Sokuthatha isithongwana: umonakalo noma inzuzo. ubuthongo zasemini isisindo ukulahleka

Muva nje, abaningi baqala ukukhuluma sokuthatha isithongwana indlela ewusizo. Ososayensi, odokotela baqinisekisa ukuthi ukuphumula esifushane kangaka eside kuye kwaba nomphumela omuhle emakhonweni engqondweni nasemzimbeni, ke aqabule umzimba, ngemva kwalokho le ndoda yaphindela futhi usesimweni sokuba uvume ukubhekana ngemisebenzi yansuku zonke. Nokho, kukhona nalabo abakholelwa ukuthi lena akuyona kuphela izinzuzo bokuthi emini ukulala. Kungakanani udinga ukulala emini, ukuze ngingasebenzisi ukuba sizizwe sikhungathekile ke? Futhi kungakhathaliseki ukuthi kubalulekile ukubeka phansi phakathi kosuku?

ubuthongo zasemini

Ukuze lithole ukuthi lezi isihlwathi amandla igcwalisa, umonakalo noma bazuze uphumula kakhudlwana emini, abacwaningi olwenziwa ukuhlolwa. Ahileleka abantu ukuzibonakalisa ezahlukene, abahlala emazweni ahlukahlukene. Imiphumela ethakazelisa kakhulu. Nakuba ezimweni eziningi, ukuqinisekisile ukuthi kuhle empilweni ukuba ubuthongo ntambama, kuwo wonke umuntu. Ngokwesibonelo, abashayeli bezindiza umgibeli izindiza ngemva sorokapyatiminutnoe ubuthongo sengathi ukulala ngokwanele njalo.

Ngokusebenzisa lesi silingo kwatholakala ukuthi indima enkulu eyadlalwa ubude emini ukulala. Ngakho, ukuze ziyazithanda libuyise, udinga ukulala noma imizuzu amabili noma ngaphezulu kuka imizuzu ayisithupha. Khona-ke mhlawumbe awunaso isikhathi ukuza lwesigaba wobuthongo obukhulu noma useqede. Into esemqoka - ungavumeli amahora engaphezu kwemibili eyathatha zilale emini. Benefit noma ukulimala kuyinto iphupho enjalo? Labo abalala amahora angaphezu kwamabili emini, uhambisane okwatholakala odokotela: impilo ezingokomzwelo nezingokomzimba uwohloka, ukusabela kwakhe kuthiwa behlisa ijubane, bakhathala futhi yehlise engqondweni.

Ukusetshenziswa ubuthongo emini

Sokuthatha isithongwana: umonakalo noma inzuzo umzimba womuntu? Njengoba sekushiwo, konke kuncike ubude bayo. Uma umuntu elele emini imizuzu amabili, lwenza uhlobo sokuqalisa kabusha ingqondo. Ngemva ikhono enjalo iphupho ukucabanga kuthiwa yashesha, umzimba uzizwa nginomdlandla. Ngakho uma uthola ithuba kancane ntambama ukuze uphumule, kubalulekile ukuyisebenzisa. Kuyini izinzuzo okusobala kwezinto emini ukulala?

• aqede ukucindezeleka;
• kwandisa umkhiqizo nokunakwa;
• ngcono ukuqonda futhi inkumbulo;
• iyona nokuvinjelwa kwezifo of the system senhliziyo nemithambo yegazi;
• aqede ukozela;
• kwandisa isifiso sokusebenza ngokwenyama;
• i-nokungalali nasebusuku;
• ithuthukisa lokusungula.

Ukulala emini kanye neminye

Labo ababuka sibalo, ayazise kakhulu sokuthatha isithongwana. Sizo ona isisindo ukulahlekelwa ukulala emini? Yiqiniso, izinzuzo kuphela. Phela, usuku iphupho eliningi eyanele ivumela umzimba usebenze kahle. Ate okufanayo indoda ngokwanele, umzimba uqala ukuphazamiseka kwama-hormone, ama-carbohydrate Akasekho ugxile. Futhi kungaholela kwesisindo ngisho nesifo sikashukela. Zasemini ubuthongo ungenza esokulala ebusuku amafushane kanye neqhaza umzimba efanele.

