Ungaziqeqesha kanzima, udle ngendlela efanele, ugweme ukubhema, futhi awunakho ukuthambekela kofuzo esifweni senhliziyo, kodwa uma uthola ukuphumula okuncane noma uchitha isikhathi esiningi ulele, inhliziyo yakho ingase ibe sengozini. Lokhu kuvikelwa wucwaningo olusha oluvela eNyuvesi yaseColorado, olubambe iqhaza labantu abacishe babe ingxenye yesigidi.
Ocwaningweni, abacwaningi baseMassachusetts General Hospital kanye naseNyuvesi yaseManchester bahlaziye imininingwane yofuzo, imikhuba yokulala kanye nokuhlolwa kwezempilo kwabahlanganyeli abangu-461.000 base-UK Biobank, abaneminyaka ephakathi kuka-40 no-69, abangakaze baphathwe isifo sofuba. isifo senhliziyo. Babalandela iminyaka eyisikhombisa.
Labo ababelala ngaphansi kwamahora ayisithupha ngobusuku babe ne- Amathuba angama-20% okuba nesifo senhliziyo isikhathi socwaningo kunalabo ababelala amahora angu-7 kuya kwangu-8 ngobusuku. Futhi kwenzekani ngalabo ababelele amahora angaphezu kwayisishiyagalolunye? Babengama-34% amathuba okuba bahlaselwe yinhliziyo kunalabo abalala phakathi.
Ingozi yokuhlaselwa yinhliziyo yanda njengoba abantu bephuma ebangeni elifanele lamahora angu-6 kuya kwayi-9. abalele bodwa amahora ebusuku abe nengozi ephezulu engama-52%. ephakeme kunalabo abalala amahora angu-7 kuya kwangu-8 ngobusuku. Labo ababelala kakhulu noma amahora angaphezu kuka-10 ubusuku ngabunye babene- kabili amathuba wokuba nesifo senhliziyo.
Ingozi yahlala ngisho nangemva kokuba abacwaningi bebala ezinye izinto ezingu-30 ezivamile eziyingozi engozini yenhliziyo, njengamazinga avamile okuzivocavoca, impilo yengqondo, ukwakheka komzimba, kanye nesimo senhlalonhle yezomnotho.
Ukwengeza, ukuthola isilinganiso esifanele sokulala kwehlisa ingozi yokuhlaselwa yinhliziyo kulabo abanomlando womndeni wesifo senhliziyo. Kulabo abanofuzo, ukulala amahora angu-6 kuye kwayi-9 ngobusuku kunciphisa ingozi yokuhlaselwa yinhliziyo ngo-18%.
«Kuwuhlobo lomlayezo wethemba, wokuthi kungakhathaliseki ukuthi iyini ingozi yokuhlaselwa yinhliziyo oyizuza njengefa, ukulala ngokwanele kunganciphisa leyo ngozi njengoba kungadla ukudla okunempilo, ukungabhemi, nezinye izindlela zokuphila.kuphawula umbhali, u-Iyas Daghlas, enkulumweni yabezindaba.
Akwaziwa kahle ukuthi ukulala okulula noma okude kwandisa kanjani ingozi yokuhlaselwa yinhliziyo. Kodwa-ke, inani elikhulu lezifundo libonisa ukuthi ukungalali okungapheli kungadala umonakalo emzimbeni, kwandise ukuvuvukala kwesistimu, kuphazamise isifiso esivamile sokudla kanye namahomoni e-satiety, kanye nokuvimbela ukuzivikela komzimba. Konke lokhu kwenza ukuthi uhlaselwe yinqwaba yezifo ezihlanganisa ukukhuluphala ngokweqile, isifo sikashukela nesifo senhliziyo, ngisho nokufa ngaphambi kwesikhathi.
Kwenzekani uma silala kakhulu?
Ukulala isikhathi eside kungandisa nokuvuvukala emzimbeni, okuhambisana nesifo senhliziyo. Ungase uzibuze ukuthi yini ongayenza uma uzithola ususendaweni yokulala amahora angaphezu kwe-10 (yize kuyivelakancane ukuthi ijubane lempilo lethu livumela lo mkhuba). Empeleni, akufanele ukhathazeke, ngoba kukhona abantu abadinga inani elikhulu lokulala ngokofuzo.
Kodwa kwezinye izimo, isidingo sokulala singase sibonisa inkinga yezempilo engatholakali, njenge ukucindezeleka noma i-apnea yokulala, okuphazamisa ikhwalithi yokulala futhi kunxephezele ngobuningi obuningi. Uma kunjalo, kufanele ubone udokotela ukuze ahlolwe. Nakuba kungase kube nezinye izici futhi, njengemiphumela emibi yemithi noma isimiso sokulala esinzima esihlobene nomsebenzi weshifu.
Kulezo zimo, kuyafaneleka ukwenza i-aphoyintimenti nodokotela wakho ukuze nixoxe ngezinkinga zakho zokulala, nithole izimbangela eziyinhloko, futhi nithole izindlela zokuba neshejuli yokulala engcono. Ikakhulukazi ukuthuthukisa impilo nokunciphisa ingozi yokuhlaselwa yinhliziyo.