Kodi Mumafunikira Kugona Mokwanira Bwanji Usiku Usiku Uliwonse?

Kufunika kwa kugona kwa moyo wachimwemwe ndi wathanzi sikungafanane.

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Muyenera kuti mukudziwa momwe zimakhalira kuti mutatopa ndikukumana ndi tsikulo muli ngati ogona.

Ndizovuta… zolimba kwambiri.





Komabe, dziko lapansi ndi lotanganidwa ndipo zikuwoneka ngati njira yokhayo yopitira patsogolo - kapena kuswa nthawi zina - ndikutaya maola ogona kuti muchite zambiri.

Tsoka ilo, thupi la munthu limafunikira kugona mokhazikika, kwabwino kuti lizisamalira.



Munthu amene amakhala ndi vuto la kugona kwa nthawi yayitali amatha kudwaladwala.

Kusowa tulo kumatha kupanga munthu wosasinthasintha , zimawononga momwe akumvera mumtima mwawo, ndipo zimawalepheretsa kuthana ndi nkhawa komanso maluso oganiza mozama .

Idzafika ndikuwononga mbali iliyonse ya moyo wa munthu.



Koma mumafunikira kugona kwambiri motani?

Tiyeni tipeze ...

Magawo Anai Akugona

Asayansi amagawa tulo m'magawo anayi omwe amayesedwa ndikusiyanitsidwa ndi kugwiritsa ntchito electroencephalogram (EEG).

Ayeza kuchuluka kwa maubongo aubongo komanso kuchuluka kwa omwe akugona, ndipo adaziphatikiza ndi zolembera zina kuti zithandizire kudziwa nthawi yomwe malingaliro akusunthira magawo a tulo.

Nazi zomwe apeza.

Gawo 1 - Kugona Mopepuka kwa REM

Gawo 1 ndiye gawo losavuta kwambiri la kugona.

Munthuyo amatha kudzutsidwa mosavuta ndikungoyenda tulo.

Maso amakonda kuyenda pang'onopang'ono ndipo ntchito zaminyewa zimachedwanso.

Ndipafupipafupi pomwe anthu nthawi zambiri amakumana ndi minyewa yosayembekezereka komanso kugwa komwe kumatha kuwadzutsa.

Gawo 2 - Kugona Mopepuka kwa REM

Munthu akamasintha kupita ku Gawo 2, mayendedwe awo amaso adzaima pomwe mafunde am'mutu amayamba pang'onopang'ono.

Ubongo umatulutsa nthawi yayitali ngati mawonekedwe amtundu waubongo.

Kutentha kwa thupi kwa munthuyo kumatsika ndipo kugunda kwa mtima kwawo kumachepa pamene thupi lawo limadzikonzekeretsa kuti agone tulo tatikulu.

Gawo 3 - Osati REM Kugona Tulo

Gawo 3 ndiye gawo loyamba la 'Slow Wave Sleep' (SWS), kapena kugona kwa delta.

Kugona kwa Delta kumatchedwa ndi ma matalikidwe akutali kwambiri omwe amafulumira kutchedwa mafunde a delta.

Zoyendazi zimapereka tulo totsitsimula kwambiri pamagawo onse.

Anthu ogona pang'ono omwe sanafike pamilingo imeneyi amatha kugona usiku wonse osatero amamva kupumula kapena kukhala tcheru akamadzuka . Amathanso kukhala ndi nthawi yovuta kuyamba akangoyamba kudzuka.

Munthu amene wagona munthawi yovutayi azivutika kwambiri kuti adzutse ndipo atha kugona tulo taphokoso kapena phokoso lalikulu ngakhale kuyenda.

Munthu amene wawuka kuchokera ku tulo tachitatu akhoza kukumana ndi zovuta zazidziwitso ndikukhala ndi nthawi yovuta yosunthira kudzuka.

Imeneyi ndi nthawi yogona pomwe munthu amatha kukumana ndi zinthu monga kulira pabedi, zoopsa usiku, kuyenda tulo, kapena kugona kuyankhula.

Makhalidwe amenewa amatchedwa parasomnias. Nthawi zambiri zimachitika nthawi yomwe ubongo umasunthira kuchoka ku non-REM kupita ku kugona kwa REM.

Asayansi kale ankakhulupirira kuti iyi inali nthawi ya bata ndi bata mwa munthu wogona, koma izi sizinachitike.

