Ukuba ungumntu wasebusuku, eli nqaku lelakho

Ukuba ungumntu wasebusuku, eli nqaku lelakho

Abantu abaninzi banemfuza ebenza bahlale kude kube sebusuku, kodwa ngokutsho kwengxelo yeNew York Times, inkqubo entsha yakusasa inokunceda ukutshintsha ixesha lokulala, ibe lula ukuvuka kwangethuba ukuya emsebenzini ebusuku.

Ngokwengxelo, ngu-Anahad O'Connor, intatheli yezempilo, isayensi kunye nezondlo okwangumbhali weencwadi ezithengiswa kakhulu ngempilo yabathengi ezinje ngo "Ungaze Uhlambe KwiNdudumo" kunye "Nezinto ezili-XNUMX ekufuneka uzityile," iziphumo zophononongo, oluqhutywe Ngaphantsi kolawulo lukaRhulumente woburhulumente, ngamanye amaxesha kunokuba nzima ukufumana ubuthongo obuhle, ngaphezu kweyesithathu yabantu abadala ngokuqhelekileyo abafumani ubuthongo obunempilo, obuchazwa ubuncinane beeyure ezisixhenxe ebusuku.

Iindaba ezimnandi zezokuba ukuba umntu udla ngokungalali ebusuku kwaye unengxaki yokungalali kakuhle, kukho amanyathelo anokuthi athathwe ukuze abe ngumntu wasekuseni.

I-biorhythm yomntu

Iziphumo zophando olusebenzisekayo zibonise ukuba into yokuqala ekufuneka iqwalaselwe kukuba ixesha lokulala liphenjelelwa ukusa kumlinganiselo othile ziiseli zemfuza, nokuba umntu ngamnye unesingqi sebhayoloji okanye ipateni yethutyana, emisela elona xesha lifanelekileyo lokulala nokuvuka. Uphononongo lubonise ukuba kukho imizila yemfuza emininzi ebangela ukuba abanye bethu bavuke kwangethuba, ngoxa abanye bafana “nesikhova sasebusuku,” yaye abanye bawela ndaweni ithile phakathi.

Olunye uphando olupapashwe kwi-Nature Communications, umzekelo, luhlalutye imikhwa yokulala yabantu abaphantse babe ngama-700 kwaye ichonge inani elikhulu leemfuza ezidlala indima ekunqumeni ukuba umntu ungumntu wasekuseni. Kufumaniseka ukuba, ngokwe-avareji, abantu abanelona nani liphezulu leenguqu zemfuza badla ngokulala bavuke malunga nesiqingatha seyure ngaphambi koko kunabantu abanotshintsho lwemfuza olumbalwa.

Umzimba womntu uxhotyiswe ngokwemvelo ngeeyure ze-24 zemihla ngemihla ezilawula xa sivuka kwaye silala, utshilo uDkt Eileen Rosen, MD, ugqirha weyeza lokulala kunye noprofesa weyeza kwi-Perelman School of Medicine kwiYunivesithi yasePennsylvania. . Kodwa iindaba ezimnandi zezokuba unganika iiwotshi zomzimba wakho ezinye izinto ezibachaphazela kancinci.

Iziphazamisi

Akunakuthiwa umntu onoguquko olumbalwa lwemfuza kwaye othanda ukuhlala kude kube ezinzulwini zobusuku kufuneka ahlale ngolo hlobo ngonaphakade nangokuphambanayo. Kuyenzeka ukuba umntu ahlale ephaphile ngaphaya kwexesha elilelona lokulala ngenxa yeziphazamiso, umzekelo, abantu abaninzi balala ngesiqhelo malunga nentsimbi yeshumi ebusuku, kodwa baphele behleli kude kube sezinzulwini zobusuku ukuya emsebenzini, ukusefa i-Intanethi okanye ukonwabela imuvi kunye neqonga lemidlalo, elinokuthi lihlale kude kube sezinzulwini zobusuku. kwenza kube nzima kubo ukuvuka ekuseni ngamandla kunye namandla. Kodwa le meko inokutshintshwa ngokugxila ekulungiseni inkqubo yasekuseni, ngenani lamanyathelo:

• Misela ixesha umntu afuna ukuvuka ngalo.
• Phuma emandlalweni kanye ngexesha elichanekileyo suku ngalunye, kungakhathaliseki ukuba udinwe kangakanani, uze ufumane ukukhanya kwelanga.
• Ukukhanya kwelanga kuya kuxelela ingqondo ukuba lixesha lokuvuka.

Izifundo ziye zafumanisa ukuba ukukhanya kwasekuseni kunokunyusa isigqi se-circadian, kunceda umzimba ulungelelanise ishedyuli yangaphambili. Xa umzimba uqhelana nokuqala kosuku olungaphambili, umntu uya kuqala ukulala kwangoko ngokuhlwa. Ngokufanelekileyo, umntu kufuneka aphume kusasa aze enze imidlalo okanye omnye umsebenzi omgcina ephaphile.

