Ukuphazamiseka kokulala Utywala Ukurhoxiswa kunye nokubuyiswa
Abantu abaninzi abanokusetyenziswa kakubi kotywala basebenza neengxaki zokulala. Bangawela ukulala ngokulula, kodwa ukusetyenziswa ngokugqithiseleyo kotywala kunokuphazamisa ubuthongo babo ngexesha lokugqibela ebusuku.
Ukuba usela ngokugqithiseleyo, ngezinye izikhathi, mhlawumbi ufumene iingxaki zokulala. Into onokungaziyo ukuba uyeka ukusela kwaye uhlale unengqondo, unokuba neengxaki ezibalulekileyo zokulala emva kokuyeka ukusela.
Uninzi olunxilisayo ophuza ukusela ufumana kunzima ukulala ngethuba leentsuku zokuqala; ngenye yezona zinto ziqhelekileyo zokuphuza utywala kunye nokubangela ukuba abaninzi baphinde babuyele.
Ukubuyiselwa Okuqhelekileyo Kwiingxaki zokulala
Uphando lubonisa ukuba ukuphazamiseka kokulala kunokuhlala ixesha elide emva kweempawu zokuphelisa utshwala. Uphando lufumene ukuba:
- Iingxaki zokulala zingapheli kwiinyanga ezininzi emva kokuyeka ukusela.
- Ukufumana izidakwa zineenxaki ezininzi zokuqala ukulala kunokuba ubuthongo bokulala.
- Abaninzi ababefumana izidakwa babenengxaki zokulala ezazingaphambili zokuxhomekeka kwabo kotywala.
Ubunzima Ubuninzi bokulala, Ubuthongo obukhulu
"Iziphuzo ezintathu okanye ngaphezulu ziza kwenza umntu oqhelekileyo alele ngokukhawuleza kunokuba avamile," kusho uShawn R. Currie, weYunivesithi yaseCalgary. "Nangona kunjalo, ukulala ngokukhawuleza kukuphela kwenzuzo yobunxila ngenxa yobuthongo. Iimpembelelo eziqhelekileyo, eziphazamisayo zibandakanya ukuvuswa okuqhelekileyo, umgangatho wokulala ubuthongo obuninzi; ukunciphisa ubuthongo obunzulu, kunye nokuqala kwexesha elikhulayo, okukhokelela abantu ukuba bazive abazange balele ngokwaneleyo. "
Uyabona ukuba xa umntu onxilisayo ephuza kakhulu, banezi ntlobo zokuphazamiseka kokulala. Kodwa zingaphinde zenzeke kwiinyanga ezimbini ukuya ezintandathu zokuzilahla emva kokuhoxiswa . Uyabona ukuba ukuphucula kunye nokuziyeka kuyinselele xa ungeke ukwazi ukulala ngokwaneleyo.
Ukulala Akuyi kubuyiselwa
Abantu ekuphuleni kotywala bathatha ixesha elide ukuba balele, banenkinga yokulala ubusuku, kwaye banomuzwa wokuthi ubuthongo babo abuyi kubuyiselwa. Uphando lweeLab lubonisa ukunciphisa ubuthongo obukhulu kunye nokungaqhelekanga kwi-REM ukulala kubantu abanomyinge ongaphezu komnyaka wobungqiqo.
"Ukulala kuhloniphekile phakathi koluntu oluphulukileyo lokuba enye yezinto zokugqibela ezibuyela kumntu ngamnye," kusho uDavid Hodgins, uprofesa wengqondo kwiYunivesithi yaseCalgary. Kuye kwaqatshelwa njengokuba kunokukhawuleza ukuphindaphinda kwakhona. Kwiqela eli-12 lezantlupheko, kukho inqaku elincinci elichaza iingozi zokubuyela kuphinda zibizwa ngokuba yi-HALT. Abantu abalambileyo, abavuthayo, abaxhamle okanye abakhatheleyo bangengozini yokwanda Ukuphindaphindiwe . Ngokuqinisekileyo, enye indlela umntu angakhathali ngayo kukuphazamiseka kokulala. "
Iingxaki Zokulala Ziyakwazi Ukugqibela Kwiinyanga
Abaphandi bafumanise ukuba abadakwala kunye nexesha elide lokuziyeka bebenokulala ngokuphazamiseka kokulala emva kokuba bayeke ukusela. Ngokuqhelekileyo, iingxaki zobomi bokulala zazingaphezu kokulondolozwa kokulala, ngokweengxelo zikaCrrie. "Uninzi lwama-insomniac ludibene neengxaki zokulala kunye neengxaki zokuhlala zilele," kutsho uCarrie.
"Iziphumo zethu zibonisa ukuba abaninzi abaphuza utywala banesibini iindidi zokulala, kodwa ingxaki eyisiqalo ibonakala ingakumbi."
Iingxaki zokulala zokuxhatshazwa
Abantu abaninzi abafumana ukulala ngenxa yokulahla kwabo babulala nabo babulala ngaphambi kokuba baxhomekeke kutywala. UCharrie ubonisa ukuba ukungapheli kokugula okungapheliyo kuyachaphazela i-10 ukuya kwe-15 ekhulwini labantu abadala, kodwa isiqingatha sabathathi-nxaxheba bakhe babulala ngaphambi kokuba ngumxholongwane otywala. "Nangona singenakukwazi ukuxhamla ukudibanisa phakathi kwe-insomnia kunye nokutywala utywala kule data, kunzima ukuyihoxisa inqanaba eliphezulu leengxaki zokulala zangaphambili ezikhoyo kwisampuli," utsho.
Unyango lwe-insomnia
Uqala unyango lokungabi nakubhubha ekubuyiseleni luyinto enobungqina, kwaye izigulane ezininzi ziya kubona ukuphuculwa. Ngonyango oluthile lokulahla, ukunyangwa kweendlela zokuziphatha kuyona unyango olukhethiweyo kunokuba unyango, njengoko ziboniswe ukuba zisebenze kwaye aziyi kuphazamisa ukungazinzi. Abanikezeli benonophelo lwempilo kufuneka baqikelele ingozi kunye neenzuzo zokumisela imishanguzo yokungakwazi ukulala kwabo, nakuba amanye amayeza okukhusela ukukhusela angakusiza ukukhuthaza ukulala.
Ukuphucula Imimiselo Yokulala Efanelekileyo
Ukukhusela okanye ukuncedisa ukunciphisa ukusilala, ukuhlakulela imikhuba emihle yokulala, njengokugcina ixesha eliphumayo, ukuphepha ukulala, nokugwema ukuvuselela i-caffeine kusihlwa.
Imithombo
> I-Browser KJ. Uvavanyo kunye nokonyangwa kokulala kwabantu abadala kwizidakamizwa zokusetyenziswa kotywala. Utywala . 2015; 49 (4): 417-427. i-doi: 10.1016 / j.alcohol.2014.12.003.
> Geiger-Brown JM, Rogers VE, Liu W, uLudeman EM, uDownton KD, uDiaz-Abad M. Ulwaphulo lokuziphatha ngokuzimeleyo kubantu abanokulahla komonakalo: I-meta-analysis. Ukuhlolwa kweMithi yokulala . 2015; 23: 54-67. i-doi: 10.1016 / j.smvv.2014.11.007.
> Roehrs T, Roth T. > Ukulala >, kunye nokuphazamiseka kokulala. Ku: I-Verster JC, uBrady K, i-Galanter, i-Conrod P, abahleli. Ukusetyenziswa kakubi kweziyobisi kunye nokuLungiswa kweMpilo kwiZonyango. ENew York NY: I-Springer; 2012. iphe. 375-385.