Ubongo umakhala wokangalika pomwe umapitiliza kukonza ndikukonzekera thupi tsiku lomwe likubwera.

Asayansi omwe amaphunzitsa za kugona adatsimikiza kuti gawo lachitatu kugona tulo ndikofunikira. Adafika pamapeto awa atawona kuti ubongo uyesa kuyambiranso kugona pang'onopang'ono ngati ungasokonezeke panthawiyi (ngakhale sizingakhale bwino nthawi zonse).

REM Kugona

Gawo lomaliza ndi kugona kwa REM (Rapid Eye Movement). Ndi gawo lomwe munthu amalota.

Munthu aliyense amalota, ngakhale sangakumbukire kapena kukhala ndi nthawi yovuta kwambiri kukumbukira.

Zimakhala zosavuta kuti anthu omwe amadzuka atagona REM azikumbukira maloto awo.

Zimasiyana ndi ma physiologically kuchokera kumagulu ena ogona muminyewa yomwe singayende, kupuma kumakhala kosazolowereka, koma EEG imawonetsa mawonekedwe ngati kuti munthuyo wagalamuka.

Kugunda kwa mtima kwa munthu ndi kuthamanga kwa magazi nthawi zambiri kumakulanso akamalowa ndikupitilira tulo ta REM.

Asayansi akuganiza kuti kufooka kwa minofu mkati mwa kugona kwa REM kungakhale chifukwa cha chisinthiko chomwe chimapangitsa kuti anthu asadzipweteke chifukwa cha zochita zawo atagona.

Maso amakhala otsekeka, koma amayenda mbali ndi mbali pamene munthu amene akugona amakumana ndi zochitika zazikulu muubongo ndikulota zomwe zimachitika panthawi imeneyi.

Kupuma kwa munthuyo kumatha kukhala kosaya, kofulumira, komanso kosasintha.

Zambiri zofunika kugona (nkhani ikupitilira pansipa):

Kuyenda Kwa Nthawi Yogona

Nthawi yogona ndi nthawi yomwe munthu amatenga magawo angapo ogona, koma munthu samangosintha kuchoka ku Gawo 1 kudzera ku REM.

M'malo mwake, nthawi yayitali yogona imawoneka motere: Gawo 1 (kuwala) - Gawo 2 (kuwala) - Gawo 3 (lakuya) - Gawo 2 (kuwala) - Gawo 1 (kuwala) - REM.

Wogonayo amabwerera ku Gawo 1 pambuyo pa REM ndipo kuzungulira kumayambiranso.

Usiku ukamadutsa, munthuyo amakhala nthawi yayitali akugona mu REM komanso nthawi yocheperako mu Gawo 3.

Nthawi yoyamba kugona imakhala pafupifupi mphindi 70 mpaka 100. Maulendo otsatirawa adzawonjezeka m'litali, pafupifupi 90 mpaka 120 mphindi pakuzungulira.

Wapakati amatha kugona mozungulira katatu kapena kasanu usiku wonse.

Mzere woyamba wa REM ukhoza kukhala waufupi ngati mphindi khumi, pomwe kuzungulira kulikonse kumatha pafupifupi ola limodzi.

Kodi Mumagona Motani Kwambiri Ndipo Mumagona Usiku?

Kuchuluka kwa kugona kwakukulu ndi REM komwe munthu wamkulu amafunikira kudzakhala pafupifupi 20-25% ya tulo tawo tokwanira, kutengera maola omwe amagona.

Pa maola 7, ikadakhala pafupifupi mphindi 84 mpaka 105. Pa maola 9, ikadakhala pafupifupi mphindi 108 mpaka 135.

Anthu amakonda kugona pang'ono akamakalamba, zomwe zimapangitsa kuti nthawi imeneyi isinthe.

Munthu wamkulu amafunika kugona maola 7-9. Munthu akangomwera pansi pa maola 7 usiku, amayamba kukumana ndi zovuta m'thupi lake ndipo mphamvu zamaganizidwe .

Kodi Ndingadziwe Bwanji Ngati Ndikugona Mokwanira?

Munthu wamba ayenera kugwira ntchito popanda kufunika kokagona tsiku lawo.

