Kukho amanqanaba amaninzi okulala, zininzi iintlobo zememori, ukufaka ikhowudi kunye nokudibanisa oko. Ngokwezifundo ezininzi kunye novavanyo, ukulala yeyona nto ibalulekileyo ekwakheni iinkumbulo.
Ukulala kuchongwe njengombuso apho ukudityaniswa kolwazi olusandula ukufunyanwa kulungiselelwe kwimemori, ukuba ulwazi lugcinwa njani kwimemori luya kuxhomekeka kwimeko ezithile zokufunda kunye nexesha lokulala.
Ngokusebenzisa iipateni ezithile zokulala kancinci (i-SWS) kunye nokuhamba kwamehlo okukhawulezayo (REM), ukudityaniswa kwe-synaptic, ukumiliselwa kwe-cholinergic, encedisa ukulungelelanisa ukwenziwa kwakhona kunye nokusasazwa kwememori exhomekeke kwi-hippocampal kwiindawo ezinomdla.
Ngokwenqaku elapapashwa ngo-2010 kweli phephancwadi Uhlolo lweNdalo NeuroscienceNgexesha lokulala kwe-REM, ukunyuka kwendawo kwimisebenzi yohlobo lwangoko lwangoko olunxulumene neplastiki, kwimisebenzi ephezulu ye-cholinergic kunye ne-theta, inokuxhasa ukudityaniswa kweenkumbulo kamva kwi-cortex.
Ngokwabaphandi abavela kwiYunivesithi yaseMichigan State kunye neDyunivesithi yaseCalifornia, ukuphulukana nokulala ubusuku kungakhokelela kwiimpazamo ezibalulekileyo kwimemori, baqhuba iimvavanyo zokuvavanya ukuba ukungalali ngokwaneleyo kungayichaphazela njani imemori. Baye basebenza nabathathi-nxaxheba ababebiwe bubuthongo obaneleyo ebusuku, isiphumo kukuba babenakho ukulibala iinkcukacha zophango olulinganisiweyo.
Abantu abagcinwe bevule iiyure ezingama-24, okanye abo balele iiyure ezi-5 okanye ngaphantsi, babenethuba lokubhidisa iinkcukacha zeziganeko kunabathathi-nxaxheba ababephumle kamnandi.
UKimberly Fenn ugqabaze ngelithi: “Sifumanise ukuba ukugqwetha inkumbulo kukhulu emva kokungalali kakuhle kwaye abantu balala iiyure ezimbalwa. Abantu abafumana ukulala okuphantsi rhoqo ebusuku banokubakho kwixesha elide ukuze baphuhlise ezi ndlela zokugqwetha inkumbulo. '
Kubalulekile ukwazi ukuba inkumbulo isebenza njani kuba ukuphazamiseka kwayo kunokuba neziphumo ezibi kwiindawo ezinje ngobulungisa kulwaphulo-mthetho, ezineempazamo ekuchongeni amangqina okuzibonela.
Kwinqaku lika-AJ Tilley, i-JAC Empson, kwaxoxwa ukuba umsebenzi othile wokulala kwe-REM kukuba uyimfuneko yokudityaniswa kwememori. Oku kuvavanyiwe ngokuthelekisa ukugcinwa kwamabali phakathi kwabathathi-nxaxheba abanokuphulukana nenqanaba lokulala le-REM kunye nabathathi-nxaxheba abanomgangatho olungileyo wokulala. Kwafunyaniswa ukuba ukuchaneka kokuchacha emva kokulala
I-REM, yayihlwempuzeke kakhulu. Ezi ziphumo zibubungqina bokuba isigaba sokulala se-REM; yenza inkqubo yokudityaniswa kwememori.
Kwelinye inqaku, kwabonwa ukuba kukho imiphumo ebalulekileyo ngenxa yokungalali ngokwaneleyo kwimigca ye-neural echaphazela ukuqonda, kuphononongo olusebenzayo lokucinga ngemagneti kusetyenziswa kwaye abantu bavinjwa ubuthongo iiyure ezingama-35. i-correx ye-prefrontal (PFC) yayingenakuchukumiseka kwiimfuno zokuqonda emva kokulala. Ukungabikho kokulala kuguqula imemori yasimahla, ukulala ngcono, kunxulunyaniswa nokusebenza okukhulu kwilari yeparietal.
