Iikati lala ubuncinane iiyure ezilishumi elinesithandathu ngosuku, nangona kukho abo balala kancinci kwaye abanye balala kakhulu. Isebenzela ukuqokelela amandla kunye nokutshaja kwakhona iibhetri. Kodwa ikwayindlela yokubeka umngcipheko wokuba ikati endlwini iya kutyeba.
Zingaphi iiyure ngosuku ezilala ngazo iikati?
Uninzi lweekati ezincinci zilala ngokomndilili ukusuka kwiiyure ezili-12 ukuya kwi-18 ngosuku, phantse ukuphinda kathathu umlinganiselo wokulala umntu anokulala. Iikati ezindala, kunye neentsana, zivame ukulala ixesha elide - ukuya kwiiyure ezingama-20, kodwa oku kucacile ngenxa yobudala.
Kodwa nokwazi ukuba iikati zilala kakhulu, kufuneka sinikele ingqalelo kwindlela eyethu yenza ngayo. Amaxesha amaninzi, emva kwendlela umhlobo wethu onemilenze emine elala ngayo, kunokubakho ii-pathologies ezinzulu ngakumbi okanye ezingaphantsi apho ikati izama ukuyinyanga ngokuphumla okude.
Zilala ixesha elingakanani iikati?
Nangona, njengoko sele sibonile, uboya bethu obuncinane bulala phakathi kwe-12 ne-18 iyonke, akalali ngokungaphazanyiswa, oko kukuthi, ngokulandelelana. Iikati, njengabantu, zinesazo isingqisho se-circadian, kodwa zizilwanyana ezine ukulala kwe-polyphasic, oko kukuthi, iqulunqwe ngamaxesha amaninzi okuphumla, adityaniswe nezigaba zokuvuka. Banesigaba sobuthongo obunzulu njengathi, iikati zilala kwi Isigaba se-REM kwaye ibavumela ukuba baphuphe. Enyanisweni, iikati nazo ziphupha, kodwa amaphupha abo ikakhulu malunga nemisebenzi yokuzingela. Esi sigaba siya kufana kakhulu nesabantu.
I-Naps ihlala i-avareji yeyure enye okanye ngaphezulu, kodwa ngamaxesha athile, ubude bexesha lokulala buqala kwi-1 ukuya kwi-50 imizuzu. iikati nazo ulala okhanyayo kwaye ngokwemvelo bathanda ukulala kwiindawo ezinokuthi, xa kukho ingozi, zivumele ukuba zibaleke ngokukhawuleza. Ngoxa belele, iindlebe neempumlo zabo zihlala zithe qwa.
Kutheni iikati zilala kakhulu?
Ukuqonda ukuba kutheni iikati zethu ezizithandayo ziyi-quintessential sleepyheads, kufuneka sithathe amanyathelo ambalwa umva. Sithe ezi zilwanyana zi-crepuscular kwaye isizathu sinikwa kukuba, xa babehlala bekhululekile kwindalo kwaye bengazange bafakwe ngumntu, kwisigaba sobumnyama babedla ngokuzingela kwaye bagcine onke amandla abo okugxila kulo mzuzu.
Ukuzingela kwakuyinto ebalulekileyo kubo ukuze baphile kwaye kubiza kakhulu ngokwamandla. Ke ngoko, kuye kwafuneka ukuba baqokelele amandla amaninzi kangangoko kunokwenzeka, balale ngezinye iiyure zemini kwaye bahlaziye umzimba ngokuzingela okulandelayo. Yile ndlela iikati eziye zaphuhlisa ngayo lo mkhuba, kamva zilungelelanisa ubomi bomntu ngokweeshedyuli, kodwa zigcina umkhwa wokulala phantse yonke imini.
Iikati kufuneka zilale kangakanani?
Kanye njengokuba kukho iikati ezihleli kakhulu ezingathandi ukudlala kakhulu kwaye zikhetha ukurhona, kukho ezinye ezikhutheleyo nezingadinwayo kwaye zinokulala nangaphantsi kweeyure ezili-12 ngosuku. Ngokomyinge, iikati kufuneka zilale malunga neeyure ezili-15 ngosuku kwaye zithathe i-15-30 imizuzu ye-naps.