Kugona kwambiri mukamagwira ntchito kapena mukuyendetsa galimoto, kufunikira kugona pang'ono masana, kumva ulesi tsiku lonse, kapena kusiya kuchita zinthu zina ndizo zizindikilo zabwino kuti mwina simukugona mokwanira.

Anthu omwe amavutika kudzuka m'mawa kapena kudzuka m'mawa kapena omwe amagona patangopita mphindi zochepa atagonanso amathanso kugona.

Zotsatira zoyipa zakusowa tulo ndizambiri….

Kulephera kugona kumawonjezera kusangalala, mwayi wokhumudwa, kutopa, kutopa, kusokoneza chitetezo chamthupi, komanso kusokoneza kuphunzira ndi kuzindikira kwamaganizidwe.

Zimawonjezera zovuta polimbana ndi kupsinjika ndikuwongolera kutengeka, kufooketsa chitetezo cha mthupi, kumathandizira matenda ambiri amthupi, kunenepa, kuyerekezera zinthu m'maganizo ndi misala.

Zimakulitsanso chiopsezo cha matenda angapo kuphatikiza khansa, matenda ashuga, kuthamanga kwa magazi, ndi sitiroko.

Munthu amene wagona tulo sangafike kumalo ozama kwambiri, obwezeretsa tulo.

Nthawi iliyonse munthu akamadzuka kwathunthu, ubongo wawo umayenera kuyambiranso. Kugona kovuta ndikoyipa - ndipo nthawi zina kumakhala koyipa - kuposa kusagona konse.

Itha kuthyoledwa ndimaphokoso akunja, kusiya wailesi yakanema kapena nyimbo, kutentha kosasangalatsa, ziweto, kuwukitsa ana, kapena mavuto amisala omwe amalepheretsa munthuyo kuti afike nthawi yayitali yakugona.

Kodi Ndizofunika Ndikagona?

Pakadali pano takambirana momwe Stage 3 yopanda REM tulo tofa nato ndiyo yobwezeretsa kwambiri ndikuti usiku ukamatha, gawo ili la tulo limafupikira mokomera kugona kwa REM.

Izi zitha kukhala chifukwa cha nzeru zakale zomwe Ola lililonse kugona pakati pausiku ndikofunika awiri pambuyo pausiku.

Ngakhale sizowona kwenikweni (chiŵerengero cha 2: 1 chimadulidwa kuchokera kumpweya woonda), nthawi yogona yoyamba ingakhale yopindulitsa pakumverera kutsitsimuka m'mawa.

Mu nkhani ya Time Magazine , Dr. Matt Walker, wamkulu wa Sleep and Neuroimaging Lab ku University of California, Berkeley, akuwonetsa kuti kugona nthawi ina pakati pa 8pm mpaka pakati pausiku kuyenera kupatsa ubongo ndi thupi gawo lonse la 3 lomwe likugona.

Izi zili choncho chifukwa, monga momwe nkhaniyi ikunenera, 'Kusintha kuchoka ku non-REM kupita ku REM kumachitika nthawi zina usiku ngakhale mutagona.'

Koma pali kusiyanasiyana kosapeweka kwakanthawi pomwe anthu amayamba kutopa. Anthu ena alidi malaya am'mawa, pomwe ena ndi akadzidzi usiku, ndipo atha kumvanso kugona nthawi zosiyanasiyana.

Ndipo nthawi yogona kwa munthu payekha idzasintha akamakalamba. Ana aang'ono amafunika nthawi yogona yomwe yachedwa kwambiri kuposa achikulire, koma akafika msinkhu wakoleji, amapeza kuti samatopa mpaka pafupi ndi ola la pakati pausiku.

Kupyola zaka izi, nthawi yogona yachilengedwe yamunthu pang'onopang'ono imayambiranso.

Chifukwa chake, inde, zilibe kanthu mukamagona. Momwemo, mudzakhulupirira zikwangwani zomwe thupi lanu limakupatsani ndikupeza nthawi yoyenera kwinakwake pakati pa 8pm mpaka pakati pausiku.

Kugona ndi gawo lofunikira pakusamalira thanzi lamunthu komanso thanzi.

Pangani icho patsogolo.

Ndikofunika nthawi yanu kukaonana ndi dokotala ngati mukuvutika kugona usiku.

Zolemba:

http://healthysleep.med.harvard.edu/healthy/science/what/sleep-patterns-rem-nrem

https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Understanding-Sleep

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