Umsindo ophinki wehlisa ukulala kwe-REM futhi ungase ulimaze ikhwalithi yokulala

Umsindo Obomvana Nokulala Kwe-REM: Okuvezwa Ucwaningo Lwakamuva

Umsindo ophinki, othuthukiswe isikhathi eside njengesiza sokulala, empeleni ungase wehlise ubude besikhathi sokulala se-REM futhi wehlise ikhwalithi yokulala yonke ngokocwaningo olusafufusa. Lokhu kuthola kuyinselele ekucabangeni okusabalele kokuthi ukufihla umsindo okuzungezile kunenzuzo emhlabeni wonke ekuphumuleni okubuyiselayo.

Iminyaka eminingi, abathanda ukulala nabagqugquzeli bezempilo bancome umsindo ophinki - umzala othambile, olinganiselayo womsindo omhlophe - njengethuluzi lokulala okujulile. Kodwa njengoba ososayensi bemba bejula ekutheni umsindo uhlangana kanjani nezakhiwo zokulala, isithombe sihluke kakhulu kunesincomo esilula "sokudlala futhi ulale kangcono". Ukuqonda lokhu okutholiwe akubaluleki nje ngenhlalakahle yomuntu siqu kodwa kunoma ubani owakha izinqubo ezithinta ingqondo nokusebenza kochwepheshe.

Uyini Kahle Umsindo Obomvana futhi Kungani Usudume Kangaka?

Umsindo ophinki wuhlobo lomsindo we-ambient lapho amaza aphansi ephethe amandla amaningi kunaphezulu, akhiqiza ithoni ejulile, ebhalansile. Cabanga ngemvula engaguquki, amaqabunga ahashazayo, noma impophoma emnene. Ngokungafani nomsindo omhlophe, osabalalisa amandla ngokulinganayo kuwo wonke amaza futhi ongazwakala unokhahlo, umsindo ophinki uzwakala ufudumele futhi ungokwemvelo endlebeni yomuntu.

Ukuduma kwayo kukhule ngemva kocwaningo olumbalwa oluphakamise ukuthi ingathuthukisa ukulala kwegagasi elihamba kancane - isigaba sokulala okujulile esixhunywe nokuqinisa inkumbulo. Izinhlelo zokusebenza zama-smartphone, imishini yomsindo ezinikele, ngisho nezipikha ezihlakaniphile zaqala ukunikeza amathrekhi omsindo aphinki njengesixazululo sokulala esivamile. Kodwa-ke, iningi lalezi zifundo zakuqala zazibandakanya amasampula amancane osayizi kanye nezimo zaselabhorethri ezilawulwayo ezingabonisi njalo izindawo zokulala zomhlaba wangempela.

Umsindo Ophinki Wehlisa Kanjani Ukulala Kwe-REM?

REM (Rapid Eye Movement) ukulala yisigaba esihlotshaniswa kakhulu nokuphupha, ukucutshungulwa kwemizwa, nokuxazulula izinkinga ngobuchule. Ngokuvamile kubala cishe u-20-25% womjikelezo wokulala womuntu omdala onempilo. Ucwaningo lwakamuva lubonisa ukuthi ukuchayeka komsindo ophinki okuqhubekayo ebusuku kungase kucindezele ukushintshela ekulaleni kwe-REM ngokugcina ubuchopho bugxile ezigabeni ezilula noma ezijulile ezingezona ze-REM.

Indlela yokusebenza ibonakala ihlobene nokuthi ukukhuthazwa kokuzwa kusebenzelana kanjani nama-spindles okulala kanye ne-cortical arousal threshold. Nakuba umsindo ophinki ungase uqinise ukuzungeza kwegagasi elihamba kancane, ungaphazamisa ngasikhathi sinye uguquko lwemizwa oluthambile oludingekayo ukuze kungene futhi kugcinwe izikhathi ze-REM. Ubuchopho, empeleni, buhlala bubambezeleke kancane ngesisusa sangaphandle kunokuba buhambe ngokugcwele ngezakhiwo zabo zemvelo.

Imininingwane Ebalulekile: Ukulungiselela isigaba esisodwa sokulala ngokukhokhela esinye akuyona intuthuko — kuwukuhwebelana. Ukwenqatshelwa kokulala kwe-REM kuye kwaxhunyaniswa nokulawulwa kwemizwa okuphazamisekile, ukunciphisa amandla okufunda, kanye nokwanda kwezingozi zempilo zesikhathi eside. Noma yiliphi ithuluzi eliphazamisa i-REM kufanele lisetshenziswe ngokuqapha, hhayi njengomkhuba wasebusuku.

