Impembelelo eyonakalisayo yokulala iiyure ezintathu kuphela: impilo kunye nezisombululo

  • Iimpembelelo ezingalunganga zokungalali ngokwaneleyo: Ubudlelwane obuthe ngqo kunye nemibono, izifo ezingapheliyo kunye nokuphazamiseka kwengqondo.
  • Intsomi yabantu abaleleyo: Bambalwa abantu abanofuzo abanokusebenza kakuhle xa bengalali ngokwaneleyo.
  • Impembelelo kwimpilo yengqondo: Ukungabikho kokulala okunxulumene nokucaphuka, ukuxhalaba kunye nezifo ze-neurodeergenerative.
  • Izicwangciso zokulala ngokusempilweni: Iindlela eziqhelekileyo, ukuphepha i-caffeine kunye notywala, kwaye wenze indawo evumela ukuphumla.

impembelelo yokulala iiyure ezintathu kuphela kwimpilo

Bendihlala ndinengxaki yokutya ixesha elininzi lobomi bam. Emva kwenkqubo enzima, ndingatsho ukuba ndichacha ngokusemthethweni kwi-anorexia. Noko ke, le ngxaki ayizange nje ichaphazele ulwalamano lwam nokutya. Umnqweno wam wokuphumelela ingqibelelo engenakufikelelwa kwandikhokelela ekubeni ndizibandeze izinto ezibalulekileyo ebomini, njenge amanzi y kulala. Kangangeminyaka, ndandizama ukubonisa ukuba ndinamandla yaye ndinamandla, kodwa imiphumo yoku kuswela yayibuhlungu.

Ukulwa nokungalali

Phakathi kwezinto ezininzi ezithintekayo, ndifuna ukugxila kwimpembelelo yokungalali. Kangangeminyaka emibini enesiqingatha ndandilala iiyure ezintathu phantse ubusuku ngabunye. Ngenxa yoko, ndakhula iimpazamo kunye i-psychosis ebangelwa ngenxa yokungalali ngokwaneleyo, nto leyo eyakhokelela ekubeni ndilaliswe esibhedlele. Ukungaphumli kwam akuzange kuchaphazele impilo yam yengqondo; Nam ndahlupheka ubuthathaka obuqhubekayo bomzimba y ukuziva ugula ngobomi

Nangona ndikwazile ukulala ngcono kwihlobo elidluleyo, ukuqala kweyunivesiti kwakhona kwalwenza lwanzima ulwalamano lwam nokuphumla. Ubusuku obude befunda kunye ne uxinzelelo lwezemfundo Bandibuyisela ekulaleni iiyure ezimbalwa kakhulu, beqhubeka nokudinwa. Ngoku, ndiziva oko kwam umzimba Andisakwazi ukuyithatha kwaye ndifumana ubunzima bokuhlala ndisebenza.

ukulala melatonin

Kwenzeka ntoni xa silala iiyure ezintathu okanye ngaphantsi?

Ukungalali kuye iziphumo ezingenakubalwa empilweni. Lala ngaphantsi kwe Iiyure ze6 ngosuku ixesha elide kwandisa umngcipheko ezininzi izifo ezingapheliyo, njengoko Ukunyanya, iswekile, izifo zentliziyo y uxinzelelo lwegazi oluphezulu. Ngokutsho kophononongo olupapashwe kwiphephancwadi i-PLOS Medicine, abo balala iiyure ezintlanu okanye ngaphantsi bajongene nomngcipheko 30% umngcipheko omkhulu wokuphuhlisa izifo ezininzi ekuhambeni kwexesha, xa kuthelekiswa nabo balala ubuncinane iiyure ezisixhenxe.

Ukunqongophala kokulala kukwabeka esichengeni umsebenzi wokuqonda. Ukulala ngaphantsi kweempembelelo eziyimfuneko ngqalelo, la imemori kunye ukudityaniswa kwemfundo. Ukulala kwe-REM, elona nqanaba linzulu, lilungisa i-neurons, lisusa i-toxins kwaye liphucula unxibelelwano lobuchopho, ngelixa inqanaba le-NON-REM lijongene nokubuyiselwa komzimba komzimba.

Inqaku elidibeneyo:
Ukungabikho kokulala kuyichaphazela njani inkumbulo?

