Yintoni i-Nap Sleep? Iingenelo kunye neeNgozi zokulala

Uphononongo lwe-NASA, imizuzu engama-40 lala ubuthongoibonise ukuba inokuphucula ukusebenza kwemini nge-34% kunye nokuphaphama nge-100%.

Usenokuziva ufuna ukulala kancinci emva kwemini. Izifundo ezimbalwa ukulala ubuthongoIbonisa ukuba inokuphucula ukuphaphama kunye nokusebenza kwengqondo kunye nokwenza umntu abe nemveliso ngakumbi kunangaphambili.

Nangona kunjalo, emva kwemini i-confectioneryUkukunceda uzive uhlaziyekile kwaye uhlaziyekile, kufuneka ubeke ingqalelo kula macebiso alandelayo.

Yintoni nap sleep?

ukulala ubuthongobubuthongo bexeshana elifutshane olwenziwayo ukubuyisela ukuphaphama kwengqondo. Ngokukodwa, yindlela ephilileyo yokunyanga ukuphuthelwa. Ukulala nje ngemizuzu eli-15 ukuya kwengama-20 emva kwesidlo sasemini kuya kusebenza ekuphuculeni ukusebenza kweemoto.

30 ukuya kwimizuzu eyi-60 ukulalainokuphucula izakhono zokuthatha izigqibo, ukwandisa imemori kunye nobuchule. Iingxelo ezipapashwe yi-American Psychological Association, i-confectioneryUthi inokuphucula ixesha lokuphendula kunye nokuqiqa okusengqiqweni nakubantu abaphumle kakuhle.

Kufuneka kuthathe ixesha elingakanani ukulala?

Isiseko sokulala seSizwe Imizuzu engama-20 ukuvuka uziva uhlaziyekile ukulala ubuthongo icebisa. Ixesha elifanelekileyo lokulala linokwahluka kumntu nomntu, kodwa uninzi lweengcali zifumanisa ukuba xa usukelo lomntu ikukuvuka uhlaziyekile, ixesha lokulalaNdiyavuma ukuba emfutshane ingcono.

Mde i-confectioneryKusenokubakho iingenelo ezithile ngokunjalo. Ngokomzekelo, i-20Uphononongo olwenziwe ngo-19 iziphumo kwi 25, 35 okanye 45 imizuzu. Napkumadoda asebenzayo ngokwasemzimbeni Izibonda ve fatigue kuboniswe ukunciphisa kakhulu iimpawu. Kwakhona kwaphucula ingqalelo yabo kunye nokusebenza komzimba.

Elona xesha lilungileyo lokulala

Ukuze silale Elona xesha lilungileyo lixhomekeke kwizinto ezifana neshedyuli yakho yokulala kunye neminyaka. Kubantu abaninzi, kungcono ukuba ulale kwangethuba emva kwemini. emva ko 3pm ukulalakunokuchaphazela ukulala ebusuku.

Abantwana kufuneka balale kangaphi?

Ngelixa malunga ne-15-20 imizuzu ilungele abantu abadala, amaxesha wokulala iyahluka ngokweminyaka.

Umzekelo, iintsana ezisanda kuzalwa zichitha imini yonke zilele njengoko ukukhula kwazo kufuna amandla amaninzi. Iintsana ezincinci zinokuthatha ixesha elide amaxesha amaninzi emini. kungenzeka ukuba bathathe ikhefu, nto leyo eyilungeleyo impilo yabo.

Abantwana abancinci kunye nabantwana abancinci baya kuqalisa ukuhlakulela ipateni yokulala ezolileyo ngokuhamba kwexesha, kodwa baya kuthatha i-naps embalwa emva kwemini. Ngokomzekelo, malunga neyure phakathi kwemini ukulala ixesha elide banga.

Abakwishumi elivisayo bajamelana nocelomngeni oluninzi olunokubenza bazive bediniwe, njengokutshintsha kwamadlala, amaxesha okufunda nokuqalisa isikolo kwangethuba. Uphononongo luka-2019 lufumana eyona ilungileyo kwabaselula ixesha lokulalaWafumanisa ukuba malunga nemizuzu engama-30-60.

