Abantu abaninzi ngempazamo bacinga ukuba xa kufikwa ekulaleni, wonke umzimba ungena kwixesha lokungalali. apho umntu alele khona. Noko ke, kuzo zonke iiyure zokulala, kuya kubakho iinkqubo ezininzi ezinenjongo yokuwushiya usemtsha umzimba. Ubuthongo buya kudlula uluhlu lwezigaba apho iinkqubo ezahlukeneyo zenzeka.
Kwinqaku elilandelayo siza kuthetha nawe ngokubanzi malunga nayo yonke into enxulumene nokulala kunye yezigaba okanye imijikelo yayo.
Umjikelo wokulala
Umjikelo wokulala uya kuhamba ngezigaba ezahlukeneyo ubusuku bonke. Ukulala kumjikelo kwaye umjikelo ngamnye uya kuhlala malunga nemizuzu engama-90 okanye njalo. Le mijikelo iyaphinda ngokuxhomekeke kwiiyure umntu azichitha elele. Ukulala iiyure ezininzi, umntu uya kuba nemijikelo emininzi. Kumjikelo ngamnye kukho uluhlu lwezigaba okanye izigaba ezahlulwe kakuhle:
- ISigaba 1: ukuba ndindisholo
- ISigaba 2: Ukulala kancinci
- ISigaba 3: Utshintsho
- ISigaba 4: Ubuthongo obunzulu
- Isigaba se-REM: iphupha elimangalisayo
isingqisho se-circadian
Isingqisho se-circadian sisingqisho sebhayoloji apho zonke izidalwa eziphilayo zinaso kwaye oko kuvumela ukulawulwa kokuphumla. Into eqhelekileyo kukuba kukho ungqamaniso oluthile kunye nendalo engqongileyo, nangona kunjalo kukho amaxesha apho kukho ukungahambelani, njengakwimeko yomntu olele emini ngenxa yomsebenzi okanye ngenxa ye-jet lag.
Ukuze kuzaliseke imijikelo yokulala ekhankanywe ngasentla, kubaluleke kakhulu ukuhlonipha isigqi se-circadian. Kunjalo ke ukuba xa kuziwa ekuphumleni kakuhle nangendlela efanelekileyo Kuhle ukulandela inkqubo elungileyo. Ukungabi nesiqhelo kunokubangela ukuba isigqi se-circadian sibe nokungalingani okukhulu kwaye umntu akaphumli kakuhle kwaphela.
Ukubaluleka kwe-melatonin kunye ne-cortisol ngexesha lokulala
Ukuveliswa kweHormone kunobudlelwane obuthe ngqo kunye nomjikelezo we-circadian. Amanye amahomoni afihliweyo ngelixa umzimba uphumle njengoko kunjalo kwimeko ye-hormone yokukhula okanye i-cortisol.
I-Cortisol kunye ne-melatonin ibalulekile xa kuziwa ekuqinisekiseni ukuba umzimba uyakwazi ukulawula ukuphumla. Ukuba imelatonin iphezulu, umzimba ucela ukulala nokuphumla. Ukuba i-cortisol yehla kwaye inyuka, umzimba ulungiswa ukwenza imini yonke.
ICortisol yincindi yencindi eyenzelwe ukusabela kwinqanaba loxinzelelo lomntu. I-Cortisol iyancipha njengoko ubusuku bufika kwaye uvuka ekuseni. Kwelinye icala, iMelatonin iphakama ngexesha lokulala ize ivumele umntu ukuba alale aze alale. Kwiminyaka yakutshanje, kuye kwaba sefashonini kakhulu ukuthatha i-melatonin ukuze ukwazi ukulala ngokukhawuleza.