Ukungalali ngokwaneleyo: ingxaki exhaphake kakhulu kunokuba ibonakala

Abantu abaninzi bayijongela phantsi imiphumo yokungalali ngokwaneleyo okanye abaqondi nokuba banengxaki. I ukusilela kokulala Inokuzibonakalisa ngeendlela ezahlukeneyo, njenge ukozela ngexesha lasemini, ukucaphuka, iingxaki ze imemori okanye ukuhla emsebenzini kunye nokusebenza kwezemfundo. Kwiimeko ezinzima kakhulu, ukungabikho kokulala kunokukhokelela kwiziqephu ze microdreams, ngamathuba amafutshane apho ingqondo ingena kwimeko yokulala, nangona umntu ebonakala ephaphile.

Uphononongo oluvela kwiNational Heart, Lung, kunye neZiko leGazi liqaqambisa ukuba nokulahleka I-1 okanye i-2 iiyure zokulala ubusuku ngabunye bunokuba nempembelelo ebalulekileyo ekusebenzeni kwemihla ngemihla, okuthelekiswa nokungalali kwaphela usuku okanye ezimbini. Ukongezelela, ukungalali ngokwaneleyo kunxulumene ne-a ukwanda okubalulekileyo kumngcipheko weengozi, emsebenzini nakwizithuthi.

funda ukulala

Intsomi yokusebenza kwiiyure ezimbalwa zokulala

Nangona abanye abantu babanga ukuba "balala abaphezulu," abanokusebenza ngokulala okuncinci, banqabile. Aba bantu baye utshintsho oluthile lwemfuzo, njengemfuza DEC2, evumela ukuba balale phakathi 4 kunye neeyure ezisi-6 kwaye uvuke uphumle ngokupheleleyo. Nangona kunjalo, kuninzi, ukunciphisa iiyure zokulala kuzisa iziphumo ezibi. Iingcali ezahlukahlukeneyo ziyavuma ukuba ukungakwazi ukuphumla kuyingozi njengokuba nesifo izinga eliphezulu lotywala egazini.

Ukongeza, ukunciphisa kakhulu iiyure zokulala kudla ngokukhuthaza ukutyeba kwakho. Uphononongo lubonisa ukuba ukungalali ngokwaneleyo kuyawatshintsha amanqanaba amadlala emzimbeni. umdla kwaye ichaphazela i iswekile yeglucose. Oku kudala umjikelo okhohlakeleyo apho abantu badla ngokutya ngakumbi kwaye baqokelele amanqatha ngexesha lokuvuka okwandisiweyo.

imijikelo yokulala

Ukulala kuyichaphazela njani impilo yengqondo

Impembelelo yokungalali ngokwaneleyo iphinda idlulele ngqondweni kunye kwimpilo yengqondo. Abantu abangalaliyo badla ngokuba namava ukucaphuka, uxhalaba y ukuxinezeleka. Le miqathango inokuthi ibeke phambili uphuhliso lwe ukuphazamiseka okunzulu kweemvakalelo, echaphazela amandla ingqalelo, ubuchule kunye nolawulo lweemvakalelo.

Kwiimeko ezinzima, ukungabikho kokulala kubangela ukuba a impendulo engapheliyo yokuvuvukala kumzimba. Nangona ukudumba okwethutyana kukukhusela ngokwendalo, ukongezelela kunokukhokelela izifo ezingenayo i-neurodeergenerative ezifana Alzheimer kunye nokungalingani immunological.

Izikhokelo ezicetyiswayo zokulala okunempilo

Ubude obufanelekileyo bokulala buhluka ngokweminyaka, kodwa uninzi lwabantu abadala lufuna ubuncinci Iiyure ze7 ngobusuku ukuze uhlale usebenza kwaye uphephe iingxaki zempilo. Kubalulekile ukwenza i okusingqongileyo okukwaziyo ukuphumla, njengokugcina igumbi lokulala limnyama kwaye lingenangxolo, ukuphepha ukusetyenziswa kwe ikhafeine o alcohol ngaphambi kokulala, kunye nokuseka a ukulala rhoqo.

