Cishe isigamu sempilo yethu esichitha ephusheni. Ngakho-ke, akunakwenzeka ukugcizelela ukubaluleka kokulala komzimba womuntu. Ukulala ngokwesilinganiso sezintandokazi eziningi ebusuku. Yiqiniso, manje, uma ngabe ufisa, ukuphila kwasebusuku kungahle kuhlelwe njengokukhanya kwelanga: umsebenzi, esitolo, ukudlala imidlalo noma imisebenzi yasendlini, ukudlala kumaqembu kanye nama-movie. Kodwa ingabe umuntu angashintsha imini nobusuku ezindaweni (ngenkathi egcina isimo esidingekayo sokuhamba nge-cyclicity) ngaphandle kokulimaza impilo yakhe? Ochwepheshe bathi: akunjalo!
Umuntu uyisilwane sosuku. Lokhu kuboniswa yiqiniso elingenakuphikwa - asikwazi ukubona ebumnyameni. I-Nyctalopia (ikhono lokubona cishe ebumnyameni obuphelele) linomuntu oyedwa kuphela abayizinkulungwane eziyishumi zabantu bonke. Ngaphezu kwalokho, ukuthuthukiswa kwezici ezithile ezidingekayo nezingenakulinganiswa (isibonelo, u-vitamin D, obhekene nokukhula okujwayelekile nokulinganisela kwengqondo) kukhiqizwa emzimbeni kuphela ngosizo lwelanga. Esikhathini sokuziphendukela kwemvelo, inhliziyo, amaphaphu, kanye nesimiso sokugaya umzimba baqeqeshwe ukusabela emini nasebusuku ngokuhleleka okucacisiwe. Kwenzekani kithi ebusuku ngobumnyama obuphelele?
Ukushintsha kwe-Hormonal.
Ukuphendula ngokukhethekile ekushintsheni kwesikhathi sosuku yilona uhlelo lwe-endocrine. Isibonelo, ama-pancreas akhiqiza ngenkuthalo i-insulin emini, futhi ebusuku - ihomoni ekhuthaza ukuphumula nokulala-somatostatin. Uma uhlala uphapheme ebusuku isikhathi eside, futhi ulale emini, ukukhiqizwa kwamahomoni kuzokwakhiwa kancane. Kodwa kuphela kancane. Ngakho-ke, ikhwalithi yokulala kwansuku zonke (kanye nokwamukela ubusuku bezakhi zomzimba) kuyoba kubi nakakhulu ngokwemigomo yangaphandle (ukukhanya, umsindo), kodwa futhi ngokwemigomo yemvelo.
Ama-hormone "abuthongo" abakhulu atholakele ososayensi nje nje. Ema-70s, amaMelika athola le substance melatonin, eyimfihlo yobuchopho ukuze igcobe umzimba ekulele. Ngasekupheleni kweminyaka engama-90 bathola ukuhlukunyezwa kwe-melatonin - orexin, abanesibopho sokuvuka futhi banomsoco onempilo, futhi bafunda nokuyivimbela imithi uma kwenzeka ukungasebenzi kahle ngesigqi sokuvuka.
Ngokuqondene ne-melatonin, eminyakeni yamuva uyaqhubeka emangaza abacwaningi. Kuvela ukuthi ngaphandle kwemikhuba yobuciko nayo inezindawo zokuvimbela i-antioxidant, anti-aging, futhi futhi, iqinisa isimiso sokuzivikela komzimba ngisho nokulwa nomdlavuza wamangqamuzana! Ejabule amakhulu eminyaka, ifomula elithi "ukulala - nayo yonke into iyodlula", njengoba kuvele, ngokusekelwe empilweni yokuthuthukisa impilo ye-melatonin. Okuqukethwe kwaleli hormone eliyisimangaliso egazini liyahlukahluka kuye ngokuthi isikhathi sosuku - ebusuku ukugxila kwayo kukhula izikhathi ezingu-4-6, kufinyelela phezulu phakathi kwamabili nobusuku ntambama ekuseni.
