Ukulala yimeko yomzimba ehamba kunye nokuvinjelwa kokuqonda kunye nokunciphisa umzimba. Kwiphupha, sichitha malunga nesithathu yobomi. Ubuthongo luyingxenye ebalulekileyo yesiqhelo sesigqirha se-circadian kwaye ngokuqhelekileyo kuthatha ubusuku bonke.
Ubude bokulala
Ukulala nokuguquka kwimizekelo yenguqu. Umntwana osandul 'ukuzalwa usoloko elala iiyure eziyi-16 ngosuku, kwaye ukutya kuyakwenzeka rhoqo iiyure ezine. Xa uneminyaka engama-nye umntwana ulala malunga neeyure eziyi-14 ngosuku, kwaye eneminyaka emi-5-malunga neeyure eziyi-12. Ubungakanani obude bokulala kubantwana abaselula ba malunga nee-7.5 iiyure. Ukuba umntu unikezwa ithuba lokulala, ulala u-2 ukuya kweyure. Nangona kungabikho ubuthongo iintsuku eziliqela, umntu akakwazi ukulala ngaphezu kweeyure ezingama-18 ukuya kwe-18. Njengomthetho, ibhinqa idinga ixesha elithile lokulala kunendoda. Ubude bokulala kunye nobudala buyancipha ubuncinane obudala kwiminyaka engama-30 ukuya kuma-55 kwaye kwandiswe kancinci emva kweminyaka engama-65. Abantu asebekhulile badla ngokuhlwaya ebusuku ngaphandle kwabancinci, kodwa bafumana ixesha elingekho ngenxa yokulala komini.
Isifo sokulala
Umntu oyedwa kwabadala abathandathu unenkathazo yokulala, enefuthe elibi kwimpilo yemihla ngemihla. Ngokuqhelekileyo abantu bayakhalaza ngenxa yokulala: abayikwazi ukulala ebusuku, kwaye ngelixa balele baze bathathele. Ebuntwaneni, kukho iziganeko zokulala (ukuhamba ephupheni), ezibonakala kwi-20% yabantwana abaneminyaka emi-5-7. Ngethamsanqa, ininzi "ephumayo" yokulala, kwaye kubantu abadala le nto ayiyinto inqabile.
Utshintsho ngexesha lokulala
Ngexesha lokulala emzimbeni wethu kukho ubuninzi beenguqu zomzimba:
• ukunciphisa uxinzelelo lwegazi;
• ukunciphisa izinga lentliziyo kunye nobushushu bomzimba;
• ukucotha ukuphefumla;
• ukunyuka kwendlela yokuhamba komda;
• ukusetyenziswa kwesigxina sesisu;
• Ukuphumla kwemisipha;
• Ukunciphisa isantabolism ngama-20%. Umsebenzi wethu uxhomekeke kubushushu bomzimba, obutshintshayo emini. Ubushushu bomzimba obuphantsi kakhulu bubhalwa phakathi kwe-4 no-6 ngentsimbi ekuseni.
Abantu abavusa ngamandla, ukushisa komzimba kuqala ukuphakama ngo-3 ekuseni endaweni yokuphila okungaphezulu kwama-5. Ngokuchasene noko, kubantu abalala ngokungahlali, ubushushu bomzimba buqala ukuphakama ngo-9 ekuseni. Ukuba indoda kunye nomfazi ohlala kunye banomsebenzi wokuba ngumsebenzi ophezulu ngexesha lamaxesha ahlukeneyo (umlingane omnye ekuseni, enye inokuhlwa), kunokubakho ukungquzulana kule mbini.
