Ukubaluleka kokulala kobomi obonwabileyo nobusempilweni akunakujongelwa phantsi.
wenzeni xa umyeni wakho engasakufuni
Mhlawumbi uyazi ukuba kunjani ukuvuka udiniwe kwaye ujongane nemini kwindawo yokulala-yokuhluthwa njenge zombie.
Inzima… inzima ngokwenene.
Nangona kunjalo, umhlaba yindawo exakekileyo kwaye kubonakala njengeyona ndlela yokuhamba phambili-okanye ukophuka ngamanye amaxesha-kukuyeka iiyure zokulala ukuze wenze okungakumbi.
Ngelishwa, umzimba womntu ufuna ukulala okuqhelekileyo, okusemgangathweni ukuze uzigcine.
Umntu onengxaki yokuphulukana nokulala ixesha elide, unokufumana iingxaki ezongezelelekileyo ngokwasemzimbeni nangokwasemzimbeni.
Ukungabikho kokulala kunokumenza umntu eguqukayo , zichaphazele kakubi iimvakalelo zabo kunye neemvakalelo, kwaye zithintele ukubanakho kwabo ukumelana noxinzelelo kunye izakhono zokucinga ezinzulu .
Iya kufikelela nefuthe elibi zonke iinkalo zobomi bomntu.
Kodwa ufuna ukulala okungakanani?
Masifumanise…
Amanqanaba amane okulala
Oososayensi bahlula ukulala ngokwamanqanaba amane alinganiswayo ahlukaniswe nokusetyenziswa kwe-electroencephalogram (EEG).
Baye balinganisa i-brainwave amplitudes kunye nobuninzi babathathi-nxaxheba abaleleyo, kwaye bazidibanisa nezinye iimpawu zebhayoloji ukunceda ukumisela xa ingqondo ishukuma ngenqanaba lokulala.
Nantsi into abayifumeneyo.
Inqanaba 1-Ukulala okungKhanyiyo kwe-REM
Inqanaba 1 lelona nqanaba lilula lokulala.
Umntu unokuvuswa ngokulula kwaye angene aphume ebuthongweni.
Amehlo adla ngokuhamba kancinci kwaye nomsebenzi wemisipha uyacotha.
Kule nqanaba apho abantu bahlala befumana ukuxhamla kwemisipha engalindelekanga kunye nemvakalelo yokuwa enokubenza bavuke.
Inqanaba 2-Ukulala okungKhanyiyo kwe-REM
Njengokuba umntu etshintshela kwiNqanaba 2, intshukumo yabo yamehlo iyakuma ngelixa iingqondo zihamba kancinci.
Ingqondo iya kuthi maxa wambi ivelise ukugqabhuka kwemisebenzi ngendlela yamaza engqondo akhawulezayo.
Ubushushu bomzimba womntu buyehla kwaye ukubetha kwentliziyo yakhe kuyehla njengoko umzimba uzilungiselela ukungena kubuthongo obunzulu.
Inqanaba lesi-3 -Ingaphandle kwe-REM Ukulala nzulu
Inqanaba 3 linqanaba lokuqala le 'Slow Wave Sleep' (SWS), okanye ukulala kwe-delta.
Ukulala kweDelta kuvela kwigama lalo kwiimpawu zokuphakama okuphezulu kunye nokuhamba kancinci okwaziwa ngokuba ngamaza e-delta.
Le mijikelo ibonelela ngokulala okuphumla kuwo onke amabakala.
Abantu abalele kancinci abangafikeleliyo kula manqanaba banokulala ubusuku bonke kodwa hayi baziva bephumle okanye bephaphile xa bevuka . Banokuba nexesha elinzima lokuqalisa nje ukuba baqale ukuvuka.
Umntu okweli nqanaba lokulala uza kuba nzima ngakumbi ukuvusa kwaye unokulala ngengxolo okanye ingxolo enkulu kunye nentshukumo ethile.
Umntu ovuswe kwiSigaba 3 sokulala uya kufumana ubunzima bokuqonda kwaye abe nexesha elinzima lokutshintsha aye kwimeko yokuvuka.
Ikwalinqanaba lokulala apho umntu kunokwenzeka ukuba afumane izinto ezinje ngokulala ebhedini, uloyiko lasebusuku, ukulala, okanye ukulala uthetha.
Ezi ndlela zokuziphatha zibizwa ngokuba zii-parasomnias. Zidla ngokwenzeka ngexesha apho ingqondo itshintsha isiya kwi-non-REM iye kwi-REM yokulala.
Izazinzulu ngaphambili zazikholelwa ukuba eli yayilixesha lokuthula nokuzola komntu oleleyo, kodwa oku kwafumanisa ukuba ayiyonyani.
Ingqondo iyasebenza ngoku njengoko iqhubeka ngokugcina nokulungiselela umzimba umhla ozayo.
