Kukho izigaba ezininzi zokulalaKukwakho neentlobo ezininzi zememori, kubandakanywa ukukhowudwa kwememori kunye nokudibanisa. Ngokutsho kwezifundo ezininzi kunye nobungqina, ukulala yinxalenye esisiseko ekwakhekeni kwenkumbulo.
Ubuthongo buchongiwe njengendawo esiphucula kuyo ukudityaniswa kolwazi olutsha olufunyenweyo; indlela yokugcinwa kolwazi kwinkumbulo iya kuxhomekeka kwiimeko ezithile zokufunda kunye nexesha kunye nomgangatho wokulala.
Ngokusebenzisa iipatheni ezithile zokulala okucothayo (SWS) kunye nokuhamba kwamehlo okukhawulezayo (REM) umsebenzi, ukuhlanganiswa kwe-synaptic kunye nomsebenzi we-cholinergic kusekwe, okunceda ukulungelelanisa ukuvuselelwa kunye nokusabalalisa kwakhona kweenkumbulo ezixhomekeke kwi-hippocampal kwiindawo ze-neocortical.
Ngokwenqaku elipapashwe kwiphephancwadi Uhlolo lweNdalo Neuroscience, ngexesha lokulala kwe-REM, ukunyuka kwendawo kwintsebenzo yezakhi zeplastiki, kumxholo we i-cholinergic ephezulu kunye nomsebenzi we-theta, inokuthanda ukuhlanganiswa kwe-synaptic okulandelayo kwi-cortex.
Ukongeza, ngexesha ubuthongo obunzulu inkqubo ye-glymphatic Yandisa umsebenzi wayo kwaye inceda ukuphelisa inkunkuma ye-metabolic ebuchotsheni, efana ne-beta amyloid kunye ne-tau, ukuqokelela kwayo kuhambelana ukukhubazeka kwememori kunye nokuphazamiseka kwe-neurodeergenerative. Ukulala ngokwaneleyo kukwaxhasa iinkqubo zengqondo ezifana nokuqwalaselwa, imisebenzi yokulawula, kunye nolwimi.
Ukungabikho kokulala, ukuphazamiseka kwememori, kunye neengozi zemihla ngemihla
Ngokutsho kwabaphandi kwiYunivesithi yaseMichigan State kunye neYunivesithi yaseCalifornia, i ukulahlekelwa bubuthongo kunokukhokelela kwiimpazamo ezibalulekileyo zememori; baye benza imifuniselo yokuvavanya ukuba ukulala okunganeleyo kuyichaphazela njani inkumbulo. Basebenza nabathathi-nxaxheba ababengalali ngokwaneleyo.; umphumo waba kukuba babedla ngokulibala iinkcukacha zokukhuthuza okufanisiweyo.
Abantu ababehlala bephaphile iiyure ezingama-24, okanye kwanabo balele i-5 okanye iiyure ezimbalwa, babenokuthi badibanise iinkcukacha zeziganeko kunabathathi-nxaxheba ababephumle kakuhle.
UKimberly Fenn wagqabaza wathi: “Sifumanise ukuba ukonakala kwenkumbulo kuba kukhulu emva kokungalali ngokwaneleyo, yaye abantu baye balale iiyure ezimbalwa ngakumbi. Lo mzekelo uyomeleza ubudlelwane phakathi kwexesha lokulala kunye nomgangatho wememori.
Kubalulekile ukwazi ukuba imemori isebenza njani Ekubeni ukugqwethwa kwayo kunokuba nemiphumo emibi kwimimandla efana nobulungisa bolwaphulo-mthetho, ngeempazamo ekuchongeni ingqina lokuzibonela; kwixesha elifutshane, ukozela kwandisa ukuphelelwa ingqwalasela, kunciphisa ixesha lokuphendula, kwaye kukhuthaza izigqibo ezinobungozi, okwandisa umngcipheko kwimisebenzi efana nokuqhuba.
Xa ubuthongo bunqongophele, ii-neuron ziyakwazi ukunxibelelana ngokungafanelekanga, ukuvelisa amaxesha amafutshane apho ubuchopho "buqhawula" (microsleeps). Oku kuchaza ukulibala kwangoko - njengokungakhumbuli apho ushiye khona izitshixo zakho - kunye nokungena inkumbulo esebenzayo ukugcina kunye nokukhohlisa ulwazi lwamva nje.
Ukuvinjwa ikakhulu kuchaphazela ulwazi lwamva nje kunye nemisebenzi yolawulo lwesigqeba. Idatha yabemi ibonise ukuba abo balala phakathi iiyure ezintathu nezintandathu Bathanda ukwenza okubi ngakumbi kuvavanyo lomsebenzi wolawulo kunye nenkumbulo, kwaye ukusebenza kwabo kuyehla ngeyure nganye elahlekileyo. Ukulala okufutshane (ngaphantsi kwemizuzu engama-30) kunokubuyisela ukuba abafikeleli ubuthongo obunzulu.
Izigaba zokulala kunye nento ekhunjulwayo ingqondo
Kwinqaku lika-AJ Tilley kunye ne-JAC Empson, umsebenzi othile wokulala kwe-REM uxoxwa: Kuyimfuneko ekuqiniseni inkumbuloOku kwavavanywa ngokuthelekisa ukugcinwa kwebali phakathi kwabathathi-nxaxheba abane-REM yokulahlwa kokulala kunye nabathathi-nxaxheba abanomgangatho omhle wokulala. Khumbula ukuchaneka emva kokulahlwa kokulala kwe-REM kwafunyaniswa ukuba kubi kakhulu. Ezi ziphumo zixhasa ukuba isigaba se-REM sisebenze iinkqubo eziphambili yokuqinisa inkumbulo.
