"Oyenda usiku": ndizotheka kudzuka usiku mchimbudzi ndi kumwa madzi ndipo bwanji

Pali anthu amwayi amene amagona mozama moti m’mawa amakhala ndi patsaya limodzi lophwanyika chifukwa onse awiri anagona n’kugona usiku wonse. Ndipo pali "oyenda usiku". Ayenera kudzuka kangapo - ndiye kumwa, kupita kuchimbudzi, ndiyeno fufuzani foni. Komanso, palibe chikhumbo chomwe chili chosowa chenicheni. Kungoti malotowo anasokonezedwa ndipo mwambo wachilendowu unaonekera.

Akatswiri a zamaganizo ndi ogona amanena kuti kugona bwino sikumangotengera zinthu zoonekeratu monga zochitika za masana ndi kupsinjika maganizo. Makamaka kwa owerenga a Wday.ru, katswiri wa zamaganizo Marianna Nekrasova adalongosola momwe kuli kofunika kukaonana ndi dokotala komanso momwe mungagonjetsere chizolowezi "choyenda" kuzungulira nyumba usiku, komanso ngati n'zotheka kudzuka. usiku kugwiritsa ntchito chimbudzi ndi chifukwa chiyani.

Katswiri wazachipatala; njira yothetsera vuto la kudya - anorexia, bulimia, kunenepa kwambiri; nthano mankhwala maphunziro

1. Kudzuka usiku ndikwabwinobwino, koma pali mikhalidwe

Palibe pathology pakudzutsidwa kwakanthawi kochepa usiku. Ambiri amvapo za magawo a REM ndi kugona pang'onopang'ono. Usiku, munthu aliyense amakhala ndi kusintha kwa magawo angapo. Nthawi gawo la kugona pang'onopang'ono magazi ake amachepetsa, mtima wake umagunda pang'onopang'ono, ntchito za ubongo zimachepa, thupi limamasuka. Panthawi imeneyi, kupuma kwenikweni ndi kubwezeretsa mphamvu zakuthupi kumachitika. Gawoli limatenga pafupifupi mphindi 90. Panthawi ya kugona kwa REM, munthu amayamba kupuma pafupipafupi komanso mozama, amatha kusuntha, kugudubuza. Ndi nthawi ya kugona kwa REM pamene anthu amalota.

Kugona kwachifundo kwambiri panthawiyi Gawo la kugona kwa REM… Ndipotu, gawo ili limapereka kusintha kosavuta kuchokera ku tulo kupita ku kugalamuka, kotero kuti ngati mutadzuka nthawi imeneyi, ndiye kuti sipadzakhala kudzutsidwa kowawa.

Pali njira yomwe mungadziwire kuti zonse zili bwino ndi tulo komanso kuti musadandaule. Ngati mudzuka, koma mutha kugona mwachangu komanso mopanda ululu, ndiye kuti zonse ndizabwinobwino. Thupi lingafunike kumwa madzi, kupita kuchimbudzi, kapena phokoso lakumbuyo linakudzutsani mukugona kwa REM. Izi ndizochitika zachilengedwe zachilengedwe.

Amaonedwa ngati zachilendo mkhalidwe pamene, atadzuka, munthu sangathe kugona kwa mphindi 20-30 kapena kuposa. Mkhalidwe umenewu umayambitsa nkhawa ndi kukwiya mwa iye: amayesa kudzikakamiza kuti agone, chifukwa amayamba kugwira ntchito maola atatu, awiri, amodzi.

Ngati milandu yotereyi ikuchitika masiku oposa atatu pa sabata ndipo izi zimatha miyezi itatu, ndiye kuti vutoli likhoza kutchedwa kusowa tulo. Kotero ngati kuyenda kwanu kuzungulira nyumba kumabwerezedwa usiku uliwonse, ndipo pambuyo pake mumagona kwa maola ambiri mukuyang'ana padenga, ndiye kuti ichi ndi chifukwa chowonana ndi dokotala.

