I-siesta lelinye lamasiko athi, nangona uninzi lunxulumana neenkcubeko ezithile njengeSpanish, lunobukho kunye neenzuzo ezaziwayo kwihlabathi liphela. Lixesha elifutshane lokuphumla emini elinokuthi liguqulele ekuphuculeni okuphawulekayo kwimpilo yomzimba kunye nengqondo. Ukongeza, kwabaninzi, le khefu inegalelo ulale ngcono ebusuku, ukuba nje akukho xesha lide. Noko ke, phezu kwako nje ukuthandwa kwayo kwamanye amazwe, kusekho ukubhideka okuninzi ngokuphathelele enoba iluncedo ngokwenene kusini na, imele ihlale ixesha elide kangakanani, okanye inokuphazamisana nokulala ebusuku.
Uphando lwezenzululwazi luveze iinyani ezothusayo malunga nokulala okufutshane, okwakwaziwa ngokuba “yi-power naps.” Ukusuka kuphuculo lwengqondo ukuya kwizibonelelo zentliziyo, lo mkhwa unokuba ngumhlobo wokwenyani wokutshaja iibhetri zakho phakathi kwemini kwaye ulale ngcono ekupheleni kosuku. Kodwa ayizizo zonke ii-naps ezifanayo. Ubude bokulala kwakho, ixesha lemini, kunye nenjongo olala ngayo yenza umahluko phakathi kokulala okunenzuzo kunye nokuchasene.
Yintoni kanye kanye ukulala okufutshane?
Xa sithetha ngobuthongo obufutshane, Sibhekisela kwikhefu eliphakathi kwe-10 kunye ne-30 imizuzu. Olu hlobo lokulala luyasithintela ekungeneni kwizigaba ezinzulu, ngoko sinokuvuka ngaphandle kwaloo mvakalelo ingathandekiyo ye-grogginess. Enyanisweni, ukuba sihamba ngaphaya kwemizuzu engama-30, siqala ukungena kumanqanaba obuthongo obunzulu, kwaye ukuwaphula kunokusishiya sidiniwe kunangaphambili. Kwakhona, ukuba ufuna ulwazi oluninzi malunga nendlela yokuphucula ukulala kwakho, kunokuba luncedo ukujonga ezinye Iingcebiso zokuphinda ulale emva kokuba ngumama.
Ingcamango yokulala okufutshane yayithandwa ligama elithi "nap yamandla," eyaqulunqwa ngabaphandi bokulala befuna iindlela ezisebenzayo zokwandisa imveliso kunye namandla ngaphandle kokubeka esichengeni isingqisho se-circadian.
Kungcono ukuyithatha phakathi kwentsimbi yokuqala neyesihlanu emva kwemini, ngokukhethekileyo ngaphambi kwentsimbi yesi-15:00 p.m., umzuzwana apho umzimba wethu ungena ngokwemvelo ukuhla kwamandla amancinci.
Izibonelelo zePhysiological kunye nengqiqo zokulala okufutshane
Enye yeenzuzo ezinkulu zokulala okufutshane yimpembelelo yayo emihle kwizakhono zengqondo. Uphononongo olwenziwe liZiko lokulala kunye nokuQonda kwiYunivesithi yeSizwe yaseSingapore, ekhokelwa ngumphandi uMichael Chee, ibonise ukuba I-nap phakathi kwe-10 kunye ne-30 imizuzu iphucula imemori, ingqalelo kunye nesantya sokucubungula ulwazi..
Ukongeza, ukulala ixesha elifutshane imini yonke kunceda ekunciphiseni amanqanaba e-adenosine, into eqokelelana kwingqondo ngexesha lokuvuka kwaye ibangele ukuziva udiniwe. Ngokutsho kukaGuy Meadows, ingcali kwi-physiology yokulala, Ezi ntlobo zokulala zinceda "ukusetha ngokutsha" ingqondo, ukuphucula isimo sengqondo kunye nokunciphisa amathuba okwenza iimpazamo kwimisebenzi enzima. Oku kubaluleke ngakumbi kwabo bajongana nokungalali ekukhulelweni, apho ukulala ebusuku kuphazamiseka kwaye bafuna ulale ngcono.
