Iyini i-Nap Sleep? Izinzuzo Nezingozi Zokulala

Ucwaningo lwe-NASA, imizuzu engama-40 lala ubuthongoibonise ukuthi ingathuthukisa ukusebenza kwasemini ngama-34% kanye nokuqwashisa ngo-100%.

Ungase uzizwe unesidingo sokuthatha isihlwathi ngesinye isikhathi ntambama. Izifundo ezimbalwa ubuthongoKubonisa ukuthi kungathuthukisa ukuqapha nokusebenza kwengqondo futhi kwenze umuntu akhiqize kakhulu kunangaphambili.

Nokho, ntambama ukudla okunoshukelaUkukusiza uzizwe uqabulekile futhi uqabulekile, kufanele unake amathiphu alandelayo.

Kuyini ukulala kwesihlwathi?

ubuthongoukulala kwesikhashana okwenziwa ukubuyisela ukuphaphama kwengqondo. Ikakhulukazi, kuyindlela enempilo yokwelapha ukuqwasha. Ukulala nje imizuzu eyi-15 ukuya kwengama-20 ngemva kwesidlo sasemini kuzosebenza kahle ekuthuthukiseni ukusebenza kwemoto.

Imizuzu engama-30 kuye kwengama-60 eleleingathuthukisa amakhono okwenza izinqumo, ikhulise inkumbulo nokudala. Imibiko eshicilelwe yi-American Psychological Association, ukudla okunoshukelaUthi kungathuthukisa isikhathi sokusabela nokubonisana okunengqondo ngisho nakubantu abaphumule kahle.

Ukulala kufanele kuthathe isikhathi esingakanani?

I-National Sleep Foundation Imizuzu engu-20 ukuze uvuke uzizwa uqabulekile ubuthongo incoma. Isikhathi esikahle sokulala singase sihluke kumuntu nomuntu, kodwa ochwepheshe abaningi bathola ukuthi lapho umgomo womuntu kuwukuvuka uqabulekile, isikhathi sokulalaNgiyavuma ukuthi okufushane kungcono.

Mude i-confectioneryIngase futhi ibe nezinzuzo ezithile. Ngokwesibonelo, 20Ucwaningo olwenziwe ngo-19 imiphumela emizuzwini engama-25, engama-35 noma engama-45. isihlwathiemadodeni asebenza ngokomzimba izinhlungu ve ukukhathala kuboniswe ukunciphisa kakhulu izimpawu. Kuphinde kwathuthukisa ukunaka kwabo nokusebenza ngokomzimba.

Isikhathi esingcono kakhulu sokuthatha isihlwathi

Okokulala Isikhathi esingcono kakhulu sincike ezintweni ezingazodwana ezifana neshejuli yakho yokulala neminyaka. Kubantu abaningi, kungcono ukuthatha isihlwathi ekuseni kakhulu. ngemva kuka 3pm elelekungase kuthinte ukulala ebusuku.

Izingane kufanele zilale kangaki?

Ngenkathi imizuzu eyi-15-20 ilungele abantu abadala, izikhathi zokulala kuyahlukahluka ngeminyaka.

Isibonelo, izingane ezisanda kuzalwa zichitha isikhathi esiningi sosuku zilele njengoba ukukhula kwazo kudinga amandla amaningi. Izingane ezincane zingase zithathe isikhathi eside izikhathi eziningana phakathi nosuku. kungenzeka bathathe isihlwathi, okuyinto enhle empilweni yabo.

Izingane ezisacathula nojahidada zizoqala ukwakha iphethini yokulala ethule ngokuhamba kwesikhathi, kodwa zisazothatha isihlwathi santambama ezimbalwa. Ngokwesibonelo, cishe ihora phakathi nosuku ukulala isikhathi eside bangakwazi.

Intsha ibhekana nezinselele eziningi ezingabenza bazizwe bekhathele, njengokushintsha kwamahomoni, izikhathi zokufunda nokuqala isikole kusenesikhathi. Ucwaningo lwango-2019 luthola okungcono kakhulu entsheni isikhathi sokulalaWathola ukuthi cishe imizuzu engama-30-60.