Emva kokufunda ezi zinto zifunyanisiweyo, kuya kubaluleka ukuthatha iiyure zethu zokulala nzulu, ngakumbi ngaphambi koviwo, okanye emva kokufunda okanye ukukhumbula ulwazi olubalulekileyo, kuba kubalulekile ekusebenzeni kakuhle kwengqondo.
Kuyinyani ngokuqinisekileyo.
Ndikhathazwe kukuphazamiseka koxinzelelo ngokubanzi iminyaka kwaye ndilala kakubi. Kule minyaka ndiye ndaqaphela ukulahleka kwememori kunye nokungabikho kokugxininisa. Andikwazi ukuphumla kakuhle kwaye oogqirha abanakundinika isisombululo, nje iingcebiso eziqhelekileyo kwimpilo yokulala.
Ndingavuya nangayiphi na ingcebiso.
Ndiyakuvuyela kwiblogi. Yithande.
Molo John,
Kule nqaku ndibhalileyo, kukho iingcebiso zokungalali ezinokukunceda: https://www.recursosdeautoayuda.com/consejos-para-combatir-el-insomnio/
Gracias por tu comentario
mbuliso
Imibuliso kaGqirha. Ndinobunzima bokulala. Ndikhathazwe yile ngxaki iminyaka eliqela. Nceda NDIDINGA uncedo lwakho. Enkosi.
Molo cecilia,
Ndicebisa ezinye iingcebiso zokulala ngcono:
-Gcina iiyure eziqhelekileyo: Yiya ebhedini kwaye uvuke malunga nexesha elifanayo yonke imihla, oku kuyakwenza ukuba umzimba ulale ngcono.
-Yakha indawo yokulala ephumlayo: Igumbi kufuneka ligcinwe ukuze liphumle kwaye lilale, hayi eminye imisebenzi, kufuneka siligcine lithule kwaye limnyama kangangoko kwaye kubushushu obuqhelekileyo. Kufuneka siqinisekise nokuba umandlalo ukhululekile, umatrasi awuthambanga kakhulu okanye uqinile.
-Ukuvezwa rhoqo elangeni emva kwemini: Oku kunceda ukukhuthaza ukukhutshwa kwe-melatonin, eyihomoni enceda ukulawula isingqisho se-circadian.
-Kuphephe ukutya utywala kakhulu okanye ukutya ngaphambi kokuba ulale, kuba oku kwenza ukuba kube nzima ukulala.
-Yitya ukutya okuninzi okunee-antioxidants (ezinje ngemifuno eluhlaza) kunye neziqhamo (ezinje ngeeblueberries, iirharnate kunye neetsheri). Ukutya okuphezulu kwiicarbohydrate kunye neeprotein ezincinci kunye namafutha kunokunyusa imveliso ye-serotonin kunye ne-melatonin, imichiza yobuchopho enxulunyaniswa nokulala. Ukutya ukutya kweecarbohydrate ngaphambi kokulala kunokunceda (igranola, icereal engenaswekile, okanye iicookies ezinobisi).
-Ukuzilolonga rhoqo: Ukuzilolonga rhoqo, (imizuzu engama-30 ngosuku iintsuku ezintlanu ngeveki) kunokunceda ukukhulula uxinzelelo oluqokelelwe emini, kuyacetyiswa ukuba ukwenze ngaphambi kwesidlo sangokuhlwa kwaye akufuneki kwenziwe kufutshane kakhulu nexesha lokulala (ubuncinci iiyure ezi-5 ngaphambili), kungenjalo isiphumo esichaseneyo sinokubakho.
Iti encinci yeValerian (iValeriana sp.) Isicatshulwa esimiselweyo, i-200-400 mg ngexesha lokulala, ukuze ulale.
-Ukuphepha ukujonga iwotshi: oku kukhuthaza ukuxhalaba kunye nokuxhalaba ngexesha.
-Zama ukuphumla ngaphambi kokuba ulale: kuba unokumamela umculo, ufunde, uziqhelanise nobuchule bokucinga okanye ucamngce.