Ukulala nokuzala . Uke wazicabangela ukuthi zihlobene kanjani komunye nomunye?
Ukulala kudla indima ebalulekile kuzo zonke izimpilo zethu, okuthinta ikhwalithi yokuphila, impilo yonke, futhi, kubalulekile, ukuzala. Ukulala ubusuku obuhle kusiza ukuvuselela futhi kubuyisele izinhlelo zakho zobuchopho nezitho zomzimba futhi ulawule ama-hormone abalulekile emzimbeni wakho - kubandakanya amahomoni ahlobene nokuzala.
Ukuntula Ukulala Kungathinta AmaHhomoni Ahlobene Nesizalo
Ngeshwa, ngokusho kwamaCenters for Disease Control and Prevention, abangaphezu kwengxenye eyodwa kwezintathu baseMelika abakutholi ukulala ngokwanele. Uma ungomunye wazo, futhi ukhathazeke ngokuzala kwakho, nansi ulwazi olungakumangaza:
- Kuzo zombili amadoda nabesifazane, ingxenye efanayo yobuchopho elawula ama-hormone okulala (okufana ne-melatonin ne-cortisol) nayo ibangela ukukhululwa kwe-hormone yokuzala nsuku zonke.
- I-hormone eshukumisa ukuvuthwa kwabesifazane kanye nenqubo yokuvuthwa kwesilisa emadodeni ingase ifakwe emaphethweni omzimba wokulala. Isibonelo, uma ungowesifazane, ukungabi nokulala okungapheli isikhathi eside kungathinta ngqo ukukhululwa kwe-hormone ye- luteinizing , noma i-H - ihomoni edala ukuvuthwa njengengxenye yokulawula umjikelezo wakho wokuya esikhathini. Ukungahambi kahle kokuya esikhathini kungase kusho ukuthi kuthatha isikhathi eside ukuba ukhulelwe.
Kungenzeka yini ukuthi lolu xhumano lwe-hormonal phakathi kokulala kwakho nokuzala kwakho lusho ukuthi kukhona ukuxhumana phakathi kokuntuleka kokulala futhi, mhlawumbe, kungabi nokhula njengoba ungathanda noma ungathanda ukuba?
Abacwaningi abatholakali ubufakazi bokuthi yilokho kunjalo, kodwa basebenza kulo.
Yikuphi Okunye Okuxhuma Ukulala Nokuzala?
Ukwehluleka kokulala isikhathi eside kungaphazamisa okungaphezu kwesilinganiso sakho se-hormonal. Ucwaningo lubonisa ukuthi lungathinta nokuzala kwakho ngezindlela ezingaqondile, kubandakanya:
Ukwenza ube moody futhi ucasulwe. Ngokuhamba kwesikhathi, lokhu kungaphazamisa ubuhlobo bakho nomlingani wakho noma umlingani wakho wezocansi futhi kubangele amathuba ambalwa okukhulelwa okwenzekayo.
Ukwandisa ingozi yezifo nezimo ezingathinta ukuzala kwakho. Lezi zihlanganisa isifo sikashukela, isifo senhliziyo (inhliziyo nenemisipha yegazi) nezifo nokukhuluphala.
Cishe uzijwayele okungenani izindlela ezithile zokulala nokubheka kangcono. Uma kunjalo, zama kubo! Futhi khumbula, uma izinkinga zakho zokulala nokuzala ziqhubeka, kungase kube yisikhathi sokukhuluma nodokotela wakho ukuze uthole ukuthi isimo esingokwempilo esingaphansi singase sibe yisici.
Ngoba ukulala nokukhanya kwamini kuyingxenye yamawashi ethu okuphila, kubalulekile ukuthola imali eyanele kokubili. Nazi ezinye iziqondiso.
- Hlonipha izidingo zakho zokulala. Nakuba inani elihle lokulala liphakathi kwamahora ayisishiyagalombili ngokwesilinganiso, izidingo zihluka kusuka komuntu kuya komuntu futhi mhlawumbe kusukela kwenkathi kuze kube yonyaka. Uthi: "Cishe ubheka ukulala okudingayo uma unezibonakaliso zokugubha noma ukugxila okuncane emini," kusho uStahmann.
Phuma ngaphandle. Ukudubula ihora noma ngaphezulu ekukhanyeni kwelanga ngosuku, ngisho noma kufanele uhlukanise ngeminitha engu-10 ekuseni, ukudla kwasemini esikhwameni, futhi uFrisbee osheshayo uphonsa nenja yakho ntambama. Uma isikhathi noma izithiyo zezulu ziphoqa ukuba uhlale endlini, uDkt. Kripke uncoma ukusetshenziswa kwebhokisi elikhanyayo, iyunithi ephathekayo evumela ukuthi ukwazi ukukhanya ngisho nalapho usendlini futhi ngokuvamile isetshenziselwa ukwelashwa kwezifo zenkathi yokuhlasela (SAD). Ungathenga ibhokisi elikhanyayo kunoma yiziphi izitolo eziningi ze-intanethi ezinikeza zona ukudayiswa.
