Iphupho ekunqunyiwe
Ukulala kuhlukaniswe ngezigaba ezimbili: okusheshayo futhi kancane. Ukuhamba kancane kunciphisa cishe u-75% wokulala okuphelele, futhi kuyashesha - 25%. Ngesikhathi sokuphumula kancane kwamandla ethu omzimba. Kulokhu, ihlukaniswe ngezigaba eziningana: owokuqala (uma silele), owesibili (isimo esihle sokuphumula komzimba wonke), owesithathu nowesine (ubuthongo obujulile).
Ngokushesha lapho isigaba sokulala sokuphumula siphelile, sithatha indawo esheshayo. Iphupho eliphuthumayo linesibopho sokubuyisela isimo sethu sengqondo. Iphupho eliphuthumayo linamanye amagama: i-paradoxical, ijubane elisheshayo, isiteji sokunyakaza kwamehlo okusheshayo. Kulo mzuzwana lapho sibona amaphupho kanye nezinyathelo zethu ze-eyeballs. Uma umuntu ehlangene nokucindezeleka nokucindezeleka kwengqondo phakathi nosuku, uzochitha isikhathi esiningi esigabeni sokulala esisheshayo.
Ngesikhathi sokulala okusheshayo, kwenzeka ukuthi ososayensi abakwazi ukuchaza. Uhlelo lwezinzwa luvuliwe ngokuqinile, ukushaya kwenhliziyo nokuphefumula kuphuthumayo, futhi emva kwemizuzu embalwa zonke izinkomba zibuyela futhi ngeze. Kukhona inkolelo yokuthi ngalendlela umzimba uhlola ukulungela kwawo isinyathelo uma kwenzeka ingozi. Kodwa nakanjani akekho owaziyo.
Kuyinto ubuthongo obunzima obangela inkumbulo yethu. Lapho izilwane zazilala ngokushesha, ngokushesha zikhohlwe konke ababekufundiswe kamuva. Kubuye kube nokuhlolwa kwabantu, okwakukhona lapho ukukwazi ukuthi ulwazi oluningi esikukhumbulayo luyaphupho. Amavolontiya ntambama afundisa amagama angaphandle. Ingxenye yokuqala yayivunyelwe ukulala, kodwa okwesibili kwakungekho. Ekugcineni, labo ababelele kahle bakhumbula kahle amagama.
Amaphupho
Akekho owaziyo ukuthi kungani sidinga amaphupho. Abanye bakholelwa ukuthi lokhu kuwumphumela ohlangothini wobuchopho. Umqondo wethu ongaqondakali uzama ukuxhumana nathi futhi usitshele ukuthi yini okufanele siyibheke. Bonke abantu abakuboni, akubona bonke abawakhumbula emva kokuvusa. Abantu - abantu abafundela izici zokulala, babelane ngezinhlobo ezimbalwa zamaphupho:
- Imvelo - lawo maphupho lapho isimo somzimba sibonakala khona. Isibonelo, uma sishisa, khona-ke ephusheni singakwazi ukuzibona esendaweni efudumele kakhulu.
- Eqinisweni - lawo maphupho lapho sipheqa khona izenzakalo ezenzeke kithi ngosuku.
- I-Creative - amaphupho lapho sibona khona izinto ezizayo, umsebenzi, ukutholakala. Isibonelo esicacile salokhu yiphupho likaMendeleyev, lapho abona khona itafula lakhe lezici.
- Ukubuyisela - lawo maphupho lapho sithola khona konke esikufunayo. Zibhekwa njengezijabulisa kakhulu.
Ukuhlukaniswa okuhlukile kuhlaselwe yizibusuku. Ngokuvamile, sivuka ngokukhathazeka, ngokuthuthumela okubandayo nangokwesaba. Ngakho, psychihika uzama ukuqeda ukungezwani okungadingekile. Ngokuvamile, izibhamu zivakashelwe abantu abanenkinga engalingani. Ngesinye isikhathi imbangela yezingxabano zingadla ukudla ebusuku, kuthatha imithi ethile, izinkinga ezingokwengqondo ezingaxazululwanga njalonjalo.
Ososayensi abaphiki ukuthi amaphupho angaba yisiprofetho, kodwa futhi awaqinisekisi. Okuningi kwalokho esikuphuphayo, ungakwazi ukuchaza kalula.
Udinga ubuthongo obuningi?
Umuntu ngamunye unama-biorhythms akhe, ngakho-ke isikhathi sokulala sihlukile kuwo wonke umuntu. Omunye unezinsuku eziyisihlanu zokulala ukuze azizwe ejabule usuku lonke, futhi omunye nomunye abayisishiyagalombili bazoba mncane. Ngakho-ke, kubalulekile ukuthola indawo ephakathi kwakho. Ukulala kancane kubi, kodwa hhayi okuhle kakhulu. Lokhu kwafakazelwa ososayensi abaqhuba ucwaningo. Esikhathini sabo kwacaca ukuthi labo abangatholi ngokwanele ukulala ngokwanele, nalabo abalala ngaphezu kwamahora angu-8 ngosuku, banamathuba amabili okuhlupheka ngenxa yezifo zesimiso senhliziyo.
