Imijikelo ubuthongo: ukubala njani?

Lala kubomi bomntu idlala indima ebaluleke kakhulu. Kodwa ke, ngelishwa, abaninzi kubo babesilela wakhetha emsebenzini okanye kumnandi. Kuye kudala angqiniweyo ngokwezenzululwazi ukuba nokungalali akunakwenzeka ukuba enze nantoni na eyenye, kuba iba nefuthe elikhulu kwindlela ekuqhutywa ngayo, ezempilo kwakunye nokunye okuninzi.

Ukulala kuyimfuneko emntwini?

Mhlawumbi lo mbuzo wabuzwa ngamnye. Ukuze uphendule lo mbuzo ngqo experiment lwenziwa: oko wahlanganiselwa kubantu 48 abangenazo naluphi na utyeshelo ngaba impilo kunye wayelala rhoqo iiyure 7-8 ngosuku. Baye yahlulwe ngamaqela 4: ibhedi yokuqala 12 vala iintsuku ezintathu, esinye 12 bavunyelwa ukuba ulale iiyure 4 iqela lesithathu iiyure ezi-6, yaye ubuthongo iqela lokugqibela kwi iiyure ezisi-8 ngosuku. Amaqela amathathu yokugqibela kwafuneka ukuziphilela nyango iiveki ezi-2. Ngeli namava nxaxheba kunye abakuqapheleyo imeko kwezikhundla kwenziwa.

Ngenxa yokuba olu lingelo, abantu baya kulala 8:00, kungekhona nayiphi na ukungaqheleki abonakale. Nangona abantu belele ngokuba iiyure 6-4 ngosuku, ezempilo engaboni kakuhle, oko kukuthi, indlela, inkumbulo kunye nokusebenza kwengqondo. Xa sijonga iziphumo ngokweenkcukacha, oko Kwaphawuleka ukuba izalathi si zokunikwa abantu babelala iiyure ezi-4, baba ngokuphawulekayo zambi kakhulu, ukususela ngelo qela labantu abaye bahlawulwa ulale iiyure ezi-6. Abantu abaye babelala iiyure 6 ngamaxesha bahlaselwa emini, yaye emva eksperimenti seeveki ezimbini-zezempilo ziye zaba efanayo naleyo abantu, owayesele ulale iintsuku ezi-3.

Izigqibo 2 ebalulekileyo kwenziwe le experiment:

• ukungalali unalo impahla eziqokelelanayo, oko kukuthi, ngakumbi silala ngaphantsi kwe yoviwo ngexesha elabelwe lona, kokukhona neemfuno eyandileyo ubuthongo.
• thina awuboni njani impilo yethu iye isihla ngokomgangatho, xa ulala ngokwaneleyo, ngoko ke sicinga ukuba yonke into ukuze, kodwa enyanisweni akunjalo.

Ukushwankathela, siphawula ukuba umntu avareji kufuneka banikwe ukulala 7 ukuya iiyure 7 ezinesiqingatha ngosuku. Ukuphumeza ukusebenza phezulu ngexesha lasemini eli xesha ungadluliselwa ukuya iiyure ezili-9. Akukho kwisigaba nokungalali, ukuba balale nini. Lungisa zikhethe naluphi na imo ethile, kwaye zama ukunamathela kulo. Kodwa kukho into efana kwimijikelo ubuthongo. Bala njengoko kunokwenzeka, kodwa kakhulu elungileyo iya kuzisa.

Ukubalwa yemijikelo zokulala

Xa iyonke kukho 2 izigaba ebuthongweni; fast, leyo ithatha malunga nemizuzu engama-20, kwaye kade, ehlala malunga neeyure ezi-2. Ngexesha lonke, xa ulele wena, ezizigaba zisoloko alternating. Okokuqala, umntu egxile kwisigaba ukulala wave kade, kwaye itshintsha ukuze REM. Kwaye yonke le nkqubo uthatha indawo. Ngoko ke, ukuba kukho imfuneko ukubala kwisigaba nokungalali, ke lo nto kunzima kangaka, nangona, kwaye akayi kuba ngokuchaneke sisiphumo njengoko amathuba zisenokwahluka kancinane.