- Ungasebenzi amahora angaqondakali uma ungawusiza. "Ubufakazi obukhulayo bubonisa ukuthi ubusuku obusebusuku kanye nohlelo lokusebenza ebusuku luhambisana nokungahambisani nokuya esikhathini, ukuphazamiseka kokuzala, nokukhulelwa kokukhulelwa kabi," kusho uPhyllis Zee, MD, Ph.D., umqondisi we-Sleep Disorders Center kanye noprofesa ohlanganyelwe of neurology eNorthwestern University Medical School eChicago. Ngokufanelekile, amadoda nabesifazane kufanele baphume ukushintshwa lapho bezama ukukhulelwa, futhi abesifazane kufanele bazame nokugwema ngenkathi bekhulelwe. Uma kufanele wenze izinto eziguquguqukayo, qaphela ukuthola ukuphumula okwanele nokuphumula ngokwanele emahoreni akho kude nomsebenzi, uDkt Zee weluleka.
- Gcina ubuthongo bakho bese uvuka isikhathi esifanele. Zama ukulala futhi uvuke ngesikhathi esifanayo nsuku zonke, ngisho nangezimpelasonto. Ukunethezeka koku "ukulala" kufike ngentengo ephakeme, uxwayisa uDkt. Kripke. Kungase kukuenze ube groggier, futhi kunzima ukulala ngeSonto ebusuku bese uvuka ngoMsombuluko.
- Kusengqondweni yakho. Ngaphambi kokulala, gwema ukukhokha izikweletu, ukufunda izincwadi noma ukubukela amabhayisikobho ngezindaba ezihluphayo, kanye neminye imisebenzi engagcina ingqondo yakho igijimela kunokuphumula ukulala ngokuthula. Esikhundleni salokho, yenza umkhuba ukuphuma emidlalweni yokuthula ebusuku efana nokucubungula okungokomoya nokuzihlanganisa nomlingani.
- Lungisa ukukhanyisa kwakho. Ukushintsha ukushintshwa kwe-dimmer nokusebenzisa ama-low-wattage ama-bulb kusihlwa kusiza umuntu onenkinga yokulala. Ngakolunye uhlangothi, uma uhlakulela ukuleleka kokulala ngoba uvuka ekuseni kakhulu, ukukhanya okukhanyayo kusihlwa kungashintsha iwashi lomzimba wakho ukuze ulale isikhathi eside, kusho uDkt. Kripke.
- Gcina isikhala sendawo phakathi kokugqugquzela nokulala. Bobabili i-caffeine no-alcohol bayadangala uma uzama ukukhulelwa, kodwa uma uhlala uthanda, vimbela ukusebenzisa kwakho emahoreni angaphezu kwama-5 ngaphambi kokulala. "Nakuba kungase kube nomuzwa wokuthi utshwala buyakusiza ukuba ulale, empeleni kuphazamisa ubuthongo bakho," kusho umcwaningi womculo we-circadian u-Elizabeth Klerman, MD, uprofesa wophiko lwezokwelapha e-Brigham ne-Women's Hospital eBoston.
- Hlala kude nezithako ze-melatonin. "Nakuba kuyilinga ukuzitholela ukulala noma ukushayela nge-supplemental melatonin, akuyona into enhle kunoma yimuphi umuntu noma owesifazane ozama ukukhulelwa," kusho uDkt. Kripke. "Kukhona ingozi yokuzala inzalo futhi ngisho ne-gonadal atrophy kubantu abathwala ama-melatonin."
- Qiniseka ngokukhathazeka kokulala. I-National Sleep Foundation inikeza uhlu lwezinhlamvu nokuzihlola okukusiza ukukhomba ukuphazamiseka kokulala njengokungalali, ukuphefumula ukulala, nokuphumula kwemilenze. Ngena kuWebhu www.sleepfoundation.org ukuze uthole olunye ulwazi. Uma usola ukuthi unesifo sokulala, bheka udokotela wakho - kodwa qiniseka ukuthi uyazi ukuthi uzama ukukhulelwa ukuze ungatholi imithi yokuphikisana.
Imithombo:
U-Liu Y, Wheaton AG, i-Chapman DP, et al. Ukukhula kwesikhathi sokulala okunempilo phakathi kwabantu abadala - i-United States, ngo-2014. Amasevisi Okulawula Nokuvimbela Izifo (2016).
UJensen JR, uStewart EA. Umhlahlandlela weMayo Clinic wokuzala nokukhulelwa. I-Mayo Clinic Foundation for Education Medical and Research (2015).
I-metzger D. Hlalani nesikhathi eside esivundile. U-Rodale Inc. (2004).