Ukulala Kukhulisa Kanjani Amasosha omzimba, Ngokusho Kwesayensi

-Delile

• Ukulala Kuthinta Kanjani Uhlelo Lwakho Lokuzivikela Emzimbeni
• Udinga Ukulala Okungakanani Ukuze Uthuthukise Amasosha omzimba
• Ungayithuthukisa Kanjani Inhlanzeko Yakho Yokulala Ukuze Uthole Amasosha omzimba Aqinile
• Buyekeza kwe-

Cabanga ngokulala njengoba uvivinya umzimba: uhlobo lwephilisi lomlingo elinemiphumela eminingi ezuzisayo emzimbeni wakho. Okungcono nakakhulu, lolu hlobo lwezempilo luyindlela engenawo amandla yokuqinisa ingxenye ebalulekile yokuhlala unempilo, okungukuthi amasosha omzimba wakho.

"Ukulala kuyinqubo esebenzayo, kubuyisa wonke amaseli emzimbeni wethu ukuze asebenze kahle, futhi kuboniswe ukuthi kuthuthukisa ukusebenza komzimba," kusho uNancy Foldvary-Schaefer, DO, umqondisi weSikhungo Sokukhubazeka Kokulala eCleveland Clinic Neurological Institute .Nansi i-DL.

Ukulala Kuthinta Kanjani Uhlelo Lwakho Lokuzivikela Emzimbeni

Kunesizathu sokuthi odokotela bancome ukuphumula uma ugula: Yilapho umzimba ulungiselelwa ukwenza ukushanela kwabahlaseli. Ucwaningo ku Ijenali Yemithi Yokuhlola yabonisa ukuthi isakhiwo esiyinhloko esiza ama-T cell ukuthi abambelele kulokho akuhlosile savulwa kakhudlwana phakathi nokulala, okungenzeka sithuthukise ukusebenza kwawo ngempumelelo. (Isikhumbuzi: Ama-T cell awuhlobo lwengqamuzana elimhlophe legazi elisiza ukuvikela umzimba ekungenweni izifo.)

Ngasikhathi sinye, ama-hormone okucindezela, akhulisa ukuvuvukala emzimbeni futhi aphazamise umsebenzi wamaseli we-T abulala amagciwane, asemazingeni aphansi kakhulu. Umzimba wakho uphinde ukhiqize ama-immune immune boosters, abizwa ngama-cytokines, njengoba uzumeka. "Lokhu kubangela ukusabela komzimba uma kukhona okwenzekayo," kuchaza uChristian Gonzalez, i-naturopath eLos Angeles. Ukuhumusha: Ukulala kanye namasosha akho omzimba axhumene kakhulu.

Ukubamba u-zzz ngenkathi ugula nakho kungasiza umzimba ukuthi uqoqe amandla engeziwe okuzivikela. Ocwaningweni lwakamuva olwenziwe eNyuvesi yasePennsylvania olubandakanya izimpukane, labo abalala kakhulu bakhombise ukwanda kokukhiqizwa kwezilwane ezincane ezilwa nokutheleleka ezaziwa ngokuthi ama-anti-microbial peptides, futhi ngenxa yalokho, basusa amagciwane emizimbeni yabo ngempumelelo kunalawo angalali isikhathi esingaphezu kwesonto. . "Kuhunyushelwa kubantu, ukulahlekelwa ubuthongo obungapheli kusho ukuthi kuzothatha isikhathi eside ukululama ngoba awunawo amandla okukhawulela umonakalo odalwe yisifo," kusho uJulie Williams, Ph.D., umbhali kanye noprofesa wocwaningo lwe-neuroscience. . "Lezi zifundo ziphakamisa ukuthi ukuthola isilinganiso esifanele sokulala nsuku zonke kuyinto enempilo kakhulu ongayenza." (Okuhlobene: Ingabe Ukuthola Ukulala Ngokwanele Kubi Ngempela Kuwe?)

Udinga Ukulala Okungakanani Ukuze Uthuthukise Amasosha omzimba

Ukulala amahora ayisikhombisa kuya kwayisishiyagalolunye ebusuku kudlula kokuzizwa ubuyiselwe. "Uma ungalali ngokwanele, umkhiqizo we-cytokine uzophazamiseka," kusho uGonzalez. Ngaphezu kwalokho, uzokwandisa ukuvuvukala komzimba wonke, okukwenza ube sengozini yezifo ezingelapheki. “Ukuvuvukala kuyimbangela yezifo ezizimele, isifo samathambo, isifo senhliziyo nesifo sikashukela,” kusho uGonzalez. (I-FYI, ukulala nakho kunenzuzo enkulu ekukhuleni kwemisipha.)

Uma usuvele ubhekene nesifo, noma kunjalo, ungase ufune ukuthola ihora elengeziwe. Ocwaningweni oluqhubekayo ePerelman School of Medicine yasePenn, uWilliams nozakwabo bathola ukuthi lapho kwenziwa i-peptide eyodwa elwa namagciwane (ibizwa ngokuthi nemuri, ngemuva kokuthi igama lesiJapane elithi ukulala) lenyuswa izimpukane, balala ihora elengeziwe ngenkathi belwa nokutheleleka - futhi bakhombisa ukusinda okungcono. "UNemuri wayekwazi ukwandisa ubuthongo futhi eyedwa wayekwazi ukubulala amagciwane," kusho uWilliams.

Ukuthi i-peptide ingqongqoza umzimba ukuze yenze umsebenzi wayo ngempumelelo noma ibangele ukulala njengomphumela oseceleni akwaziwa, kepha obunye ubufakazi bokuthi ukuzivikela komzimba nokulala kuhlangene. "Ihora alizwakali njengokuningi, kepha cabanga ukulala isikhathi eside emini noma ubusuku bakho bokulala bunwetshwe ihora," esho. "Noma ungaguli, lelo hora elengeziwe lingazizwa likhulu."

Ungayithuthukisa Kanjani Inhlanzeko Yakho Yokulala Ukuze Uthole Amasosha omzimba Aqinile

Njengoba imikhuba yakho yokulala ingathinta amasosha akho omzimba, qala ngokuzithokozisa ngesikhathi sokulala, kusho umqeqeshi oqinisekisiwe wesayensi yokulala uBill Fish, umphathi jikelele ku-National Sleep Foundation: Shiya kude nezikrini imizuzu engama-45 ngaphambi kokungena, futhi ugcine igumbi lakho lokulala lipholile futhi kumnyama.

Ukuze wazi ukuthi ubamba iso elanele, bheka umsebenzi wokulandela umkhondo wokulala emaqenjini womsebenzi afana neFitbit noGarmin, angaveza umthamo wakho wobusuku (isifundo esisha kumagazini Lala ithole amamodeli anjalo enembe kakhulu). (Bheka: Ngizame Indandatho Ye-Oura Izinyanga Ezingu-2 - Nakhu Ongakulindela Ku-Tracker)

Uma usenenkinga, "gxila ezindaweni eziphumulele zomzimba wakho, uqale ezinzwaneni zakho bese usebenza phezulu," kusho uFish. Futhi ngaphezu kwakho konke, ungaguquguquki. Uthi: "Lala uvuke ngewindi elifanayo lemizuzu engu-15 njalo ekuseni nasebusuku." "Lokhu kuzolungiselela ingqondo nomzimba wakho kancane kancane ukulala futhi kukufundise ukuthi uvuka nini ngokwemvelo njalo ekuseni."

Shape Magazine, Okthoba 2020 no-Okthoba 2021

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