Indlela Ubuchopho Obulawula Ngayo Umjikelezo Wokulala Nokuvuka
Ukulala kuwumsebenzi obalulekile osekela impilo enhle yabantu, inhlalakahle, kanye nokusebenza kahle. Nakuba sivame ukungakuqapheli, inqubo yokulala empeleni ilawulwa yindlela eyinkimbinkimbi kakhulu futhi eyinkimbinkimbi ngaphakathi kobuchopho. Umjikelezo wokulala nokuvuka uwumphumela wokuxhumana kwezingxenye ezahlukene zobuchopho kanye nesimiso sezinzwa , ezihambisanayo ukulawula izikhathi zethu zokulala nokuvuka.
Indlela Yokujikeleza I-Circadian
Umjikelezo wethu wokulala nokuvuka ulawulwa yisigqi sethu se-circadian, noma iwashi lebhayoloji, elilandela umjikelezo wamahora angama-24. Lesi sigqi sibonisa izinguquko zemvelo zomzimba ezihambisana nokujikeleza koMhlaba. Isici esiyinhloko esilawula isigqi se-circadian ukukhanya.
I-Suprachiasmatic Nucleus (SCN)
Ukukhanya kuyithinta kanjani imigqi ye-circadian? I-Suprachiasmatic Nucleus (SCN) ebuchosheni bethu idlala indima enkulu kulokhu. I-SCN itholakala ku-hypothalamus futhi isebenza njenge-"master clock" yomzimba. I-SCN ithola ulwazi mayelana nokuvezwa kokukhanya okuvela ku-retina esweni bese ithumela izimpawu zokulawula imisebenzi eyahlukahlukene yomzimba, okuhlanganisa ukukhululwa kwama-hormone, izinga lokushisa lomzimba , kanye nemigqi yokuvuka nokulala.
Uma amehlo ebona ukukhanya ekuseni, i-SCN ithumela izimpawu ezivimbela ukukhiqizwa kwe-hormone i-melatonin yi-pineal gland , okwenza umzimba uhlale uphapheme. Ngokuphambene nalokho, njengoba ubusuku buqala futhi ukukhanya kuqala ukuncipha, izimpawu ezivela ku-SCN ziqala ukukhiqizwa kwe-melatonin, okusiza ukulungiselela imizimba yethu ukulala.
I-Melatonin
I-Melatonin iyi-hormone ekhiqizwa yi-pineal gland, etholakala ebuchosheni obuphakathi. Ukukhiqizwa kwayo kulawulwa yi-SCN, futhi ukukhiqizwa okuphezulu kwe-melatonin kukhombisa umzimba ukuthi ulale. Ngokuphambene nalokho, amazinga aphansi e-melatonin asenza siphapheme kakhulu. Lokhu kuchaza ukuthi kungani ukukhanya okuluhlaza okwesibhakabhaka okuvela kuma-computer noma kuma-cell phone screen kungaphazamisa ubuthongo bethu: kucindezela ukukhiqizwa kwe-melatonin.
Izigaba Zokulala
Ukulala akuyona inqubo engaguquki, kodwa kunezigaba eziningana. Ngokuvamile, ukulala kuhlukaniswe izigaba ezimbili ezibanzi: Ukunyakaza Kwamehlo Okungasheshi (i-NREM) kanye Nokunyakaza Kwamehlo Okusheshayo (i-REM). Zombili zidlala indima ebalulekile ekuvuseleleni nasekusebenzeni kobuchopho.
Isigaba se-NREM
I-NREM inezigaba ezintathu ezihlukene:
1. Isigaba 1 (Ukulala Okuncane): Lesi yisigaba sokuguquka phakathi kokuvuka nokulala. Phakathi nalesi sigaba, umzimba uqala ukuphumula, izinga lokushaya kwenhliziyo liyehla, futhi izinga lokushisa lomzimba liyehla. Lesi sigaba ngokuvamile sithatha imizuzu embalwa.
2. Isigaba 2 (Ukulala Okuphakathi): Kulesi sigaba, siqala ukulala ngempela, futhi umsebenzi wobuchopho uyehla kodwa uhlala usabela ezintweni zangaphandle. Lesi sigaba siqukethe cishe u-50% wobuthongo obuphelele basebusuku.
3. Isigaba 3 (Ukulala Okujulile): Kulesi sigaba, umzimba ungena ebuthongweni obujulile kakhulu, obaziwa nangokuthi ubuthongo be-delta noma ubuthongo obuhamba kancane. Izinqubo zokululama zenzeka lapha, okuhlanganisa ukulungiswa kwemisipha nezicubu kanye namandla akhuphukile. amasosha omzimba.
Isigaba se-REM
Ukulala kwe-Rapid Eye Movement (REM) kulandela isigaba se-NREM futhi kuvame ukwenzeka cishe imizuzu engama-90 ngemva kokulala. Phakathi nalesi sigaba, amehlo ahamba ngokushesha ngaphansi kwamehlo, futhi ukuphupha kuvame ukwenzeka. Umsebenzi wobuchopho ngesikhathi sokulala kwe-REM ufana kakhulu nalapho sivukile, kodwa imisipha yomzimba cishe ayinyakazi ngokuphelele, isimo esaziwa ngokuthi i-atonia. Ukulala kwe-REM kubalulekile emisebenzini yokuqonda njengenkumbulo, ukufunda, kanye nemizwa.
