Ingxolo epinki yehlisa ukulala kwe-REM kwaye inokwenzakalisa umgangatho wokulala

Ingxolo ePinki kunye nokulala kwe-REM: Yintoni etyhilwa luPhando lwamva nje

Ingxolo epinki, kudala ikhuthazwa njengoncedo lokulala, isenokuthi ngenene inciphise ixesha lokulala le-REM kwaye ibeke esichengeni umgangatho wokulala ngokubanzi ngokophando oluvelayo. Oku kufunyaniswayo kucela umngeni kwingcinga exhaphakileyo yokuba isigqubuthelo sesandi se-ambient siluncedo jikelele ekubuyiseleni ukuphumla.

Kangangeminyaka, abathanda ukulala kunye nabaphembeleli bempilontle bacebise ingxolo epinki - ithambile, umzala olungeleleneyo wengxolo emhlophe - njengesixhobo sobuthongo obunzulu. Kodwa njengoko izazinzulu zigrumba nzulu kwindlela isandi esinxibelelana ngayo nesakhiwo sokulala, umfanekiso unobunzima kakhulu kunengcebiso elula "yokudlala kwaye ulale ngcono". Ukuqonda ezi zinto zifunyanisiweyo akubalulekanga nje kwimpilo-ntle yomntu kodwa nakubani na owakha iindlela zesiqhelo malunga nencopho yokuqonda kunye nokusebenza kobungcali.

Yeyiphi Kanye Kanye ingxolo ePinki kwaye Kutheni Ibe Idume Kangaka?

Ingxolo epinki luhlobo lwesandi esikwi-ambient apho amaza asezantsi athwala amandla amaninzi kunaphezulu, avelisa ithowuni enzulu, elungelelanisiweyo. Cinga ngemvula engatshintshiyo, amagqabi arhashazayo, okanye ingxangxasi ethambileyo. Ngokungafaniyo nengxolo emhlophe, ehambisa amandla ngokulinganayo kuwo onke amaza kwaye inokuvakala irhabaxa, ingxolo epinki ivakala ishushu kwaye iyindalo ngakumbi kwindlebe yomntu.

Udumo lwayo luye lwanda emva kokuba izifundo ezimbalwa zicebise ukuba zingaphucula ukulala okucothayo - isigaba sobuthongo obunzulu esidityaniswe nokuqinisa inkumbulo. Iiapps ze-smartphone, oomatshini besandi abazinikeleyo, kunye nezithethi ezikrelekrele zaqala ukubonelela ngeengoma zengxolo epinki njengesisombululo esiqhelekileyo sokulala. Nangona kunjalo, uninzi lwezi zifundo zakuqala zibandakanya iisampulu ezincinci kunye neemeko zelabhoratri ezilawulwayo ezingasoloko zibonisa iimeko-bume zokulala zehlabathi zokwenyani.

Ikuthoba Njani ingxolo ePinki ukuLala kwe-REM?

REM (Rapid Eye Movement) ukulala sesona sigaba sisondele kakhulu ekuphupheni, ukusetyenzwa ngokweemvakalelo, kunye noyilo lokusombulula iingxaki. Idla ngokubala malunga ne-20-25% yomjikelo wobuthongo bomntu omdala osempilweni. Uphando lwakutsha nje lubonisa ukuba ukutyhileka kwengxolo epinki rhoqo ebusuku kunokucinezela utshintsho ukuya kubuthongo be-REM ngokugcina ingqondo ibambelele kumanqanaba alula okanye anzulu angeyo-REM.

Umatshini ubonakala uhambelana nendlela ukuvuselela i-auditory ehambelana ngayo ne-spindles yokulala kunye ne-cortical arousal thresholds. Ngelixa ingxolo epinki inokomeleza ukucotha kwamaza okujikeleza, inokuphazamisa ngaxeshanye utshintsho olubuthathaka lwe-neural olufunekayo ukuze lungene kwaye lugcine amaxesha e-REM. Ingqondo, eneneni, ihlala ibambene ngokuyinxenye novuselelo lwangaphandle kunokuba ibhayisekile ngokupheleleyo ngoyilo lwendalo.

Ukuqonda okuPhambili: Ukuphucula isigaba esinye sokulala ngeendleko zomnye akusiyo ukuphuculwa - lurhwebo. Ukungabikho kokulala kwe-REM kuye kwadibaniswa nokulawulwa kweemvakalelo eziphazamisekileyo, ukunciphisa amandla okufunda, kunye nokwandisa ingozi yempilo yexesha elide. Nasiphi na isixhobo esiphazamisa i-REM sifanele sisetyenziswe ngononophelo, kungekhona njengomkhwa wokulala ebusuku.

