Kubaluleka kokulala komzimba womntu


Phantse isiqingatha sobomi bethu sichitha ephupheni. Ngoko ke, akunakwenzeka ukunyanisela ukubaluleka kokulala komzimba womntu. Ukulala ubuninzi bezintandokazi ebusuku. Ewe, ngoku, ukuba unqwenela, ubusuku bobusuku bunokulungiswa njengemini: umsebenzi, ivenkile, ukudlala imidlalo okanye imisebenzi yasekhaya, udlale kwiiklabhu nakwiimabhayisikobho. Kodwa ngaba umntu unokutshintsha imini nobusuku kwiindawo (ngelixa egcina imeko efunekayo yokuhamba) ngaphandle kokulimaza impilo yakhe? Iingcali zithi: akunjalo!

Umntu isilwanyana sosuku. Oku kubonakaliswa yinyaniso engenakuphikiswa - asikwazi ukubona ebumnyameni. I-Nyctalopia (ukukwazi ukubona ebumnyameni obuninzi) iphethwe ngumntu oyishumi kuphela elineshumi eluntwini lonke. Ukongezelela, ukuphuhliswa kwezinto ezithile eziyimfuneko kunye ezingenakudalwa (umzekelo, i-vitamin D, ejongene nokukhula okuqhelekileyo kunye nokulinganisela kwengqondo) iveliswa emzimbeni kuphela ngoncedo lwelanga. Kwindlela yokuziphendukela kwemvelo, intliziyo, imiphunga, kunye nenkqubo yokugaya inyama yaqeqeshwa ukuba iphendule imini nobusuku ngendlela echanekileyo. Yintoni eyenzeka kuthi ebusuku ngobumnyama obumnyama?

Ukutshintsha kweHormonal.

Ingqalelo ngokukodwa ekutshintsheni kwithuba lomhla yinkqubo ye-endocrine. Ngokomzekelo, i-pancreas ivelisa i-insulin ngokukhawuleza emini, kwaye ebusuku-ihomoni ekhuthaza ukuphumla nokulala-somatostatin. Ukuba uhlala uphapheme ebusuku, kwaye ulala emini, ukuveliswa kwehomoni kuya kutshalwa kwakhona. Kodwa kuphela. Ngoko ke, umgangatho wobuthongo bemini (kunye nokubamba ubusuku bezondlo) kuya kuba nzima nakakhulu ngokwemigqaliselo yangaphandle (ukukhanya, ingxolo), kodwa nangokwemigangatho yezinto eziphilayo.

Ama-hormone "abuthongo" afunyaniswe yizenzululwazi nje kutshanje. Kwama-70s, amaMerika afumene i-melatonin yezinto, ezifihliwe yingqondo ukuze zicwilise umzimba ngokulala. Kuphela ngasekupheleni kweminyaka engama-90 bafumanisa i-antithinis-orexin, ejongene nokuvuka kunye nesondlo esinempilo, kwaye bafunda nokuyikhusela ngamachiza xa kunokungasebenzi kakubi kwisigqi sokuvuka.

Ngokwe-melatonin, kwiminyaka yakutshanje uyaqhubeka ebamangalisa abaphandi. Kuvela ukuba ngaphandle kwe-sedative nayo ine-antioxidant, i-anti-aging properties, kwaye ngaphandle koko, iqinisa amandla omzimba kwaye ilwa neengqambela zesifo somhlaza! Ixhaswe ngeenkulungwane, i-formula "yokulala-nayo yonke into iya kudlula" kukuba, njengoko yavela, isekelwe kwimpembelelo yokuphucula impilo ye-melatonin. Umxholo wale hormone emangalisayo kwigazi uxhomekeke kwixesha lemihla - ngobusuku ukugxininiswa kwanda kwimizuzu engama-4-6, kufinyelela kwinqanaba phakathi kobusuku kunye nentsimbi yesithathu ekuseni.

Iqela "leepilisi zangaphakathi zokulala", eliveliswe libhubhorari lethu langaphakathi, livaliwe yi-hormone serotonin kunye ne-amino acid tryptophan, inxaxheba kwiinkqubo ezininzi ezibalulekileyo zangaphakathi. Ukungabikho kwabo kunokuchaphazela kakhulu umgangatho wobuthongo.