Kudzuka popanda chifukwa (phokoso, kukopera kwa mnzanu) kungasonyeze gawo laling'ono la tulo tatikulu. Zifukwa zingakhale zosiyana - kuchokera ku zakudya kupita ku matenda, kuphatikizapo tizilombo toyambitsa matenda.

2. Kudzuka nthawi yomweyo sichinsinsi

Izi zodabwitsa 3 kapena 4 am. Ngati munayang'ana wotchi yanu mukudzuka usiku, mwina inali nthawi imeneyo pawindo. Tsopano yerekezerani kuti panthaŵi imodzimodziyo anansi anu, mabwenzi a kutsidya lina la mzindawo, kapena ngakhale m’chigawo china, adzuka kwa kanthaŵi kochepa.

Chifukwa cha melatonin. Hormone iyi imapangidwa mu pineal gland, ntchito yake yayikulu ndikuwongolera kugona. Melatonin ndi amene amachititsa kuti tizigona nthawi zina. Pofika m'mawa, kupanga melatonin kumasiya, thupi limayamba kukonzekera kudzutsidwa. Pazifukwa izi, anthu nthawi zambiri amadzutsidwa kwakanthawi kochepa pambuyo pa 4 koloko m'mawa.

Kupanga melatonin kumadalira zinthu zingapo:

• ndondomeko ya tsiku ndi tsiku;

• kukhalapo kwa kuwala mu chipinda;

• kugwiritsa ntchito zakudya zina.

3. Kugwiritsa ntchito molakwika bedi ndi zina zomwe zimayambitsa kudzutsidwa pafupipafupi

• Ndi kusowa tulo kosatha, ndikofunikira kuyang'ana chithokomiro ndikuyesanso.

• Ngati zonse zili bwino, ndiye chifukwa mungathe kukhala m'mutu - mavuto kuntchito kapena m'banja.

• Ngati kupsinjika maganizo kulibe, ndiye mwina inu kugwiritsa ntchito bedi molakwika.

Malo anu ogona ayenera kugwirizanitsidwa ndi kugona (kuwerenga ndi kugonana sikuwerengera). Zolakwika zolakwika zomwe zimagwirizanitsidwa ndi mawonekedwe a bedi mwamsanga pamene ili mmenemo kapena kuwonera mafilimu. Ndiye, kugona pansi, mudzamva njala kapena kusowa tulo chifukwa "mutu" sukuyembekezera kugona, koma melodrama ndi pizza.

Momwe mungapangire ma reflexes olondola?

• Pita ukagone nthawi yomweyo.

• Osatera pabedi panu kuti mukadye chakudya chamadzulo, chiwonetsero cha kanema, masewera a board, kapena ntchito yapa laputopu yausiku.

Yesani kugwiritsa ntchito wotchi yanzeru yomwe imayang'anira mayendedwe anu mukamagona ndikudzutsa nthawi yomwe mungakhale mukugona kwa REM.

4. Chakudya chamadzulo ndi chifukwa china choyendayenda usiku.

Chakudya chamadzulo chamadzulo sichimangokhala ndi ma centimita owonjezera m'chiuno, komanso chimakhudza kugona. Komanso, akazi amavutika muzochitika zonsezi mwamphamvu kuposa amuna.

Somnologist Michael Breus, wolemba Always On Time, adalongosola kuyeseraunachitikira ku Brazil m’chaka cha 2011. Asayansi afufuza mmene chakudya chamadzulo chimakhudzira anthu. Anthu 52 - athanzi, osasuta, komanso osanenepa - adasunga zolemba zatsatanetsatane zazakudya kwa masiku angapŏ kenako adawonedwa mu labotale usiku tulo.

Kugona kwa onse amene amadya asanagone kunachepa. Koma amayi ankavutika kuti asamangogona, komanso amadzuka nthawi zambiri pakati pa usiku.

Amayi omwe amadya zokhwasula-khwasula mochedwa sanachite bwino m'magulu onse ogoletsa tulo. Zinawatengera nthawi yochulukirapo kuti agone, kuti akwaniritse tulo ta REM, ndipo adadzuka mochedwa kuposa azimayi omwe sanadye. Akamadya kwambiri, m’pamenenso tulo lawo limakhala lochepa kwambiri.

