Ikhofi Lakho Lakusihlwa Likubiza Ngokulala Kangaka

-Delile

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Cishe awukezwa, kodwa ikhofi likuvusa. O, futhi i-caffeine sekwephuzile kakhulu emini ingaphazamisa ukulala kwakho. Kepha isifundo esisha, esingaveli obala siveze ngqo ukuthi ikhofi lizithinta kanjani izigqi zakho zansuku zonke, futhi kungenzeka likubize ngaphezulu kwama-z kunokuba ucabanga. I-caffeine ingaguqula isigqi sakho se-circadian, iwashi langaphakathi eligcina umjikelezo wamahora angama-24 wokulala, ngokusho kocwaningo Imithi Yokuhumusha Yesayensi.

Iseli ngayinye emzimbeni wakho inewashi layo le-circadian futhi i-caffeine iphazamisa "ingxenye eyinhloko" yayo, kusho ucwaningo uKenneth Wright Jr., Ph.D., umbhali-mbhali wephepha kanye nomcwaningi wokulala eNyuvesi yaseColorado eBoulder . "[Ikhofi ebusuku] ayigcini nje ngokukugcina uphapheme," kuchaza uWright. "Iphinde iphushe newashi lakho [langaphakathi] emuva kwesikhathi ngakho-ke ufuna ukulala ngokuhamba kwesikhathi." (Kungenzeka kube esinye sezizathu eziyi-9 ongakwazi ukulala ngazo.)

Kungakanani kamuva? Ukuphuza okukodwa kwe-caffeine phakathi namahora amathathu okulala kubuyisela isikhathi sakho sokulala ngemizuzu engama-40. Kepha uma uthenga lelo khofi endaweni ethengisa ikhofi ekhanyiswe kahle, inhlanganisela yokukhanyisa okwenziwe nge-caffeine ingakugcina cishe amahora amabili angeziwe. Lokhu kulandela ucwaningo lwango-2013 ku Ijenali Yemithi Yokulala Yomtholampilo lokho kwathola ukuthi ikhofi elilodwa kuphela lithinta ukulala kwakho kuze kube ngamahora ayisithupha ngemuva kokuphuza.

Kodwa lezi zindaba zokuthi i-caffeine ingashintsha isigqi sakho se-circadian ingase ibe nemiphumela ebanzi, njengoba iwashi lakho langaphakathi lilawula okungaphezu nje kokulala kwakho. Eqinisweni, kuthonya yonke into kusuka kumahomoni akho kuya kumakhono akho okuqonda kuya ekusebenzeni kwakho, ukukuxaka kungaphonsa impilo yakho yonke.

U-Wright weluleka ngokususa ikhofi ekudleni kwakho noma ukuvele uliphuze ekuseni uma unenkinga yokulala ebusuku. (Ucwaningo lwango-2013 lweluleka ukuba ne-caffeine kungakapheli u-4 ntambama uma uhlose ukulala ngo-10pm.) Kodwa, u-Wright wanezela, ucwaningo lwaluluncane kakhulu (abantu abahlanu nje!) thembela kuye kungenzeka kube yilokho okwenzayo kuwe.

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