Iqembu labacwaningi abavela eYunivesithi yaseChicago liye labonisa ukuthi ukungalali okuqhubekayo kuholela emiphumeleni enjengokukhuluphala, umfutho wegazi ophezulu nesifo sikashukela. Ngakho-ke, kutholakale ukuthi ukungabikho kokulala amahora angu-3-4 ubusuku bonke phakathi nesonto lonke sekuvele kuthinta ngisho nabantu abasha nabanempilo: isilwane esingakaze sithole ukuphumula okufanele, ukuphika okubi kakhulu ngokugaya nokugaya kwamakhemikhali, nokucindezeleka okuhlangenwe nakho okubi nakakhulu. Eminye imiphumela nayo ibonwe, okwenza kube nokulala okunganele ngokwanele kumuntu omdala, ikakhulukazi, ukungalingani kwe-hormonal nokunciphisa amandla omzimba omzimba.
Iningi lezifundo zangaphambilini zazizinikezele ekuhluphekeni-imiphumela yenkinga yokulala yesikhathi esifushane. Isibonelo, "izisebenzi zokuvolontiya" zaphoqeleka ukuba ziphapheme usuku noma ezimbili, emva kwalokho zafunda izinguquko emiphakathini yemikhakha ehlukahlukene - ijubane lokuphendula, imizwelo, ukunakwa - okwakudabukisayo lapho ungatholi ukulala ngokwanele. Ucwaningo olusha luhlolisise umphumela womzimba wokunciphisa ubude bokulala nsuku zonke emahoreni amane ngokuhlwa okuyisithupha okulandelanayo.
Ngokusho kwenhloko yabacwaningi, uDkt. Van Koter, ukulahlekelwa isikhathi eside isikhathi eside kuthinta impilo yomuntu kakhulu kunokwedlula ukuphoqeleka ukuphoqa ngo-1-2 ebusuku. Okusho ukuthi ukulala ngokwanele kokulala akusizi ngalutho ukwedlula ukuntuleka komsoco noma ukungasebenzi. Ungaqhathanisa umphumela omubi wokuntuleka kokulala nokulimala okubhema ukubhema. Ngakho-ke, abantu njalo ngonyaka balala kancane futhi bakhathele kakhulu ngenxa yalokho. Bangakwazi ukuzivocavoca njalo, ukuthi bangadla kanjani, bacebisa ukudla kwabo ngamavithamini amahle, kodwa uma ubuthongo babo buphela amahora angu-4-5 ngosuku, zonke ezinye izinyathelo azihambanga kahle.
Izifundo zesikhathi eside ziqiniswa: umuntu omdala udinga ukulala kwamahora angu-8-9 ebusuku. Noma kunjalo, uthi, ama-American ajwayelekile amahora angu-7 - angabi khona, futhi kaningi ngisho nangaphansi, nokuntuleka kokulala akuphindaphindi. Kubalulekile ukuthi uqaphele ukuthi isidingo sokulala singumuntu oyedwa, ngakho-ke kungase kube nokungabaza. Kodwa iningi lazo alitholi amanani abo okulala. Ngokuvamile abantu abalala ngaphambi kwamabili, kodwa bavuke esignini ye-alamu emahoreni angu-4.30-5. Ngenxa yalokho, balele futhi basendleleni yokuya emsebenzini, nase-cinema noma emabhayisikobho, futhi ngezinye izikhathi ngisho nangemva kwesondo, noma ukuqhuma emihlanganweni nasezindaweni zokusebenza ...
Abacwaningi bathola ukuthi isikhathi esanele sokulala kumuntu omdala sibangelwa ushintsho oluphawulekayo ekusetshenzisweni komzimba, futhi kuholela ekuhlulekeni kwe-hormonal okufana nomphumela wokuguga. Lo mbono wenziwa kubantu abasha abaneminyaka eyishumi nesishiyagalombili ubudala abaneminyaka engama-18-27 ubudala abalala ubusuku obuyishumi nambili ngokulandelana esibhedlela. Phakathi nalesi sikhathi, kubhalwe ngokuqondile isikhathi sokulala kwabo: ngobusuku obuthathu bokuqala kwakungu-8 amahora, bese ubusuku obuthathu behora amahora amane bengenakho ukulala phakathi nosuku.