Iziphi Izingozi Zangempela Zokuncishiswa Ukulala Kwe-REM Okungapheli?

Ukulahlekelwa ubuthongo be-REM ngokungaguquki, ngisho namanani aphansi, kunemiphumela elinganisekayo ehlanganisa ngokuhamba kwesikhathi. Kochwepheshe, osomabhizinisi, nabanikazi bamabhizinisi abancike ekuthathweni kwezinqumo okubukhali nasekusunguleni, lokhu kuthinta ikakhulukazi.

• Isimiso somzwelo esonakele — Ukulala kwe-REM kusiza ukucubungula ukuzizwisa ngokomzwelo kwansuku zonke. Ukunciphisa kuholela ekucasukeni okukhulu, ukuphinda ucindezeleke, kanye nobunzima bokuphatha ubudlelwano phakathi kwabantu.
• Ukufunda okunciphile nenkumbulo — Nakuba ukulala okujulile kuhlanganisa izinkumbulo eziyiqiniso, ukulala kwe-REM kubalulekile enkumbulo yenqubo kanye nokuhlanganisa ulwazi oluyinkimbinkimbi kuzo zonke izizinda zolwazi ezihlukene.
• Ukuxazulula izinkinga ezincishisiwe — Ucwaningo lubonisa ngokungaguquki ukuthi ukulala kwe-REM kusiza ukuhlotshaniswa kwamanoveli phakathi kwemiqondo engahlobene, isisekelo sokucabanga okusha nokuhlela kwamasu.
• Ingozi eyengeziwe yokuphazamiseka kwemizwa — Ukwenqatshelwa kwe-REM okungapheli kuhlotshaniswa kakhulu namazinga aphezulu okukhathazeka nokudangala, kokubili okucekela phansi ukusebenza kochwepheshe kanye nokuphila kahle komuntu siqu.
• Ukusebenza kwamasosha omzimba okubuthakathaka — Ubufakazi obusafufusa buphakamisa ukuthi imijikelezo ye-REM ephazamisekile ingase ikhinyabeze ukusabela kokuvuvukala komzimba kanye nokwakheka kwenkumbulo yokuzivikela komzimba esikhathini eside.

Ingabe Kufanele Uyeke Ukusebenzisa Umsindo Opinki Ngokuphelele?

Akunjalo. Umongo ubaluleke kakhulu. Uma uhlala endaweni yasedolobheni enomsindo lapho imisindo yangaphandle ibingase ihlukanise ukulala kwakho, umsindo ophinki usengase unikeze inzuzo enkulu ngokubamba imisindo ephazamisayo. Ukukhathazeka kuvela ngokuyinhloko ngokuqhubekayo, ukusetshenziswa kobusuku bonke ezindaweni esezithule kakade.

Indlela elinganiselayo kakhudlwana ihilela ukusebenzisa umsindo ophinki kuphela ngesikhathi sokuqala sokulala, bese ukusetha isibali sikhathi ukuze sinyamalale ngemva kwemizuzu engama-30-60. Leli su lithuthukisa izinzuzo zokuvala umsindo ngesikhathi sokulala - lapho abantu abaningi bezabalaza - ngaphandle kokuphazamisa isakhiwo sokulala ubusuku bonke, okuhlanganisa nezikhathi ezibalulekile ze-REM emahoreni akamuva.

Okunye, abanye abacwaningi bokulala baphakamisa amaphrothokholi omsindo opinki ngezikhathi ezithile anomsindo we-pulse ngokuvumelanisa nomsebenzi wegagasi elihamba kancane, nakuba lezi zidinga amadivayisi akhethekile futhi zingakatholakali kabanzi kubathengi.

Imikhuba Engcono Yokulala Ingakusekela Kanjani Ukusebenza Kwebhizinisi Lakho?

Ikhwalithi yokulala ithinta ngokuqondile imisebenzi yengqondo eqhuba impumelelo yebhizinisi: ukugxila, ukwenza izinqumo, ukuhlakanipha kwemizwa, namasu okudala. Kunokuba uthembele kuphela ekungeneleleni okusekelwe emsindweni, indlela ebanzi yokuthuthukisa ukulala iveza imiphumela engcono kakhulu.