Amaxesha eNap

Abantwana kunye nabantu abadala banezidingo ezahlukeneyo zokulala kwaye ezi ziyaqhubeka zitshintsha ebomini bethu. I-ConfectioneryUkuqonda ukuba kuya kuthatha ixesha elingakanani kuya kuxhomekeka kubungakanani bokulala obufunekayo ngobusuku kunye nokuba ulala kangakanani.

ebantwaneni ixesha lokulala Ingcebiso yayo iyahluka ngokweminyaka, ngolu hlobo lulandelayo:

0 ukuya kwiinyanga ezi-6: Ukulala kabini okanye kathathu emini, nganye ithatha imizuzu engama-30 ukuya kwiiyure ezi-2

6 ukuya kwiinyanga ezi-12: Kabini ngosuku ukusuka kwimizuzu engama-20 ukuya kwiiyure ezininzi ukulala ubuthongo

1 ukuya kwi-3 iminyaka: Ukulala emva kwemini kuthatha iiyure ezi-1 ukuya kwezi-3

Iminyaka emi-3 ukuya kwemi-5: ukulala emva kwemini okuthatha iiyure ezi-1 okanye ezi-2

Iminyaka emi-5 ukuya kweli-12: Akukho mfuneko yokuba balale ubuthongo ukuba bafumana iiyure ezili-10 okanye ezili-11 zokulala ubusuku bonke.

Umntu omdala osempilweni akafuni buthongo kodwa ufanele alale ngemizuzu eli-10 ukuya kwengama-20 okanye alale imizuzu engama-90 ukusa kweli-120 ukuba akalali ngokwaneleyo. ukulala ubuthongo banokuzuza. Iyure enye emva kwemini yabantu abadala ukulalaKukho ubungqina bokuba inokuzuza kubo

Yenziwa Njani Ilekese?

Indlela yokwenza i-candy ubukhulu becala ukulala ubuthongoimisela umgangatho we Ngelixa uthatha i-nap oku kulandelayo kufuneka kuqatshelwe:

Fumana indawo entle

Ungalala naphi na. Uyakwazi ukubeka intloko etafileni. Okanye hlala phantsi. Unako kwakhona ukuthatha ikhefu ebhasini endleleni egodukayo.

yigcine imfutshane 

Oku kubalulekile - imizuzu eyi-15 ukuya kwe-20 yiyo yonke into efunekayo. Okanye ubuncinane imizuzu engama-30. Ukulala ixesha elide kunokukwenza uzive udangele.

phumla emva kwemini

Eli lelona xesha lilungileyo le-nap yamandla phakathi kwe-13:00 kunye ne-15:00 njengoko inqanaba lamandla akho ngokwendalo liye lehla ngeli xesha. ukulala ubuthongoZama ukuyigqiba phambi kwentsimbi ye-16:00 okanye unokuba nengxaki yokulala ebusuku.

Ziziphi iiNzuzo zokulala?

Yandisa ukuphaphama

uphando, qhinga sukulalaIbonisa ukuba inokunciphisa ukukhathala kunye nokwandisa ukuphaphama kwiindawo zokusebenza. Ukuba uneemfuno zokusebenza zeeyure ezingama-24 ukulalakunokuba luncedo ngakumbi.

Iphucula inkumbulo kunye nokufunda

Ukulala eminiKufunyenwe ukuqinisa imemori yemoto ngokuphucula ukusebenza kweendawo ezithile kwingqondo. Ezi lekese nazo zomeleza inkumbulo yendawo enegalelo ekufundeni ebantwini.

Malunga nemizuzu engama-45 ukuya kuma-60 ukulala ubuthongoyafunyanwa ukuphucula inkumbulo ngokuphindwe kahlanu. Kolunye uphononongo, abathathi-nxaxheba abangama-41 bacelwa ukuba bakhumbule amagama athile kunye nezibini zamagama.

Isiqingatha sabathathi-nxaxheba sathatha iyure yokulala ngelixa esinye isiqingatha sibukele ividiyo enye kuphela. Xa kuvavanywa kamva, abantu abenza iilekese yenze ngcono izihlandlo ezihlanu ekukhumbuleni amagama.

yenza ukulalaKufunyaniswe ukuba ihippocampus inokunceda ukudibanisa iinkumbulo.

Inganceda ukulwa noxinzelelo

Izifundo, ezimfutshane i-confectioneryIbonisa ukuba i-ananas inokunciphisa uxinzelelo kwaye ikhulise ukhuseleko lomzimba - ngakumbi kubantu abangalaliyo. Iingcali, sukulalaUkholelwa ukuba kunokunceda ukuphilisa amajoni omzimba kunye ne-neuroendocrine.

ukulala ubuthongoKwakhona kunokuphucula isimo sengqondo, nto leyo enceda ngakumbi ukulwa noxinzelelo.