Kumuntu omdala, isikhathi esihle sokulala cishe amahora angu-7. Kodwa umkhuba ngamunye uhlukile wonke umuntu. Ihlelwe ngokuhlelekile futhi ingaguquki kulo lonke ukuphila. Uma uthola, ungathuthukisa ukusebenza kahle nempilo.
Kodwa ukucacisa uhlelo lwakho lokulala kungenzeka kuphela ngaphansi kwezimo ezihle, lapho singalala ngangokunokwenzeka, futhi hhayi njengoba nje imvelo idinga. Lokhu kungenziwa ngesikhathi seholide noma ngesikhathi seholide ende.
Ukulala ngokugcwele okuthinta konke: empilweni yethu, umzimba, ubuhle, umsebenzi, imizwelo, umsebenzi wengqondo. Konke lokhu kwakuhlelekile, kwanele nje ukuthola ukulala ngokwanele. Futhi ukulala kungcono uma ukhululekile. Uma isikhathi esifanayo sokulala ubusuku obukhululekile asanele, bese uqokomisa usuku lwale mizuzu engu-15. Ngalesi sikhathi, umzimba, njengokungathi, "qala kabusha" futhi usebenze izinqolobane zayo. Lokhu kuzosiza ukukhiqiza kakhulu usuku lonke. Kodwa uma uzwa ukulala noma ubhekene nobunzima bokulala ebusuku, ubusuku bokulala bubekwe eceleni.
Ukulala ngesimiso
Wonke amaphupho okujabula futhi agcwele amandla ngemva kokuvusa. Kodwa ngezinye izikhathi kunezimo lapho kungekho nhlobo isikhathi sokuphumula okugcwele futhi asikwazi ukunqamula amakhanda ethu emfuleni. Indlela yokubhekana nalokhu?
Eminyakeni embalwa eyedlule, kwakukhona ama-alamu e-biorhythm akhethekile. Ilandelela umsebenzi wobuchopho ngesikhathi sokulala. Udinga kuphela ukugqoka isongo esikhethekile esizolungisa ukuhamba komzimba okuncane. Chaza isikhashana lapho udinga ukuvuka khona, isibonelo, kusukela ngo-8 ukuya ku-8: 30. Idivayisi ehlakaniphile izonquma umzuzu lapho kulula khona ukuthi ubuzwe.
Ungafunda ukuvuka ngesikhathi esifanayo wena ngokwakho. Indlela elula yokuvuka esiteji sesibili sokulala. Izigaba zishintsha cishe yonke isigamu sehora. Ngakho-ke, uma unesikhathi esincane sokulala, kungcono ukuvusa amahora angu-4.5 kuya kwangu-6 ngemuva kokulala. Kodwa ngisho lapha konke kuyedwa. Amahora owodwa nesigamu yi-average. Kwabanye, kungaba ngu-1.25 noma 1.40. Abantu abaningi bangakwazi ukunquma lokhu ngokuphambene. Ngakho-ke, udinga ukuzilalela.
Sleep Chemistry
Ngesikhathi sokulala, ama-hormone abaluleke kakhulu akhiqizwa. Ngakho-ke, ukuntuleka kwabo kungabangela izinkinga ezinkulu zezempilo.
I-Melatonin iyi-hormone esivikela ekucindezelekeni, yandisa ingculazi, ivimbela ukuguga ngaphambi kwesikhathi, ivimbela izifo zomdlavuza. Ngesikhathi sokulala, imali engama-70% yemali yakhe yansuku zonke ikhiqizwa. Ukuthuthukiswa kwalo kuqala ngehora lesishiyagalolunye, futhi ukuphakama kwalo kuvela phakathi kwamabili kuya ku-4 ekuseni.
I-hormone yokukhula - inciphisa inqubo yokuguga, ilawula umsebenzi wesistimu yezinzwa, ithuthukisa inkumbulo. Ingqikithi yokukhiqizwa kwayo iwela phakathi kwamahora amabili ngemuva kokulala.
I-Leptin ne-ghrelin - banomthwalo wokuzizwa kahle nokudla. Labo abangalali njalo banomqondo olambile wendlala, okusho ukuthi babhekene nesisindo esiningi. Ngakho-ke, uma uzolahlekelwa isisindo, khona-ke udinga ukulala ngokwanele. Ososayensi baye bafakazela ukuthi labo besifazane abalele ngokwanele, balahlekelwa isisindo ngokushesha kunabo abangalali ngokwanele.
Ukulala kangcono, ulale phansi ngesikhathi esifanayo, ungaboni i-TV ngaphambi kokulala (ungahlali ekhompyutheni), ungahlali embhedeni, ungasebenzisi umzimba ngaphambi kokulala, ungadli u-nap, ungaphuzi i-cola, ikhofi neziphuzo eziqukethe i-caffeine ngaphambi kokulala . Kunconywa ukugcina izinga lokushisa emoyeni ekamelweni kusuka kuma-18-25 degrees.