Izikhathi Zokulala

Izingane kanye nabantu abadala banezidingo ezahlukene zokulala futhi lezi ziyaqhubeka nokushintsha phakathi nokuphila kwethu. I-ConfectioneryUkuqonda ukuthi kuzothatha isikhathi esingakanani kuzoncika ekutheni kudingeka ukulala okungakanani ngobusuku ngabunye nokuthi ulala kangakanani.

ezinganeni isikhathi sokulala Izincomo zayo ziyahlukahluka ngokweminyaka, kanje:

Izinyanga ezi-0 kuye kweziyi-6: Ukulala okubili noma kathathu emini, ngakunye kuthatha imizuzu engama-30 kuye kwamahora ama-2

Izinyanga ezi-6 kuye kweziyi-12: Kabili ngosuku kuthatha imizuzu engama-20 kuya emahoreni ambalwa ubuthongo

Iminyaka engu-1 kuye kwemi-3: Isihlwathi santambama esithatha amahora angu-1 kuya kwangu-3

Iminyaka emi-3 kuye kwemi-5: isihlwathi santambama esithatha amahora angu-1 noma ama-2

Iminyaka emi-5 kuye kweyi-12: Asikho isidingo sokulala kancane uma bethola amahora okulala ayi-10 noma angu-11 anconyiwe ngobusuku ngabunye.

Umuntu omdala ophile kahle akakudingi ukulala kodwa kufanele alale imizuzu engu-10 kuya kwengu-20 noma alale imizuzu engu-90 kuya kwengu-120 uma encisha ubuthongo. ubuthongo angazuza. Ihora elilodwa ntambama abantu abadala abadala eleleKunobunye ubufakazi engazuza kubo

Wenziwa Kanjani Uswidi?

Indlela yokwenza uswidi ikakhulukazi ubuthongoinquma ikhwalithi ye Ngenkathi ethatha isihlwathi okulandelayo kufanele kuqashelwe:

Thola indawo enhle

Ungakwazi ukuthatha isihlwathi noma yikuphi. Ungabeka ikhanda lakho phezu kwetafula. Noma hlala esihlalweni sakho. Ungase futhi uthathe isihlwathi ebhasini endleleni eya ekhaya.

yigcine ibe mfishane 

Lokhu kubalulekile - imizuzu eyi-15 kuye kwengama-20 kuphela okudingekayo. Noma okungenani imizuzu engama-30. Ukulala isikhathi eside kungakwenza uzizwe uvilapha.

thatha isihlwathi ntambama

Lesi isikhathi esingcono kakhulu sokulala amandla phakathi kuka-13:00 no-15:00 njengoba izinga lamandla akho lehla ngokwemvelo ngalesi sikhathi. ubuthongoZama ukuyiqeda ngaphambi kuka-16:00 noma ungase ube nenkinga yokulala ebusuku.

Yiziphi Izinzuzo Zokulala?

Yandisa ukuqapha

ucwaningo, amasu ungalaliKubonisa ukuthi kunganciphisa ukukhathala futhi kwandise ukuqapha ezindaweni zokusebenza. Uma unezidingo zokusebenza zamahora angama-24 elelekungaba usizo ngokukhethekile.

Ithuthukisa inkumbulo nokufunda

Ukulala ebusukuKutholwe ukuqinisa inkumbulo yemoto ngokuthuthukisa ukusebenza kwezindawo ezithile ebuchosheni. Lamaswidi aphinde aqinise inkumbulo yendawo enomthelela ekufundeni kubantu.

Cishe imizuzu engama-45 kuya kwengama-60 ubuthongokwatholakala ukuthuthukisa inkumbulo ngokuphindwe kahlanu. Kolunye ucwaningo, ababambiqhaza abangama-41 bacelwa ukuba bakhumbule amagama athile namapheya amagama.

Ingxenye yabahlanganyeli ithathe isihlwathi ihora kuyilapho enye ibukele ividiyo eyodwa kuphela. Lapho ihlolwa kamuva, abantu abenza uswidi wenza kangcono izikhathi ezinhlanu ekukhumbuleni amagama.

yenza isihlwathiKutholwe ukuthi i-hippocampus ingasiza ukuhlanganisa izinkumbulo.

Kungasiza ukulwa nengcindezi

Izifundo, isikhashana ukudla okunoshukelaKubonisa ukuthi uphayinaphu ungadambisa ingcindezi futhi uqinise amasosha omzimba - ikakhulukazi kubantu abangalali kahle. Ochwepheshe, ungalaliUkholelwa ukuthi kungasiza ukuphulukisa amasosha omzimba kanye nezinhlelo ze-neuroendocrine.

ubuthongoKungase futhi kuthuthukise imizwa, okusiza ngokuqhubekayo ukulwa nokucindezeleka.