La maxesha asebenzayo avumela ikati ukuba iqinise amajoni ayo omzimba, ibuyise amandla asetyenzisiweyo emini, ikhulule izihlunu zayo kunye nokugaya iiprotheni ezityayo ngexesha lokutya. Enyanisweni, ukutya kwabo kucebile kwiprotheni kwaye ukulala kunceda kakhulu iinkqubo zokugaya.
Kutheni iikati zilala ngakumbi xa kunetha?
Iikati, njengabantu, zidla ngokulala ngakumbi kwiintsuku ezimnyama okanye ezibandayo zasebusika kwaye zisebenze ngakumbi xa imozulu intle entwasahlobo okanye ehlotyeni. Iimeko zemozulu kunye namaqondo obushushu achaphazela ixesha elide lokulala kweekati.
Abanini beekati bayazi ukuba iikati zethu ezizithandayo azithandi ngokukhethekileyo amanzi kwaye akukho nto inqabileyo ukuba ayinyamezeli iintsuku zemvula, apho zikhetha ukulala ixesha elide. Kodwa akukhona nje oku, ekubeni ingxolo yezaqhwithi ehamba kunye neendudumo ayinakuxatyiswa ziikati, namaxesha emvula afumile kakhulu kwaye iikati zifuna amandla amaninzi ukugcina ubushushu bomzimba wabo bulungelelene. Oku kwakhona kuguqulela kwiiyure ezininzi zokulala.
lala okwekati
"Lala okosana" yindlela exhaphake kakhulu xa sibhekisa kumntu olala kakhulu kwaye ixesha elide, kodwa eli binzana linokuthi "lala njengekati" kuba kubomi bemihla ngemihla ikati yiyo. uninzi lomthandi wekhefu.
Ikati i twilight feline toKuyafana neejaguar, ocelots kunye nezinye iikati. Isebenza kakhulu ngeeyure zangorhatya, oko kukuthi, ukusuka ekutshoneni kwelanga ukuya ekuphumeni kwelanga. Kuthekani ukuba oko kwenzeka kuphela ngelo xesha, imini yonke? Ewe, ikati ikhetha ukuchitha iiyure eziseleyo igobile ebhedini yayo, esofeni okanye emilenzeni yomntu amthandayo.
Masibe sengqiqweni, ukuba uhlala nekati, Igalari yakho yefowuni ephathwayo iya kuba igcwele iifoto zekati ezolile ziphumle kuzo zonke iikona zendlu. Kodwa, kutheni iikati zilala kangaka? Enyanisweni, xa iikati zingaxakekanga ngokutya, ukukrwela, ukucela ingqalelo, okanye ukuzama ukulawula ihlabathi, zichitha ixesha elininzi leentsuku zazo. ukulala ngoxolo. Kwangoku, njengoko ufunda eli nqaku, inokuba khona apho, ethangeni lakho okanye kwidesika yakho, ishiywe ngokupheleleyo kwiingalo zikaMorpheus. Ikati yasekhaya, enyanisweni, yenye yezilwanyana ezilala kakhulu.
Ngenxa yokuba zizilwanyana ezizingelayo
Nokuba uhlala kubutofotofo bekhaya, ikati ihleli irhamncwa elikhethekileyo. Nanamhlanje basazigcina zonke ezo mpawu zebhayoloji nezendalo bazizuza kwizinyanya zabo zasendle, nangona kungasafuneki ngokwenene ukuba bazingele: lithuku elinamandla kakhulu. Kwindalo basebenza ngokukodwa kwaye badlamkile, ngakumbi ekuseni nangokuhlwa, ixesha lemini xa ixhoba labo lendalo elithandayo - iimpuku ezincinci kunye neentaka - nazo ziyasebenza. Kwanombono wakhe okhethekileyo uvele wasebenza ngokugqibeleleyo kwezo meko zokukhanya.
