Kunezigaba eziningi zokulala, kunezinhlobo eziningi zememori, ukufaka ikhodi nokuyihlanganisa. Ngokwezifundo nezivivinyo eziningi, ukulala kuyisisekelo esiyisisekelo ekwakheni izinkumbulo.
Ukulala kukhonjwe njengesimo lapho ukuhlanganiswa kolwazi olusanda kutholwa kwenziwa kahle kwimemori, ukuthi imininingwane igcinwa kanjani kwimemori kuzoya ngezimo ezithile zokufunda nesikhathi sokulala.
Ngokusebenzisa amaphethini athile wokulala okuhamba kancane kwe-wave (SWS) nomsebenzi wokunyakaza kwamehlo okusheshayo (REM), ukuhlanganiswa kwe-synaptic, umsebenzi we-cholinergic usungulwa, osiza ukuxhumanisa ukwenziwa kabusha kwemisebenzi nokwabiwa kabusha kwenkumbulo kwe-hippocampal kuya kumasayithi we-neocortical.
Ngokusho kwendatshana eyashicilelwa ngo-2010 kulo magazini Ukuhlolwa Kwemvelo NeuroscienceNgesikhathi sokulala kwe-REM, ukwanda kwasendaweni ekusebenzeni kofuzo olusheshe lwaqala oluhlobene nepulasitiki, ekusebenzeni okuphezulu kwe-cholinergic kanye ne-theta, kungavumela ukuhlanganiswa kwezinkumbulo zakamuva ku-cortex.
Ngokusho kwabaphenyi baseMichigan State University naseYunivesithi yaseCalifornia, ukulahleka kokulala ebusuku kungaholela emaphutheni amakhulu ememori, benza izivivinyo zokuhlola ukuthi ukulala ngokwanele kuyithinta kanjani inkumbulo. Basebenza nabahlanganyeli ababencishwe ubuthongo obanele ebusuku, umphumela kwaba ukuthi kungenzeka ukuthi bakhohlwe imininingwane yokuphangwa okwenziwe.
Abantu abagcinwa bephapheme amahora angama-24, noma ngisho nalabo abalele amahora ama-5 noma ngaphansi, bebesethubeni lokudida imininingwane yemicimbi kunababambiqhaza abaphumule kahle.
UKimberly Fenn uphawule wathi: “Sithole ukuthi ukuhlanekezelwa kwenkumbulo kukhulu kakhulu ngemva kokubanjwa ubuthongo futhi abantu balale amahora ambalwa nangaphansi. Abantu abalala kaningi ephansi ubusuku ngabunye bangase bathambekele kakhulu ekuthuthukiseni lezi zinhlobo zokuhlanekezelwa kwememori. '
Kubalulekile ukwazi ukuthi inkumbulo isebenza kanjani njengoba ukuhlanekezelwa kwayo kungaba nemiphumela emibi ezindaweni ezinjengobulungiswa bobugebengu, kube namaphutha ekukhombeni ofakazi bokuzibonela.
Ku-athikili ka-AJ Tilley, i-JAC Empson, kuxoxwa ngokuthi umsebenzi othile wokulala kwe-REM ukuthi kuyadingeka ekuhlanganiseni inkumbulo. Lokhu kuhlolwe ngokuqhathanisa ukugcinwa kwezindaba phakathi kwabahlanganyeli abanokuphucwa kwesigaba sokulala kwe-REM nabahlanganyeli abanekhwalithi enhle yokulala. Kutholwe ukuthi ukunemba kokululama ngemuva kokuncishwa ubuthongo
I-REM, yayimpofu kakhulu. Le miphumela ibingubufakazi bokuthi isigaba sokulala se-REM; yenza inqubo yokuqinisa inkumbulo isebenze.
Kwesinye isihloko, kubonakale ukuthi kunemiphumela ebalulekile ngenxa yokuncishwa ubuthongo kuma-neural substrates anomthelela ekuqondeni, esifundweni sokusebenza kwe-magnetic resonance imaging kwakusetshenziswa futhi abantu babanjwa ubuthongo amahora angama-35. i-prefrontal cortex (PFC) yayingazweli kakhulu ekufuneni kokuqonda ngemuva kokuncishwa ubuthongo. Ukuntuleka kokulala kuguqula inkumbulo yamahhala, ukulala kangcono, kwakuhlotshaniswa nokusebenza okukhulu kwi-lobe ye-parietal.