Ngaphezu kwalokho, limnandi ukwazi ukuthi, sibonga ubuthongo iDemo emini kunciphisa lizinga cortisol. Kodwa unesibopho iqoqo amafutha ongama. Yebo, futhi ekuqhumeni amandla phezu ucabangana uzokhuthaza ezemidlalo asebenzayo. Lokhu konke futhi ikhuthaza kwesisindo.

Umonakalo ukulala emini

Kungenzeka yini ukuba kulimaze kusukela isithongwane ntambama? Yebo, uma, njengoba kushiwo ngenhla, umuntu elele amahora angaphezu kwamabili noma uma uvuka lapho umzimba wakho ongene lwesigaba wobuthongo obukhulu. Kulokhu bonke umthamo womuntu kuzoncishiswa, behlisa ukusabela, futhi isikhathi esichithekayo. Lapho umuntu elele, lo muntu akazange avume uvuke kumaminithi amabili, kungcono uvuke kwenye imizuzu amahlanu, abantu bayoba nini esigabeni wobuthongo obukhulu futhi sokugcina - iphupho. Khona-ke akukho umonakalo kusuka isithongwane ntambama ngeke.

Futhi okuhle ngokugcwele ngosuku lonke kungavimbela ngilale ebusuku. Uma lokhu kwenzeka njalo, umzimba ungakwazi ukujwayela ukuhlala siphapheme ebusuku nokuthuthukisa ukuqwasha.

Ukulwa ukozela

Ezinganekwane ezingokwesayensi ngokuvamile babonisa kugxile embuzweni othi: "Ubuhle Ukulala: umonakalo noma bazuze?" - abantu bayehluleka sihlale siphapheme ngezikhathi zomsebenzi. Isizathu salokhu isimo ukungabi evamile ye ukulala ebusuku. Kodwa akuwona wonke umuntu ithuba ulale imizuzu embalwa phakathi nosuku. Ngakho-ke, nge izenzo hypersomnia ilwe. Kanjani? Okokuqala, kuyafaneleka ngokwanele ukulala ebusuku. Ososayensi bathi kwanele ukuba umuntu omdala - kuyinto amahora ayisikhombisa kwabayisishiyagalolunye. Ngaphezu kwalokho, awukwazi balale kuya ithelevishini, kuphikisana ngaphambi sokulala, ukudlala imidlalo esebenzayo noma umsebenzi kakhulu engqondweni.

Ukozela akuyona engahlula ngosuku, uma uzama uvuke uhambe embhedeni ngesikhathi esifanayo, ngisho nangezimpelasonto. Kubalulekile ukulala kungakapheli amahora ayishumi noma nanye, kodwa hhayi kusihlwa ekuseni. Kungenjalo, ukulala ebusuku ngeke zizuzise kangako futhi emini iphele.

Yini okudingeka esengeziwe elele zwí sika?

Ngakho, uma ulala ngokwanele, akudingeki ubusuku ukulala emini. Ingozi noma inzuzo ukulala umsoco ofanele kanye nokuzivocavoca? Yiqiniso, yokudla wonke omzimba njalo futhi olinganiselayo futhi umsebenzi - inzuzo kuphela. ukudla Jwayelekile umnyuziki lungisa isigqi nsuku zonke. Ngakho-ke udla izindleko okungenani amahora amathathu ngaphambi sokulala.

Ngesizotha futhi ngokushesha alale izosiza ukuvivinya umzimba for isigamu sehora ngosuku. Ikakhulukazi ewusizo for umzimba ukuzivocavoca. Ngo ngendlela enempilo futhi ukwenqaba utshwala ngaphambi sokulala. Lokhu kungenxa yokuthi i-utshwala awufiki esigabeni ngokujulile sokulala futhi umzimba awukwazi ngokugcwele uphumule.

Kubalulekile ukuqaphela ukuthi isihlwathi - hhayi bethanda we ukuvilapha, isidingo umzimba. Ithuthukisa impilo jikelele, ethuthukisa ukusebenza kuqinisa amasosha omzimba.