Imenyu yokulala.

Ngethamsanqa, kukho uluhlu olupheleleyo lwemiveliso equkethe i-melatonin kunye ne-tryptophan kunye negalelo ekuvelweni kwe-serotonin. Wonke umntu uyazi iziphakamiso zabafundi bezilwanyana (ungadli emva kwe-18.00, ukuba ufuna ukugcina iifom zincinci) kusekelwe kwi-biorhythms. Ukuqala ngentsimbi yesithandathu kusihlwa ngeeyure ezingama-4 ukunyusa kwe-digestive kuyancipha, ukwenzela ukuba emva kwe-22.00 kuya kukhangela ukuya kutsho ezisixhenxe ekuseni, xa ixesha lifika ngenxa yokusebenza kwesisu, kulandelwa i-pancreas. Kodwa, ukuba awukwazi ukulala, akulona ulwaphulo-mthetho ukutshintsha i-hypnotic ekhuthazwa ngugqirha olungileyo ngemveliso yemvelo. Kukho nakwezinye izinto ezikude kakhulu ukuba zibandakanye rhoqo kwisidlo sakusihlwa kuloluhlu:

Ubhanana. Babizwa ngokuba "nokulala amapilisi elukhumbeni." Gqugquzela umveliso we-serotonin kunye ne-melatonin, iqukethe i-potassium, kunye ne-magnesium, enceda ukuzinzisa imvakalelo nokuphucula izihlunu.

Ubisi. Umanyano ophumeleleyo we-tryptophan kunye ne-calcium, encedisa ubuchopho tryptophan njenge-assimilate. Kubantwana abaninzi, ubisi olufudumele kunye nobusi yiyona ipilisi yokulala. Kutheni ungathathi umzekelo kubo?

Inyama ye-turkey, i-almondi kunye neenkonkxa zephayini, isonka esipheleleyo sezonka. Iimveliso zikhokeli kumxholo we-tryptophan, kunye namazambane aphekiweyo afumana izinto eziphazamisa ukufana nokucwangciswa kwale mfuneko yaminodi ebalulekileyo.

Isixa esincinci se-glucose (ngendlela yobusi okanye i-jam) siya kunceda ukukhusela i-orexin ngokweqile, ukusikhusela ukuba sikhuphe kwaye silale. Musa nje ukuthwala! Inani elikhulu elimnandi libonwa yingqondo njengombonakalo kumjikelezo omtsha wokusebenza!

Sebenza ephupheni.

Iingcaphephe zincoma ukunikela ingqalelo ngokukhethekileyo ekuziphatheni komzimba ebusuku: ukuhamba rhoqo ebusuku kwindlu yangasese kungabonisa ukusilela kwezintso eziphuhlisayo, kunye nokuphindaphinda ubuhlungu busika kunoma yiphina inxalenye yomzimba (nangona ungazikhumbuli ngosuku), phambi kokuba kukho nawuphi na uhlolisiso, ukucebisa ugqirha.

Ngemva kwemini, ingqondo inezinto ezininzi eziphazamisayo: ingxolo, ukukhanya, ingqondo yengqondo okanye umzimba. Ebusuku, iimeko ezikhethekileyo zenziwe. Iziko zengqiqo ziguqulelwe kwisimo esingenanto ukwenzela ukubonelela ngemisebenzi emibini ebalulekileyo: inguqu "yokuhlaziywa" kwengqondo yazo zonke iziko zangaphakathi kunye nokuhlanjululwa komzimba. Ukuguquka kwexesha kunciphisa, uxinzelelo lwegazi luyancipha (ukuba ngenxa yezizathu ezithile oku kungenzeki, ukuguquka kokulala kubonakala kunzima), umsebenzi wokugaya ukutya usondela kwi-zero. Yintoni na ngeli xesha isebenza ngamandla ngokupheleleyo?

