaza ezingxoxweni nasezingxoxweni ukuze uhlale uqaphile futhi unake.

Uma kungenzeka, ngezikhathi ezithile sukuma esihlalweni noma edeskini lakho welule imilenze yakho. Ukuzivocavoca umzimba kungavusa umzimba wakho futhi kuliwe nobuthongo.

Uma wenza ukulungiswa kwendlela yokuphila kepha usathola iziqephu ze-microsleep noma uzizwe unqatshelwe ukulala, bona udokotela. Ungadinga isifundo sokulala ukuze uqinisekise noma ukhiphe inkinga yokulala. Ukuqonda imbangela eyisisekelo yokuncishwa ubuthongo kungavimbela iziqephu zesikhathi esizayo ze-microsleep.

Izinyathelo zokuphepha

Ngokwe-AAA Foundation for Traffic Safety, kulinganiselwa ukuthi amaphesenti ayi-16.5 ezingozi ezibulalayo emigwaqeni yesizwe zibandakanya umshayeli owozelayo.

Ukungalali kahle kuyinkinga enkulu ngoba kungaphazamisa ukwahlulela futhi kunciphise isikhathi sakho sokuphendula ngenkathi ushayela. Ukwandisa ikhwalithi noma ubuningi bokulala kwakho kunganikeza ukukhululeka kwesikhathi eside. Kodwa uma ubanjwe esimweni lapho ukhathele futhi ungenaye ohamba naye, shayela endaweni ephephile bese uthatha isihlwathi samandla semizuzu engu-30.

Enye indlela kudla cishe ama-milligram angama-75 kuya kwangu-150 we-caffeine ukukhulisa ukuqapha kwengqondo nokulwa nokozela. Khumbula, noma kunjalo, ukuthi i-caffeine iyashukumisa, futhi ukuba nesikhathi esiningi ngokweqile kungaholela ekubekezelelaneni.

Ngemuva kwesikhathi eside sokusebenzisa kakhulu i-caffeine, uma ngokungazelelwe unciphisa noma uyeka ukuthatha i-caffeine, ungaba nezimpawu ezingathandeki zokuhoxa. Akufanele uthembele ku-caffeine njalo ukuze uzame ukunqoba ukukhathala.

Ukudla okudlela endlini

I-Microsleep ingaba yisimo esiyingozi, ngakho-ke funda ukuthi ungazibona kanjani izimpawu nezimpawu zalesi simo kuwe nakwabanye.

Ukuthuthukisa ikhwalithi yokulala kwakho akugcini ngokukuyekisa ukulala endaweni engafanele nesikhathi, kepha futhi kunomthelela empilweni engcono. Ukulala ngokwanele kungakhuphula izinga lamandla akho, imizwa yakho, nokuhlushwa kwakho, ngenkathi kunciphisa ubungozi bezinkinga zempilo.