Isixhumanisi Phakathi Kokulala Nomdlavuza Webele

-Delile

• Vala Iziphazamiso
• Namathela ewindini lamahora amabili
• Sebenzisa i-Mood Lighting
• Buyekeza kwe-

Cishe uyazi ukuthi ukulala kubalulekile ekuzizweleni, ekulambeni, nasekuqedeni ukusebenzisa kwakho - kepha inhlanzeko yokungalali kahle ingaba nemiphumela emibi kakhulu. Ngasiphi isikhathi lapho ushaya khona umcamelo nokuthi iso lakho lokuvala lingaphumuli kangakanani lingathinta ingozi yomdlavuza wakho webele, ucwaningo lukhombisa. Ukuphazanyiswa kwesigqi sakho se-circadian, okungabangelwa ukulala kabi, kungadlala indima kumdlavuza webele.

"Izinto ezinjengokukhanya noma umsindo zingacindezela i-melatonin ebusuku, lapho amazinga kufanele abe phezulu. Umzimba uphendula ngokukhipha i-estrogen kumaqanda ngezikhathi zosuku ngokuvamile obungeke ukwenze," kusho uCarla Finkielstein, Ph.D. uprofesa ohlangene eVirginia Tech Carilion School of Medicine. Kwezinye izimo, ukukhishwa kwamahomoni afana nalawa kungahlelelwe ingozi yomdlavuza.

Ubusuku obubi obenzeka ngezikhathi ezithile abukhathazeki ngakho, kepha noma yini elahla i-z yakho ngokungapheli. Lawa macebiso amathathu azokusiza ukuthi uthole ukuphumula kwasebusuku okudingayo.

Vala Iziphazamiso

Ukuvuka ngaphezu kokuphindwe kabili ebusuku kuhlotshaniswa nokwanda kwamaphesenti angama-21 engozini yomdlavuza webele, ucwaningo olwenziwe ku- Ijenali YaseYurophu Yokuvimbela Umdlavuza imibukiso. Ukulala okuhlukanisiwe kuguqula amangqamuzana amhlophe egazi ngendlela ekhuthaza ukukhula kwesimila, ngokusho kocwaningo lwangaphambilini kumagundane, kusho uDorraya El-Ashry, Ph.D., oyisikhulu esiphezulu sesayensi seBreast Cancer Research Foundation.

Thatha izinyathelo zokwenza ukulala kwakho kube nokuthula. Isibonelo, uma uhlala emgwaqweni onomsindo, cabanga ngokuthola umshini womsindo opinki. (Umsindo obomvana ufana nomsindo omhlophe kodwa kuye kwafakazelwa ukuthi uthuthukisa izinga lokulala.) Uma uvame ukuvuka unomphimbo obuhlungu noma ubuhlungu bentamo, ungase uhone; Amaphesenti angu-88 abesifazane abakwaziyo, kodwa bangamaphesenti angu-72 kuphela abakwaziyo. Ukushintsha indawo yakho yokulala, ukuthola umcamelo omusha, noma ukufaka isivikelo somlomo kungasiza; cela iseluleko kudokotela noma wamazinyo wakho. (Okuhlobene: Ucwaningo Luthola Ukuthi 'Ukulala Kobuhle' Empeleni Kuyinto Yangempela)

Namathela ewindini lamahora amabili

Ucwaningo luye lwabonisa ukuthi ukushintshana ebusuku, lapho usebenza khona ubusuku obuthathu noma ngaphezulu ngenyanga ngaphezu kokushintshwa kosuku, kungakhuphula ingozi yokuba nomdlavuza ngokuhamba kwesikhathi ngoba iwashi lomzimba wakho alikwazi ukuzivumelanisa ngokuphelele. "Lokhu kuphazamiseka okungapheli kwe-circadian kunemiphumela emibi kakhulu kumdlavuza kanye nokukhuluphala, isifo senhliziyo, nokuvuvukala," kusho uFinkielstein. Hlela ukuvuka futhi ulale ngaphakathi kwewindi elifanayo lamahora amabili nsuku zonke ukunciphisa imiphumela. (Okuhlobene: Yini Okubi Kakhulu: Ukungalali Noma Ukuphazamisa Ukulala?)

Sebenzisa i-Mood Lighting

Enye yezinto eziphezulu ecindezela amazinga e-melatonin asebusuku ukukhanya okukhulu kakhulu. "Ucwaningo lwezilwane lukhombisa ukuthi imijikelezo ye-circadian engajwayelekile ebangelwa ukuvezwa okuqhubekayo emijikelezweni engakhanyi emnyama yenza ukuqhubekela phambili kwezifo ezimbi, njengomdlavuza ezicutshini zamabele," kusho uFinkielstein.Nciphisa inani lokukhanya ovezwe kulo okungenani ihora noma amabili ngaphambi kokulala, kusho u-El-Ashry. Ngokufanelekile, zama izinga lokukhanya kwekhandlela lokukhanya kwe-ambient — okusho ukuthi kwanele nje ukubona lapho uya khona. Vala i-electronics yakho futhi. (Bona: Amamaski Okulala Angcono Kakhulu Wokuvimba Ukukhanya, Ngokusho Kwezibuyekezo ze-Amazon)

Shape Magazine, Okthoba ka-2019

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