5. Kupanda vitamini C kumasokoneza tulo

Zakudya zosiyanasiyana zomwe timachepetsa kudya zipatso ndi ndiwo zamasamba, mwachitsanzo, ndi zakudya za keto, zimalimbikitsa kusintha kwa zakudya zama protein. Ngati mutakhala nthawi yayitali pazakudya zotere, ndiye kuti pangakhale kusowa kwa mavitamini. Chimodzi mwa zofunika kwambiri m'nyengo yophukira-yozizira ndi vitamini C. Komanso, vitamini imeneyi ndi yofunika kwambiri kuti tigone.

"Kafukufuku wofalitsidwa ndi Public Library of Science (PLOS) anapeza kuti anthu omwe ali ndi vitamini C ochepa m'magazi amakhala ndi vuto la kugona ndipo amadzuka nthawi zambiri pakati pa usiku," akulemba motero Sean Stevenson, wolemba buku la Healthy Sleep ndi mlengi wa podcast yotchuka pazamasewera olimbitsa thupi ndi thanzi.

Magwero a vitamini C zonsezi ndi zipatso za citrus, kiwi, tsabola, masamba obiriwira, sitiroberi ndi mapapaya, komanso zipatso za camu-camu, amla (ma gooseberries aku India), acerola (chitumbuwa cha Barbados).

6. Mowa umakhudza kwambiri kugona kwa amayi kuposa amuna

Pankhani ya ubale wa mowa ndi kugona, ndikofunikira kumvetsetsa zinthu ziwiri.

1. Azimayi amagona mofulumira pambuyo pa phwando, pamene amuna akulimbana ndi "helicopter" pamitu yawo.

2. Koma atsikanawo sangathebe kugona bwino, chifukwa kugona kwawo kumakhala kwapakatikati.

Pali umboni wamphamvu wakuti kumwa mowa musanagone kumakhala kosasangalatsa kwa amayi. Anthu adakakamizika kumwa mowa m'dzina la sayansi, malinga ndi kafukufuku wofalitsidwa m'magazini ya Alcoholism: Clinical and Experimental Research. Zakumwa zinaperekedwa kwa amuna ndi akazi molingana ndi kulemera kwawo kotero kuti aliyense anali ataledzera mofanana. Zinapezeka kuti, poyerekeza ndi amuna, akazi amadzuka nthawi zambiri usiku ndipo atadzuka sakanakhoza kugona motalika. Nthawi zambiri, tulo lawo linali lalifupi.

Mowa umakhudza kwambiri kugona kwa amayi - amayi amamwa mowa mwachangu kuposa amuna. Kumwa mowa musanagone kungasokoneze kugona. Nthawi zina, zimatha kuyambitsa thukuta, nkhawa, kapena kulota zoopsa.

7. Timapirira kutentha usiku kuposa kuzizira

Mfundo mkangano pakati pa amene ali otentha ndi amene nthawi zonse ozizira, kuika somnologists. Ziribe kanthu zomwe otsutsa mazenera otseguka anganene, thupi lathu limalekerera kuzizira mosavuta.

Thermoregulation ndiyofunikira kwambiri pakuwongolera kugona bwino, akatswiri amati. Kafukufuku akuwonetsa kuti mitundu ina ya kusowa tulo imagwirizanitsidwa ndi "thermoregulation" yosauka komanso kulephera kuchepetsa kutentha kwa thupi kuti ipite kumalo ogona kwambiri. Thupi lathu limatha kutentha lokha kuposa kuzizira lokha, choncho dzipangitseni kukhala losavuta mwa kusankha zovala zopepuka komanso zomasuka zogona.

Chipindacho chikatentha kwambiri, kapena mutakutidwa ndi zovala zogona, thupi lanu limafupikitsa gawo lanu lachitatu ndi lachinayi la kugona. Ndipo magawo a tulo tofa nato ndi ofunika kwambiri. Ndi panthawiyi pamene timapeza mphamvu.