El imithambo yemihla ngemihla ephakathi Inokunceda ukuphucula umgangatho wokulala, kunye neendlela zokuphumla ezifana nokuziqhelanisa ngqondweni. Ukuba ukuphuthelwa kuyaqhubeka, ukufuna uncedo lweengcali kunokuba yimfuneko. Ubuchule be ukulala ucoceko, njengokuphepha izixhobo zombane ngaphambi kokulala nokusebenzisa ibhedi xa ulala kuphela, nazo zingamanyathelo aphambili.

Ukuqinisekisa ukulala ngokwaneleyo akuphuculi nje kuphela mgangatho wobomi, kodwa ikwakhusela i Impilo yomzimba y ngengqondo, ukudala isiseko esiluqilima ukuze siphile ngendlela elungeleleneyo nepheleleyo. Unxulumano phakathi kokulala kunye nokukwazi kwethu ukomelela xa sijamelene nocelomngeni olungokweemvakalelo nolwenyama alufanele lujongelwe phantsi. Ukulala kakuhle akuyonto ilula, yimfuneko ebalulekileyo.


Shiya uluvo lwakho

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  1. Uxanduva lwedatha: UMiguel Ángel Gatón
  2. Injongo yedatha: Ulawulo lwe-SPAM, ulawulo lwezimvo.
  3. Umthetho: Imvume yakho
  4. Unxibelelwano lwedatha: Idatha ayizukuhanjiswa kubantu besithathu ngaphandle koxanduva lomthetho.
  5. Ukugcinwa kweenkcukacha
  6. Amalungelo: Ngalo naliphi na ixesha unganciphisa, uphinde uphinde ucime ulwazi lwakho.

      UCarmen Flores ongumgcini womfanekiso sitsho

    Bulela uTHIXO ngobomi bakho. Wenza izimanga. Ubunzima bomendo buya kuba, kokukhona amandla akho aya kuphinda-phinda. Kwaye okukhona izilingo zakho zisomelela, INTSIKELELO KATHIXO iya kuba nkulu kuwe. Sukungakhathali, buyela kwagqirha ufumane unyango. Uyenzile wabuyela ebuthongweni. Kodwa kufuneka ulawule, ngokugqithileyo, umsebenzi wakho wemihla ngemihla ukuze yonke into ilungelelaniswe kwaye ungalahleki emantla, okuza kulala iiyure eziyi-8, hayi ngaphezulu, hayi ngaphantsi.

         Pedro uqinisekile sitsho

      Inani leeyure zokulala, nangona linokuthethwa ngokubanzi, zihlala zahluka kumntu ngamnye. Ukwenza ibango lokuba ziiyure ezingama-8 ngolu hlobo lodidi kuyimpazamo. elowo makafumane oko akufunayo. Ngayiphi na imeko, ayothusi into yokuba umntu ozinikeleyo kunqulo uhlala enika olo hlobo lweengcebiso ezisekwe kwinkolo yenkolo engenamsebenzi (kwaye engqinelweyo).
      Ngaba uyozela kwaye uziva ungaphilanga? Lala unike yonke enye into. Yinto elula nje leyo, kwaye uya kucinga ngendlela yokusombulula ezinye iingxaki.

           UGabriela Hernandez sitsho

        Akumangalisi ukuba umntu ohlasele omnye ngenxa yeenkolelo zakhe anganiki sisombululo sokwenyani.
        Kwaye nangona waxuba iinkolelo zakhe kumagqabantshintshi akhe, (oyenzile nawe) wayenyanisile ekucebiseni ukuba abuyele kunyango.
        «Ngaba ulele kwaye uziva ungaphilanga? Lala unike yonke enye into. Yinto elula nje leyo, kwaye uyakucinga ngendlela yokusombulula ezinye iingxaki. »
        Ngelixa kuyinyani ukuba ukulala iiyure ezisi-8 akubalulekanga kuwo wonke umntu, ukulala iiyure ezingaphantsi kwe-4 ngosuku kunokubangela iingxaki zomzimba, zengqondo nezeemvakalelo (kwaye ewe, oku kungqinisisiwe ngokwesayensi).
        Kwelinye icala, kubonisa ukuba awuqondi ingcambu yengxaki kwaye awuzange ufunde okanye uqonde ukuphuthelwa, uya kuqonda ukuba nokuba udinwe kangakanani, uya kukwazi ukulala.
        Lo mntu kufuneka abuyele kunyango lwengqondo kulawulo loxinzelelo kwaye enze indlela yesiqhelo yokulungisa iwotshi yakhe yebhayiloji.