Ukugcina nokubuyisela amandla
Nangona kunjalo, ukubamba impuku enqabileyo okanye ungqatyana onqabileyo akulula kwaye kufuna isixa esikhulu samandla, ethi ikati ityale imali ekulaleleni, iyaxhuma kwaye ibaleqa. Yiyo loo nto iikati zichitha ixesha elininzi losuku zilele, ukuze "hlaziya iibhetri" kwaye ufumane amandla akho anqabileyo, okanye uku basindise ngelixa belinde ixhoba elilandelayo elilishwa. Nokuba yinto yokudlala, intambo okanye isitya esinesidudu.
Ukulungelelanisa ubushushu
Iikati azithandi nje ukulala kuphela, ziyakuthanda nokuba selangeni. Nangona kunjalo, ubushushu kunye ne-siestas zihlobene ngokusondeleyo omnye komnye kwaye zinceda inkazana ukuba lawula ubushushu bomzimba wakho, ukukhuthaza ukuveliswa kwe-melatonin kunye ne-serotonin. Umgangatho wokulala unxulunyaniswa ngokunzulu nokukhanya, okuthi ngokuvuselela ukuveliswa kwemelatonin kunceda ukulawula ukukhanya. isingqisho se-circadian kunye nomjikelo wokuzala kweemazi.
ngenxa yobudala
Ubude bexesha lokulala kwitoti yeekati zahluka kakhulu ukusuka komnye umntu ukuya komnye, zombini ngenxa yezinto ezinxulumene nobuntu kunye iinjongo zomntu. Ukuba kuyinyaniso ukuba ngokomyinge ikati omdala ulala ezimbalwa iiyure eziyi-12-18 ngosuku, Kukho iikati ezinokulala de Iiyure ze20 yonke imihla. Iinjana, kunjalo, zinjalo abo balala kakhulu, kwaye njengoko zikhula ziye zinciphise la maxesha kancinci kancinci. iikati ezindala bakwathanda ukuphinda balale ixesha elide, njengamantshontsho ekati.
kuba bathanda ukulala
Njengezinye izilwanyana ezininzi, kuyimfuneko ukwahlula iintlobo ezahlukeneyo zokulala, ubuncinane kwimibini ephambili. Nokuba iphantse ibe lixhoba elingenasiphoso ngokwemvelo, akufanelekanga zilinde phantsi. Pngesi sizathu, 3/4 iphupha lekati eneneni ngaphezulu kokulala kancinci, uhlobo lokuphumla olungekho ngqondweni olubizwa ngokuba ubuthongo obucothayo (SWS). Nangona zibonakala zilele yoyi kweli nqanaba, iikati zihlala isilumkiso kwaye ulungele ukungena kwisenzo. Ezinye izivamvo ezifana nokuva kunye nezivamvo zokuvumba zihlala "zifikeleleka" kwaye ikati ikulungele ukusabela ngoko nangoko xa iva ixhoba okanye ingozi enokubakho. Kuphela 1/4 Ixesha elinikezelwe ekulaleni ngoko linzulu ngokwenene kwaye lifikelela kumnxeba Isigaba se-REM, lowo umntu azincama ngokupheleleyo ukuze aphumle ngokupheleleyo.
Kuba ngandlela thile abalunganga...
Ikati enempilo ehlala kwindawo evumela ukuba ivakalise zonke iindlela zayo zokuziphatha ilala kakhulu, kodwa itshintshana nalo msebenzi kunye nabanye abaninzi, njengokudlala, ukuhlola kunye nokuzulazula. Nangona kunjalo, ikati evalelwe ngaphakathi kweendonga zendlu kwaye ichitha iiyure ezininzi iyodwa, inokwenza ikati ukulala ngaphezulu kunokuba kuyimfuneko ngenxa yothintelo kunye nokungabikho kwezinye iindlela.
Le meko inokuba luphawu ukungonwabi ngamandla ngokwasengqondweni, uxinezeleko nonxunguphalo olunokuthi kamva lukhokelele kwezinye iingxaki ezinzulu, njengokutyeba ngokugqithiseleyo. Ngenxa yesi sizathu, kuyimfuneko ukubonelela ikati ngendawo enempilo, egcwele i-stimuli kwaye eyivumela ukuba ibonise amandla ayo apheleleyo njengekati, icela uncedo Umcebisi weengcali kubudlelwane bendoda-yekati.