Kukho iikhalityhuleyitha ezahlukeneyo ezikhethekileyo ezininzi ukukunceda ukubala imijikelo bakho ubuthongo. Kodwa konke oku kwenziwe ngokuzimeleyo. Ngokuqhelekileyo kuyimfuneko, xa ufuna ukufumana ixesha xa kuya kuba bonke lula ukuba uvuke. Umzekelo, ukuba saya kulala kwi 23:00, kuya kuba lula ukuba bavuke ngala maxesha alandelayo:

• 1:20 (2 iiyure imizuzu engama-20 ebuthongweni);
• 3:40 (4 iiyure 40 imizuzu ebuthongweni);
• 6:00 (7 iiyure ebuthongweni);
• 8:20 (9 iiyure nemizuzu engama-20 ebuthongweni);
• 10:40 (11 iiyure nemizuzu 40 ebuthongweni);
• 13:00 (14 iiyure ebuthongweni).

Indlela ukuba zilale ngokukhawuleza?

Kodwa ukuze izibalo ezinje zichanile, uyacebiswa ukulala ngokukhawuleza, oko akusoloko kusenzeka. Ukuze ungene kule nkqubo ubuthongo lakhanya, kuyimfuneko ukuba agcine eminye imithetho ezifanelekayo zombini abadala kunye nabantwana ngokufanayo.

1. Okokuqala, kubalulekile ukuba ukuhlonipha, njengokuba umzimba ithi isetyenziswe kwixesha ovame uye kulala. Kodwa kuyimfuneko ukuba athobele phambi kokuba uvuka. Ukwenza kube lula, kunokwenzeka ukuba ukubala kwisigaba nokungalali, xa uvuke.
2. The best sleeping ipilisi - imini ngenkuthalo wachitha. Ukuba emini wena uye wasebenza, ngoko ngokuhlwa uya kuba kanye komqamelo.
3. Ubuyisa kuvame umqobo ekuweni ngokukhawuleza ubuthongo, ngoko ke kungcono ukuba ukuphepha iinxalenye ezinkulu phambi lokulala.
4. A uhamba umoya entsha phambi kokuba ulale - eli khetho elungileyo kakhulu ukuze siphozise ingqondo, oko kuya kunceda ukuba balale ngokukhawuleza.

iindlela ubuthongo Unusual

• superman umjikelo. Le indlela kakhulu ukwabiwa engaqhelekanga ixesha: nokulala kufuneka uthathe imizuzu engama-20 yonke 4 h. Ezihanjiswayo kwenzeka ukuba ufuna ukulala ukuba amaxesha 6 ngosuku. Uluvo abantu abaye bazama ukwenza oko, kwesi siqhelo kuchaphazela umzimba kakuhle, oko kukuthi, uziva ngcono, ube namandla kunye namandla, kananjalo, iphupha amaphupha acacileyo. Kodwa ke kubaluleke kakhulu ukuba ugcine umkhondo ixesha yaye ndiphoswe ikhefu elilodwa ulale le ndlela. Ngenxa yoko luncedo: a imo ethile kuphazamise, ekubeni akusoloko kusenzeka ukuba elinye yonke uye kulala.
• Ezimbini kumjikelo isigaba. Yena kakhulu ezahlukene ukusuka njengesiqhelo, kodwa yeyokuba isebenza kakhulu. Eli gama layo kuthetha: ukwahlulwa ukulala amaxesha amabini ngemini, oko kukuthi iiyure 4-4.5 ebusuku kunye iiyure ezimbalwa emva kwemini. Yiya ulawulo bekuya kuba nzima kwabo nezingasetyenziselwa ukwenza oku. Kodwa abafundi abaninzi esikolweni kunye college bethatha usebenzisa le shedyuli, njengoko ngenxa emva kwemini wongezelela amandla kunye nexesha wachitha ngaphantsi.

Phase REM

Ngexesha lesi sigaba, umzimba ekhululekile ngokupheleleyo, ukuphefumla kuba kancinci, ingqondo ulahlekelwa uvakalelo wayo zizinto zangaphandle, ukusuka Ekuvukeni leyo iba nkulu ngakumbi. Esi sigaba kubaluleke kakhulu ukuba umzimba uphela, kuba sohlala kweli thuba sexesha iiseli ziye zabuyiselwa yaye yahlaziywa ngokuvelisa hormone onoxanduva ekukhuleni inyama kunye nokuhlaziywa izihlunu. Kwakhona kukho kukuba ngeli xesha wayibuyisela amajoni omzimba. Ukuba azihlanganisele zonke ulwazi, kunokwenziwa isigqibo sokuba kwisigaba kade ubuthongo ibaluleke kakhulu ukwenzela impilo yomzimba.