Amanqanaba okulala
Njengoko sichazile ngasentla, imijikelo yokulala Ngokuqhelekileyo bahlala malunga nemizuzu engama-90 okanye njalo, iphinda-phinda ngexesha umntu alele ngalo. Into eqhelekileyo kukujikela imijikelo emine okanye emithandathu ngobusuku. Okulandelayo siza kuthetha nawe ngokubanzi malunga nezigaba ezahlukeneyo zokulala kunye neempawu zazo:
Inqanaba lokuqala: Ukubala amanani
Esi sigaba sokuqala sibandakanya imizuzu yokuqala emva kokuba umntu elele. Eli linqanaba eliphakathi kokuvuka nokulala.
Isigaba sesibini: ukulala okulula
Kweli nqanaba lesibini umzimba ngokuthe ngcembe uqhawula kwaye ukuphefumla kuyacotha kunye nesantya sentliziyo. Isigaba sesibini sihlala sithatha isiqingatha somjikelo, okanye malunga nemizuzu engama-40 okanye njalo. Kunzima ukuvuka ngeli xesha lokulala.
Inqanaba lesithathu: inguqu
Inqanaba lesithathu lifutshane kwaye Ngokuqhelekileyo ayithathi ngaphezu kwemizuzu emithathu. Ngesi sigaba umzimba ukhululekile ngokupheleleyo kwaye uqhawulwe. Kwinqanaba lesithathu, i-hormone yokukhula eyaziwayo idla ngokuveliswa.
Isigaba sesine: ubuthongo obunzulu
Ubuthongo obunzulu buya kuthatha i-20% yomjikelo wokulala. Esi sesona sigaba sibalulekileyo kuzo zonke kwaye esi sigaba sixhomekeke ukuba umgangatho wokulala ungcono okanye umbi. Kwinqanaba lesine, ukuphefumla kunye nesingqi se-arterial siphantsi kakhulu.
Isigaba se-REM: ukulala okumangalisayo
Isigaba se-REM sesona sigaba saziwayo okanye esithandwayo. Ngeli nqanaba inani elikhulu lokunyakaza kwamehlo ngokukhawuleza kwenzeka. Ithatha phantse i-25% yomjikelo wokulala kwaye ihlala ihlala malunga nemizuzu engama-20 ukuya kwengama-30 okanye njalo. Umsebenzi wobuchopho kwisigaba se-REM uphezulu kakhulu kwaye ubalulekile. Ngeli nqanaba umntu uyaphupha, elawula ukubamba ulwazi oluvela ngaphandle.
Ukulala kancinci kunye nobuthongo obukhulu
Izigaba ezithathu zokuqala zomjikelo wokulala zidla ngokuhambelana nokulala kancinci ngelixa ezimbini zokugqibela Umzimba ungena koko kwaziwa ngokuba bubuthongo obunzulu.
Into eqhelekileyo kukungena uthe ubuthongo obunzulu malunga nexesha lokulala. Ukuba umntu uvuka kumanqanaba amabini okugqibela, umzimba awuchacha ngokupheleleyo kwaye uvuka edangele noko. Ngexesha lezigaba ezimbini zokuqala zokulala kulula kakhulu ukuvuka.
Amaphupha
Kufuneka siqale kwinto yokuba wonke umntu uyaphupha, kungakhathaliseki ukuba uyakhumbula okanye akakhumbuli nto. Into eqhelekileyo kukuba iphupha lihlala iiyure ezimbalwa phakathi komjikelo wonke wokulala. Kungqinwe ukuba ukuphupha kunceda umzimba usebenze kakuhle zonke iimvakalelo. Oko ufumana imini yonke kuya kuba nefuthe elithe ngqo kwinto oyiphuphayo ngelixa ulele.
Inkoliso yabantu abathwaxwa lixhala okanye uxinezeleko emini badla ngokuba namaphupha amabi ngexesha lokulala. Amaphupha anokwenzeka kuwo onke amanqanaba okanye amanqanaba obuthongo. nangona amava acacileyo ayenzeka kwisigaba se-REM. Abanye abantu banokuphupha ngemibala kwaye abanye abantu badla ngokuphupha ngombala omnyama nomhlophe.