      UToni Martorell sitsho

    Ndingathanda ukuqala impendulo ngokubhaliweyo kwakho ngokukucela ukuba uthathe oku njengenyathelo lokuqala ukuqala isisombululo kwingxaki yakho hayi njengesisombululo uqobo.

    Ingxaki yokungalali kakuhle ukuba uxele kunye neempawu ezinxulumene noko kufuneka zifundwe nzulu nakwiyunithi ekhethekileyo yokuphazamiseka ebuthongweni, apho banokwenza khona isifundo esibizwa ngokuba yi-polysomnografi apho kujongwa khona iiparameter ezahlukeneyo zophononongo kunye nohlalutyo oluchazayo ukuba loluphi uhlobo lwesifo esiqhutywa Imalunga nephupha elo. Oonobangela bezi ngxaki bahlukahlukene kwaye isekwe kubo yindlela ekufuneka unyango luqwalaselwe ngayo.

    Ngenxa yeenkcukacha ophawula ngazo kupapasho lwakho, uqale ukuzibangela ukuba ulale kancinci ukubonisa ukuba womelele kwaye unamandla. Kuya kuba lunomdla ukubuyisa iindlela obukade ungafundi ngazo ukulala kuba inxenye yonyango olunokubakho kukuguqula ezo ndlela. Ngokufanayo, uvavanyo lwezengqondo lubalulekile ukwazi ukuba zeziphi izinto eziguqula oku kuphazamiseka, kwinqanaba lobuntu nakwinqanaba lezinto ezisingqongileyo. Ubeka ingxelo yokuba ngexesha lasehlotyeni ulale kakuhle kwaye okwangoku ngenxa yezifundo ukhe walala kancinane kwakhona, kuya kufuneka sivavanye ukuba kungenxa yokungabikho kococeko lokulala (umzekelo, iiyure zokufunda ezingonelanga) okanye impendulo kwimeko yoxinzelelo.

    Inye into ongakhange uthethe ngayo kwaye kuya kufuneka uyithathele ingqalelo ukuba ngaba ulandela naluphi na unyango lwe-pharmacological kuba ngamanye amaxesha inokubandakanya Ukuphazamiseka kwiipateni zokulala. Njengoko ubona, zininzi izizathu ezinokubakho, ezinokuba zodwa okanye ezininzi, kwaye andizukuba nabuganga bokukukhokela kwinto enokuba yiyo ngaphandle kovavanyo olunzulu. Ngokumalunga nonyango, unyango lokuziphatha kwengqondo lubonakalise iziphumo ezoneleyo njengeyona ndlela isebenzayo yonyango kwaye yimodeli yonyango ekhuthazwayo yokuphazamiseka kwezi zikhokelo zeKlinikhi yokuziQhelanisa neNkqubo yezeMpilo yeSizwe yoMphathiswa Wezempilo.

    Inye into ekufuneka uyiphephe kukuya kukhathalelo lokuqala kwaye ubunzima bokulala bunxulumene nendlela yokunciphisa kwimeko ethile yoxinzelelo okanye uxinzelelo kuba kunokwenzeka ukuba unyango ugqirha wosapho anokuluyalela luya kuba li-anxiolytics okanye izihlunu zokuphumla ukunciphisa ixhala kwaye ndikuncede ulale, kodwa ndiyacinga kwimeko yakho kuya kufaneleka ngakumbi njengoko sele ndikuxelele uhlalutyo olunzulu noluneenkcukacha kunye nonyango lwengqondo.