Ukulawulwa Kwezinzwa
Ubuchopho busebenzisa ama-neurotransmitter ahlukahlukene ukulawula ukulala nokuvuka. Lokhu kufaka phakathi i-adenosine, i-dopamine, i-norepinephrine, i-serotonin, ne-acetylcholine, phakathi kwezinye.
I-Adenosine
I-Adenosine iyi-molecule edlala indima ekukhuthazeni ubuthongo. Njengoba usuku luqhubeka, amazinga e-adenosine ebuchosheni ayanda, okubonisa ukuthi imizimba yethu ikhathele. I-caffeine isebenza ngokuvimba ama-receptor e-adenosine, yingakho sizizwa siqaphile kakhulu ngemva kokuphuza ikhofi.
I-Dopamine ne-Norepinephrine
I-Dopamine iyi-neurotransmitter exhunywe ohlelweni lomvuzo lobuchopho futhi idlala indima ekusigcineni siphapheme. Ngakolunye uhlangothi, i-Norepinephrine isebenza ngendlela efanayo ne-hormone yokucindezeleka, isisiza sihlale siphapheme futhi siqaphile.
serotonin
I-Serotonin, ekhiqizwa ebuchosheni obuphakathi, nayo idlala indima ekulawuleni ukulala nokuvuka. Amazinga e-serotonin anele angasiza ekubangeleni ubuthongo, kanti ukuntuleka kwe-serotonin kungabangela ukuphazamiseka kokulala.
Izinkinga Zokulala
Izinkinga zokulala, njengokungalali kahle noma i-sleep apnea, zingavela uma kukhona ukuphazamiseka kwendlela yokulawula ukulala nokuvuka. Ukungalali kahle yisimo lapho umuntu eba nobunzima bokulala noma ukuhlala elele. Lokhu kungabangelwa izinkinga zempilo ezingokomzwelo, ezingokwengqondo, noma zomzimba.
Ngakolunye uhlangothi, i-sleep apnea yenzeka lapho ukuphefumula komuntu kuyeka futhi kuyeka ngokuphindaphindiwe ngenkathi elele. Lokhu kungaphazamisa ubuthongo obujulile nobe-REM, kumshiye ekhathele usuku lonke.
Ukungalali kahle njalo kunomthelela omkhulu empilweni yethu, okuhlanganisa nokwandisa ingozi yesifo senhliziyo , isifo sikashukela, ukukhuluphala ngokweqile kanye nempilo yengqondo.
Amathiphu Okuthuthukisa Umjikelezo Wakho Wokulala Nokuvuka
Kunezinyathelo eziningana esingazithatha ukuze sithuthukise umjikelezo wethu wokulala nokuvuka:
1. Setha Isikhathi Sokulala: Zama ukulala nokuvuka ngesikhathi esifanayo nsuku zonke, ngisho nangezimpelasonto. Ukungaguquguquki kusiza ekulawuleni isigqi sethu se-circadian.
2. Dala Indawo Yokulala Ekhululekile: Qiniseka ukuthi igumbi lakho lokulala limnyama, lithule, futhi lipholile. Cabanga ngemigomo yakho yokulala, ikakhulukazi imicamelo yakho nomatrasi.
3. Nciphisa Ukukhanya Okuluhlaza okwesibhakabhaka: Gwema amafoni, amathebhulethi, amakhompyutha, noma i-TV okungenani ihora ngaphambi kokulala.
4. Qhubeka Nokuzivocavoca: Ukuzivocavoca njalo kusisiza silale kangcono. Kodwa-ke, gwema ukuzivocavoca okunzima eduze nesikhathi sokulala.
5. Nciphisa i-Caffeine notshwala: I-Caffeine notshwala kungaphazamisa ubuthongo bethu, ngakho gwema ukusebenzisa ngokweqile, ikakhulukazi ntambama nakusihlwa.
6. Ukuphumula Ngaphambi Kokulala: Imisebenzi efana nokufunda incwadi, ukulalela umculo ophumuzayo, noma ukuzindla kungakusiza ukuthi uzole ngaphambi kokulala.
Isiphetho
Ukulala kuyinqubo ebalulekile elawulwa izindlela eziyinkimbinkimbi ebuchosheni. Lokhu kufaka phakathi i-SCN, elawula izigqi ze-circadian, kanye nama-neurotransmitter ahlukahlukene athonya ukulala nokuvuka. Ukuqonda ukuthi ubuchopho bulawula kanjani umjikelezo wokulala nokuvuka kungasisiza sithathe izinyathelo zokuthuthukisa ikhwalithi yethu yokulala, futhi ekugcineni, ikhwalithi yethu yokuphila. Ngokugcina isimiso sokulala esiqhubekayo nokudala indawo esekela ukulala, singaqinisekisa ukuthi imizimba yethu nobuchopho bethu kuthola ukuphumula abakudingayo ukuze basebenze kahle.