Izigaba zokulala
Kukho izigaba ezibini zokulala: isigaba sokulala ngokukhawuleza (okubizwa ngokuba yi-KSh-sleep) kunye nesigaba sobuthongo obunzulu (engekho-Yash-yokulala). Isigaba sokulala ngokukhawuleza sabizwa ngokuba sisigaba sokunyuka kwamehlo okukhawuleza, njengoko kuhambisane nokunyakaza okusebenzayo kwamehlo angaphantsi kweentloko zeentloko. Ebusuku, umsebenzi wengqondo uguquka ngokusuka kwisigaba esinye sokulala kwesinye. Ukuwa silele, singena kwisigaba sokuqala sesigaba sokulala kwangqongqo size sifike kwisigaba sesine. Ngesigaba ngasinye esilandelayo, ubuthongo buba bunzulu. Emva kwemizuzu engama-70-90 emva kokulala, kukho isigaba sokunyakaza kwamehlo okukhawuleza, okuhlala malunga nemizuzu eyi-10. Kwiqonga lokulala kwe-REM, ngexesha apho sibona khona amaphupha, idatha yomsebenzi wombane wengqondo iyafana nalabo baqwalaselwa ngexesha lokuvuka. Imizimba yomzimba ikhululekile, engasivumeli "ukuthatha inxaxheba" kumaphupha ethu. Ngeli xesha, ukujikeleza kwe-cerebral kuphucula.
Kutheni sifuna iphupha?
Kwiminyaka emininzi abantu baye bazibuza bona: Kutheni sifuna iphupha? Ubuthongo obuhle ngenye yezidingo zabantu ezisisiseko. Abantu abanesizathu esinye okanye esinye abazange balele kwiintsuku eziliqela, baneempawu ze-paranoia, iziboniso ezibonwayo kunye nezicatshulwa. Enye yeengcamango ezenzelwe ukubonakalisa isidingo sokulala isekelwe kwinto yokuba ubuthongo kusinceda sigcine amandla: i-metabolism yemihla ngemihla iphinde ibe namandla ngaphezu kobusuku bokuhlwa. Enye imbono ibonisa ukuba ubuthongo bunceda umzimba uphinde uphume. Ngokomzekelo, kwisigaba sobushushu obunzulu, ukukhululwa kwehommone kukhutshwa, okuqinisekisa ukuhlaziywa kwamalungu kunye nezicubu, ezifana negazi, isibindi kunye nesikhumba. Ukulala kwakhona kuququzelela umsebenzi we-immune system. Oku kungachaza imfuneko yokwanda kokulala kwizifo ezithathelwanayo, ezinjengomkhuhlane. Ezinye izazinzulu zikholelwa ukuba ukulala kukuvumela ukuba "uqeqeshe" iindlela ezingasetyenzisiweyo zokudluliselwa kweentlanzi, ezixhunywe yi-synapses (ezi zixesha elincinane phakathi kweentsholongwane apho i-nerve impulse idlula).
Ukuphupha
Ehlabathini kukho kuphela amasiko ambalwa angabandakanyi ukubaluleka kwamaphupha. Izihloko zamaphupha zihlukileyo: ukusuka kwiimeko zemihla ngemihla kumabali anamangalisa kwaye amnandi. Kuyaziwa ukuba amaphupha avela kwisigaba sokulala ngokukhawuleza, okuza kubakho abantu abadala ngokubanzi malunga neeyure eziyi-1.5, kunye nabantwana-iiyure eziyi-8. Kule nto, kunokucingelwa ukuba amaphupha anempembelelo ethile kwiingqondo, ukuqinisekisa ukukhula kwawo kunye nokubunjwa kweendlela ezintsha ezikhoyo phakathi kweeseli zengqondo. Inzululwazi yanamhlanje ikuvumela ukuba urekhode kwaye uhlalutye umlenze wezakhono zezinto eziphilayo zeengqondo. Kulo phupha, ingqondo iqhuba amava athobile ngexesha lokuvusa, igcina ingqalelo kwizinto ezithile kwaye "zicima" abanye. Kukholelwa ukuba amaphupha abonakalisa ezo nkcukacha "zisuswe" kwimemori yethu. Mhlawumbi, amaphupha asinceda ekuxazululeni iingxaki zobomi bemihla ngemihla. Kwisifundo esinye, ngaphambi nje kokulala, abafundi banikwe umsebenzi. Iingcali zenzululwazi zaphawula izigaba zokulala. Ingxenye yabafundi bavunyelwe ukulala bengakhange bavuke, abanye bavusa ekubonakaleni kweempawu zokuqala zokuphupha. Kwafunyaniswa ukuba abafundi, bavuswa ngexesha lamaphupha, bebazi kakuhle indlela yokusombulula umsebenzi abelwe wona.