Ziziphi iiNgcipheko zokwenyani zokuNcitshiswa kokuLala okuNgapheliyo kwe-REM?

Ukulahlekelwa bubuthongo be-REM ngokuthe rhoqo, nakwizixa ezingephi, kuthwala iziphumo ezilinganisekayo ezidityaniswa ekuhambeni kwexesha. Kwiingcali, oosomashishini, kunye nabanini bamashishini abaxhomekeke ekwenziweni kwezigqibo ezibukhali kunye nokuyila, oku kubaluleke ngakumbi.

• Ukulawulwa kweemvakalelo eziphazamisekileyo - Ukulala kwe-REM kunceda ukucubungula amava eemvakalelo zemihla ngemihla. Ukunciphisa kukhokelela ekucaphukeni okuphezulu, ukuphinda usebenze ngoxinzelelo, kunye nobunzima bokulawula ubudlelwane phakathi kwabantu.
• Ukuncipha kokufunda kunye nenkumbulo — Nangona ubuthongo obunzulu budibanisa iinkumbulo eziyinyaniso, ukulala kwe-REM kubalulekile kwimemori yenkqubo kunye nokudibanisa ulwazi oluntsonkothileyo kwiinkalo ezahlukeneyo zolwazi.
• Ukunciphisa ukusombulula ingxaki yokudala — Uphononongo lubonisa ngokungaguquguqukiyo ukuba ubuthongo be-REM buququzelela unxulumano lwenoveli phakathi kweekhonsepthi ezinganxulumananga, ilitye lembombo lokucinga okutsha kunye nokucwangciswa kobuchule.
• Umngcipheko okhulayo wokuphazamiseka kwemizwelo - Ukuxhatshazwa okungapheliyo kwe-REM kuhambelana kakhulu namazinga aphezulu okuxhalaba kunye nokudandatheka, zombini ezonakalise ukusebenza kobungcali kunye nentlalontle yomntu.
• Umsebenzi wokuzivikela obuthathaka - Ubungqina obuvelayo bubonisa ukuba ukuphazamiseka kwemijikelezo ye-REM kunokuphazamisa impendulo yokuvuvukala komzimba kunye nokwakhiwa kwememori yokuzivikela kwithuba elide.

Ngaba kufuneka Uyeke Ukusebenzisa ingxolo ePinki Ngokupheleleyo?

Akunjalo. Umxholo ubaluleke kakhulu. Ukuba uhlala kwindawo enengxolo yasedolophini apho izandi zangaphandle bezinokophula ubuthongo bakho, ingxolo epinki isenokubonelela ngenzuzo ngokuvala izandi eziphazamisayo. Inkxalabo ivela ikakhulu ngokuqhubekekayo, ukusetyenziswa ubusuku bonke kwindawo esele ithule ngokufanelekileyo.

Indlela elungeleleneyo ngakumbi ibandakanya ukusebenzisa ingxolo epinki kuphela ngexesha lokuqala lokulala, emva koko usete isibali-xesha ukuze siphele emva kwemizuzu engama-30-60. Esi sicwangciso sobuchule siphakamisa iinzuzo zokuvala isandi ngexesha lokulala - xa abantu abaninzi bezabalaza - ngaphandle kokuphazamisana nesakhiwo sokulala ubusuku bonke, kubandakanywa amaxesha abalulekileyo e-REM kwiiyure zamva.

Kungenjalo, abanye abaphandi bokulala bacebisa iprothokholi zengxolo epinki ephakathi ezithi ipulse isandi esidityaniswe nomsebenzi weliza ocothayo, nangona ezi zifuna izixhobo ezikhethekileyo kwaye azikafumaneki ngokubanzi kubathengi.

Ungayixhasa njani imikhwa yokulala eNgcono kwiShishini lakho?

Umgangatho wokulala uchaphazela ngokuthe ngqo imisebenzi yokuqonda eqhuba impumelelo yeshishini: ingqwalasela, ukwenza izigqibo, ubukrelekrele beemvakalelo, kunye neqhinga lokuyila. Kunokuba uthembele kuphela kungenelelo olusekwe kwisandi, indlela ebanzi yokuphucula ubuthongo ivelisa iziphumo ezingcono kakhulu.

