Yazi malunga nokulala okunempilo ngokweminyaka yakho?

Yazi malunga nokulala okunempilo ngokweminyaka yakho?

Ukulala kwakho kufuna utshintsho ekuhambeni kweminyaka.Ubungakanani bokulala obudingayo ukuze uhlale usempilweni, uphaphile kwaye usebenza buxhomekeke kwiminyaka yakho kwaye iyahluka kumntu nomntu.

Kulo mongo, uphando olutsha lubonakalise elona xesha lifanelekileyo lokulala ebusuku kubudala obuphakathi kunye nobudala obudala.

Iiyure eziyi-7

Wagqiba kwelokuba malunga neeyure ze-7 zokulala yeyona nto ifanelekileyo yokuphumla ebusuku, njengoko ukulala ngokwaneleyo kunye nokugqithisa ngokugqithiseleyo kudibaniswa namandla abuthathaka okubeka ingqalelo, ukukhumbula nokufunda izinto ezintsha, ukuxazulula iingxaki kunye nokwenza izigqibo, ngokutsho kwe "CNN."

Abaphandi baye bafumanisa ukuba iiyure ze-7 zokulala zidibene nempilo engcono yengqondo, njengoko abo balala ixesha elifutshane okanye ixesha elide babandezeleka ngakumbi kwiimpawu zokuxhalaba kunye nokudakumba, kunye nempilo embi kakhulu.

Abaphandi abavela e-China nase-United Kingdom bahlalutye idatha kubantu abadala be-500 phakathi kweminyaka eyi-38 kunye ne-73 ababeyinxalenye ye-UK Biobank, uphando lwezempilo olude oluxhaswa ngurhulumente.

Abathathi-nxaxheba kuphononongo baphinde babuzwa malunga neendlela zabo zokulala, impilo yengqondo, kunye nokuphila kakuhle, kwaye bathatha inxaxheba kuthotho lweemvavanyo zengqondo. Ukucinga ngengqondo kunye neenkcukacha zofuzo zazifumaneka malunga ne-40 yabathathi-nxaxheba bophononongo.

Ngelixa olunye uphando lufumene ukuba abantu abadala abanengxaki enkulu yokulala, kwaye abasoloko bevuka ebusuku, basengozini enkulu yokuba banesifo sengqondo esixhalabisayo okanye basweleke kwangoko nangasiphi na isizathu, ngelixa belele phantsi kweeyure ezi-6 ubusuku ngabunye kudityaniswa. kwisifo senhliziyo.

Ukungalali kakuhle

Esinye sezizathu zokunxibelelana phakathi kokungabikho kokulala kunye nokuncipha kwengqondo kunokuba sisifo sobuthongo obunzulu, apho ingqondo ilungisa umonakalo apho umzimba ubonakaliswe emini, kwaye ikhulise iinkumbulo. Ukungabikho kokulala kudibene nokuqokelelwa kwe-amyloid, iprotheni ephambili ejongene ne-tangles kwingqondo, uphawu lokuphazamiseka kwengqondo.

Uphononongo luphinde lwaxela ukuba ixesha elide lokulala linokubangela umgangatho ombi wokulala okwethutyana.

“Ibonakala intsonkothile”

Kwelakhe icala, uJianfeng Fang, unjingalwazi kwiYunivesithi iFudan eTshayina nombhali wohlolisiso olupapashwe kwiphephancwadi lenzululwazi elithi “Nature Aging,” kwingxelo yakhe wathi: “Nangona singenakuqiniseka ukuba ukulala okuncinane okanye kakhulu kubangela iingxaki zengqondo. , uphononongo lwethu lohlalutyo, olulandele abantu ixesha elide, lubonakala luyixhasa le ngcamango".

Wongezelela ngelithi, “Izizathu zokuba abantu abalupheleyo bangalali zibonakala zintsonkothile, yaye ziphenjelelwa yintlanganisela yemfuza nokwakheka kobuchopho bethu.”

“Kubalulekile ukulala”

Ngenxa yakhe, uDkt Raj Dasgupta, umkhulumeli we-American Academy of Sleep Medicine kunye noprofesa oncedisayo weyeza zonyango kwi-Keck School of Medicine kwiYunivesithi yaseSouth California, uthe ixesha elide lokulala lidibaniswe neengxaki zokuqonda, kodwa. isizathu asicacanga ngokupheleleyo.

UDasgupta, owayengabandakanyekanga kuphando, wabonisa ukuba "oku kubeka uphawu lokuqhuba isifundo esizayo kunye nokukhangela unyango," ephawula ukuba "ubuthongo buyimfuneko njengoko sikhula, kwaye sifuna ixesha elifanayo iyimfuneko kubantu abaselula, kodwa oku kunzima ukuphumeza.”

Izigqibo ezinamandla zinokwenzeka

Imida yophononongo kukuba ivavanye kuphela ubude bexesha lokulala elibonke labathathi-nxaxheba, ngaphandle kokwamkela omnye umlinganiselo womgangatho wokulala, njengokuvuka ebusuku. Abathathi-nxaxheba babika inani leeyure abalele ngazo, njengoko ubude bokulala bungazange bulinganiswe ngokufanelekileyo.

Nangona kunjalo, ababhali bacinga ukuba inani elikhulu labantu ababandakanyekayo kuphononongo lithetha ukuba izigqibo zalo zinokuba namandla. Bachaza ukuba iziphumo zabaphandi zibonisa ukuba kubalulekile ukuba elona xesha lokulala libe malunga neeyure ezisi-7, rhoqo.

Uphononongo lukwabonise ikhonkco phakathi kokulala kakhulu, ukungabikho kokulala, kunye neengxaki zengqondo.

"Uchasaniso oluphezulu"

Nangona kunjalo, uRussell Foster, uprofesa kwiYunivesithi yaseOxford kunye nomlawuli weSir Jules Thorne Institute of Sleep and Circadian Neuroscience, owayengabandakanyekanga kwisifundo, walumkisa ukuba le khonkco ayisekelwe kwisizathu kunye nesiphumo. Wabonisa ukuba uphando aluzange luthathele ingqalelo imeko yempilo yabantu, kwaye ukulala okufutshane okanye ixesha elide kunokuba luphawu lokubandezeleka kweemeko zempilo ezinxulumene neengxaki zengqondo.

Wongeze ukuba ukuthatha umndilili weeyure ezisi-7 njengobona bungakanani bokulala “kungasinanzi into yokuba kukho umahluko omkhulu phakathi kwabantu ngokwexesha kunye nomgangatho wokulala,” ecacisa ukuba ukulala kancinci okanye kakhulu kunokuba sempilweni ngokupheleleyo. kwabanye abantu.

Waqukumbela ngokuthi: “Ixesha lokulala, awona maxesha afanelekileyo okulala, nenani lezihlandlo esivuka ngazo ebusuku lahluka kakhulu phakathi kwabantu, yaye njengoko sisiya sikhula,” egxininisa ukuba “ubuthongo bunamandla, yaye kukho amandla. ukwahluka kwendlela yokulala, yaye eyona nto iphambili kukuba ngamnye wethu azihlole iintswelo zakhe.”