Umkhwa uyatshintsha
iikati zizilwanyana imikhwa kakhulu, bazenzela eyabo inkqubo yaye bade bakwazi ukuqhelana nolo lwabo mascot. Ukuba uqhele ukukuvusa ukuba acele ukutya ngo-7: 30 ekuseni kwaye ngokukhawuleza ayeke ukuyenza, iqala ukulala ngakumbi okanye ibe nesingqisho esahlukileyo kunesiqhelo, ke kunokucetyiswa ukuba uthethe nogqirha wakho wezilwanyana. Iikati zilungile ekufihleni izigulo zengqondo, kodwa utshintsho olukhawulezileyo kwizithethe ezimiselweyo kunye nemikhwa yenye yeempawu eziphambili ze-alamu kwaye inokuthetha ukuba bayagula.
Nditsho iindawo apho ukulala kweekati zihlala zifana, ngoko ke ukuba siqaphela ukuziphatha okungaqhelekanga okanye iindawo ezingaqhelekanga apho ikati ilala khona, oko kunokuthetha ukuba kukho into engalunganga. Ukulala kwibhokisi yenkunkuma, umzekelo, yindlela yokuziphatha engaqhelekanga kwaye ihlala inxulunyaniswe nayo iimeko ezingathandekiyo leyo ifanele ukuphandwa ngokungxamisekileyo.
Ixesha elininzi ayibobuthongo bokwenyani koko kukozela
Enyanisweni, ixesha elininzi lokulala kweekati luhlobo oluthile lokozela, ukunqunyanyiswa kwentshukumo kodwa kungekhona umsebenzi wengqondo kunye neemvakalelo.Oku kunokuqinisekiswa, ngokomzekelo, ngokuqwalasela iindlebe zeekati ezihlala zithe tye, okanye umsila, onokuqhubeka ushukuma. kancinci. Ngamanye amaxesha namehlo ahlala evulekile. Xa ukule meko iphakathi phakathi kokuvuka nokulala, Ikati inazo zonke iimpawu zayo. Uyakwazi ukubaleka, okanye ukuhlasela ixhoba, okanye ukuqalisa ukudlala kunye neqabane kwimiba yemizuzwana.
Umzuzu wephupha lokwenyani
Isiqingatha sokulala sinokuhlala nesiqingatha seyure esilungileyo, ngaphambi kokuba ikati izike ebuthongweni bokwenene. Umjikelo apha ufutshane, unqabile ukuba uhlale ngaphezu kwemizuzu emihlanu, kwaye kwesi sigaba umzimba ukhululekile ngokupheleleyo, iindlebe zoluliwe, kwaye umsila awushukumi. Nangona kunjalo, kunokwenzeka, xa ikati iphupha, ukuba imilenze ishukuma ngokukhawuleza kwi-jerks ngokukhawuleza kwaye i-muzzle igoqa ngohlobo loncumo okanye ukuphefumla ngokukhawuleza, ebonisa inxalenye yamazinyo. Akukho mntu wazi kakuhle ukuba iikati ziphupha ngantoni: ukuhamba ngokukhawuleza kwamanqina kusenza sicinge ngendawo yokuzingela, kodwa ngokokwazi kwethu ikati yethu inokuphupha ngayo nayiphi na enye into. Siyazi kuphela ukuba kukwesi sigaba sifutshane apho ikati iphumla kwaye, ngokungathi kunjalo, iphinda itshaje.
amarhamncwa amakhulu
Inyaniso yeyokuba ixesha elichithwe ulele libonakala ligqithe kakhulu. Kwanekati yasendle, ukhokho kunye nomzala wokuqala wekati yethu yasekhaya, uchitha iiyure ezininzi zemini kwindawo yokulala okanye ubuthongo obunzulu. Isizathu solwakhiwo, ngoko ke, kukuba ukubulawa kufuna amandla amakhulu, ngokwasemzimbeni nangokwengqondo, ekufuneka ikati iphinde ibuye. Ukuchwechwa, ukubaleka, ukutsiba, ukunyuka, kwaye ngaphezu kwako konke, ukugxila kakhulu kwishishini -ngaloo ntetho "phezulu" esiye sayibona xa sibona ixhoba, akunandaba nokuba yimpuku okanye i-cork- ivelisa i-adrenaline surges kunye nokuchithwa okukhulu kwamandla.