Izazinzulu eziqhuba izifundo zokulala zichonge ukuba inqanaba lesi-3 lokulala kwe-delta sisinyanzelo. Bafikelele kwesi sigqibo emva kokubona ukuba ingqondo izakuzama ukubuyela kubuthongo obucothayo bokuphazamiseka ukuba iphazanyisiwe ngeli nqanaba (nangona kungasoloko kuphumelela).
REM Ukulala
Inqanaba lokugqibela kukulala kwe-REM (Ukuhamba kwamehlo okukhawulezayo). Linqanaba apho umntu aphupha khona.
Wonke umntu uyaphupha, nangona bengenakukhumbula okanye babe nexesha elinzima kakhulu ukubakhumbula.
Kulula kakhulu kubantu abaphaphama ngexesha lokulala kwe-REM ukuba bakhumbule amaphupha abo.
Yahlukile ngokwasemzimbeni nakwamanye amanqanaba okulala kwezo zihlunu zingashukumiyo, ukuphefumla akuqhelekanga, kodwa i-EEG ibonisa iipateni ngokungathi umntu uvukile.
Inqanaba lentliziyo lomntu kunye noxinzelelo lwegazi luya kunyuka njengoko bengena kwaye baqhubeke nokulala kwe-REM.
Oososayensi bacinga ukuba ukukhubazeka kwemisipha ngexesha lokulala kwe-REM kunokuba sisiphumo sendaleko eyenzelwe ukugcina abantu ukuba bangazenzakalisi kwimisebenzi yokuzibandakanya njengoko belele.
Amehlo ahlala evaliwe, kodwa ahamba ngapha nangapha njengoko umntu oleleyo enengxaki yokusebenza kwengqondo kunye nokuphupha okwenzeka kuphela ngeli nqanaba.
Ukuphefumla komntu kunokuba nzulu, kukhawuleze, kwaye kungaqhelekanga.
Olunye ulwazi olubalulekileyo lokulala (inqaku liyaqhubeka ngezantsi):
- Izinto ezili-14 ekufuneka uzenzile ngaphambi kokulala eziya kukufaka kubuthongo obunzulu, obunokuphumla
- Ungawa njani xa ulele ngokukhawuleza: Iindlela ezi-8 zokuKhukuliswa kwexesha lokuRekhoda
- Ukulala kuyichaphazela njani imood (kwaye kungenjalo) kunye nento onokuyenza ngayo
- Iingoma ezingama-20 eziPhambili zokuLala ulele: Uluhlu lokuDlalwayo lokulala
Inkqubo yokulala
Umjikelo wokulala lixesha elithathayo ukuze umntu atshintshe kumanqanaba ahlukeneyo okulala, kodwa umntu akapheleli nje kutshintsho oluvela kwiNqanaba 1 ukuya kwi-REM.
Endaweni yoko, umjikelo wokulala ojongeka njengoku: Inqanaba loku-1 (ukukhanya) -Ibanga lesi-2 (ukukhanya) -Ibakala lesi-3 (ubunzulu) -Ibakala lesi-2 (ukukhanya) -Ibanga loku-1 (ukukhanya) -I-REM.
Lowo ulalayo ubuyela kwiNqanaba 1 emva kwe-REM kwaye umjikelo uqala kwakhona.
Njengoko ubusuku buqhubeka, umntu uya kuchitha ixesha elininzi elele kwi-REM kunye nexesha elincinci kwiNqanaba 3.
Umjikelo wokuqala wokulala uya kuba phakathi kwemizuzu engama-70 ukuya kweli-100. Le mijikelo ilandelayo iya kunyuka ngobude, ngomndilili we-90 ukuya kwi-120 yemizuzu kumjikelo ngamnye.
Umndilili wokulala uya kuba namaxesha okulala amathathu ukuya kwemihlanu ubusuku bonke.
Umjikelo wokuqala we-REM unokuba mfutshane njengemizuzu elishumi, ngelixa umjikelo ngamnye olandelayo ufikelela kwiyure.
Ubunzulu kangakanani kunye nokulala kwe-REM Ngaba uyayidinga ebusuku?
Inani lokulala okunzulu kunye nokulala kwe-REM umndilili weemfuno zabantu abadala kuya kuba malunga ne-20-25% yabo yokulala bebonke, kuxhomekeke ekubeni balala iiyure ezingakanani.
Ngeeyure ezisi-7, oko bekuya kuba malunga nemizuzu engama-84 ukuya kweli-105. Ngeeyure ezili-9, oko bekuya kuba malunga nemizuzu eli-108 ukuya kweli-135.
Abantu bahlala befuna ukulala kancinci njengoko bekhula, nto leyo eya kubangela ukuba umndilili utshintshe.
Umndilili wabantu abadala ufuna iiyure ezi-7-9 zokulala ebusuku. Nje ukuba umntu adibanise ngaphantsi kweeyure ezisi-7 zokulala ebusuku, baqala ukuba neziphumo ezibi kwimpilo yabo kwaye Ubukrelekrele bengqondo .
Ndazi Njani Ukuba Ndilala ngokwaneleyo?
Umntu ophakathi kufuneka akwazi ukusebenza ngaphandle kwesidingo sokulala ngexesha losuku lwabo.
