Ukulala kwe-REM: kuyini, kungani kubalulekile nokuthi ungakufinyelela kanjani

-Delile

• Kungani ukulala kwe-REM kubalulekile
• Njengoba kwenzeka
• Ungakufeza kanjani ukulala kwe-REM
• Imiphumela yokushoda kokulala kwe-REM

Ukulala kwe-REM kuyisigaba sokulala esibonakala ngokunyakaza kwamehlo okusheshayo, amaphupho acacile, ukunyakaza kwemisipha okungazibandakanyi, ukusebenza okukhulu kobuchopho, ukuphefumula nokushaya kwenhliziyo okusheshayo okuqinisekisa ukutholakala okukhulu komoya-mpilo ngalesi sikhathi. Lesi sigaba sokulala sibaluleke kakhulu ekusebenzeni kwezinkumbulo nolwazi, isibonelo.

Ngesikhathi sokulala kunezikhathi ezahlukahlukene ezahlukahlukene, esokuqala esiqukethe ukulala okulula kakhulu bese sidlula kwezinye izigaba size sifike ekulaleni kwe-REM. Kodwa-ke, ukufeza ukulala kwe-REM, ezinye izindlela ziyadingeka ngaphambi kokulala, njengokugwema ukusetshenziswa komakhalekhukhwini, iziphuzo zokuphuza kanye nokudla okune-caffeine notshwala, futhi kuyadingeka ukugcina indawo emnyama ukwenza kusebenze i-melatonin, okuyi i-hormone ekhiqizwa ngumzimba ngomsebenzi wokulawula ukulala.

Bona imininingwane eminingi yokuthi umjikelezo wokulala nezigaba zawo zisebenza kanjani.

Kungani ukulala kwe-REM kubalulekile

Ukufinyelela esigabeni sokulala kwe-REM kubalulekile ukulungisa izinkumbulo, ukucubungula okuhlangenwe nakho nolwazi olutholwe emini. Ngaphezu kwalokho, ukulala kwe-REM kuqinisekisa ukuphumula okuhle ebusuku nokulinganisela komzimba jikelele, kusiza ukuvimbela isifo senhliziyo nezinkinga zengqondo nezengqondo, njengokukhathazeka nokudangala. Bheka amathiphu wokulala kahle ebusuku.

Ezinganeni nasezinganeni, ukulala kwe-REM kubaluleke kakhulu ngoba njengoba bedlula emzuzwini wokuthuthuka okukhulu, ubuchopho budinga ukuhlela konke ukufunda okuqoqiwe nsuku zonke ukuze bakhiqize kamuva lokho abakufundile. Ngale ndlela, kungokwemvelo ukuthi izingane zizuze ngokushesha okukhulu futhi zihlale isikhathi eside ekulaleni kwe-REM kunabantu abadala.

Njengoba kwenzeka

Ngesikhathi sokulala kunomjikelezo wezigaba eziningana futhi ukulala kwe-REM kwenzeka esigabeni sesine, ngakho-ke kuthatha isikhathi ukufika ngalesi sikhathi. Okokuqala, umzimba udlula kwinqubo yokulala okungeyona eye-REM, equkethe isigaba sokuqala sokulala okulula, okuthatha cishe imizuzu engama-90, bese kuba esinye isigaba, futhi sokulala okulula, okuthatha isilinganiso semizuzu engama-20.

Ngemuva kwalezi zigaba ezimbili, umzimba ufinyelela ebuthongweni be-REM bese umuntu eqala ukuphupha futhi abe nezinguquko emzimbeni, njengokuhamba kwamehlo okusheshayo, noma kuvaliwe, kwanda ukusebenza kobuchopho, nokuphefumula okusheshayo nokushaya kwenhliziyo.

Isikhathi sokulala kwe-REM sincike kumuntu ngamunye nesikhathi esiphelele sokulala, okufanele sibe phakathi kwamahora ayisikhombisa kuya kwayisi-9, futhi ebusuku umuntu adlule kulesi sigaba amahlandla ambalwa, ephinda umjikelezo izikhathi ezi-4 kuye kwezi-5.

Ungakufeza kanjani ukulala kwe-REM

Ukufeza ukulala kwe-REM nokwenza ngcono ikhwalithi yesikhathi sokuphumula ebusuku, kuhle ukulandela ezinye izinyathelo, njengokuqalisa inqubo yokulala ukulungiselela umzimba nengqondo, kuyadingeka ukunciphisa isibani esizungezile, ukugwema imisindo ephezulu nokungasebenzisi umakhalekhukhwini futhi ngisho nokubuka ithelevishini ngaphambi kokulala.

Ngaphezu kwalokho, izinga lokushisa ekamelweni kufanele ligcinwe phakathi kwama-degree angama-19 kuye kwangama-21, njengoba isimo sezulu esimnandi naso sibalulekile ukuze umzimba uphumule kahle futhi akunconywa ukuthi udle ukudla noma iziphuzo ezinoshukela omningi, i-caffeine notshwala njengoba lokhu ithonya elibi ikhwalithi yokulala.

Bona kuvidiyo engezansi kwamaqhinga ayi-10 wokulala ngokushesha nangcono futhi ngale ndlela ukuthuthukisa ikhwalithi yokulala kwe-REM:

Imiphumela yokushoda kokulala kwe-REM

Uma umuntu engakufinyeleli ukulala kwe-REM, kungaba nemiphumela ethile emzimbeni nasengqondweni, njengoba kuyisikhathi sokulala esidingekayo ekuvuseleleni ubuchopho. Olunye ucwaningo lukhombisa ukuthi abantu abadala nezingane ezingakufinyeleli ukulala kwe-REM basengozini enkulu yokuba ne-migraine, ukukhuluphala, ngaphezu kokuba namathuba amaningi okuba nezinkinga zokufunda futhi bahlushwe wukukhathazeka nokucindezeleka.

Kodwa-ke, ezinye izinkinga zempilo zingaphazamisa ukulala futhi zidale ukuthi umuntu angalutholi kalula ubuthongo be-REM, njenge-apnea yokulala, okuyisifo esibangela ukuphefumula okwesikhashana. I-narcolepsy esinye isifo esidala ukungajwayelekile ekulawulweni kokulala kwe-REM futhi senzeka lapho umuntu eyolala nganoma yisiphi isikhathi sosuku nanoma ikuphi. Bona kangcono ukuthi yini i-narcolepsy nokuthi iyini ukwelashwa.

Ukuthola ukuthi yisiphi isikhathi sokuvuka noma isikhathi sokulala ukuze ube nokulala ngokwanele okufeza ukulala kwe-REM, vele ufake idatha kusibali sokubala esilandelayo: