- Izinguquko ezingokomzimba nezamahomoni zishintsha ukulala ezigabeni ezihlukahlukene zokuphila.
- Intsha, abesifazane abanqamula ukuya esikhathini, kanye nabantu abadala asebekhulile baba nezinhlobo ezihlukene zobunzima bokulala.
- Kunemikhuba ethile namasu okuthuthukisa ukuphumula kuye ngesigaba sempilo.
Iphupho alihlali linjalo kukho konke ukuphila kwethu, kodwa kunalokho iba nezinguquko ezihlobene nobudala nezinqubo ezithile zebhayoloji. Kusukela ebusheni kuya ekugugeni, izici ezihlukahlukene ngokomzimba, i-hormonal kanye nenhlalo Zingaphazamisa ikhono lethu lokulala kahle futhi siphumule ngokuthula.
Noma kunjalo Kuvamile ukuzwa ukuthi ukulala kabi kakhulu ezigabeni ezithile kuyinto evamile, Iqiniso liwukuthi eziningi zalezi zinguquko ekulaleni zinencazelo futhi, ezimweni eziningi, ingathuthukiswa eneziqondiso ezilula zokuhlanzeka zokulala ezenzelwe isimo ngasinye. Ukuqonda lezi zinguquko kusisiza ukuthi singagcini nje ngokuqonda okwenzekayo, kodwa futhi sithathe izinyathelo ezingenza umehluko kukhwalithi yethu yempilo kanye nempilo iyonke.
Ubusha: iwashi lebhayoloji liyavukela
Phakathi nenkathi yokuthomba, umzimba nengqondo kuyashintshashintsha. Izinguquko zeHormonal, social and emotional kuthinte ngqo ukulala. I I-National Sleep Foundation itusa ukuba intsha ilale phakathi kwamahora angu-8 nayi-10 ubusuku ngabunye, kodwa iqiniso liwukuthi iningi aliwatholi ngisho namahora ayisikhombisa. Ngokocwaningo lwakamuva, I-93,5% yentsha banenkinga enkulu yokulala.
Esinye sezimbangela eziyinhloko yi- ukubambezeleka kwesigaba syndrome, ushintsho esigqini sabo se-circadian esibambezela isikhathi abasozela ngaso futhi kwenze kube nzima ngabo ukuvuka ekuseni. Umphumela uba ubuthongo basemini, isimo sengqondo esibi kanye nokusebenza okuphansi kwezemfundo.
Ngaphezu kwalokho, izici ezifana nemisebenzi yasebusuku yasebusuku kakhulu, izidlo zakusihlwa ezinzima, nokusebenzisa isikhathi eside kwesikrini ngaphambi kwesikhathi sokulala kunomthelela ukuphumula kwentsha akwaneleOchwepheshe bahlongoza izinyathelo ezifana nalezi Gcina amashejuli avamile, nciphisa isikhathi sesikrini ngaphambi kwesikhathi sokulala futhi ugweme ukulala isikhathi eside, ukusiza abantu abasha ukuba bathuthukise izinga labo lokulala.
Ukunqamuka kokuya esikhathini: lapho amahomoni ethinta ukulala
Ukufika kokunqamuka kokuya esikhathini kumele esinye isigaba esibucayi ezimpilweni zabesifazane. I izinguquko ze-hormonal okuhambisana nokuphela kwesigaba esivundile kubangela ukuphazamiseka okuphawulekayo kokulala. Kulinganiselwa ukuthi ngaphezu I-40% yabesifazane abakwi-perimenopause futhi kufika ku-60% abesifazane abangemva kokuya esikhathini banenkinga yokulala, ngisho nakwabesifazane abangenazo ezinye izimpawu ezicacile zokunqamuka kokuya esikhathini.
Phakathi kwezinkinga ezivame kakhulu yilezi: ukuqwasha, i-obstructive sleep apnea, nesifo semilenze engaphumuliUkuncipha kwe-estrogen ne-progesterone kunciphisa ukwakheka kwe-melatonin, okuyisihluthulelo sokulala kahle ebusuku. Ngaphezu kwalokho, ngokuvamile ukukhanya ebusuku kwenza kube nzima ukulala futhi uhlale ulele.
Ukuze unciphise umthelela walezi zimpawu, kutuswa Faka umoya ekamelweni kahle, khetha ukudla okulula, gwema iziphuzo ezikhuthazayo futhi usebenzise izindlela zokwelapha uma kunesidingo.Ukudla okucebile nge-tryptophan nakho kungaba yinzuzo ekukhuthazeni ukuphumula, futhi ukubonisana nochwepheshe kungasiza ukuhlola ukuthi kungenzeka yini ukwelashwa okuthile.
Ukuguga nokuhlukana kokulala
Njengoba iminyaka ihamba, iphupho Iyashintsha: iba phezulu kakhulu futhi ihlukaniseke. Kusukela eminyakeni engu-50, iphesenti yokulala okujulile iyancipha, okwenza ukuphumula kusengozini yokuphazamisekaNgenxa yalesi sizathu, abantu abadala asebekhulile bavame ukuvuka izikhathi eziningana ebusuku futhi ngezinye izikhathi benze ukuphumula okulahlekile ngokulala okuncane emini.
Nokho, Akuvamile ukuthi ulale kabi ngenxa nje yokuthi usukhulile.Lesi sifo sivame ukuhlotshaniswa nengozi eyengeziwe yokuqwasha, ukuphelelwa umoya, ukugula okungamahlalakhona, noma ubuhlungu, kanye nezici zenhlalo njengokuthatha umhlalaphansi, ukuncipha kokuzivivinya, noma ukuhlala wedwa.
Ukuqinisekisa ukuthi ubuthongo abuthinteki ngesikhathi sokuguga, kuyafaneleka Gcina izinqubo zansuku zonke, uzivocavoce ngokulinganisela ngezikhathi ezifanele, uziveze ekukhanyeni kwelanga ekuseni futhi ugcine ukuphila okusebenzayo komphakathi. Gwema ukukhanya okuluhlaza okwesibhakabhaka Ukucisha amadivayisi okungenani amahora amabili ngaphambi kokulala kungenye ithiphu eliwusizo elisiza ukuthuthukisa ikhwalithi yokulala kulesi sigaba.
Ngokuqonda ukuthi isigaba ngasinye sempilo sikuthinta kanjani ukulala nokulandela izincomo ezithile, kungenzeka ukubuyisela ukuphumula okwanele nokugcina impilo engokomzimba nengqondo kuso sonke isigaba sokuphila.