Abantu bachitha malunga nesinye kwisithathu sobomi babo belele.Ukulala kunxulumene ngokusondeleyo nempilo kwaye yinkqubo ebalulekileyo yefiziyoloji ebantwini.Kumazwe ngamazwe, ukulala, kunye nokusebenza ngokomzimba kunye nokutya, kuthathwa njengenye yezinto ezintathu eziphambili zokuqinisekisa uphuhliso oluqhelekileyo kunye nempilo yomzimba, kunye nokulala kusisiseko sempilo.
Kubantu abadala, ukulala kubalulekile ekubuyiseleni amandla omzimba kunye nokuphucula ukusebenza komzimba emva kokufunda kakhulu, umsebenzi kunye nemisebenzi yemihla ngemihla.Kubantwana, ukulala kubaluleke kakhulu ekuphuhliseni kwengqondo kunye ne-nervous system kunye nokukhuthaza ukukhula.Abantu abadala abadala bafuna ukulala okusemgangathweni ukunciphisa ukwehla kokusebenza kunye nokuthintela ukuguga kwangaphambili.Ngexesha lezigaba ezikhethekileyo zobomi, ezifana nokukhulelwa, ukukhuthazwa kokulala kubaluleke kakhulu ekugcinweni kwezempilo kuzo zombini izizukulwana.
Amayeza anamhlanje abonise ukuba ubuthongo bunxulumene nokwenzeka, ukuqhubela phambili, kunye nesiphumo sezifo ezahlukeneyo.Ukuthintela ukuphazamiseka kokulala kunokuthintela izifo ezininzi zentliziyo, ukuphazamiseka kwengqondo kunye nengqondo, ukuphazamiseka kwenkqubo yokugaya ukutya, ukuphazamiseka kwenkqubo ye-endocrine, ukuphazamiseka kwenkqubo yomzimba yokuzikhusela, ukuphazamiseka kwe-musculoskeletal, ukuphazamiseka kwe-otorhinolaryngological, ukuphuhliswa kwethumba kunye ne-metastasis, kunye nemiba yentlalo efana neengozi zendlela, emsebenzini. iingozi zokhuseleko, kunye nokwenzakala ngengozi.Kuphela kukuqinisekisa ixesha elaneleyo lokulala kunye nokusebenza kakuhle apho abantu banokugcina amandla aneleyo okufunda, umsebenzi kunye nobomi bemihla ngemihla.
Ubuthongo bezenzululwazi bukhokelela kubomi obunempilo, obukhululekile ekuguleni!
Iphephancwadi elithi "EHJ-DH" lichaza ukuba ixesha lokulala libonisa into entsha enokuthi ibe yingozi engazange iphandwe ngokupheleleyo kwaye ingaba yinto ekujoliswe kuyo ebalulekileyo ekukhuselweni kwezifo zentliziyo kwisikhokelo sempilo yoluntu.(https://doi.org/10.1093/ehjdh/ztab088)
Besebenzisa uthotho lweemodeli zeengozi ezilinganayo ze-Cox, bavavanya unxibelelwano phakathi kwexesha lokuqala lokulala kunye nesifo se-cardiovascular disease (CVD).Ngexesha lokulandela umndilili weminyaka eyi-5.7 (±0.49), iyonke yamatyala angama-3,172 eCVD axeliweyo.Uhlalutyo olusisiseko olulawula iminyaka yobudala kunye nesondo lufumene ukuba ixesha lokulala liqala phakathi kwe-10: 00 pm kunye ne-10: 59 pm lidibene nesiganeko esisezantsi se-CVD.Enye imodeli elungelelaniswe ixesha lokulala, ukulala okungahambi kakuhle, kunye nokusekwa kwezinto ezinobungozi zeCVD kodwa ayizange yenze buthathaka lo mbutho, ivelise umlinganiselo wengozi ye-1.24 (i-95% yexesha lokuzithemba, 1.10-1.39; P <0.005) kunye ne-1.12 (1.01-1.25; P < 0.005).
Xa kuthelekiswa nexesha lokuqalisa ukulala kwe-10:00 PM, ixesha lokulala ngaphambi kwe-10:00 PM, phakathi kwe-11:00 PM kunye ne-11:59 PM, kwaye kusasa ngo-12:00 PM okanye kamva zayanyaniswa nomngcipheko ophezulu wokulala. I-CVD, kunye neengozi ze-1.18 (P = 0.04) kunye ne-1.25 (1.02-1.52; P = 0.03), ngokulandelanayo.Oku kuthetha ukuba ukuqala ukulala phakathi kwentsimbi ye-10:00 emva kwemini kunye ne-11: 00 ebusuku kuhambelana nomngcipheko ophantsi wesifo senhliziyo.
Ndingenza njani ukuze ndilale ngokusempilweni?
1. Yenza umthambo ofanelekileyo ukuphucula ukulala.Ukuzilolonga okuphakathi kwe-aerobic kunceda ukonyusa ubuthongo.Nangona kunjalo, kuphephe ukwenza umthambo ngamandla kwiiyure ezi-2 ngaphambi kokulala.
2. Gcina ucwangciso lokulala olungaguqukiyo, kuquka neempelaveki.Kuphephe ukuhlala kude kube sebusuku, njengoko ayiphazamisi nje kuphela umjikelo wokuvuka kwaye ikhokelela kwiingxaki ezahlukeneyo zokulala kodwa ikwangumngcipheko obalulekileyo wezifo zentliziyo kunye ne-cerebrovascular.
3. Kuphephe ukwenza izinto ezingahambelani nokulala ebhedini.Bayanda abantu abanomkhwa wokulala ebhedini bebukele iividiyo ezimfutshane, iinkqubo zikamabonwakude, okanye ukudlala imidlalo, nto leyo echaphazela kakhulu umgangatho wokulala.Ke ngoko, ukuze ulale ngokwaneleyo, yeka ukuzisa ifowuni yakho okanye ukubukela umabonwakude ebhedini, coca ingqondo yakho, vala amehlo akho, kwaye ugxile ekulaleni.
4. Gcina ukutya okunempilo yonke imihla.Ukulala kunye nokutya kunempembelelo enye kwenye.Kuphephe ukutya okunzima kunye nokusela ikofu, iti eyomeleleyo, itshokolethi, kunye notywala ngaphambi kokulala.Ukusela iglasi yobisi eshushu ngaphambi kokuba ulale kunganceda ukuphucula umgangatho wokulala.
5. Ukuba awukwazi ukulala, shiya ibhedi.Ukuba awukwazi ukulala kwimizuzu engama-20 ulele ebhedini, kuyacetyiswa ukuba uvuke kwaye wenze imisebenzi yokuphumla efana nokuphumla izihlunu okanye umthambo wokuphefumla.
6. Ungenelelo lwamayeza ukuseka umjikelo oqhelekileyo wokulala.Kwizigulana ezinengxaki yokuphuthelwa okungapheliyo, amayeza okuthomalalisa anokuba yimfuneko ukuphelisa umjikelo okhohlakeleyo kunye nokulungisa kwakhona isingqi esiqhelekileyo sokulala.Nangona kunjalo, kubalulekile ukulandela isikhokelo sikagqirha xa uthatha amayeza.
NAMHLANJE YIMINI YOKULALA EHLABATHINI.LALA OLUFANELEKILEYO NAMHLANJE!
Ixesha lokuposa: Mar-21-2024