Iingongoma ziphantse igosa eliyinhloko "ebusuku". Oku kuchazwa nokuba ngumzimba womzimba ngexesha lokulala: xa siqamba amanga, igazi lihamba ngokukhawuleza kwinqanaba lomqolo ongaphantsi, ngoko ke kwiintso. Ngelo xesha, bona msebenzi obaluleke kakhulu: ukucwangcisa nokususa emzimbeni zonke izinto ezingadingekile. Kodwa kungekhona kuphela. Ngokusebenza kakuhle kweentso, uxinzelelo lwegazi kunye nokwakheka kwe-calcium (kwaye ke, i-state ye-bone system) ixhunyiwe: ebusuku ebusuku iinkozi zikhupha ngokuthe tye i-calcitamin ye-hormone, iqinisa i-skeleton kwaye inceda ukunqoba imiphumo yoxinzelelo lwemihla. Ukuze kungabikho ukunyusa umthwalo kwizintso, ngokugqithiseleyo (ngokukodwa ngokuhlwa) ukusetyenziswa kwetyuwa kufuneka kugwenywe, ubuncinci ukuhlanganiswa kweetyuwa kunye neelwelo. Ngaphandle koko, kwizame zokuhlangabezana nale nkcukacha, inkqubo ye-excretory iya kufuna uncedo oluvela entliziyweni, ngokungaqinisekiyo iholele ekulahlekeni kokulala. Uya kwandula uzive unenkathazo yokulala, uvame ukuvuka ebusuku.

Ndifuna ukulala.

Ubuthongo obuhle kunye nokuphulukisa ngokwenene buyakwazi ukubonakalisa izibonakaliso ezintathu:

• inkqubo yokulala-ngokukhawuleza kwaye kulula;

• akukho ziphakamiso zomsuku ophakathi;

• Vuka ekuseni-ezamahala kunye nelula ngomnqweno wokuhamba kwaye ucinge ngentshiseko.

Ngelishwa, phantse i-90% yabantu abadala basezidolophini "abayizicima" ukuya kwindawo enye okanye izinto eziliqela kanye. Izizathu eziphambili zezi zinto: ukuhamba okukhulu kolwazi, ukwanda komsindo, ukunyamezela nokunyamezela, ukusetyenziswa kakubi kwezinto ezinomdla. Izinto ezinobungozi kakhulu zi:

Ukusetyenziswa kwezinto eziqukethe i-caffeine. Iphelisa inkqubo yokuqhawula, kwaye ingqondo ayikwazi ukuzitshintsha.

Iiseshoni ze-intanethi ezide. Umsebenzi wexesha elide kwikompyutha (ingakumbi kwinkqubo yokukhangela) yenza kube nzima ukuba umzimba ulale. Oku kubangelwa ukuba ingqondo ifumana umthamo owongezelelweyo wolwazi, okufuneka usebenze. Ama-receptors of perception avutha, kwaye umntu uhlala kwisigaba esisebenzayo ixesha elide.

Utywala. Kuyinto ekhethekileyo ukuvimba isenzo senani lezinto eziyimfuneko nje ukuba zitshintshwe ngokuqhelekileyo. Oku kuphazamisa ukuvuswa rhoqo. Utywala luphazamisa inkambo eqhelekileyo kunye nokutshintshwa kwazo zonke izigaba zokulala, ukucima umjikelezo oqhelekileyo wengqondo yengqondo.

Indlela yokuzisa iphupha elisondeleyo kwimeko efanelekileyo?

Kunceda kakhulu ukudala nokugqithisa ngokuqhelekileyo isithethe esandulelayo: ukuhamba okufutshane kwindawo ephumlileyo, isitya okanye ibhafu lokushisa okukhululekile, isiselo esifudumeleyo, ukuzithoba kweenyawo, ukufunda incwadi enomdla. Ukuphindaphinda isenzo esikhethiweyo ukususela kusihlwa ukuya kusihlwa, sinceda umzimba ukuba uhlakulele ukulala kokulala kwaye kulula ukulala. Kulo gumbi lokulala, kufuneka kubekho oksijini okwaneleyo - ngaphandle koko intliziyo ayikwazi ukuhamba kwimodi yobusuku epholileyo. Musa ukulibala malunga nemizuzu engama-15 ukuya kweye-30 uhamba ngekamelo lokulala ngaphambi kokuba ulale, nokuba kubusika.