Ngexesha lokulala okucothayo kwamaza (SWS), ihippocampus "iphinda" iipateni ezisanda kufundwa zitshintshele kwi-cortex (ukumanyaniswa kweenkqubo), ukuqinisa iinkumbulo ezivakalisayo zeenyaniso neengqiqo. Kwizigaba ze-N2, oku kulandelayo kuvela: zokuphotha zokulala, ezinxulumene nokugcinwa koko bekufundiweyo. Ngokwenxalenye yayo, ukulala kwe-REM kuthanda ukudityaniswa kwe iinkumbulo zeemvakalelo kunye nenkqubo (izakhono), ukulawula intlawulo yeemvakalelo yamava.
Elinye inqaku libonise ukuba ukulahlwa kokulala kunemiphumo ebalulekileyo kwi-neural substrates echaphazela ukuqonda; Uphononongo lusebenzise iimaging yemagnethi esebenzayo kwaye lwavalela abantu ubuthongo kangangeeyure ezingama-35. I-prefrontal cortex (PFC) yayingaphantsi kobuthathaka kwiimfuno zengqondo emva kokungabikho kokulala. Ukungalali ngokwaneleyo kuphazamisa ukukhumbula simahla; ukulala okungcono kwakunxulumene nokusebenza okukhulu kwi-parietal lobe.
Ngokuphumla okuncinci, i amygdala Iba yi-hyperactive, inyusa ukuvuselelwa ngokweemvakalelo, ngelixa i-PFC iba yidysregulated, isenza kube nzima ukucwangcisa nokulawula iimpembelelo; xa ubuthongo bubandakanya i-REM eyaneleyo, ezi intanethi zilungelelanisa kunye nokuphucula ukulawulwa kweemvakalelo.
Ukungalali ngokwaneleyo okungapheliyo kunye nokuphazamiseka kwengqondo
Ngaphandle kweziphumo zangoko, i ukungalali okuzingisileyo Idityaniswe kumthwalo ophezulu we-beta-amyloid kunye ne-tau ebuchosheni, iiprotheyini ezithi, xa zidibene, zenze iiplakhi kunye ne-tangles ehambelana nokukhubazeka okuphakathi kwengqondo kunye ne-dementia. Ubuthongo obunzulu bukhuthaza ukususwa kwabo ngenkqubo ye-glymphatic; ukuba ubuthongo buhlala bunqongophala, inkqubo "yokucoca" iyancipha.
Ubudlelwane bubonakala ezokubhaliweyoUtshintsho lwe-Neurodeergenerative luguqula amaziko alawula ukulala kunye nokuvuka, kunye nokungalali kakuhle kwandisa ukuqokelela kwezi proteni, ukunyusa ukuwohloka. Ngaphezu koko, kubantu abakhulileyo, ukuchacha ekungalali ebusuku kunzima ngakumbi, ngoko ityala lokulala linempembelelo enkulu kwinkumbulo.
Ukulala kancinci kakhulu kuyingozi, kwaye ukozela kakhulu Ikwanxulunyaniswa noqwalaselo kunye nokusebenza okuphantsi kokwenziwa kwezigqibo; nangona kunjalo, injongo yokwenyani kukufumana umyinge wokulala okunempilo kumntu ngamnye: ukuba ulala kakuhle kwaye uvuke uphumle, akukho sizathu sokuba i-alamu.
Ungayikhusela njani iMemori yakho: Ucoceko lokulala kunye noNcedo lweKlinikhi
- Iiyure eziqhelekileyo: lala uvuke kwangeloxesha noba nge weekends.
- Indawo efanelekileyo: ubumnyama, ukuthula, kunye nobushushu obupholileyo; ukunciphisa izikrini ngaphambi kokulala.
- Indlela yokuphila: Ukuzilolonga okuphakathi, isidlo sangokuhlwa esilula, kwaye uphephe utywala kunye nezivuseleli emva kwemini.
- Ukulala okufutshane: Imizuzu eli-10 ukuya kwengama-20 ukuba iyafuneka, ukuphepha ukulala ubuthongo obunzulu.
- Ulungisa iingxaki: Qhagamshelana ukuba kukho ukurhona, ukuphefumla, ukuphuthelwa okanye ukozela kakhulu emini.
Xa ukulala ucoceko akwanelanga, kukho ungenelelo lweklinikhi Ezi zingabandakanya unyango lwe-cognitive-behavioral for insomnia kwaye, ngokwengqiqo yogqirha, amayeza afana ne-antihistamines yesizukulwana sokuqala (umzekelo, i-doxylamine ixesha elifutshane) okanye i-orexin entsha. Oku kufuneka kuhlale kuxhomekeke kumntu oqeqeshiweyo.
Emva kokufunda ezi zinto zifunyenweyo Kuya kubaluleka ukuba sizithathele ingqalelo ngakumbi iiyure zethu zokulala, ngakumbi ngaphambi koviwo, okanye emva kokufunda okanye ukunkqaya ulwazi olubalulekileyo, kuba lubalulekile ekusebenzeni kakuhle kwengqondo.
Ukunyamekela ukuphumla kwethu ebusuku akuphuculi nje kuphela indlela esifunda ngayo nesikhumbula ngayo usuku olulandelayo; nayo ikhusela impilo yengqondo yexesha elide, kunciphisa iimpazamo, kwaye igcina iimvakalelo ziphantsi kolawulo. Ukubeka phambili ukulala kakuhle kutyalo-mali lwemihla ngemihla kwimemori kunye nokusebenza.