      UJordi Sanchez sitsho

    Ingxaki yakho ayikokuboni ukuba unengxaki.

      sara sitsho

    Ndicinga ukuba eyona ndlela ilungileyo yokulala kukuphepha ukucinga malunga nokulala, ukuba ucinga kakhulu ngaphambi kokuba ulale kuba nzima ukulala. Inokusebenza ukuba ibe yinto yokwenyani ngakumbi kwiinjongo ezicetywayo, kungcono ukwenza okuncinci kodwa ukuyenza kakuhle kufuneka wenze izinto eziliwaka ngokungalunganga ... eyona nto ilungileyo ukuze ulale ngokwaneleyo kukudinwa, ukuzilolonga kunceda iqashiso; Ngaphambi kokuba ulale kunokuba lula ukuqala indlela yokuphumla njengokuthatha ukumiliselwa kwe-mint okanye i-valerian ezizityalo ezikunceda ukuba ulale kwaye ufunde incwadi elungileyo inokudibana okuhle. Enye yeencwadi zam endizithandayo yi-EVERYDAY CHARM ngu-Sarah Ban Breathnach, imalunga nokuzonwabisa ngokulula, iziyolo ezincinci ezenziwa bubomi.

      engaziwa sitsho

    Ndinje iminyaka emininzi ndinje ukuba ndilahlekile ... kodwa andiyenzi ngabom, ibisenzeka kum oko ndazalwa kwaye iya isiba mandundu, ndicinga ukuba inokuba yinto yokuzalwa. Ekuqaleni bendinokujamelana nobomi bemihla ngemihla kancinci, ndinobunzima ngakumbi kunabanye, kodwa kwinqanaba andikwazi ukusebenza okanye ukufundisisa, nangona ndingumntu okhutheleyo kwaye ofundayo, ngakumbi kwizigaba ezinobundlongondlongo apho ndinokubakho ngaphandle kweentsuku zokulala kwaye ndifuna ukuyicaphukisa ngehypnotics ukwenzela ukhuseleko. Le ngxaki yokulala ibutshabalalisile ubomi kwaye inditya kancinci kancinci, ndineminqweno emihle, amaphupha, iinjongo kunye nokuzikhohlisa, kodwa ndiziva ndibambekile kwaye ndidiniwe, kuya kusiba nzima ukungafuni ukuphumla ngonaphakade. Kwaye kubomi bam bobuqu, bezoqoqosho nobosapho, andinakukwazi ukungasebenzi. Ndizama ukuzifundela, xa ndinokukwazi ukugxila kancinci, ndilandele imizila ngaphakathi kokungazinzi kweeshedyuli zam. Ndineenkcubeko apho ndizama ukuyifumana phantsi kolawulo kwaye ndiye ndaziqonda ezinye iipateni nangona ekugqibeleni zingenangqondo ngesiquphe; boom, ndivuka ezinzulwini zobusuku kwaye umjikelo wam wokulala utshintsha kwakhona; Ukuba ngaphambi kokuba ndilale ngentsimbi ye-9, ndiye ndalala ngentsimbi ye-12 kwaye ndalala ebhedini kude kube yintsimbi yesi-5, phakathi kweeveki zokuqala, ndilele iiyure ezi-3/4, ngequbuliso ishedyuli yatshintsha kwaye kwezi veki zilandelayo kufuneka ndigxile kubo ngenye indlela, fumana indlela entsha yokuyilawula. Kunzima ukujamelana nonyango ngaphandle kwalo, ngamanye amaxesha iziyobisi (ezilalisa ngomlingo) ziyandenzakalisa ngaphezu kokuba ziluncedo. Andinakukwazi ukuhlawulela ugqirha wabucala, kwaye esidlangalaleni kunzima ukuba akunakwenzeka ukuya kwidinga ngenxa yokuba bathatha ixesha elide ukundinika, de kufike ixesha lokudibana oko kuhlala ndikhona Iintsuku bezidinisa kangangokuba andikwazi nokuphakama ebhedini. Ndichitha iiyure ezininzi ngemini ndizama ukulandela izikhokelo zokulala kakuhle ebusuku, okanye ukujongana nokudinwa, kangangokuba andinaxesha lokuphumla. Ndivakalelwa kukuba ndifuna unyango lokulala olukhulu ngokungathi kufuneka ndilale iminyaka; Nangona ngenye imini ndiye ndalala iiyure ezisi-7 ngenxa yokudinwa, andiziva ndiphumle xa ndivuka kwaye bengalandelwa, kuba ubuthongo bam buphazanyiswa rhoqo. Ndiphelelwe lithemba, ndiyoyika kwaye ndidiniwe. Andazi ukuba kutheni le nto isenzeka kum, kwaye mhlawumbi ndiyidibanisa nobomi bam, noxinzelelo ngokwalo, iyenza mandundu ngakumbi.