Ukuba awutshi, uyatyeba
Kwenzeka ntoni ukuba ikati ayizingeli kwaye ayidlali, okanye ayifane ifane, njengoko ikati ezindlini zihlala zenza, ngakumbi ukuba zihlala zodwa? Impendulo ilula kwaye iyaziwa kubo bonke: ikati eqhubeka nokuqokelela amandla ekuphumleni ixesha elide engakwaziyo ukuyidla ngokutya okanye ukudlala, isuka ityebe, ngakumbi okanye ngaphantsi njengathi, emva koko. Apha sifumana umohluko osisiseko malunga nezinja, ezikwayizo ezilele kakhulu. Inja idinga ukukhupha amandla aqokelelweyo, andinakuyinceda. Ukuhamba ngenja yesixeko - ngokufanelekileyo ukuphuma kabini ngosuku kangangeyure nganye - akusetyenziselwa ukuzikhulula, njengoko abanye abantu bengxamile becinga, kodwa basebenzise amandla. Ukuba azivumelekanga, amandla angaphezulu ajika abe yi-malaise, ubundlongondlongo, kunye novalo.
Iikati, kwelinye icala, azinayo le mfuno. Ukuba azikhuthazwa, yimeko yangaphandle okanye yenye ikati okanye ngumntu, ziyaqhubeka ziqokelela amandla ekugqibeleni ajike abe ngamanqatha. Akukho nto ibuhlungu, khumbula: ikati enzima kakhulu ingaba neengxaki ezinzulu kunye nobudala, kodwa ngaphakathi kwemida ethile, njengomntu ogqithiseleyo, ikhokelela ubomi obuqhelekileyo. Kodwa kulungile ukwazi, kwaye ngaphandle komzamo omkhulu kwicala lethu, kunokwenzeka ukuyilungisa. Kwanele ukubanika ibhola okanye imouse esebenza ngokuzimeleyo, esebenzayo kakhulu (kwaye kumnandi kakhulu kwikati) kunokutya.
Umjikelo wokulala kwiikati
Ngexesha lokulala, iikati zitshintshana phakathi kokukhanya kunye nobuthongo obunzulu. Uninzi lobuthongo bakho bukhaphukhaphu, malunga nama-70%. Ezi zii-naps ezimfutshane ezaziwa ngokuba yi "cat naps," kwaye zinokuthi zithathwe zilele phantsi ngeendlebe zazo ukuya phezulu. phendula kwiingcebiso kwaye uzivuse ngokukhawuleza. Enyanisweni, iikati, ngaphezu kokuba zizilwanyana ezidliwayo, zingamaxhoba kwezinye izilwanyana, ngoko indalo yazo ibenza baqaphele iingozi ezinokwenzeka.
Emva kwemizuzu engamashumi amathathu elele kancinci, bangena inqanaba ubuthongo obunzulu eyaziwa ngokuba bubuthongo REM, ethatha ipesenti eseleyo yokulala okupheleleyo, kwaye nangona umzimba wabo ukhululekile ngokupheleleyo, iikati zine amaphupha angenangqondo, njengabantu. Oku kungenxa yokuba bagcina izivamvo zabo zithe qwa kunye nokusebenza kwengqondo kufana naxa bevukile, ngoko ke banokukhawulezisa ukuhambisa amehlo abo, imilenze, iindlebe, kwaye banokude bathethe kwaye batshintshe indlela yokuma.
Ngaloo ndlela, usuku lwekati elidala lunokwahlulwa lube Iiyure ezisi-7 zokuvuka kunye neeyure ze-17 zokulala, apho iiyure ze-12 zilala kancinci kunye neeyure ze-5 zokulala.