Ukuhlolwa okuphindaphindiwe kwegazi ne-sali kubonisa isithombe sezinguquko zokuguquguquka kokulahlwa kokulala: Okokuqala, ikhono lokuthola i-glucose liye lahla kakhulu ezindabeni, okwenze ukwanda kokuqukethwe kwalo egazini futhi kwavuselela umzimba ukuba ukhiqize amanani amaningi e-insulini, okuvame ukuholela ekukhuleni kwe-insulin, futhi lokhu yisibonakaliso esivamile sokuthi "umuntu omdala" wesifo sikashukela, obizwa nangokuthi uhlobo lwesifo sikashukela. Khumbula ukuthi i-insulin engaphezu kweqhaza ibuye ibe negalelo ekubutheni amafutha, futhi lokhu kwandisa ingozi yokukhuluphala ngokweqile nomfutho wegazi ophakeme.
Ikhono lobuchopho ukusebenzisa amandla we-glucose futhi ngaphandle kokubamba iqhaza kwe-insulin kuyaziwa, kepha leli khono ngemuva kokuntula kokulala lizibonakalise ngokwezinga elincane. Umphumela waba ukuphazanyiswa kokusebenza kwezindawo ezithile zobuchopho, kuhlanganise nalabo abathintekayo ukucabanga okucabangelayo, inkumbulo nokuhlakanipha - ngaleyo ndlela, ngokungabikho kokulala, kwaba khona ukulimala kulezi zici.
Ngaphezu kwalokho, abacwaningi bathola ukuthi okuqukethwe kwegazi kwe-cortisol, okusebenza njengesilinganiso sokucindezeleka, kwanda ezimweni zokuntuleka kokulala kusihlwa. Lokhu kwanda ezingeni le-cortisol kuyinto evamile yokuguga futhi kuhlotshaniswa nokwanda kokumelana nokufakwa kwe-insulin nokukhubazeka kwememori. Ngesikhathi esifushane sokulala komuntu omdala, kungase kube nezinguquko ezingeni le-hormone ye-gland yegciwane; Kodwa-ke, imiphumela yalesi simo akukacaci ngokuphelele. Kodwa ukwehluleka kokuzivikela kwabonakala ngokucacile, ikakhulukazi, ngesimo sempendulo yomgomo wokugoma.
Ekucwaningeni okuqhubekayo, abacwaningi baseChicago baqhuba ukuhlola ngomphumela wokuntuleka kokulala kwabesifazane kanye nasebekhulile. Kulaba asebekhulile, ukungabi nokulala, okusho ososayensi, kufanele kuthinteke ngisho nakakhulu, ngenxa yokuthi isikhathi esiwela esigabeni sokulala okujulile (okuphumelela kakhulu), siwa kakhulu ngokukhula. Kubantu abasha abaneminyaka engama-20 no-25, lesi sigaba sibalelwa kumaminithi angaba ngu-100, futhi ipharamitha elifanayo lomuntu oneminyaka ephakathi kweminyaka engaphezu kwemizuzu engama-20. Uma umuntu osemncane elula ukulala ngemva kokuntula ukulala, asebekhulile angakwazi ukukhokhela isimo ngaphandle kokulala kunzima kakhulu.
Ngakho-ke, isiphetho esiyinhloko: ukulala akukwazi ukunakwa, uma impilo yakho iyathandeka kuwe. Ukuntuleka kokulala okuvamile kuphakanyiswa ukuba ulale embhedeni amahora amabili ngaphambili. Iningi, njengokungabikho, ungalali izingane zesikole ezanele, ezilala emva kwamabili, bese uvuka ekuseni futhi ufike esikoleni ulele, njenge-zombie.
Imiphumela yocwaningo lolunye iqembu labaososayensi - kusukela eYunivesithi yasePennsylvania (Philadelphia) - bonisa ukuthi emva kwamasonto amabili okungahlali okungapheli kokulala, abantu abaningi bathi basetshenziselwa umbuso omusha futhi abazizwa belele ngoba belele kancane. Kodwa-ke, izivivinyo zibonisa ukuthi lokhu akuhambisani neqiniso: abantu abanjalo basabhekene nokukhathala, imisebenzi yokulawula yenza okubi nakakhulu, ikakhulukazi ukuhlolwa kokusebenza okusheshayo nokuphendula okusheshayo.
Ngokusobala, sikhuluma ngomqondo wokuzibamba nokuziphendulela kokulala nokuphazamiseka kwabo: ngokusho kobufakazi besayensi, phakathi kwezifundo hhayi umuntu oyedwa oye wajwayela ukulala ukulala! Umqondo ojwayelekile kakhulu ongakwenza kangcono, ukonga ephusheni, uqobo wamanga: kuboniswa ngokuqondile ukuthi labo abangalali bakwenza kancane kancane.