Ngemuva kokufunda lokhu okutholakele, kungabalulekile ukuthatha amahora ethu okulala ngokungathi sína, ikakhulukazi ngaphambi kokuhlolwa, noma ngemuva kokufunda noma ngekhanda imininingwane ebalulekile, ngoba kubalulekile ekusebenzeni kahle kwengqondo.
Iqiniso impela.
Nginenkinga yokukhathazeka ejwayelekile iminyaka futhi ngilala kabi. Eminyakeni edlule ngiye ngabona ukulahleka kwenkumbulo okukhulu kanye nokuntuleka kokugxila okwethusayo. Angikwazi ukuphumula kahle futhi odokotela abanginiki isixazululo, izeluleko ezijwayelekile kuphela ngenhlanzeko yokulala.
Ngingajabula nganoma yisiphi iseluleko.
Siyakuhalalisela nge-blog. Ngiyayithanda.
Sawubona John,
Kule ndatshana engiyibhalile, kukhona amathiphu wokuqwasha angakusiza: https://www.recursosdeautoayuda.com/consejos-para-combatir-el-insomnio/
I-Gracias por tu comentario
imikhonzo
Ukubingelela kodokotela. Nginobunzima bokulala. Ngihlushwe yile nkinga iminyaka eminingana. Ngiyacela ngidinga usizo lwakho. Ngiyabonga.
Sawubona cecilia,
Ngincoma amanye amathiphu okulala kangcono:
-Gcina amahora ajwayelekile: Lala futhi uvuke cishe ngesikhathi esifanayo nsuku zonke, lokhu kuzohlelela umzimba ukuthi ulale kangcono.
-Yakha indawo yokulala ephumuzayo: Igumbi kufanele ligcinelwe ukuphumula nokulala, hhayi ukwenza eminye imisebenzi, kufanele siligcine lithule futhi limnyama ngangokunokwenzeka futhi lishisa njalo. Kumele futhi siqinisekise ukuthi umbhede ukhululekile, umatilasi awuthambile kakhulu noma unzima kakhulu.
-Ukuvezwa yilanga njalo ntambama: Lokhu kusiza ukukhuthaza ukukhishwa kwe-melatonin, eyi-hormone esiza ukulawula isigqi se-circadian.
-Gwema ukudla iziphuzo eziningi noma ukudla ngaphambi kokulala, ngoba lokhu kwenza kube nzima ukulala.
-Dla ukudla okuningi okunothe ngama-antioxidants (njengemifino eluhlaza) kanye nezithelo (njengama-blueberries, amapomegranati, nama-cherry). Ukudla okunama-carbohydrate amaningi futhi amaprotheni amancane namafutha kungakhuphula ukukhiqizwa kwe-serotonin ne-melatonin, amakhemikhali obuchopho ahlobene nokulala. Ukudla i-carbohydrate ngaphambi kokulala kungasiza (i-granola, okusanhlamvu okungenashukela, noma amakhukhi ngobisi).
-Ukuzivocavoca umzimba njalo: Ukuvivinya umzimba ngokulingene, (imizuzu engama-30 ngosuku izinsuku ezi-5 ngeviki) kungasiza ekunciphiseni okunye ukungezwani okuqongelelwe emini, kunconywa ukukwenza ngaphambi kokudla kwakusihlwa futhi akufanele kwenziwe eduze nesikhathi sokulala (okungenani amahora ama-3 ngaphambili), ngaphandle kwalokho umphumela ohlukile kungenzeka.
Itiye elincane kakhulu le-Valerian (i-Valeriana sp.) Ukukhishwa okumisiwe, 200-400 mg ngesikhathi sokulala, ukulala.
-Gwema ukubuka iwashi: lokhu kukhuthaza ukukhathazeka nokukhathazeka ngesikhathi.
-Zama ukuphumula ngaphambi kokulala: ngalokhu ungalalela umculo, ufunde, usebenzise inqubo yokucabanga noma uzindle.