"Ukuhamba ngokukhawuleza ngaphandle kusasa yindlela efanelekileyo kakhulu yokuqala ukuxelela iwotshi yakho yangaphakathi yebhayoloji ukuba lixesha" lokuqalisa usuku ngokukhutheleyo, utshilo uGqr. Rosen.

isibane sonyango

Ukuba ixesha ojolise kulo kuvuka ngaphambi kokuphuma kwelanga okanye awukwazi ukuphuma ngaphandle ngenxa yemozulu embi, enye indlela inokuba kukuzama unyango olukhanyayo, olubandakanya ukulayita isibane esikhethekileyo malunga nemizuzu engama-30 ntsasa nganye ngelixa ulungiselela ukusetyenziswa. ukuya ekuqaleni kosuku. Kule meko, isibane setafile esiqhelekileyo okanye isibane esiphezulu asiyi kwenza inkohliso, kodwa isibane sonyango esikhanyayo siyafuneka kuba senzelwe ukulinganisa ukukhanya kwangaphandle.

Ukukhanya kwelanga emini, izibane ezimnyama ebusuku

Nangona ukuchanabeka elangeni kusasa kubalulekile, umntu kufuneka azame ukufumana ukukhanya kwelanga okuninzi nasemini, njengoko oku kuya kunceda ukuguqula iwotshi ibe kwicala elifanelekileyo. Emva koko kufuneka azame, ngokuhlwa, ukunciphisa ukukhanya kwakhe ekukhanyeni okwenziweyo. Izibane ezikhanyayo, izibane, kunye nezibane zokufunda zilungile, kodwa zama ukuphepha ukuvezwa kwezixhobo ezikhupha ukukhanya okuluhlaza okwesibhakabhaka, kubandakanywa iikhomputha, izibane ze-fluorescent, izikrini zethelevishini kunye nee-smartphone, kwiiyure ezimbini ukuya kwezintathu zexesha ofuna ukulala.

Uphononongo lubonise ukuba ukukhanya okuluhlaza okwesibhakabhaka ebusuku kunokuphazamisa ubuthongo kwaye kucinezele i-melatonin, ihomoni enceda ukulawula ukulala.

Abaphandi bafumanisa ukuba ukukhanya okuluhlaza okwesibhakabhaka kunokuchaphazela iwotshi yebhayoloji, okwenza kube nzima ukuba ngumntu osebenzayo ekuseni.

Umthamo weMelatonin

Olunye uncedo lunokufumaneka ngedosi ephantsi kakhulu ye-melatonin, enokufumaneka kwiivenkile ezininzi zamachiza, utshilo uGqr. Sabra Abbott, uprofesa oncedisayo we-neurology kwiyeza lokulala kwi-Northwestern University School of Medicine e-Chicago. UGqr. Abbott ucebisa ukuba ungathathi ngaphezu kwesiqingatha semiligram enye iyure ngaphambi kokulala.

Kubalulekile ukugcina umthamo uphantsi. UDkt Abbott wongezelela ukuba ukuthatha umthamo we-melatonin ngumzamo "wokubonelela ngesibonakaliso esilula sokuba ubusuku buqalile, isilumkiso malunga nokunyusa umthamo ngenxa yokuba i-melatonin inokuchaphazela kakubi iwashi ye-circadian kamva kwaye yenza ingxaki ibe yimbi ngakumbi."

iiholide

UGqr. Rosen wacebisa imfuneko yokunamathela emanyathelweni yaye uqiniseke ukuba ulala kwangethuba ngorhatya, kuquka iiholide neempelaveki, kuba ukuba kukho “itheko ngempela-veki aze umntu alale de kube sebusuku okanye aqalise ukubukela umabonwakude ngorhatya. .” ebusuku, uya kuyilungisa yonke into agqiba kuyenza, yaye kuya kufuneka aqale phantsi.”

Ukulibaziseka kwesigaba sokulala

Abanye abantu banengxaki eyaziwa ngokuba yi-"deep sleep phase syndrome", abadla ngokungalali de kube semva kobusuku, kwaye banokulala ngokulula ekuseni. Imeko ixhaphake kakhulu kubantu abadala abancinci, ichaphazela malunga ne-7 ukuya kwi-16 ipesenti yabaselula kunye nabantu abadala.

Utshintsho kwindlela yokuziphatha echazwe ngasentla lunokunceda xa umntu ecinga ukuba unesigulo. Kodwa ukuba ufumanisa ukuba akakakwazi ukusebenza, ukuya esikolweni okanye emsebenzini yonke imihla, kunokuba yinto efanelekileyo ukukhawuleza adibane nogqirha ojongene neengxaki zokulala.