Ezinye iincwadi zithi ukulala rhoqo kunokulwa noxinezeleko lwegazi kuze kuthintele isifo sentliziyo. Nangona kunjalo, uphando oluninzi kufuneka lwenziwe malunga noku.

ukulala ubuthongo Inokwahluka kwimizuzu eyi-15 ukuya kwengama-30. Ngamanye amaxesha kunokothusa. 

yehlisa uxinzelelo lwegazi

Uphando olutsha lubonisa ukuba ukulala kunciphisa kakhulu uxinzelelo lwegazi. Iziphumo zophononongo ezithiwe thaca kwi-2019 American College of Cardiology Annual Scientific Session zibonisa ukuba ii-nap zasemini zisebenza kanye ekwehliseni amanqanaba oxinzelelo lwegazi njengolunye utshintsho kwindlela yokuphila, njengokunciphisa ityuwa kunye nokusela utywala.

Funda, sukulalayafumanisa ukuba, ngokomyinge, uxinzelelo lwegazi lwehliswa nge-5 mm Hg. Oku kukwathelekiseka nokuthatha iyeza loxinzelelo lwegazi elinedosi ephantsi, elidla ngokuthoba uxinzelelo lwegazi nge-5 ukuya kwi-7 mm Hg.

Ukwehla koxinzelelo lwegazi oluyi-2 mm Hg kuphela kunokunciphisa umngcipheko wokuhlaselwa sisifo sentliziyo ukuya kutsho kwi-10 ekhulwini.

Ziziphi iintlobo zeConfectionery?

Nano confectionery

Kuthatha imizuzwana eyi-10 ukuya kwengama-20. Ingaba oku kunazo naziphi na izibonelelo akukaziwa. Umsebenzi uyaqhubeka kule ndawo.

Ukulala kancinci

Kuthatha imizuzu emi-2 ukuya kwemi-5. Oku kunceda ukuphelisa ukuphuthelwa.

Ilekese encinci

Kuthatha imizuzu emi-5 ukuya kwengama-20. Ukuphucula ukuphaphama kunye nokusebenza kweemoto.

I-Confectionery yokuqala

Kuthatha imizuzu engama-20. Iqulathe izibonelelo zokulala amandla amancinci kunye namancinci. Ikwaphucula inkumbulo yemisipha kunye nenkumbulo yexesha elide.

Ngaba kukho ingozi yokulala?

yenza ukulalaNangona kuye kwaphawulwa ukuba kubonelele ngezibonelelo zempilo ezininzi, kunokubangela iziphumo ebezingalindelekanga kwaye kube neziphumo ezibi kwimpilo yakho ukuba akumiselwanga xesha ngokuchanekileyo okanye ukuba uneemeko ezithile eziphantsi.

Ixesha le-Nap elingaphezu kwemizuzu engama-20 linokubangela ukozela ukuba unikezele kubuvila, kubangele ukuba uzive udangele kwaye udiniwe. Oku kwenzeka xa uvuka kubuthongo obunzulu. Ukuba sele unesifo sokulala, oku kuya kwandisa iimpawu.

Ukulala emva kwexesha kakhulu emini kwenza kube nzima ukufumana ubuthongo obumnandi. Oku kubi ngakumbi kubantu abanengxaki yokuphuthelwa abasele benengxaki yokulala ebusuku.

Ngokutsho kwe-meta-analysis ye-2015, ii-naps zemini ezinde zadibaniswa nomngcipheko ophezulu kakhulu wesifo senhliziyo kunye nokufa okubangelwayo.

Iziphumo zibonise ukuba i-naps yemini emide ngaphezu kwemizuzu ye-60 yayinxulumene nomngcipheko ophezulu wesifo senhliziyo kunye nokufa kuzo zonke izizathu, xa kuthelekiswa nokungabikho kwe-naps. Ubudala, impilo jikelele, kunye nemikhwa yokulala nayo inokuba negalelo.

Iziphumo zokulala kakhulu okanye kancinci kakhulu emzimbeni

ukulala kakhulu okanye kancinci kakhulukunokubangela iziphumo ezibi, kwaye zombini zinokubonisa ingxaki esisiseko.

Ukulala kakhulu kunokukwenza uzive udangele emva kokuba uvuke. Ukulala kakhulu kuye kwadibaniswa nomngcipheko okhulayo weemeko ezininzi, kuquka:

- Isifo sentliziyo

- Ukutyeba

– Uhlobo lwesi-2 seswekile

- ukufa kwangaphambi kwexesha

Ukulala kancinci kakhulu kunokuba neziphumo ezibi empilweni. Ukungalali ngokwaneleyo kubangela ukulala emini kunye nokucaphuka kwaye kunokuchaphazela ukusebenza.

Ezinye iziphumo zokungalali ziquka:

- Ukufumana ubunzima

– Ukonyuka komngcipheko wesifo seswekile, isifo sentliziyo kunye noxinzelelo lwegazi oluphezulu

- isondo esisezantsi

– Umngcipheko wokunyuka kweengozi

- ukukhubazeka kwememori 

– Ubunzima bokugxila