I-siesta ingelinye lamasiko okuthi, nakuba amaningi ehlotshaniswa namasiko athile njengeSpanishi, anobukhona kanye nezinzuzo eziqashelwa emhlabeni wonke. Isikhathi esifushane sokuphumula phakathi nosuku esingahumushela ekuthuthukisweni okuphawulekayo empilweni yomzimba nengqondo. Ngaphezu kwalokho, kwabaningi, lokhu kuphumula nakho kunomthelela ulale kangcono ebusuku, inqobo nje uma kungekude kakhulu. Nokho, naphezu kokuthandwa kwayo kwamanye amazwe, kusenokudideka okukhulu mayelana nokuthi iyazuzisa ngempela yini, kufanele ihlale isikhathi eside kangakanani, noma ingabe ingaphazamisa ukulala ebusuku.
Ucwaningo lwesayensi lwembule amaqiniso amangalisayo mayelana nokulala kancane, okwaziwa nangokuthi "i-power naps." Kusukela ekuthuthukisweni kwengqondo kuya ezinzuzweni zenhliziyo, lo mkhuba ungaba umngane weqiniso wokushajwa kabusha amabhethri akho phakathi nosuku kanye ulale kangcono ekupheleni kosuku. Kodwa akuzona zonke izikhathi zokulala ezifanayo. Ubude bokulala kwakho, isikhathi sosuku, kanye nenjongo olala ngayo kwenza umehluko phakathi kokulala okuzuzisayo nokungazuzisi.
Kuyini ngempela ukulala kancane?
Uma sikhuluma ngokulala kancane, Sikhuluma ngekhefu eliphakathi kwemizuzu eyi-10 nengama-30. Lolu hlobo lokulala lusivimbela ukuthi singangeni ezigabeni ezijulile, ngakho-ke singavuka ngaphandle kwalowo muzwa ongajabulisi wokukhonkotha. Eqinisweni, uma sidlula imizuzu engu-30, siqala ukungena ezigabeni zokulala okujulile, futhi ukuwaphula kungasishiya sikhathele kakhulu kunangaphambili. Futhi, uma ufuna ulwazi olwengeziwe mayelana nendlela yokuthuthukisa ukulala kwakho, kungase kusize ukuhlola okunye Amathiphu okubuyela ekulaleni ngemva kokuba ngumama.
Umqondo wokulala kancane waduma ngegama elithi “power nap,” elaqanjwa abacwaningi bokulala abafuna izindlela ezisebenzayo zokwandisa umkhiqizo namandla ngaphandle kokuphazamisa isigqi sokujikeleza.
Kungcono ukuyithatha phakathi kwehora lokuqala nelesihlanu ntambama, okungcono kakhulu ngaphambi kuka-15:00 p.m., isikhashana lapho umzimba wethu ungena khona ngokwemvelo ethonsini elincane lamandla.
Izinzuzo zomzimba nezengqondo zokulala kancane
Enye yezinzuzo ezinkulu zokulala kancane umphumela wako omuhle emandleni engqondo. Ucwaningo olwenziwe yiCenter for Sleep and Cognition eNational University of Singapore, eholwa umcwaningi uMichael Chee, luveze ukuthi Ukulala kancane phakathi kwemizuzu eyi-10 nengama-30 kuthuthukisa inkumbulo, ukunaka kanye nesivinini sokucubungula ulwazi..
Ngaphezu kwalokho, ukulala isikhathi esifushane usuku lonke kusiza nasekunciphiseni amazinga e-adenosine, into enqwabelana ebuchosheni lapho uphaphama futhi ibangele umuzwa wokukhathala. Ngokusho kukaGuy Meadows, uchwepheshe we- sleep physiology, Lezi zinhlobo zokulala zisiza “ukusetha kabusha” ubuchopho, ukuthuthukisa isimo sengqondo nokunciphisa amathuba okwenza amaphutha emisebenzini eyinkimbinkimbi. Lokhu kubaluleka ikakhulukazi kulabo ababhekene nokuqwasha ekukhulelweni, lapho ukulala ebusuku kuphazamiseka futhi bafuna ulale kangcono.
