Kungani Uba Namaphupho Amangaki Angavamile Ngesikhathi Sokuvalelwa, Ngokusho Kochwepheshe Bokulala

-Delile

• Ngakho-ke, yini ebangela amaphupho acacile?
• Ingabe i-melatonin ingakunikeza amaphupho ayinqaba?
• Asho ukuthini amaphupho ayinqaba ngesikhathi sokuvalelwa impilo yakho yokulala?
• Buyekeza kwe-

Ukugxile phakathi kwezihloko zezindaba ze-coronavirus mayelana nokuthi i-COVID-19 isakazeka kanjani nezindlela ze-DIY imaski yakho yobuso, mhlawumbe uqaphele enye indikimba evamile kokuphakelayo kwakho kwe-Twitter: amaphupho angaxakile.

Thatha uLindsey Hein, isibonelo. Umphathi we-podcast nomama wezingane ezine muva nje ubhale kuTwitter ukuthi uphuphe ukuthi umyeni wakhe, uGlenn (osebenza kwezezimali futhi okumanje uyi-WFH) uzama ukuthatha amashifu endaweni yokudlela abasebenza kuyo ngesikhathi behlangana okokuqala ekolishi eminyakeni engaphezu kweyishumi edlule . Lapho ekhumbula leli phupho, uHein wavele walibopha ku-COVID-19 nemiphumela yalo kuye nasemndenini wakhe, usho kanje Umumo. Yize ejwayele ukusebenza kude futhi nomsebenzi womyeni wakhe uvikelekile, uthi ubonile ukwehla koxhaso lwe-podcast, ingasaphathwa eyokuthi kumele akhansele imicimbi ephathelene nombukiso wakhe. "Ngokuphazamiseka kwempilo yethu okujwayelekile, benginaso isikhathi esincane namandla okuzinikela embukisweni wami manje njengoba singenakho ukunakekelwa kwezingane," uhlanganyela.

Iphupho likaHein alijwayelekile neze. Ungomunye wezigidi zabantu ezimpilo zabo zansuku zonke zishintshiwe, ngandlela thize, ngenxa yobhadane lwe-coronavirus. Njengoba i-COVID-19 iqhubeka nokubusa ukusakazwa kwezindaba kanye nokuphakelayo kwemithombo yezokuxhumana, akumangazi ukuthi lolu bhubhane seluqalile nokuthinta izindlela zokulala zabantu. Abantu abaningi babika amaphupho acacile, kwesinye isikhathi acindezelayo ngesikhathi sokuvalelwa, ngokuvamile ahlobene nokungaqiniseki ngomsebenzi noma ukukhathazeka okuvamile ngegciwane ngokwalo. Kodwa athini la maphupho okuvalelwa yedwa kusho (uma kukhona)?

I-ICYDK, i-psychology yamaphupho ibilokhu ikhona amakhulu eminyaka, selokhu uSigmund Freud wandisa umqondo wokuthi amaphupho angaba iwindi emqondweni ongazi lutho, kuchaza uBrittany LeMonda, Ph.D, udokotela wezinzwa e-Lenox Hill Hospital eNew York City naseNorthwell Health I-Neuroscience Institute eGreat Neck, eNew York. Namuhla, ochwepheshe bathambekele ekuvumeni ukuthi ukuba namaphupho acacile—ngisho namaphupho amabi aphazamisayo ngezikhathi ezithile—kuyinto evamile; empeleni, cishe kulindelekile ngezikhathi zokungaqiniseki okusabalele. (Okuhlobene: Kungani Ukulala Kuyinombolo 1 Into Ebaluleke Kakhulu Yomzimba Ongcono)

"Sabona izinto ezifanayo ngemuva kokuhlaselwa kuka-9/11, iMpi Yezwe II, nezinye izehlakalo ezihlukumezayo abantu ababhekana nazo kuwo wonke umlando," kuphawula uLeMonda. "Sihlaselwe izithombe ze-apocalyptic zabasebenzi bangaphambili begqoke imishini yokuzivikela yomuntu siqu (i-PPE) ephethe izikhwama zomzimba, futhi ngezindaba kanye noshintsho lwamashejuli nemisebenzi, yisivunguvungu esiphelele ukuba sibe sobala kakhulu futhi. amaphupho aphazamisayo namaphupho amabi. "

Izindaba ezinhle: Ukuba namaphupho acacile akuyona into "embi" (okuningi kulokho kancane). Noma kunjalo, kuyaqondakala ukuthi ufuna ukuthola isibambo kukho, ikakhulukazi uma amaphupho akho ebangela ukucindezeleka okuphawulekayo ekuphileni kwakho kwansuku zonke.

