Kungani Uhlala Uthukile: Uxhumano Olufihlekile Phakathi KweStress, Izikrini, Nokuntuleka Kwamandla

Iningi labantu libeka ukuntula amandla kwabo ekuntuleni kokulala. Lala kakhulu, uzozizwa ungcono. Kodwa izigidi zabantu abalalayo amahora ayisixhenxe noma ayisishiyagalombili basavuka bephukile, bahlakazeka phakathi nosuku, futhi bazizwa bephukile ngaphambi kokuba usuku lube naphezu. Incazelo elahlekile akusikho ukulala okwengeziwe. Kuyinto eyenzeka ohlelweni lwakho lokuzivikela ngesikhathi usukhona.

Ukuntula amandla okuqhubekayo, ezimweni eziningi, kuvela kumzimba ophazamisekile ongakaze ubuyiselwe ngokuphelele — umphakathi ophakathi kokucindezeleka okuphansi nonke, usuku nosuku. Futhi enye yezizathu ezisemqoka zalolu suku empilweni yanamuhla yinto engavami ukucabanga abantu abaningi njengokucindezela: ifoni yabo.

I-biology yokuncipha kwamandla

Indlela impendulo yokucindezeleka esebenza ngayo

Uma ubuchopho bakho buqaphela ingozi — eyenzeka empilweni noma emphakathini, emzimbeni noma ngemininingwane — ibangela i-hypothalamic-pituitary-adrenal (HPA) axis, umjikelezo wezimpawu ophumela ekukhululeni kwe-cortisol ezandleni ze-adrenal. I-cortisol ikhuphula igazi le-glucose, iqinisa ukunaka, icindezela ukudla nokusebenza komzimba, futhi ilungiselela umzimba ukuba wenze okuthile.

Le yindlela efanele yokuphendula engozini esheshayo. Inkinga ukuthi impendulo yokucindezeleka yakhiwe ukuze ibhekane nezikhathi ezimfushane, ezihlukile — izilwane ezidla, ukungqubuzana, ingozi engalindelekile. Ayikaze iklanywe ukuze iqhube ngokungapheli. Uma kwenzeka njalo, izindleko zokuphila ziba phezulu: ukugcina i-cortisol iphakeme, ukunciphisa izinqubo zokubuyisela, kanye nomzimba ohlala ulungiselelwe ukwenza okuthile kudla izinsiza ngendlela yokuthi ukudla okujwayelekile nokulala kungakwazi ukuvuselela ngokushesha.

Lokho okukhathazayo okukhulu empeleni: akukhona ukuntuleka kwamandla, kodwa ukuntuleka kokubuyisela amandla. Uthola amandla ngokushesha kunalokho ongakwazi ukukubuyisela.

Kungani ifoni yakho iyimishini yokucindezela

Ifoni yesimanje iletha, ngokushesha, izigaba ezithile zokukhuthazwa ezithinta kakhulu uhlelo lokuthola izinsongo lomuntu: ukuhlolwa komphakathi (ukuthandwa, imibono, ukuphendula), izindaba ezingezinhle ezingase zibe khona (izaziso, izihloko), ukungqubuzana okungaxazululiwe (imiyalezo edinga ukuphendulwa, ama-imeyili angaphenduliwe), kanye nemivuzo engalindelekile (ukudla okungaguquguquki okungase kube khona okuthile okubalulekile noma okuthakazelisayo). Ngamunye walezizinto udala impendulo encane ye-cortisol.

Ngokwehlukana, lezi ziphendulo azibalulekile. Kodwa uma ziqoqwe, phakathi kokuhlola ifoni nsuku zonke, zenza ukwenyuka okujwayelekile kwe-cortisol okukhona emzimbeni njalo. Ucwaningo olwenziwe ngokuqashelwa kokucindezela nokusetshenziswa kwefoni yesimanje luhlala luthola ubudlelwano: abasebenzisi abakhuthele baphawula ukucindezela okukhulu, ukuphulukiswa okubi, kanye namandla aphansi — ngisho nangokulawula isikhathi sokulala.

