Ukulala kwe-Polyphasic: yiziphi izinhlobo nokuthi ungakwenza kanjani

-Delile

• Ingabe le ndlela iyasebenza ngempela?
• Ungakwenza kanjani ukulala kwe-polyphasic?
• Yiziphi izinzuzo ezingalindelwa?
• Ingabe ukulala nge-polyphasic akulungile kuwe?

Ukulala nge-polyphasic kungenye indlela yokulala lapho isikhathi sokulala sihlukaniswa ngezikhala ezimbalwa zemizuzu engaba ngu-20 usuku lonke, ukunciphisa isikhathi sokuphumula sibe ngamahora ama-2 ngosuku, ngaphandle kokulimaza impilo.

Ukukhathala okubangelwa ukusebenza kwamahora ayisishiyagalombili kufaka phakathi uhambo olujikelezayo kungabeka engozini inhlalakahle, ubudlelwano phakathi kwabantu noma imisebenzi yokuzilibazisa ngenxa yokungabi nesikhathi. Ukulala nge-polyphasic kuthathwa ngabanye abantu njengokunye ukulala oku-monophasic, lapho ubuthongo benzeka khona ebusuku futhi ngasikhathi sinye, okwenza ukuthi kwaneliswe isidingo sokulala nokuqinisekisa ukukhiqizwa emini.

Ingabe le ndlela iyasebenza ngempela?

Ukulala nge-monophasic, okujwayele ukwenziwa yibo bonke abantu, kudlula ezigabeni eziningana, kuqala ngokulala okuncane, kulandelwe ukulala okujulile futhi ekugcineni ukulala kwe-REM, okunesibopho sokufunda nokuhlanganisa izinkumbulo. Lo mjikelezo uyaphindwa ubusuku bonke, ngakunye okungathatha cishe imizuzu engama-90 kuye kwayi-110.

Kubantu abasebenzisa ukulala kwe-polyphasic, lezi zigaba zokulala zibonakala zifinyeziwe, njengecebo lokusinda lobuchopho uqobo, kungenzeka ukudlula esigabeni se-REM ngisho nangesikhathi sokulala esihlala imizuzu engama-20 kuphela.

Kukholakala ukuthi ngamahora ama-2 kuphela ngosuku wonke amaphethini okulala anelisekile, futhi ukusebenza okungcono kakhulu maqondana nokulala kwesigaba esisodwa kungafinyelelwa, kungenzeka ukuthi uvuke ekulaleni ubuthongo obenziwe kabusha be-polyphasic ngokuphelele, kube sengathi ulale ubusuku obubodwa.

Ungakwenza kanjani ukulala kwe-polyphasic?

Ukulala kwe-Polyphasic kuqukethe ukuhlukanisa inani lesikhathi sokulala libe ukulala kancane, okungenziwa ngezindlela ezihlukile:

• Uberman: Le yindlela eqinile kunazo zonke futhi eyaziwa kakhulu, lapho ubuthongo buhlukaniswe khona amakhefu angama-6 alinganayo emizuzu engama-20 lilinye. Yize izikhawu phakathi kokuzumeka kufanele zifane, le ndlela isebenza kahle kakhulu uma ingenziwanga ngezikhathi eziqinile, kepha lapho uzizwa unesidingo sokulala. Ubuthongo akumele budlule imizuzu engama-20 ubude, ngakho-ke ayikho ingozi yokulala futhi kunzima ukuvuka. Kodwa-ke, kunzima kakhulu ukugcina indlela yokuphila yabantu abaningi
• Wonke umuntu: Ngale ndlela, umuntu ulala ubuthongo obude, cishe amahora amathathu, futhi phakathi namahora asele uthatha ukulala okungu-3 kwemizuzu engama-20 lilinye, ngokulingana komunye nomunye. Le kungaba yindlela yokuqala yokuzivumelanisa ne-Uberman, noma indlela elula yokulingana nendlela yokuphila yamanje.
• I-Dymaxion: Ngale ndlela, ukulala kuhlukaniswe ngamabhulokhi amaminithi angama-30 njalo emahoreni ayisithupha.

Yiziphi izinzuzo ezingalindelwa?

Kukholakala ukuthi enye yezinzuzo zokulala nge-polyphasic ukungena esigabeni esibizwa nge-REM sokulala ngokushesha, okuyisigaba esiyisisekelo sokuvuselela imisebenzi yokuqonda nokuhlanganisa izinkumbulo.

Ngaphezu kwalokho, abantu abenza lolu hlobo lokulala bangaba nesikhathi esithe xaxa sokwenza eminye imisebenzi futhi banciphise ukucindezeleka okubangelwa yingcindezi yesikhathi nokuhlangabezana nezikhathi zokugcina.

Ezinye izifundo futhi zibika ukusebenza okungcono maqondana nokulala kwe-monophasic, lapho kungenzeka khona ukuthi uvuke ebuthongweni ubuthongo obuvuselelwe ngokuphelele be-polyphasic, njengokungathi ubulele ubusuku bonke.

Ingabe ukulala nge-polyphasic akulungile kuwe?

Akucaci ukuthi iziphi izingcuphe zale ndlela, futhi yize ezinye izifundo zikhombisile ukuthi ukulala nge-polyphasic akulimazi impilo, okunye okutholwe muva nje kusikisela ukuthi kungahle kungakhuthazwa ukuhlala kule ndlela yokulala isikhathi eside.

Ukusizakala ngokulala nge-polyphasic, kuthatha isikhathi sokuzivumelanisa namaviki angaba ngu-2 kuye kwayi-3, ukuze izimpawu zokuntuleka kokulala zinqotshwe futhi kuyadingeka nokuthi indlela yokuphila yamanje ihambisane nezidingo zale ndlela.

Ngaphezu kwalokho, ukulala iminyaka emincanyana ebuchosheni, kuguqula isigqi somzimba sokujikeleza futhi kubangele ukuthi kukhiqizwe i-adrenaline ne-cortisol eyengeziwe, okungamahomoni asiza ukugcina ukuphaphama, okungakhuphula ukucindezeleka nokukhathazeka futhi buthakale amasosha omzimba.