Izinzuzo azikhawulelwe ekusebenzeni kwengqondo: izinzuzo zomzimba nazo zikhonjiwe. Ngokocwaningo olushicilelwe yi-NASA, abashayeli bezindiza ababethatha isihlwathi esifushane phakathi nezindiza ezinde babonise amazinga aphansi okukhathala nokwandisa ukuqapha ngezigaba ezibucayi njengokufika. Ocwaningweni lwabo, isihlwathi esifanelekile sasicishe sibe yimizuzu engama-26.
Ngokujwayelekile, Ukulala kunganciphisa umfutho wegazi, kusize ukulawula ukucindezeleka, futhi kuthuthukise isimo sengqondo., okwenza kube umkhuba onempilo, ikakhulukazi uma kwenziwa njalo.
Futhi ukulala isikhathi eside? Izingozi nemiphumela emibi
Naphezu kwalokho okungase kubonakale, ukulala isikhathi eside akuhambisani nokuphumula okwengeziwe. Eqinisweni, izifundo eziningana ziye zathola lokho Ukulala imizuzu engaphezu kwengu-60 phakathi nosuku kungaba yingozi. Inkinga eyinhloko ilele kulokho okubizwa ngokuthi “i-inertia yokulala,” okuwumuzwa wokudideka nokunensa kwengqondo okuhlangenwe nakho lapho uvuka ebuthongweni obukhulu.
Futhi, Ukulala isikhathi eside kuhlotshaniswa nengozi eyengeziwe yokukhuluphala. Ngokocwaningo lwaseYurophu oluholwa nguMarta Garaulet wase-University of Murcia, abantu abadala abathatha isihlwathi isikhathi esingaphezu kwemizuzu engu-30 basethubeni elihle lokukhuluphala ngokweqile ngo-23%. Baphinde babonise ukuthambekela okukhulu kokuthuthukisa izinkinga ezifana nomfutho wegazi ophezulu kanye ne-cholesterol ephezulu.
I-siesta njengengxenye yesiko lomsebenzi
Nakuba abantu abaningi behlobanisa i-siesta nobuvila, Izinkampani eziningi ziyanda zifaka izikhala nezikhathi zokuthi abasebenzi bazo baphumule. phakathi nemini. Iziqhwaga ezifana ne-Google, i-Facebook, ne-Uber zinike amandla “amagumbi okulala,” noma amagumbi akhethekile ongalala kuwo isikhashana.
Kukhona nezinkampani ezikhethekile ezifana neMetroNaps ezenza izindawo zokuphumula zamahhovisi. Lezi zinhlelo Bahlose ukwandisa umkhiqizo, ubuciko kanye nokugxila zabasebenzi, futhi imiphumela isekela ukusebenza kahle kwazo.
Akuwona nje umkhuba webhizinisi. Abanye ohulumeni, njengowase-Ecuador, nabo baye bakhuthaza ikhefu lasemini njengesinyathelo sokuthuthukisa ukusebenza kahle komsebenzi.
Izici zebhayoloji zesidingo sokulala
Isidingo se-subjective sokuthatha isihlwathi asifani kuwo wonke umuntu. Zimbili izindlela ezinomthelela: ukucindezela kokulala kwe-homeostatic, okwandisa isikhathi eside siphapheme, kanye nezigqi ze-circadian, okulawula izinga lethu lokuqaphela futhi ngokuvamile ukukhiqiza ukwehla kwamandla ngemva kokudla.
Futhi, I-Genetics nayo idlala indima ebalulekile. Abanye abantu bavame ukudinga ukulala kwansuku zonke ngisho noma belale kahle ebusuku, kuyilapho abanye bengakwazi ukulawula ukulala ngaphandle uma bekhathele ngempela.