Ukwakha izinqubo ezisimeme — okuhlanganisa amashejuli okulala angashintshi, izindawo ezithuthukisiwe, kanye nemithetho elandelwayo ehlelekile yokuya phansi — kudala isisekelo sohlobo lomkhiqizo osebenza kahle kakhulu okhulisa izidingo zebhizinisi. Uma ubhangqa imikhuba yokulala enempilo namathuluzi okusebenza alungile, ususa ukungezwani kukho kokubili ukuphumula nomsebenzi.

1. Gcina isikhathi sokuvuka esingashintshi — ngisho nangezimpelaviki — ukuze uqinise isigqi sakho sokujikeleza futhi uthuthukise isikhathi se-REM.
2. Khawulela ukuchayeka kwesikrini imizuzu engama-60 ngaphambi kokulala ukuze unciphise ukuvuka kwe-cortical okungacindezela nakakhulu ukuqala kwe-REM.
3. Sebenzisa imishini yomsindo enezibali-sikhathi ezizivalayo esikhundleni sokudlala ubusuku bonke.
4. Landelela amaphethini akho wamandla futhi uqondanise imisebenzi yakho yebhizinisi edingeka kakhulu namafasitela okuqapha aphakeme.

Imibuzo Evame Ukubuzwa

Ingabe umsindo ophinki mubi kunomsindo omhlophe wokulala?

Hhayi ngokwemvelo. Zombili zingaphazamisa ukulala kwe-REM uma zisetshenziswa ngokuqhubekayo ubusuku bonke. Umsindo obomvana uvamise ukuzwakala umnandi futhi ungokwemvelo, kodwa ubumnandi abulingani nokungathathi hlangothi kwesigaba sokulala. Isici esibalulekile ubude besikhathi kanye nesikhathi sokusetshenziswa, hhayi umbala othize womsindo. Uma kufanele usebenzise umsindo we-ambient, khawulela ukuchayeka emizuzwini yokuqala engama-30-60 yesikhathi sakho sokulala kungakhathaliseki ukuthi uluphi uhlobo.

Ingabe umsindo ophinki usengasiza ekugxiliseni nasekukhiqizeni phakathi nosuku?

Yebo. Ukukhathazeka kocwaningo kuhlobene ngokuqondile nokusetshenziswa ebusuku phakathi nemijikelezo yokulala. Ngamahora okuvuka, umsindo ophinki ubonise izinzuzo ezingaguquki zokunakwa okuzinzile nokugxila, ikakhulukazi ezindaweni ezivulekile zehhovisi noma ezindaweni zasekhaya ezinomsindo. Ochwepheshe abaningi bayisebenzisa ngempumelelo njengethuluzi lokugxilisa ingqondo ngaphandle kokubi okuhlobene ne-REM, njengoba leyo miphumela ivela kuphela phakathi nokuhamba ngebhayisikili.

Ngazi kanjani uma ukulala kwami kwe-REM kuyathinteka?

Izimpawu ezijwayelekile zokushoda kwe-REM zifaka phakathi ukuvuka uzizwe uphansi ngokomzwelo noma ucasukile naphezu kwamahora anele okulala, ubunzima bokukhumbula amaphupho, ukuncipha kokukhiqiza, kanye nokwanda kokukhathazeka kwasemini. Izilandeleli zokulala zezinga labathengi ezivela kumikhiqizo efana ne-Oura, WHOOP, noma i-Apple Watch zingakunikeza izilinganiso ezinzima zamaphesenti akho e-REM, nakuba zinembile kancane kune-clinical polysomnography. Uma ubona lawa maphethini ngemva kokwethula umsindo ophinki, zama ukuhlolwa kokuqeda amaviki amabili.

Ikhwalithi yokulala iyingxenye eyodwa yendida yokukhiqiza. Ukuze wenze konke kube lula - kusukela ekuphatheni ishejuli yakho nokuxhumana namaklayenti kuya ekusebenziseni isitolo sangaphambili kanye nezibalo zokulandela umkhondo - inkundla yebhizinisi ehlangene yonke ingaqeda inkimbinkimbi yokusebenza egcina osomabhizinisi bengalali ebusuku kwasekuqaleni. Qala ukwakha ukugeleza komsebenzi okuhlakaniphile nge-Mewayz namuhla futhi utshale amandla akho lapho kubaluleke khona kakhulu.