Eminye imithombo ithi amahora avamile okulala angalwa nomfutho wegazi ophakeme futhi avimbele isifo senhliziyo. Nokho, ucwaningo olwengeziwe ludinga ukwenziwa kulokhu.

ubuthongo Kungahluka kusuka kumaminithi angu-15 kuya kwangu-30. Kwesinye isikhathi ngaphandle kwalokho kungamangaza. 

kwehlisa umfutho wegazi

Ucwaningo olusha lubonisa ukuthi ukulala kancane kwehlisa kakhulu umfutho wegazi. Imiphumela yocwaningo eyethulwe ku-2019 American College of Cardiology Annual Scientific Session ikhombisa ukuthi ukulala kwasemini kusebenza kahle ekwehliseni umfutho wegazi njengezinye izinguquko zokuphila, njengokunciphisa usawoti notshwala.

Funda, ungalaliithole ukuthi, ngokwesilinganiso, umfutho wegazi wehliswa ngo-5 mm Hg. Lokhu kuphinde kuqhathaniswe nokuthatha imithi yomfutho wegazi enedosi ephansi, evamise ukwehlisa umfutho wegazi ngo-5 kuya ku-7 mm Hg.

Ukwehla komfutho wegazi okungu-2 mm Hg nje kunganciphisa ingozi yokuhlaselwa yinhliziyo ngamaphesenti afinyelela kwayi-10.

Yiziphi Izinhlobo ze-Confectionery?

I-Nano confectionery

Kuthatha imizuzwana eyi-10 ukuya kwengama-20. Ukuthi lokhu kunezinzuzo yini akwaziwa okwamanje. Umsebenzi uyaqhubeka kule ndawo.

Isihlwathi esincane

Kuthatha imizuzu emi-2 ukuya kwemi-5. Lokhu kusiza ukuqeda ukuqwasha.

Uswidi omncane

Kuthatha imizuzu emi-5 ukuya kwengama-20. Ithuthukisa ukuqapha nokusebenza kwemoto.

I-Confectionery yoqobo

Kuthatha imizuzu engu-20. Iqukethe izinzuzo zokulala kwamandla amancane namancane. Iphinde ithuthukise inkumbulo yemisipha kanye nenkumbulo yesikhathi eside.

Ingabe kukhona okubi ngokuthatha isihlwathi?

yenza isihlwathiNakuba kuye kwaphawulwa ukuthi inikeza izinzuzo eziningi zezempilo, kungabangela imiphumela engemihle futhi kube nemiphumela engemihle empilweni yakho uma kungahlelwanga isikhathi ngendlela efanele noma uma unezimo ezithile ezicashile.

Isikhathi sokulala esidlula imizuzu engu-20 singabangela ukozela kunqotshwe ubuvila, kukwenze uzizwe uvilapha futhi ukhathele. Lokhu kwenzeka uma uvuka ebuthongweni obukhulu. Uma usuvele unokuqwasha, lokhu kuzokwandisa izimpawu.

Ukulala sekwephuze kakhulu emini kwenza kube nzima ukuthola ubuthongo obuhle. Lokhu kubi nakakhulu kubantu abanenkinga yokuqwasha asebevele benenkinga yokulala ebusuku.

Ngokusho kokuhlaziywa kwe-meta ka-2015, ukulala okude kwasemini kwakuhlotshaniswa nengozi enkulu kakhulu yesifo senhliziyo nemithambo yegazi kanye nokufa okuyimbangela.

Imiphumela yabonisa ukuthi ukulala kwasemini okungaphezu kwemizuzu engu-60 kwakuhlotshaniswa nengozi enkulu yesifo senhliziyo nokufa kuzo zonke izimbangela, uma kuqhathaniswa nokungalali. Iminyaka yobudala, impilo evamile, nemikhuba yokulala nakho kungase kube nendima.

Imiphumela yokulala kakhulu noma okuncane kakhulu emzimbeni

ukulala kakhulu noma okuncane kakhulukungabangela imiphumela emibi, futhi kokubili kungase kube inkomba yenkinga ewumsuka.

Ukulala kakhulu kungakwenza uzizwe uvilapha isikhathi eside ngemva kokuvuka. Ukulala ngokweqile kuye kwahlotshaniswa nengozi eyengeziwe yezimo eziningi, okuhlanganisa:

- Isifo senhliziyo

- Ukukhuluphala ngokweqile

– Isifo sikashukela sohlobo 2

- ukufa ngaphambi kwesikhathi

Ukulala okuncane kakhulu kungase kube nenani lemiphumela emibi yezempilo. Ukungalali ngokwanele kubangela ukulala emini nokucasuka futhi kungaphazamisa ukusebenza.

Eminye imiphumela yokuqwasha ihlanganisa:

- Ukuthola isisindo

– Ayanda amathuba okuba nesifo sikashukela, isifo senhliziyo kanye nomfutho wegazi ophakeme

– ucansi oluphansi

- Ukwanda kwengozi yezingozi

- ukukhubazeka kwenkumbulo 

- Ubunzima bokugxila