Nakhu okushiwo ochwepheshe mayelana namaphupho akho angavamile okuvalelwa wedwa, nokuthi ungenza kanjani isiqiniseko sokuthi uthola ukuphumula okudingayo phakathi nobhadane lwe-COVID-19.

Ngakho-ke, yini ebangela amaphupho acacile?

Amaphupho acace bha avamise ukwenzeka ngesikhathi sokulala kwamehlo (REM) okusheshayo, isigaba sesithathu kumjikelezo wakho wokulala, kuchaza uLeMonda. Ezigabeni zokuqala ezimbili zomjikelezo wokulala, ukusebenza kobuchopho bakho, ukushaya kwenhliziyo, nokuphefumula kuqala kancane kancane kusuka emazingeni wokuvuka, ngenkathi umzimba wenyama uphumula futhi. Kodwa ngesikhathi ufika ekulaleni kwe-REM, ukusebenza kobuchopho bakho nezinga lokushaya kwenhliziyo kuyaqala futhi kuyilapho iningi lemisipha yakho lihlala likhubazekile lapho lithule, kusho i-LeMonda. Izigaba zokulala ze-REM ngokuvamile zithatha imizuzu engama-90 kuya kweyi-110 ngasinye, okuvumela ubuchopho ukuthi bungagcini ngokuphupha ngokucace kakhudlwana kuphela kodwa futhi bucubungule futhi bugcine ulwazi ubusuku bonke njengoba umjikelezo wokulala uphindaphinda (umzimba wakho uvame ukudlula imijikelezo emine noma emihlanu yokulala ngobusuku obubodwa) , uyachaza.

Ngakho-ke, umbono owodwa ngemuva kokwanda kwamaphupho acacile ngesikhathi sokuhlukaniswa kwabantu wukwanda kokulala kwe-REM, kusho uLeMonda. Njengoba izindlela zabantu abaningi zansuku zonke sezishintshe ngokuphelele ngenxa yobhadane lwe-COVID-19, abanye abantu balala ngezikhathi ezehlukene, noma balala ngaphezu kokujwayelekile. Uma u kukhona ukulala kakhulu, lokho kungasho ukuthi nawe uphupha kakhulu ngoba, njengoba imijikelezo yokulala iphinda ubusuku bonke, inani lokulala kwe-REM ngomjikelezo ngamunye liyanda, kuchaza uLeMonda. Lapho uthola ukulala ngokwengeziwe kwe-REM, maningi amathuba okuthi uphupha kaningi — futhi lapho uba namaphupho amaningi, maningi amathuba okuthi uzowakhumbula ekuseni, kuphawula uLeMonda. (Okuhlobene: Ingabe Ukulala ngokwanele kwe-REM Kubaluleke Ngempela?)

Kepha noma ngabe ukhona hhayi ngempela ukuthola ubuthongo obuningi kulezi zinsuku, amaphupho akho okuvalelwa usengaphathwa kabi, ngenxa yento ebizwa ngokuthi i-REM rebound. Lokhu kubhekisela ekukhuleni kwemvamisa nokujula kokulala kwe-REM okwenzekayo ngemuva izikhathi zokungalali kahle noma ukuqwasha, kuchaza uLeMonda. Ngokuyinhloko umqondo ukuthi lapho ungalali kahle njalo, ubuchopho bakho bujwayele ukwehla ngokujulile ebuthongweni be-REM ezikhathini ezimbalwa kukhona ukwazi ukuthola ukusnuza okuhloniphekile. Kwesinye isikhathi kubizwa ngokuthi "isikweletu sokuphupha," ukubuyiswa kwe-REM kuvame ukuthinta labo abahlala bephazamisa uhlelo lwabo lokulala ngandlela thile, wengeza uRoy Raymann, Ph.D, umnikelo oyinhloko wesayensi kwaSleepScore Labs.

Ingabe i-melatonin ingakunikeza amaphupho ayinqaba?

Abantu abaningi baphendukela kuzinsizakusebenza zokulala ezithengiswayo noma izithasiselo ezinjenge-melatonin lapho bebhekene nokuqwasha nezinye izinkinga zokulala. I-ICYDK, i-melatonin empeleni iyihomoni eyenzeka ngokwemvelo emzimbeni ukusiza ukulawula umjikelezo wakho wokulala nokuvuka.

Izindaba ezimnandi ukuthi ukuthatha i-melatonin kusihlwa (nangesiqondiso esivela kudokotela wakho) kungasiza ekwenzeni ngcono izinga lakho lokulala, kusho uLeMonda. Futhi, njengoba ukulala uphumule kugcina amasosha akho omzimba aqinile, ukuthatha i-melatonin futhi kungaba yindlela enhle yokuhlala uphilile jikelele ngesikhathi sobhadane lwe-COVID-19.