Ukuphazamiseka kokulala kwiikati: izizathu kunye nokuthintela
Kukho izinto ezininzi ezinokuchaphazela ukulala kwekati yakho. Ezi zezona zixhaphakileyo:
Ubushushu
Amaqondo obushushu agqithisileyo, ashushu nabandayo, aphazamisa ubuthongo bekati, alenyusa kakhulu ixesha lalo msebenzi. Ukuba ikati yakho ihlala ngaphakathi, luluvo oluhle ukugcina ubushushu begumbi obufanelekileyo obungaphazamisi ubuthongo bekati, kwaye ukuba kubanda kakhulu, ndikunike iingubo okanye iindawo ezishushu zokulala, oku kuya kunceda nokuthintela izifo ezithile zokuphefumla. Ezi ngqalelo zibaluleke kakhulu kumantshontsho ekati angenaboya, njengeSphynx umzekelo.
Izifo
Iikati ziingcali kwi fihla intlungu yakho, ngoko kubaluleke kakhulu ukujonga utshintsho kwiipatheni zokulala, njengoko zingabonisa ukuba kukho into engalunganga. Ukuba ikati yakho ilala kakhulu okanye i-lethargic, kungcono ukuya kwi-vet ukulawula iingxaki zempilo. Kukwakulungele ukutshintshela kwisidlo esisezantsi kwiprotheyini kunye nephezulu kwii-amino acids ezibalulekileyo. Unokuba nezifo ze-neurological ezichaphazela inkqubo ye-nervous central, i-sensory deficits, isisu okanye amathumbu, izifo zesibindi okanye izintso, izifo zentliziyo okanye izifo zegazi ezifana ne-anemia. Ngokuqhelekileyo, ukonyuka kokulala kuhamba kunye ne-anorexia kunye nokungacoceki kwekati.
Kwelinye icala, ukuba ulala kancinci kwaye unamandla amaninzi, indlala kunye nonxano kunangaphambili, ingxaki ye-endocrine eqhelekileyo yeekati ezindala inokukrokrelwa, kunokubakho. hyperthyroidism.
Ukukruquka
Xa iikati zichitha ixesha elininzi zodwa kwaye zingabinankampani yezinye izilwanyana okanye abantu bazo, ziyadikwa., badandathekile kakhulu imini kwaye ukuba abawufumani umsebenzi ongcono, balala. Yiyo loo nto kubalulekile ukuchitha ixesha kunye nekati, kuya kuphucula umoya kunye nempilo yakhe.
Ubushushu
Ngeli xesha iikati zisebenza ngakumbi ngenxa yesenzo se iihomoni kwaye abalali kancinci kuba bachitha imini yonke befumana ingqalelo yamadoda, nasekhaya. Iinkunzi zikwanciphisa iiyure zokulala ngenxa yokuba zikhangela iikati ezingamabhinqa nangenxa yokuba zizinikele ekuphawuleni indawo yazo okanye ukulwa nezinye iikati.
Uxinzelelo
Uxinzelelo luchaphazela iikati kakhulu. Inokubangela iingxaki zempilo (ezifana ne-anorexia okanye i-feline idiopathic cystitis), utshintsho lokuziphatha kunye nokutshintsha kwemikhwa yokulala, ebonisa ukunyuka okanye ukunciphisa iiyure zokulala.
Uninzi lwezi meko zinokubakho ukuphepha okanye ukuphucula, ngoko ke kubalulekile"mamela ikati yakho”, oko kukuthi, ukujonga utshintsho kwi ukuziphatha ukulala, ukulungiswa, ukuba i-meows ngaphezulu okanye ngaphantsi, ukuba ifihla okanye ukwanda kobudlova. Ngokuphawula utshintsho oluncinane kwindlela abaziphatha ngayo, sinokubona ngokukhawuleza ukuba kukho into engalunganga yaye sinokuyinyanga. Kule meko, okufanelekileyo kuya kuba kukuyisa kwi-vet, eya kwenza ukuxilongwa ngokuchanekileyo kwaye isebenzise unyango olufanelekileyo ngokuxhomekeke kwisizathu esibangelayo.