Konke Okufanele Ukwazi Ngezigaba Ezi-5 Zokulala

-Delile

• Izigaba zokulala
• Isigaba 1
• Isigaba 2
• Izigaba 3 & 4
• Isigaba 5: REM ukulala
• Amaqiniso ngokulala
• Ukuphazamiseka kokulala
• Ukuqwasha
• I-apnea yokulala
• Isifo somlenze esingenasiphetho
• Isihibe sokuphazamiseka emsebenzini
• Ukuxokozela
• Amathiphu okuthola ikhwalithi yokulala
• Okubalulekile

Akuyona imfihlo ukuthi ukulala kungenye yezinto ezibaluleke kakhulu empilweni enhle. Lapho silala, imizimba yethu ithatha isikhathi uku:

• imisipha yokulungisa
• khulisa amathambo
• phatha ama-hormone
• hlunga izinkumbulo

Kunezigaba ezine zokulala, ezibandakanya kokubili ukulala kwe-REM ne-non-REM, esikujikeleza ubusuku ngabunye.

Kulesi sihloko, sizohlola lezi zigaba zokulala, sixoxe ngezinkinga zokulala, kanye namathiphu wokulala kangcono.

Izigaba zokulala

Kunezinhlobo ezimbili zokulala: i-REM - noma ukunyakaza kwamehlo okusheshayo - ukulala nokungalali kwe-REM. Ukulala kwe-non-REM kunezigaba eziningi, ngenkathi ukulala kwe-REM kuyisigaba esisodwa.

Isigaba 1

Lesi sigaba sokulala okungeyona i-REM senzeka lapho uqala ukulala futhi ngokuvamile sithatha imizuzu embalwa kuphela.

Ngalesi sigaba:

• ukushaya kwenhliziyo nokuphefumula kuyehla
• imisipha iqala ukukhululeka
• ukhiqiza amagagasi obuchopho be-alpha ne-theta

Isigaba 2

Lesi sigaba esilandelayo sokulala okungeyona i-REM yisikhathi sokulala okulula ngaphambi kokulala ubuthongo obukhulu, futhi sihlala cishe imizuzu engama-25.

Ngalesi sigaba:

• ukushaya kwenhliziyo nokuphefumula kwehlisa ijubane ngokuqhubekayo
• akukho ukunyakaza kwamehlo
• izinga lokushisa komzimba liyehla
• amagagasi obuchopho akhuphukela phezulu naphansi, akhiqize “okokuphotha kokulala”

Izigaba 3 & 4

Lezi zigaba zokugcina zokulala okungezona eze-REM yizigaba zokulala ezijule kakhulu. Izigaba ezintathu nezine zaziwa njengokulala okuhamba kancane, noma i-delta. Umzimba wakho wenza imisebenzi ehlukahlukene ebalulekile yokukhuthaza impilo kulezi zigaba zokugcina ezingezona eze-REM.

Ngalezi zigaba:

• ukuvuka ebuthongweni kunzima
• ukushaya kwenhliziyo nokuphefumula kusezingeni labo elincane kakhulu
• akukho ukunyakaza kwamehlo
• umzimba ukhululekile ngokuphelele
• amagagasi obuchopho be-delta akhona
• ukulungisa izicubu nokukhula, nokuvuselelwa kwamaseli kwenzeka
• amasosha omzimba ayaqina

Isigaba 5: REM ukulala

Isigaba sokunyakaza kwamehlo esheshayo senzeka cishe emizuzwini engu-90 ngemuva kokulala, futhi yisigaba sokuqala sokulala "sokuphupha". Ukulala kwe-REM kuhlala cishe imizuzu eyi-10 okokuqala, kukhula ngomjikelezo ngamunye we-REM. Umjikelezo wokugcina wokulala kwe-REM uvame ukuthatha cishe imizuzu engama-60.

Ngalesi sigaba:

• ukunyakaza kwamehlo kushesha
• ukuphefumula nokushaya kwenhliziyo kuyanda
• imisipha yezitho zomzimba ikhubazeka okwesikhashana, kodwa kungenzeka kube nokushwizeka
• umsebenzi wobuchopho wanda ngokuphawulekayo

Uma ulala ebusuku, ujikeleza kuzo zonke lezi zigaba zokulala kaningi - cishe yonke imizuzu engama-90 noma kunjalo.