Ucingo aluzwakali. Lokho kwenza kube namandla ekukhiqizeni ingcindezi. Ukuxhumana ngakunye kubonakala kungelona inkinga. Kodwa uhlelo lokuziphatha lugcina ibhuku ngisho noma ingqondo yethu ayiqapheli.

Isikhala sokubuyisela

Ukubuyiselwa kudinga isikhathi sokuphumula esiqinile

Umzimba ulungisa futhi ubuyisela uqobo ngesikhathi sokuphazamiseka okuphansi: ubuthongo, kodwa futhi nokuphumula lapho uv awake — isikhathi sokuthula, esingakhuthazi, esingasebenzi ngengqondo. Uhlelo lwezitho zomzimba oluphansi (uhlobo lwe-"phumula futhi udle", oluphikisana nolwe-sympathetic olukhuthaza ingcindezi) ludinga ukuvuselelwa okuqhubekayo ukuze luhlambulule imiphumela ye-physiological yokuphendula kwengcindezi kosuku.

Abantu abaningi bakholelwa ukuthi baphumula uma bekwi foni yabo. Abakwenzi. Ukuskena, noma ngabe ngaphandle kokuhlosiwe, kugcina uhlelo lwe-sympathetic lusebenza. Izaziso zigcina isimo sokuvigilant esiphansi. Ubuchopho buqhubeka nokucubungula izimpawu zomphakathi, buhlola izinsongo ezingaba khona, futhi buveza izimpendulo ezincane zokwazisa — konke lokhu kudinga izinsiza zomzimba futhi kuvimbela ukubuyiselwa kwe-parasympathetic okudingekayo ukuze kuphumelele ukuphumula okuqinile.

Umphumela uwukuthi kukhona isikhala sokubuyiselwa: uzizwa uthokozile, kodwa awubuyiswanga ngokomzimba. Uya embhedeni ube ne "downtime" technically kodwa unohlelo lwezokuziphatha olungakaze luphume ekwaziseni okuphezulu. Ikhwalithi yokulala iyahlupheka. I-Cortisol ekuseni iqala phezulu kunalokho okufanele. Futhi le nqubo iyaqhubeka.

Inkinga yokuhlala kokuqonda

Kukhona umqondo wokucabanga okukhulisa leyo ye-physiological. Ucwaningo lweSophie Leroy lwenza igama elithi "attention residue" ukuze ichaze okwenzeka uma ushintsha phakathi kwemisebenzi: ingxenye yokucabanga kwakho ihlala emsebenzini wangaphambili, idla izinsiza zokucabanga ngisho nangemva kokuthi usuhambile.

Njalo uma uhlole ifoni yakho — futhi umuntu ojwayelekile uyakwenza lokhu cishe izikhathi eziyi-100 ngosuku — udala umthwalo wokugxila. Umyalezo owufundile ngokwengxenye. Umbuzo ongaphenduliwe. Uxhumano olungakaxazululwa. Lezi zinsalela ziqoqeka phakathi kosuku, futhi izindleko zokucabanga zokuzithwala zikhathaza: akukhathali imilenze, akukhathali amehlo, kodwa umuzwa ophumile, ophumile, ongakwazi ukucabanga ovela emithwalweni engapheli ngaphandle kokuphola okwanele.

Lokhu kubukeka kanjani emsebenzini

Ukuqaphela umkhuba

Uphawu oluthembekile kakhulu lokuthi ukugcwala kwezobuchwepheshe kuholela ekukhathaleni kwakho yikhwalithi ethile yokukhathala. Ngokuvamile, lokhu kuveza:

