Ingabe Ukulala Kukulungele Impilo Yakho?

-Delile

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Uma iphethini yakho ejwayelekile yokulala iqukethe ukusebenza ekuseni kakhulu phakathi nezinsuku zaphakathi nesonto namahora ajabulisayo ahamba kancane kakhulu, kulandelwe izimpelasonto ezichithwa embhedeni kuze kube semini, sinezindaba ezimnandi. Ucwaningo lwakamuva lubonisa ukuthi ukwehla isikhathi eside ngempelasonto kubonakala kumelana nengozi eyandayo yesifo sikashukela esihambisana nesikweletu sokulala samasonto onke.

Ukulala ubusuku obumbalwa ungalali ngokwanele (amahora amane kuya kwamahlanu ubusuku ngabunye) kungandisa ingozi yokuba nesifo sikashukela ngamaphesenti angaba ngu-16; lokho kuqhathaniswa nokwanda kwengozi yesifo sikashukela esibangelwa ukukhuluphala ngokweqile. Kepha ucwaningo lwakamuva lwe-University of Chicago lukhombisa ukuthi ubusuku obubili bokulala isikhathi eside (i-AKA ngempelasonto yakho yokubamba) kuphikisana naleyo ngozi.

Ucwaningo lwenziwa ezinsizweni ezingu-19 eziphile kahle ezacwaningwa ngemva kobusuku obune bokulala okuvamile (isilinganiso samahora angu-8.5 embhedeni), ubusuku obune bokungalali (isilinganiso samahora angu-4.5 embhedeni), nobusuku obubili bokulala isikhathi eside ( isilinganiso samahora angu-9.7 embhedeni). Kulo lonke ucwaningo, abacwaningi balinganisa ukuzwela kwe-insulin kwabafana (ikhono le-insulin lokulawula ushukela osegazini) kanye nenkomba ye-disposition (isibikezelo sengozi yesifo sikashukela).

Ngemuva kobusuku obumbalwa bokungalali kahle, ukuzwela kwe-insulin kwezifundo kwehle ngamaphesenti angama-23 kanti ingozi yesifo sikashukela ikhuphuke ngamaphesenti ayi-16. Lapho sebeshaye inkinobho yokusnuza futhi bangena amahora amaningi esakeni, womabili amazinga abuyela kokujwayelekile.

Ngenkathi kulungile ngokuphelele ukusizakala ngalezi zinzuzo ngemuva kwesonto elinzima lomsebenzi, akuwona umqondo omuhle ukulandela lolu hlelo lokulala ku-reg (zama lawa macebiso okulala okungcono). "Lokhu bekungumjikelezo owodwa wokulahlekelwa ubuthongo," kusho uJosiane Broussard, Ph.D., uprofesa osizayo ocwaningweni lwe-Integrative Physiology e-University of Colorado, eBoulder nombhali wesifundo. "Akwaziwa ukuthi ungalulama yini ngokulala okwengeziwe ngezimpelasonto uma lo mjikelezo uphindaphindwa usuku nosuku."

UBroussard uphinde waphawula ukuthi ucwaningo lwabo lwenziwa ezinsizweni ezinempilo, nokuthi abantu abadala noma abangenampilo bangakwazi ukululama ngokushesha. Futhi-ke, ukwanda kwengozi yesifo sikashukela akuyona ukuphela kwento okufanele ukhathazeke ngayo uma kuziwa ekweqa ubuthongo. Ucwaningo lwangaphambilini luye lwabonisa ukuthi abantu abangalali njalo banamathuba amaningi okuthuthukisa ukuvuvukala nomfutho wegazi ophakeme futhi babe nobunzima bokugxilisa ingqondo, ukucabanga, nokuxazulula izinkinga. Futhi, abantu abangalali ngokwanele bavamise ukukwenzela ngama-calories-imvamisa ngokudla okunoshukela noma okunamafutha aphezulu. (Ngempela. Ungathola izifiso ezingathi sína zokudla ngokugawula ihora elilodwa nje lokulala.) Abantu ocwaningweni lukaBroussard babegcinwe ekudleni okulawulwa amakhalori, ngakho ukudla akuzange kufake engozini yabo yesifo sikashukela. Mhlawumbe, bekungadlalwa uma benamandla okudla noma yini abayifunayo kumongo wangempela womhlaba.

Futhi noma ngabe usemncane futhi unempilo futhi ulungisa ubuthongo obulahlekile ngempelasonto, kunodaba olungeziwe lokumosha ngokuphelele isigqi sakho sokujikeleza. Uma uhlala ebusuku kakhulu ngempelasonto ebusuku bese ulala sekwedlule isikhathi, ucwaningo lukhombisa ukuthi ukuphazamiseka okuvela enkambisweni yakho yokulala ejwayelekile kungadala ukuzuza kwesisindo nezimpawu ezihambisana nokuqala kwesifo sikashukela.

Ukubheja kwakho okuhle? Zama ukulala ngangokunokwenzeka futhi ugcine uhlelo lwakho lungaguquguquki. Akekho ozokusola uma ukhansela izinhlelo zangoMgqibelo ebusuku zosuku nombhede wakho. (Nom kokunye kwalokhu kudla ngaphambili, futhi uzobe usethiwe.)

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