Iinzuzo aziphelelanga ekusebenzeni kwengqondo: iinzuzo zomzimba nazo zichongiwe. Ngokophononongo olupapashwe yi-NASA, abaqhubi beenqwelo-moya abathatha i-naps emfutshane ngexesha lokuhamba ngeenqwelomoya ezide babonisa amanqanaba asezantsi okudinwa kunye nokunyuka kokuphaphama ngexesha lezigaba ezibalulekileyo njengokufika. Kuphando lwabo, ixesha elifanelekileyo lokulala lalimalunga nemizuzu engama-26.
Ngokubanzi, Ukulala kunokuthoba uxinzelelo lwegazi, ukunceda ukulawula uxinzelelo, kunye nokuphucula isimo sengqondo., ukwenza kube ngumkhwa ophilileyo, ngakumbi ukuba kwenziwa rhoqo.
Okanye ukulala ixesha elide? Imingcipheko kunye nemiphumo emibi
Nangona kubonakala ngathi, ukulala ixesha elide akuhambisani nokuphumla okungakumbi. Enyanisweni, uphando oluninzi luye lwafumanisa ukuba Ukulala ngaphezu kwemizuzu engama-60 emini kunokuba luncedo. Ingxaki ephambili ilele kwinto ebizwa ngokuba “yi-sleep inertia,” okuyimvakalelo yokudideka kunye nokucotha kwengqondo okufunyanwa xa uvuka kubuthongo obunzulu.
Kwakhona, Ukulala ixesha elide kuye kwanxulunyaniswa nomngcipheko owongezelelweyo wokutyeba. Ngokutsho kophononongo lwaseYurophu olukhokelwa nguMarta Garaulet weYunivesithi yaseMurcia, abantu abadala abathatha i-naps ehlala ngaphezu kwemizuzu engama-30 babengama-23% amathuba okuba batyebe kakhulu. Baphinde babonise ukutyekela okukhulu ekuphuhliseni iingxaki ezifana noxinzelelo lwegazi kunye ne-cholesterol ephezulu.
I-siesta njengenxalenye yenkcubeko yomsebenzi
Nangona abantu abaninzi benxulumanisa i-siesta nobuvila, Iinkampani ezininzi ngakumbi zibandakanya iindawo kunye namaxesha okuba abasebenzi bazo baphumle. phakathi kwemini. Izigebenga ezifana noGoogle, uFacebook, kunye no-Uber zenze ukuba “amagumbi okulala alale,” okanye amagumbi akhethekileyo apho ungalala khona ngokufutshane.
Kukho neenkampani ezikhethekileyo ezifana neMetroNaps ezenza ii-pods zokuphumla kwiiofisi. La manyathelo Bajonge ukunyusa imveliso, ubuchule kunye nokugxila yabasebenzi, kwaye iziphumo zixhasa impumelelo yabo.
Asiyondlela nje yoshishino. Abanye oorhulumente, abafana nowase-Ecuador, baye bakhuthaza ikhefu lasemini njengenyathelo lokuphucula ukusebenza kakuhle.
Imiba yebhayoloji yesidingo sokulala
Isidingo sokuthatha i-nap asifani kumntu wonke. Kukho iindlela ezimbini ezinefuthe: i-homeostatic sleep pressure, eyandisa ixesha elide siphaphile, kunye nezingqisho ze-circadian, elawula izinga lethu lokuphaphama kwaye ngokuqhelekileyo ivelise ukuhla kwamandla emva kokutya.
Kwakhona, Imfuza nayo inendima ebalulekileyo. Abanye abantu badla ngokufuna ukulala yonke imihla nokuba baye balala kamnandi, ngelixa abanye bengakwazi ukulawula ukulala ngaphandle kokuba badinwe ngokwenene.