Amaqiniso ngokulala

Ngokuthile okudingeka kakhulu empilweni nasenhlalakahleni yethu, kusekuningi kakhulu esingakwazi ngokulala. Kodwa-ke, nanka amaqiniso ayisikhombisa ajabulisayo thina yenza yazi:

1. Abantu basebenzisa u-1/3 wezimpilo zabo belele, kuyilapho amakati echitha cishe u-2/3 wabo elele. Ezinye izilwane, njengama-koalas namalulwane, zingalala amahora afinyelela kwangu-22 ngosuku.
2. Izingane ezisanda kuzalwa zidinga ukulala cishe amahora ayi-14 kuye kwayi-17 ngosuku, kuyilapho intsha idinga amahora ayisishiyagalombili kuya kwayishumi ubusuku ngabunye. Iningi labantu abadala lidinga ukulala amahora ayi-7 kuya kwayi-9.
3. Ukuncishwa ubuthongo kungaba nomthelela omubi kakhulu empilweni. Noma kungamahora angama-72 ngaphandle kokulala kungadala ukuguquguquka kwemizwelo, ukusebenza kanzima, nokushintsha ukuqonda.
4. Amazinga wamandla acwilisa ngokwemvelo ngezikhathi ezimbili ezihlukile zosuku: 2:00 a.m. nango-2: 00 pm Lokhu kuchaza ukukhathala kwangemva kwesidlo sasemini abanye abantu abakuzwayo phakathi nosuku.
5. Amaphupho angavela ngombala noma ngokuphelele ku-greyscale. Omunye kusukela ngonyaka ka-2008 wathola ukuthi ukufinyelela kuthelevishini omnyama nomhlophe kunomthelela kumbala wamaphupho akhe.
6. Ukuphakama okuphezulu kungaba nomthelela omubi kwikhwalithi yokulala. Ngokusho, lokhu kungenzeka kungenxa yesilinganiso esincishisiwe sokulala okuncane (okujulile).
7. Yize kusenokuningi okumele kufundwe ngokulala, into enkulu esiyaziyo ukuthi ukulala kubalulekile empilweni enhle njengokudla nokuvivinya umzimba.

Ukuphazamiseka kokulala

Ngokwe-American Sleep Association, cishe abantu abadala abayizigidi ezingama-50 kuya kwezingama-70 e-United States banenkinga yokulala. Izinkinga zokulala zingaba nomthelela omubi kwikhwalithi yokulala, nayo engaholela kwezinye izinkinga zempilo. Ngezansi, uzothola ezinye zezinkinga zokulala ezivame kakhulu nokuthi ziphathwa kanjani.

Ukuqwasha

Ukuqwasha kuyisimo esingalapheki sokulala esibonakala ngokulala kanzima. Abanye abantu banenkinga yokulala, abanye abakwazi ukuhlala belele, kanti abanye banenkinga ngakho kokubili. Ukuqwasha kuvame ukudala ukulala ngokweqile emini nokukhathala.

Ukwelashwa kokuziphatha kwengqondo (CBT) ukwelashwa okuyisisekelo kokuqwasha. I-CBT nayo ingahlanganiswa nemithi yokulala, ekwazi ukusiza abantu ukulala nokulala. Kwabanye abantu, ukwenza ngcono inhlanzeko yokulala nakho kungasiza.

I-apnea yokulala

Ukuvimbela ukuphefumula kokulala kuyisimo lapho umzimba uyeka ukuphefumula ngesikhathi sokulala. Lezi zikhathi zokuphefumula, ezibizwa ngokuthi i-apnea, zenzeka ngoba imigwaqo yomoya yomphimbo iba mincane kakhulu ukuvumela ukuhamba komoya. Njengokuqwasha, lesi simo singathinta kabi izinga lokulala.

Ulayini wokuqala wokwelashwa kwe-apnea yokulala ngumshini oqhubekayo we-airway pressure (CPAP). I-CPAP idala ukuhamba komoya okwanele ukuvumela umuntu one-apnea yokulala ukuthi aphefumule kahle ngesikhathi sokulala. Uma i-CPAP ingasizi, i-bilevel positive airway pressure (BiPAP noma i-BPAP) iyindlela elandelayo. Ezimweni ezimbi kakhulu, ukuhlinzwa kungadingeka.

Isifo somlenze esingenasiphetho

I-Restless leg syndrome (i-RLS) yisifo sezinzwa esidala ukungakhululeki emilenzeni, esivame ukuvela lapho siphumula noma sizama ukulala. Abantu abane-RLS bavame ukuba nenkinga yokulala ngokwanele ngenxa yezimpawu zabo.

Eminye imithi, njengezinsiza zokulala kanye nama-anticonvulsants, ingabekwa ukusiza ukuphatha izimpawu ze-RLS. Ukuzijwayeza ukuhlanzeka ngokulala kahle kungasiza ukukhulula umzimba ngaphambi kokulala futhi kwenze kube lula ukulala.

Isihibe sokuphazamiseka emsebenzini

I-Shift work disorder yisimo esivame ukuthinta labo abasebenza ngaphandle kwesheduli ejwayelekile ye-9-to-5. Lokhu kuphazamiseka kungadala ukungalingani kusigqi semvelo se-circadian, noma umjikelezo wokulala. Abantu abanalesi sifo basengozini enkulu yokwanda kokulala emini nezinkinga zezempilo.