Iqembu "lamaphilisi angaphakathi okulala", akhiqizwa yi-laboratory yethu yangaphakathi, ivaliwe yi-hormone serotonin ne-amino acid tryptophan, ehlanganyela ezinkambisweni eziningi ezibalulekile zangaphakathi. Ukuntuleka kwabo kungathinta kakhulu izinga lokulala.
Imenyu yokulala.
Ngenhlanhla, kukhona uhlu oluphelele lwemikhiqizo equkethe i-melatonin ne-tryptophan futhi negalelo ekukhiqizeni i-serotonin. Wonke umuntu uyazi ukuthi isincomo sabasosayensi (ungadli ngemuva kuka-18.00, uma ufuna ukugcina amafomu amancane) kusekelwe olwazini lwezinto eziphilayo. Kusukela ngehora lesithupha kusihlwa ngamahora angu-4 inqubo yokugaya inyama isinciphisa, ngakho-ke emva kwe-22.00 izoba cishe kuze kube yikhombisa ekuseni, lapho kufika isikhathi sokusebenza kwesisu, kulandelwa ama-pancreas. Kodwa, uma ungeke ukwazi ukulala, akuyona ubugebengu ukufaka esikhundleni sokuthi u-hypnotic ukhuthazwe udokotela omuhle onomkhiqizo wemvelo. Kubukeka kakhulu nakakhulu ukufaka phakathi kokudla okuhlwa kusihlwa:
Ubhanana. Babizwa ngokuthi ngisho "amaphilisi okulala esikhumbeni." Khuthaza ukukhiqizwa kwe-serotonin ne-melatonin, aqukethe i-potassium, kanye ne-magnesium, esiza ukuzinza isimo sengqondo nokuphumula imisipha.
Ubisi. Inyunyana ephumelelayo ye-tryptophan ne-calcium, esisiza ubuchopho be-tryptophan njenge-assimilate. Ezinganeni eziningi, ubisi olufudumele nobuni lungamaphilisi alala kahle. Ngakho kungani ungathathi isibonelo kubo?
Inyama ye-turkey, ama-alimondi kanye namantongomane ephayini, isinkwa sonke sokusanhlamvu. Imikhiqizo yabaholi kuba okuqukethwe kwe-tryptophan, namazambane abhakawa abamba izinto eziphazamisa ukufaniswa nokucubungulwa kwaleli-amino acid ebalulekile.
Inani elincane le-glucose (ngesimo soju noma ujamu) luzosiza ukuvimbela ama-orexin ngokweqile, ukusivimbela ukuba singanqamuki futhi silele. Vele ungathathwa! Inani elikhulu elimnandi liyabonakala ubuchopho njengesignali emjikelezweni omusha womsebenzi osebenzayo!
Sebenza ephusheni.
Ochwepheshe batusa ukunakekelwa ngokukhethekile ekuziphatheni komzimba ebusuku: ukuhamba njalo ebusuku endlini yangasese kungabonakalisa ukuhluleka kwezinso eziqhubekayo, nokuphindaphinda izinhlungu zomsoco kunoma iyiphi ingxenye yomzimba (ngisho noma ungazikhumbuli ngosuku), ngaphambi kwanoma yikuphi ukuhlola, ukuze uthole iseluleko kudokotela.
Ntambama, ubuchopho buphazamiseka kakhulu: umsindo, ukukhanya, umsebenzi omkhulu wengqondo noma womzimba. Ebusuku, izimo ezikhethekile ngokuphelele zidalwa. Izitho zokubona zihunyushwe esimweni esinqunyiwe ukuze zinikeze imisebenzi emibili ebalulekile: "ukubuyekezwa" kobuchopho besimo sabo bonke izitho zangaphakathi nokuhlanzwa kwemvelo. Ukwehliswa komzimba kunciphisa, ukucindezeleka kwegazi kunciphisa (uma ngesizathu esithile lokhu kungenzeki, ukuguqulwa kokulala kuba nzima), umsebenzi wokugaya ukudla usondela ku-zero. Yini okwamanje esebenza ngokugcwele?