REM

REM linentsingiselo eyahlukileyo. Ngexesha ingqondo yakhe isebenza ivele ukuhlela ulwazi, ngenxa apho abantu kunye namaphupha. Ngeli xesha, ukulibala inkcazelo nesilima, okuthi kubangela ukuba baqhube kwimemori buphucuka. Kwakhona, amava azuzwe phezu ngomhla wokugqibela, xa kudityaniswe an ezikhoyo, kwaye ke kube lula ukufunda kunye noqhagamshelo bade bya neuronal. Esi sigaba bubuthongo ngokuqhelekileyo kwenzeka ukususela-3 ukuya ku-5 amaxesha Bubusuku ixesha analo lifutshane. Ngexesha kuyo ukunyuka ubushushu, uxinzelelo nentliziyo wegazi iyangongoza. Ngenxa yoko, kwesigaba esithile ubuthongo, kulala nini, musa ayisekho. Zombini imijikelo kwinqanaba elifanayo zibalulekile kwaye kuyimfuneko ukuba umzimba, yaye musa lokukhathalela nayiphi na kuzo. Ngokufanayo, kukho kwisigaba ethile ubuthongo, nini ukuya kulala kunye avuke. Isiseko ubuthongo esempilweni kuyo nayiphi na imeko, ukuba ngokugcinwa wolawulo, ukusuka apho eziphilayo ngokwayo iya kwazi xa ilixesha lokuba balale. Oku akuthethi ukuba ukubala bophulwe ubuthongo. Bala kunokwenzeka zabo ngaphandle umdla wabo.

Isiphumo yobudala ngokwaneleyo

Ukuthembela amava abantu, kunye neengxelo zenzululwazi, siyakwazi ukubona ukuba lo omdala umntu, kuba nzima ukuba balale. Esi simo nokuba igama - ukuphazama ubuthongo. Ukongeza, kukho kwakhona ukuncitshiswa kwexesha, kubalwa kwisigaba ubuthongo.

Bala imijikelo ubuthongo yomntwana azikho nzima kangaka, kodwa kufuneka uthathe ingqalelo yokuba kukwaluphala, umyinge REM kunciphisa. bubuthongo obukhulu lo mntwana lomelele ngakumbi kubantu abadala. Ngeli xesha, abantwana bangabinakho ukuphendula nayiphi na imiba yangaphandle. ubuthongo obukhulu ithatha malunga nemizuzu engama-20. Ngeli xesha umzimba zihlaziya kwaye zivuselela ezilahlekileyo amandla. ubuthongo obukhulu kuthatha ixesha kakhulu kwisiqingatha sokuqala ebusuku. Kumanqaku Kwisiqingatha sesibini ukulala ubukhulu becala ngokukhawuleza okanye nzulu.

ukuvuseleleka

Indlela elula yokuvusa unikwa ekupheleni ekupheleni REM, kodwa eli xesha count akahlali ngokuchanekileyo. Ngoko ke, ukwenza ubomi bakho lula, fumana nje izizathu ukuba avuke kwangoko ekuseni. Akukho mfuneko ukuba kwangoko emva kokuba uvuke. Mhlawumbi wonke uthanda ukuba likuloo kusasa, yaye akuyomfuneko ukuba ukukhanyela wena lo. Ngeli xesha, ungenza kulala emva kwaye ucinge into elungileyo, afana nabantu abasenyongweni kuwe. Unako ukwenza imithambo yokuphefumla. thatha nje ezimbalwa Ukuphefumla nzulu. Oku kuya kunceda kuwanelisa nobuchopho mpilo. Enye kusasa isiko luncedo - iglasi yamanzi acocekileyo. Ngokwenene uzisa eninzi inzuzo, njengoko oku kusebenze nethe kwaye yenza kuzalisela iintsilelo kolwelo emzimbeni.