Ukulala ungazi: Isiphumo sokulala kancinci
Abantu abaninzi bathi abanakuthatha i-15 yemizuzu yokulala. Nangona kunjalo, uphando luye lwabonisa ukuba Amaxesha amaninzi abantu balala bengaqondanga. Emva kokujonga umsebenzi wobuchopho usebenzisa i-electrodes, kwafunyaniswa ukuba kwisigaba soku-1 sokulala okulula, i-65% yabathathi-nxaxheba bathi bavukile xa bengekho.
Oku kuthetha ukuba Awudingi nokuba ungene ebuthongweni obunzulu ukuze ufumane izibonelelo. Ukuvala nje amehlo akho, ukunciphisa i-stimuli, kunye nokuphumla ekuthuleni imizuzu embalwa kunokuphucula impilo kunye nokusebenza.
Kuthekani ukuba andikwazi ukulala?
Ayinguye wonke umntu okwaziyo ukulala ngokulula emini, kodwa, njengoko iingcali zichaza, ukukwazi ukuthatha isihlwathi kunokuqeqeshwa. Luluvo olulungileyo ukuseta ishedyuli emiselweyo, wenze imeko-bume efanelekileyo (emnyama, ezolileyo, nekhululekileyo), kwaye ukunqande ukusebenzisa ifowuni yakho phambi kokulala. Emva kweeveki ezimbalwa, umzimba wakho uya kuqalisa ukudibanisa elo xesha losuku nokuphumla. Kwabo bajonge ukuphucula ukulala kweentsana zabo, le ndlela ikwaluncedo.
Nangona kunjalo, ukuba emva kwemizamo emininzi i-nap ayisebenzi okanye ibangela ukungathandeki, Kukho ezinye iindlela eziluncedo ngokufanayo, njengokuhambahamba, ukucamngca, okanye ukuziqhelanisa nemithambo yokuphefumla.
Iingcebiso zokulala ngokugqibeleleyo
- Elona xesha lifanelekileyo: phakathi kwe-10 kunye nemizuzu engama-30. Ngaphandle kwelo xesha, umngcipheko wokungena kwizigaba zobuthongo obunzulu uyanda.
- Ixesha elifanelekileyo: emva kwesidlo sasemini nangaphambi kweye-15:00 p.m. okanye ngo-17:00 p.m. okwangoku.
- Ubume obufanelekileyo: indawo emnyama, enobushushu obumnandi, ngaphandle kwengxolo kwaye ngaphandle kokuphazamiseka kwezobuchwepheshe.
- Thuzelo: i-armchair ingcono kunebhedi, ngakumbi ukuba uneengxaki zokugaya. Ukuba ukhetha ukulala, ibhedi eyi-150x200 ilungile ukufumana ukuma okufanelekileyo kunye nokuququzelela ukuphumla okufutshane.
Iintlobo zokulala ngokwenjongo
Ukuchacha: Yenziwa emva kobusuku obubi, ukuhlawulela ukungabikho kokulala. Idla ngokuba nde, kodwa kufuneka ilawulwe ukunqanda iziphumo ezibi.
Uthintelo: Iluncedo xa kulindelwe imini okanye ubusuku obude. Inceda ukuphucula ukunyamezela kunye nokugcina ugxininiso.
Kwezolonwabo: Kwenzelwa nje ukuzonwabisa okanye ukuphumla. Inokuphucula isimo sengqondo nokuba akukho mfuneko yasemzimbeni.
Ukwamkela umkhwa wokulala kancinci kunokuba nefuthe elimangalisayo kwimpilo yethu. Kude kube yinkcitha xesha, Sisixhobo esisebenzayo sokuphucula imveliso, isimo sengqondo kunye namandla engqondo, esinceda nokuba ulale ngcono ebusuku ngaphandle kokubhenela kwizinto ezivuselelayo ezifana nekofu. Undoqo kukwazi ixesha elifanelekileyo kunye nobude, kunye nokulungelelanisa lo mkhwa kwiimfuno zethu ngaphandle kokuphazamisa umgangatho wokulala kwethu ebusuku.