Ukozela okukhulu ngelixa usebenza okanye uqhuba, ufuna ukulala ngenjikalanga, uziva ukonqena imini yonke, okanye ukukhukuliseka xa usenza omnye umsebenzi zizimpawu ezilungileyo zokuba ungalali ngokwaneleyo.
Abantu abanobunzima bokuvuka kunye nokuvuka ebhedini kusasa okanye abalele kwimizuzu embalwa yokulala nabo banokulala ubuthongo.
Iziphumo ezingalunganga zokungalali zininzi….
Ukungalali kwandisa ukonwaba, ithuba loxinzelelo, ukudinwa, ukonqena, kuthintela amajoni omzimba, kunye nokuphazamisa ukufunda kunye nengqondo.
Yonyusa ubunzima ekujonganeni noxinzelelo nasekulawuleni iimvakalelo, iyenza buthathaka inkqubo yomzimba yokuzikhusela, iququzelele ukugula okungaphezulu komzimba, ukutyeba ubunzima, ukubona izinto ezingekhoyo kunye nokudideka.
Ikonyusa umngcipheko wokugula ngokwasemzimbeni kubandakanya isifo somhlaza, isifo seswekile, uxinzelelo lwegazi kunye nemivumbo.
Umntu olala uphazanyiswe kukungafikeleli kwezona ndawo zinzulu, nokubuyisela kumjikelo wokulala.
Nangaliphi na ixesha umntu evuka ngokupheleleyo, ingqondo yabo kufuneka iqale umjikelo wonke. Ukulala okuphukileyo kubi ngokubi-kwaye ngamanye amaxesha kubi kakhulu-kunokuba ungalali kwaphela.
Ingaphulwa yimisindo yangaphandle, ishiye umabonwakude okanye umculo, iqondo lobushushu elingonwabisiyo, izilwanyana zasekhaya, abantwana abavukayo, okanye imiba yezempilo yengqondo ethintela umntu ukuba afikelele kula manqanaba anzulu okulala.
Ngaba Kubalulekile Xa Ndilele?
Ukuza kuthi ga ngoku sixoxe ngendlela iSigaba 3 sokungalali ngobunzulu ubuthongo obunokubuyisela kwimeko yesiqhelo kwaye njengoko ubusuku buqhubeka, le nxalenye yomjikelo wokulala iyancipha ngenxa yokulala kweREM.
Oku kunokuba nakho, ke, ukuphendula ngobulumko obudala-ukuba iyure nganye yokulala ngaphambi kwaphakathi kobusuku ixabisa ezimbini emva kobusuku.
Ngelixa ingeyonyani ngokungqongqo (umyinge we-2: 1 ukhutshiwe kumoya ocekeceke), ixesha lokulala kwangoko kunokuba luncedo kukuziva uhlaziyekile kuza kusasa.
Kwi Inqaku leMagazini yexesha , Ugqirha Matt Walker, intloko yeLala yokuLala kunye ne-Neuroimaging Lab kwiYunivesithi yaseCalifornia, eBerkeley, ucebisa ukuba ukuya kulala ngexesha elithile phakathi kwentsimbi yesi-8 ebusuku nasezinzulwini zobusuku kufanele kunike ingqondo nomzimba lonke iSigaba 3 sokulala esikudingayo.
Kungenxa yokuba, njengoko inqaku lisitsho, 'Ukutshintsha kokulala ngaphandle kwe-REM kwenzeka ngamanye amaxesha ebusuku nokuba ulala nini.'
Kodwa kukho umahluko ongenakuphepheka malunga nokuba abantu baqala nini ukuziva bediniwe. Abanye abantu ngokwenene zii-lark zakusasa, ngelixa abanye zizikhova zasebusuku, kwaye baya kuba namava okulala ngamaxesha ahlukeneyo.
Kwaye ixesha lokulala lomntu liya kutshintsha njengoko bekhula. Abantwana abancinci badinga ixesha lokulala elikudala kakhulu kunabantu abadala, kodwa nje ukuba bafikelele kubudala beekholeji, baya kufumanisa ukuba abaziva bediniwe kude kube kufutshane nelixa lobusuku.
Ngaphandle kwale minyaka, ixesha lomntu lokulala ngokwendalo liya ngokuthe ngcembe kwakhona.
Ewe, kubalulekile xa ulele. Ngokufanelekileyo, uyakuyithemba imiqondiso akunikwa ngumzimba wakho kwaye ufumane ixesha elifanelekileyo kwindawo ethile phakathi kwentsimbi yesi-8 ukuya ezinzulwini zobusuku.
Ukulala yinxalenye ebalulekileyo yokugcina impilo yomntu yasemzimbeni nasengqondweni.
Yenze iphambili.
Ngokuqinisekileyo kufanelekile ukuba ube nexesha lokudibana nogqirha ukuba kunzima ukulala ebusuku.
Izalathiso:
http://healthysleep.med.harvard.edu/healthy/science/what/sleep-patterns-rem-nrem
https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Understanding-Sleep
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