Ukwakha iinkqubo ezizinzileyo - kubandakanywa iishedyuli zokulala ezihambelanayo, iimeko eziphuculweyo, kunye neeprothokholi ezicwangcisiweyo zomoya - kudala isiseko sohlobo lwemveliso ephezulu yokusebenza ekhulisa iimfuno zeshishini. Xa udibanisa imikhwa yokulala esempilweni kunye nezixhobo zokusebenza ezifanelekileyo, ususa ukukhuhlane ekuphumleni nasekusebenzeni.

1. Gcina ixesha lokuvuka elingaguquguqukiyo — nangeempelaveki — ukubethelela isingqisho sakho se-circadian kunye nokuphucula ixesha le-REM.
2. Nciphisa ukubonakala kwesikrini kwimizuzu engama-60 phambi kokulalaukunciphisa ukuvuswa kwecortical enokuthi icinezele ngakumbi ukuqala kwe-REM.
3. Sebenzisa oomatshini besandi abanezibali-xesha ezizivalayo kunokuqhubeka nokudlala ubusuku bonke.
4. Landela iipateni zakho zamandla kwaye ulungelelanise eyona misebenzi inzima kakhulu yeshishini kunye neefestile zesilumkiso sencopho.

Imibuzo Ebuzwa Rhoqo

Ingaba ingxolo epinki imbi kunengxolo emhlophe xa ulele?

Ayikho ngokwendalo. Zombini zinokuphazamisa ukulala kwe-REM xa zisetyenziswa ngokuqhubekayo ubusuku bonke. Ingxolo epinki ikholisa ukuziva imnandi kwaye yendalo, kodwa ubumnandi abulingani nokungathathi hlangothi kwenqanaba lokulala. Into ephambili bubude kunye nexesha lokusetyenziswa, hayi umbala othile wengxolo. Ukuba kufuneka usebenzise isandi se-ambient, nciphisa ukuba sesichengeni kwimizuzu yokuqala engama-30-60 yexesha lakho lokulala nokuba loluphi na uhlobo.

Ngaba ingxolo epinki isenokunceda ekugxininiseni nasekuveliseni ngexesha lasemini?

Ewe. Iinkxalabo zophando zihambelana ngokukodwa nokusetyenziswa kobusuku ngexesha lemijikelo yokulala. Ngexesha lokuvuka, ingxolo epinki ibonise izibonelelo ezingaguqukiyo zokuqwalasela okuzinzileyo kunye nokugxila, ngakumbi kwiofisi evulekileyo okanye kwindawo enengxolo yasekhaya. Iingcali ezininzi ziyisebenzisa ngokufanelekileyo njengesixhobo soxinaniso ngaphandle kokuthoba okunxulumene ne-REM, kuba ezo ziphumo zivela kuphela ngexesha lokuhamba ngebhayisikile.

Ndazi njani ukuba ukulala kwam kwe-REM kuyachaphazeleka?

Iimpawu eziqhelekileyo zokuvinjwa kwe-REM ziquka ukuvuka uzive uthambile emoyeni okanye unomsindo nangona iiyure zokulala ngokwaneleyo zizonke, ubunzima bokukhumbula amaphupha, ukunciphisa imveliso yokudala, kunye nokunyuka kwexhala emini. Iitraki zokulala zodidi lwabathengi ezivela kwiimpawu ezifana ne-Oura, WHOOP, okanye i-Apple Watch zinokubonelela ngoqikelelo olurhabaxa lwepesenti yakho ye-REM, nangona zingachanekanga kangako kunepolysomnografi yeklinikhi. Ukuba uyaziqaphela ezi patheni emva kokwazisa ingxolo epinki, zama uvavanyo lweeveki ezimbini lokuphelisa.

Umgangatho wokulala liqhekeza elinye lepuzzle yemveliso. Ukulungelelanisa ukuphumla - ukusuka ekulawuleni ishedyuli yakho kunye nonxibelelwano lomxumi ukuya kwi-storefront yakho kunye nohlalutyo lokulandelela - i-platform yeshishini yonke-in-one inokuphelisa ubunzima bokusebenza obugcina oosomashishini ebusuku kwindawo yokuqala. Qala ukwakha ukuhanjiswa komsebenzi okukrelekrele ngeMewayz namhlanje kwaye utyale amandla akho apho abaluleke khona.