Uhlala ephapheke "rhoqo"? Ukuba uvuka kwiwashi ye-alam, zama ixesha lokuvusa ngaphakathi kwemizuzu engama-40 phambili okanye emva. Mhlawumbi, intsimbi ikhonkcela ekuphakameni kwesigaba "sokuphuza," kwaye ixesha elihle lokuvusa lilungile emva kokuphela kwesigaba sephupha.

Ukunyamekela ingxolo yomsindo: nangona ujwayele ingxolo, ingqondo iyaqhubeka iyibona into enomsindo kwaye isongela kwaye ayikwazi ukugxila kuphela kwiinkqubo zangaphakathi ezenzeka emzimbeni, njengoko kufanele ukuba ziqhelekileyo.

Ukulala ngengalo.

Ziziphi iphupha kunye naziphi na? Akukho mpendulo ngqo. Kuphela kwiminyaka engama-50-70 yokugqibela, iingcali zokulala (iingqondo zengqondo, izazi zengqondo, i-neurophysiologists, i-somnologists) zisondele ukuqonda le nto. Inyaniso kukuba amaphupha ayingxenye eqaqambileyo neyona mfutshane yenkqubo yonke yokulala. Apheli ngaphezu kwemizuzu engama-40 ukusuka kwiiyure ezisibhozo eziqhelekileyo. Iingcamango azikhulumi ngeengxaki zangaphakathi, ngokuchasene nenkolelo eninzi. Injongo yodwa yephupha kukucwangcisa ulwazi olufunyenweyo ngexesha lomsebenzi osebenzayo, ukwenza kube lula, kukhuselekile kwengqondo. Oku kuqhutyelwa kwenzeka kuphela ngexesha le-paradoxiical - okanye isigaba sephupha kwaye kubangelwa into ekhethekileyo ebizwa ngokuba yi-acetylcholine, evela kwingxenyana engaphantsi kwengqondo. Ukufikelela kwiimpawu zangaphandle ngeli xesha livinjiwe (ukuvakalelwa kwezandi kuyinto encinci, ukungafani kweqondo lokushisa kunye nokudumala akuveki). Zonke iinzame zomzimba zijoliswe kwiinkqubo zangaphakathi. Nangona kunjalo, izazinzulu azikwazi ukuba yiyiphi imbeko "ulwazi" oluza kuqhutywa ngongqondo. Kwinqanaba lokuqwalasela lingaba "intsalela yansuku zonke" yeziganeko zakutshanje, iinkumbulo ezisuka ebuntwaneni okanye nolwazi oluzuzelelekileyo, oluthi, ngokutsho komnye wabasunguli be-somnology, umhloli waseFransi uMnu. Jouvet, uza kuthi ngexesha lamaphupha. Kodwa kuphela ukuzama ukufumana kwiiphupha naluphi na ulwazi malunga nexesha elidlulileyo okanye elizayo - alunganga. Akunangqiqo. Umntu akakwazi ukukhumbula konke ukulala (nangona eqinisekile ukuba ulwahlukileyo), kwaye ukutolika kwetoliki ngokuphindaphindiweyo kwaye kuhamba ngokuphindaphindiweyo.

Usuku nje ngobusuku.

Musa ukulibala ixabiso elikhulu lokulala komzimba womntu. Imiphumo yobomi malunga ne-biorhyths ayinakuqhathaniswa: ingozi yezifo ze-cardiovascular, i-hypertension, isifo sikashukela sikhula. Ngako oko, oogqirha bacebisa kakhulu: nangona iinjongo zobomi nomsebenzi zidinga ubusuku bobusuku, akukhuthazwa ukuba uhambelane nolawulo olunjalo ngaphezu kweminyaka emithathu ukuya emine. Ngeli xesha, umzimba uphelelwe (nangona ungacingi njalo). Kwithuba lokuqala kufuneka libuyele kwimini yemihla.