Izinso cishe ziyinhloko enkulu "yobusuku". Lokhu kuchazwa ngisho nesikhundla somzimba ngesikhathi sokulala: uma siqamba amanga, igazi ligeleza ngokugcwele ngokuya endaweni ephansi emuva, ngakho-ke kuzinso. Ngalesi sikhathi, yilo msebenzi obaluleke kakhulu: ukucubungula nokususa emzimbeni zonke izinto ezingadingekile. Kodwa hhayi kuphela. Ngokusebenza ngendlela efanele kwezinso, ukucindezelwa kwegazi kanye nokwakheka kwe-calcium (futhi, ngakho-ke, isimo sohlelo lonke lwethambo) kuxhunyaniswa: ebusuku ebusuku izinso zikhubaza ngokuqinile i-calcitamin ye-hormone, ziqinisa ama-skeleton futhi zisiza ukunqoba imiphumela yokucindezeleka kwamalanga. Ukuze ungagcini umthwalo ezinhliziyweni, ukuphuza (ikakhulukazi kusihlwa) ukusetshenziswa kasawoti kufanele kugwenywe, okungenani inhlanganisela kasawoti kanye noketshezi. Uma kungenjalo, ngomzamo wokubhekana nale cocktail, uhlelo lwe-excretory luzodinga usizo oluvela enhliziyweni, okungaholela ngokungahleleki ekuleleleni. Ngokushesha uzozizwa unenkathazo yokulala, uvame ukuvuka ebusuku.
Ngifuna ukulala.
Ukulala okungcono kakhulu nokuphulukisa ngempela kungabonakala ngezinkomba ezintathu:
• inqubo yokulala - elula futhi elula;
• azikho ukuvuswa okuphakathi okuhlwa;
• Vuka ekuseni - mahhala futhi kulula ngesifiso sokuthutha futhi ucabange ngenkuthalo.
Ngeshwa, cishe abantu abangu-90% abahlala emadolobheni abadala "abakwazi" ukuhleleka kokunye noma izinto eziningana ngesikhathi esisodwa. Izizathu eziyinhloko zalokhu: ukugeleza okukhulu kolwazi, umsindo womsindo okhuphuka, ukusebenza ngokweqile nokucindezeleka, ukuxhashazwa kwezidakamizwa. Izici eziyingozi kunazo zonke ziyi:
Ukusetshenziswa kwezinto eziqukethe i-caffeine. Iqeda uhlelo lwe-braking, futhi ubuchopho abukwazi ukuziguqula.
Izikhathi ze-Inthanethi eziseduze. Umsebenzi wesikhathi eside kwikhompyutha (ikakhulukazi ohlelweni lokusesha) kwenza kube nzima ukuba umzimba ulale. Lokhu kungenxa yokuthi ubuchopho buthola ulwazi olungeziwe, okumele lusetshenziswe. Ama-receipt of perception acasuliwe, futhi lo muntu uhlala esigabeni esisebenzayo isikhathi eside.
Utshwala. Kuyinto evamile ukuvimbela isenzo sezinto eziningana ezidingekayo ekushintshaneni kwabo okuvamile. Lokhu kuvuselela ukuvusa okuvame kakhulu. Utshwala luphazamisa inkambo evamile kanye nokushintsha kwazo zonke izigaba zokulala, ukucindezela umjikelezo ojwayelekile womsebenzi wobuchopho.
Indlela yokuletha leli phupho elisondelene nelungile?
Kuwusizo ukudala futhi uqaphele umkhuba wangaphambili: ukuhamba okuncane endaweni enokuthula, ishazi noma ukugeza okushisayo, isiphuzo esinoshukela, ukuzithokozisa kwezinyawo, ukufunda incwadi enhle. Ukuphindaphinda isenzo esikhethiwe kusuka kusihlwa kuya kusihlwa, sisiza umzimba ukuba uthuthukise ukulala nokulula ukulala. Ekamelweni lokulala, kuzomele kube khona oksijini okwanele - ngaphandle kwalokho inhliziyo ngeke ikwazi ukuya kwimodi yokulala ephansi. Ungakhohlwa cishe imizuzu engu-15-30 ehamba ekamelweni ngaphambi kokulala, ngisho nasebandleni ebusika.