Ukwelashwa kokuphazamiseka komsebenzi wokushintshwa kufaka phakathi ukuthatha amakhefu okulala njalo, ukugwema izikhuthazi, nokunciphisa inani lamahora asetshenziwe, konke lokho kungasiza ukukhuthaza ikhwalithi yokulala okuhle. Kubantu abalele emini, kungasiza futhi ukusebenzisa amathuluzi okuvimba ukukhanya njengezibuko noma amakhethini.

Ukuxokozela

I-narcolepsy ukuphazamiseka kohlelo lwezinzwa okubangela ukozela okukhulu emini kanye "nokuhlaselwa ubuthongo", noma izikhathi zokulala okungazelelwe. I-narcolepsy ibuye ibangele i-cataplexy, okuwukuwa okungazelelwe, komzimba okubangelwa ukulahleka kokulawulwa kwemisipha. Abantu abane-narcolepsy bavame ukuhlangabezana nokuphazamiseka okukhulu empilweni yabo yansuku zonke.

Imithi efana nezikhuthazi nama-SSRI isetshenziselwa ukwelapha izimpawu ze-narcolepsy. Ukwelashwa kwasekhaya, njengokugwema izikhuthazi nokuzivocavoca umzimba njalo, kungasiza ukukhuthaza ukulala okunempilo. Izinguquko zokuphila, njengokugwema imisebenzi ethile nokwenza indawo yokuhlala, nakho kubalulekile ukusiza ukunciphisa ukulimala.

Amathiphu okuthola ikhwalithi yokulala

Ukuzijwayeza ukuhlanzeka kahle kokulala kuyindlela engcono yokuthola ukulala kwekhwalithi ebusuku. Nazi ezinye izindlela ongathuthukisa ngazo inhlanzeko yakho yokulala:

• Chitha isikhathi ngaphandle elangeni emini. Ukuveza umzimba wakho ekukhanyeni kwemvelo emini kungasiza ukugcina isigqi se-circadian esinempilo.
• Zivocavoce noma uhambise umzimba wakho usuku lonke. Ukuthola okungenani ukuzivocavoca noma ukunyakaza okukodwa ngosuku ngalunye kuyindlela enhle yokuthuthukisa ikhwalithi yakho yokulala.
• Nciphisa isikhathi sakho sokulala ungabi ngaphezu kwemizuzu engama-30. Ngenkathi kunezinzuzo zokulala, uma ulala isikhathi esingaphezu kwemizuzu engama-30, kungakushiya uphapheme lapho sekuyisikhathi sokulala.
• Gwema izikhuthazi nokudla okuthile ngaphambi kokulala. I-caffeine, i-nicotine, noma utshwala ngaphambi kokulala kungaphazamisa ukulala kwakho, njengokudla okubanga ukugaya noma ukucasuka kwesisu.
• Nciphisa isikhathi sakho sesikrini ihora ngaphambi kokulala. Ama-TV, amafoni, namanye amadivayisi kagesi akhipha ukukhanya okuluhlaza okwesibhakabhaka, okungaphazamisa amahomoni akusiza ukuthi ulale.
• Dala indawo yokulala enethezekile. Ukutshala imali kumatilasi asezingeni eliphakeme, umcamelo, nengubo, kanye nezinye izinto zokulala eziphumulele, kungakusiza ulale kangcono.

Ukufaka lezi zeluleko kancane kancane ngokuhamba kwesikhathi kungathuthukisa kakhulu ikhwalithi yakho yokulala. Kodwa-ke, uma usenenkinga yokuwa noma yokulala, kungaba yisikhathi sokuvakashela udokotela ukuxoxa ngezinketho eziningi.

Okubalulekile

Umzimba wakho ujikeleza ngezigaba ezinhlanu zokulala ubusuku ngabunye: izigaba ezine zokulala okungeyona i-REM nesigaba esisodwa sokulala kwe-REM. Phakathi nale mijikelezo yokulala, ukuphefumula kwethu, ukushaya kwenhliziyo, imisipha, namagagasi obuchopho konke kuthinteka ngokuhlukile.

Ukulala ngokwanele kubalulekile emisebenzini ekhuthaza impilo njengokugaya, ukukhula nokukhumbula. Izinkinga ezithile zokulala, njengokuqwasha, zingadala ukungalali kahle nobunzima bokusebenza usuku lonke.

Into engcono kakhulu ongayenza ukuze uthuthukise ikhwalithi yakho yokulala ukubhekana nanoma yiziphi izimo ezingaphansi futhi usebenze enhlanzeko yakho yokulala.