Ukulala ungazi: Umphumela wokulala kancane
Abantu abaningi bathi abakwazi ukuthatha isihlwathi semizuzu engu-15. Nokho, ucwaningo luye lwabonisa lokho Izikhathi eziningi abantu balala benganakile. Ngemva kokubuka umsebenzi wobuchopho kusetshenziswa ama-electrode, kwatholakala ukuthi esigabeni soku-1 sokulala okulula, u-65% wabahlanganyeli uthi babephapheme lapho bengalali.
Lokhu kusho ukuthi Awudingi nokulala ubuthongo obukhulu ukuze uthole izinzuzo. Ukuvala nje amehlo akho, ukunciphisa izisusa, nokuphumula ngokuthula imizuzu embalwa kungathuthukisa inhlalakahle nokusebenza.
Kuthiwani uma ngingakwazi ukulala?
Akuwona wonke umuntu okwazi ukulala kalula phakathi nosuku, kodwa, njengoba ochwepheshe bechaza, ikhono lokuthatha isihlwathi lingaqeqeshwa. Kungumqondo omuhle ukusetha ishejuli egxilile, udale indawo efanelekile (emnyama, ethule, nenethezekile), futhi ugweme ukusebenzisa ifoni yakho ngaphambi kokulala. Ngemva kwamasonto ambalwa, umzimba wakho uzoqala ukuhlobanisa leso sikhathi sosuku nokuphumula. Kulabo abafuna ukuthuthukisa ukulala kwezingane zabo, le ndlela nayo iyasiza.
Nokho, uma ngemva kwemizamo eminingana ukulala isithongwana kungasebenzi noma kubangela ukungakhululeki, Kukhona ezinye izindlela ezizuzisa ngokufanayo, njengokuhamba ngezinyawo, ukuzindla, noma ukuzilolonga ukuphefumula.
Amathiphu wokulala ubuthongo obuphelele
- Ubude besikhathi obufanelekile: phakathi kwemizuzu eyi-10 nengama-30. Ngaleso sikhathi, ingozi yokungena ezigabeni zokulala kakhulu iyanda.
- Isikhathi esifanele: ngemva kwesidlo sasemini nangaphambi kuka-15:00 p.m. noma ngo-17:00 p.m. kwakamuva.
- Indawo ekahle: indawo emnyama, enezinga lokushisa elimnandi, ngaphandle komsindo futhi ngaphandle kokuphazamiseka kwezobuchwepheshe.
- Induduzo: i-armchair ingcono kunombhede, ikakhulukazi uma unezinkinga zokugaya ukudla. Uma uthanda ukulala, umbhede ongu-150x200 ulungile ukuthola ukuma okulungile nokwenza lula ukuphumula okufushane.
Izinhlobo zokulala ngokwenhloso
Ukululama: Kwenziwa ngemva kobusuku obubi, ukunxephezela ukuntuleka kokulala. Ivamise ukuba yinde, kodwa kumele ilawulwe ukugwema imiphumela engemihle.
Okuvikelayo: Kuwusizo uma kulindelwe usuku olude noma ubusuku. Isiza ukuthuthukisa ukukhuthazela nokugcina ukugxilisa ingqondo.
Okokuzilibazisa: Kumane kwenzelwa ukuzijabulisa noma ukuphumula. Ingathuthukisa imizwa ngisho noma singekho isidingo somzimba.
Ukwamukela umkhuba wokuthatha isihlwathi esifushane kungaba nomthelela omangalisayo empilweni yethu. Hhayi ukumosha isikhathi, Kuyithuluzi eliphumelelayo lokuthuthukisa ukukhiqiza, imizwa namandla engqondo, esisiza ngisho nokuba ulale kangcono ebusuku ngaphandle kokuthi usebenzise izikhuthazi njengekhofi. Okubalulekile ukwazi isikhathi esifanele nobude besikhathi, nokujwayela lo mkhuba nezidingo zethu ngaphandle kokuphazamisa ikhwalithi yokulala kwethu ebusuku.