Ukuvuka njalo "kuphukile"? Uma uvuka ngewashi le-alamu, zama isikhathi sokuvusa phakathi kwamaminithi angu-40 phambili noma emuva. Mhlawumbe, i-bell ikhala ngokuphakama kwesigaba "sokulala kancane", kanti isikhathi esihle sokuvusa siphelile ngemuva kokuphela kwesigaba sephupho.
Qaphela ukuxolisa komsindo: noma ngabe ujwayele umsindo, ubuchopho buyaqhubeka buyibona njengento ecasulayo futhi esongelayo futhi ayikwazi ukugxila kuphela ezinkambeni zangaphakathi ezenzeka emzimbeni, njengoba kufanele kube ngendlela evamile.
Ukulala engalweni.
Ayini amaphupho futhi ayini? Akusekho impendulo eqondile. Kuphela eminyakeni engama-50-70 edlule, ochwepheshe bokulala (psychotherapists, psychiatrists, neurophysiologists, somnologists) basondele ukuqonda lesi simo. Iqiniso liwukuthi amaphupho ayingxenye ekhanyayo futhi emfushane kakhulu yohlelo lokulala. Akupheli imizuzu engaphezu kwengu-40 kusukela emahoreni ayisishiyagalombili avamile. Amaphupho akhulumi ngezinkinga zangaphakathi, ngokuphambene nenkolelo evamile. Inhloso kuphela yephupho ukucubungula ulwazi olutholiwe phakathi nosuku olusebenzayo, luwenze lufinyeleleke, luphephile kwengqondo. Lokhu kucubungula kwenzeka kuphela ngesikhathi sokudabuka - noma isigaba sokuphupha futhi kubangelwa izinto ezikhethekile ezibizwa ngokuthi i-acetylcholine, ezivela engxenyeni engezansi yobuchopho. Ukufinyelela emasayini angaphandle ngalesi sikhathi kuvinjelwe (ukuzwela kwemisindo akuncane, umehluko wokushisa nokudlidliza akuzwa). Yonke imizamo yomzimba igxile ezindleleni zangaphakathi. Noma kunjalo, ososayensi abazi kahle ukuthi yiluphi ulwazi "udumo" oluzocutshungulwa ubuchopho. Emkhakheni wokunakwa kungase kube "insali yansuku zonke" yezenzakalo zamuva, izinkumbulo ezisuka ebuntwaneni noma ngisho nolwazi oluthile, okusho ukuthi, ngokusho komunye wabasunguli be-somnology, umhloli wamaFulentshi M. Jouvet, ufika kithi ngesikhathi samaphupho. Kodwa ukuzama nje ukuzama ukuthola amaphupho noma yiluphi ulwazi mayelana nesikhathi esidlule noma esikhathini esizayo - alufanelekile. Akusizi kahle. Umuntu akakwazi ukukhumbula konke ukulala (ngisho noma engaqiniseki okuphambene nalokho), futhi ukuhumusha komhumushi kunesiphambeko kabili futhi kuhamba kancane.
Usuku njengobusuku.
Unganaki ukubaluleka kokulala komzimba womuntu. Imiphumela yokuphila ngokumelene nama-biorhythms akuyona into eqondile: ingozi yezifo zenhliziyo, isifo somfutho wegazi, isifo sikashukela sikhula. Ngakho-ke, odokotela bayeluleka ngokuqinile: noma ngabe izimo ezihloswe zokuphila nomsebenzi zidinga ubusuku obusika, akukhuthazwa ukuba uhambisane nombuso onjalo isikhathi eside kuneminyaka emithathu kuya kweyine. Ngalesi sikhathi, umzimba ugugile kahle (ngisho noma ungacabangi kanjalo). Ngesikhathi sokuqala kufanele ubuyele empilweni yosuku.