Lokho kusho ukuthi kukhona into efana nokuthi "ngokweqile" uma kukhulunywa nge-melatonin, kuxwayisa uLeMonda. Uma kuthathwa emini, ebusuku kakhulu, noma ngobuningi, izithasiselo ze-melatonin zingalimaza izinga lakho lokulala, uyachaza. Kungani? Futhi, konke kubuyela ekulaleni kwe-REM. Umthamo ongafanele we-melatonin, noma ngabe lokho kusho ukwengeza kakhulu noma ukuwuthatha ngesikhathi esingalungile, ungakhuphula inani lakho lokulala kwe-REM — okusho ukuthi amaphupho avamile. Kepha, uphupha eceleni, umzimba wakho izidingo lezo ezinye, izigaba zokulala ezingezona eze-REM ukuze uqinisekise ukuthi uphumule kahle, kuphawula i-LeMonda. (Okuhlobene: Ingabe Ukulala Kukulungele Impilo Yakho?)

Futhi, njengoba umzimba wakho usukhiqiza i-melatonin uwedwa, awufuni ukufaka isigqi somzimba wakho se-circadian (aka iwashi langaphakathi eligcina umjikelezo wamahora angama-24 wokulala) ngokuthatha isilinganiso esingalungile sesengezo, kuchaza uLeMonda. Ngaphezu kwalokho, uma uthembele ku-melatonin njengomkhuba ojwayelekile, kungenzeka ukuthi umzimba wakho wakhe ukubekezelelana, okuholela ekudingeni. Okuningi i-melatonin ukuze ikwazi ukulala, uthi.

Ngezansi: Isisekelo sokuthinta nge-doc yakho ngaphambi kokwethula isengezo se-melatonin enkambisweni yakho, kuphawula uLeMonda.

Asho ukuthini amaphupho ayinqaba ngesikhathi sokuvalelwa impilo yakho yokulala?

Amaphupho acacile awawona ngempela "mabi" kuwe noma impilo yakho yokulala. Okubaluleke kakhulu ukugcina inqubo yokulala ejwayelekile noma ngabe uthola okungenani amahora ayisikhombisa ubusuku ngabunye, kusho uLeMonda.

Amathiphu akhe: Sebenzisa umbhede wakho kuphela ukulala nocansi (okusho ukuthi ukusethwa kwakho kwe-WFH kufanele, kungabi segumbini lokulala), gwema ukubuka ifoni yakho lapho ulele (ikakhulukazi izindaba ezethusayo noma eminye imidiya), futhi khetha ukufunda incwadi ngokukhanya okuphansi ngaphambi kokulala. Ukuzivocavoca njalo nokugwema i-caffeine ngezikhathi zantambama nakho kungaba nomthelela ekulaleni okuzolile, kusho uLeMonda. "Ngaphezu kwalokho, ukwenza into efanayo ngaphambi kokulala ubusuku bonke, noma ngabe ukugeza noma ukugeza, ukuphuza itiye le-chamomile, noma ukuba nesikhathi esisheshayo sokuzindla, kungasiza ukuqeqesha umzimba wakho ukuthi ungene kuleso sigaba sokulala," esho. (Nansi indlela ongadla ngayo ukuze ulale kangcono, futhi.)

Sekushiwo lokho, amaphupho ngezinye izikhathi angaletha ukunaka emithonjeni yokukhathazeka engaxazululiwe, ongase ungazi ukuthi ungabhekana kanjani nayo phakathi nosuku, kuphawula iLeMonda. Uncoma ukuhlanganyela amaphupho akho nabangani, nomndeni, noma nodokotela. Odokotela abaningi bezengqondo kanye nezazi zokusebenza kwengqondo bahlinzeka ngezikhathi zokwelashwa kwe-telehealth phakathi kwesifo se-coronavirus, ngakho-ke uma uhlangabezana nokushintshashintsha okukhulu kwemizwa ngenxa yamaphupho akho (noma ezinye izindaba ezihlobene nokulala), uLeMonda uncoma ukuthi ufune usizo lochwepheshe. (Nakhu ukuthi ungakutholaphi umelaphi omuhle kakhulu.)

“Ekupheleni kosuku, ngenxa yokuthi ubuthongo buxhumene nokungavikeleki komzimba kanye nokuvuvukala, kubalulekile ukuthi sizame ukulala kahle futhi kuphumule ngendlela esingakwazi ngayo ngalezi zikhathi,” usho kanje. "Ngokwezinga elithile, silawula ukuthi siyithola noma cha i-COVID-19 ngokuziqhelanisa nomphakathi nokuzigcina nje siphilile, ngakho-ke singazizwa sinamandla wokuthi izindlela eziningi zokulwa nalesi sifo zilawulwa yithi."

Buyekeza kwe-