• Kubi kakhulu phakathi nosuku, ngemva kokusebenzisa isikrini ngokugxila ekuseni
• Kuthuthukiswa (okwesikhashana) ngekofei, kodwa ukuthuthukiswa kuhlala kuncane futhi kuphansi ngokuhamba kwesikhathi
• Kuhambisana nokukhathazeka, ukungabekezelelani, nokukhathazeka ekwenzeni izinqumo ezincane — zonke izimpawu zokwehla kwe-prefrontal cortex
• Akuphucuki kakhulu ngezimpelasonto, ngoba abantu abaningi bagcina imikhuba efanayo yokusebenzisa isikrini ezinsukwini zokuphumula
• Kuhle ngemuva kwesikhathi sangempela emvelweni, ukuzivocavoca, noma izikhathi ezinde ngaphandle kwezinsiza — uphawu olucacile mayelana nesizathu

Uma le ndlela ijwayelekile, inkinga akusiyo isifo sokulala. Kuyinkinga yokubuyiselwa — ikakhulukazi, ukungakwazi ukuqeda umjikelezo ophelele wokubuyiselwa kok压力 ngoba umthwalo awukaze ususwe.

Ithrekhi ye-caffeine

I-caffeine ivimba i-adenosine — i-molecule eqoqekayo ngesikhathi uphila futhi idala ingcindezi yokulala. Ayinciphisi i-cortisol, ayibuyisi i-neurotransmitters ezichithakele, noma ilungise umonakalo wezempilo obangelwa ukucindezeleka okuqhubekayo. Iphinda ibhideke ukukhathala ngaphandle kokukubhekisisa.

Inkinga yokusebenzisa i-caffeine njengendlela eyinhloko yokuthola amandla ukuthi i-adenosine iqhubeka iqoqeka ngesikhathi ivinjelwe. Lapho i-caffeine iphela, awubuyeli ezingeni elijwayelekile — ubuyela ezingeni le-adenosine eqoqekile obungathola uma ungathathanga i-caffeine. Lokhu kwenza abantu abancike kukahwa babe nezinkinga ezinkulu ngaphandle kwayo, futhi kungani ukulala kwabo kuvame ukuba kubi: amazinga aphezulu e-caffeine ntambama avimbela i-adenosine ekwenzeni umsebenzi wayo, okungukuthi ukuhamba kokulala okujulile okudingayo.

Uma udinga i-caffeine ukuze usebenze, kufanelekile ukubuza ukuthi ingabe ubhekana nesimo esibangela ukungabi namandla okungokwemvelo.

Yini empeleni ebuyisela amandla

Ucwaningo mayelana nokubuyiselwa kwamandla okuqotho luhlangana ezithombeni ezimbalwa ezivamile:

• Ukuphumula okwangempela, hhayi isikhathi sokubuka esiphumula. Imisebenzi enomthelela omkhulu wokuvuselela i-parasympathetic iwukuhamba kancane emvelweni, ukuhamba okungelona umsebenzi omkhulu, ukuzilolonga kokuphefumula (ikakhulukazi ukuphefumula okude, okukhuthaza ngqo i-vagus nerve), kanye nezikhathi zokungasebenzi ngempela — akukho okokufaka, akukho umsebenzi, akukho okuqukethwe.
• Ukuhlanganisa izaziso ezindaweni ezihlosiwe. Esikhundleni sokuba khona okungapheli, ukuhlola imiyalezo ngezikhathi ezichaziwe kunciphisa kakhulu umthwalo wokuhlola. Awuhambi njalo ulandela inqubo engemuva elindele okuthile ukufika.
• Ukuvikela ihora lokuqala nelokugcina losuku. Ihora elilandelayo kokuvuka limisa ithoni ye-cortisol yosuku. Ihora ngaphambi kokulala yindawo lapho ukuvuselelwa kuqala khona; ukuvuselelwa okuqhubekayo kuleli hora kwehlisa isakhiwo sokulala noma ungaphumuli ngokushesha.
• Ukuxhumana okuphumelelayo okuvamile. Ngisho nezikhathi ezimfushane — usuku oluphakathi, usuku oluphelele — lokungabi khona kwe-digital okwangempela kunezimpawu ezilinganisekayo ku-cortisol nasezimpilweni ezizaziwe. Uhlelo lwezitho zomzimba ludinga ukufunda ukuthi ukungabi khona kolwazi akuyona ingozi.

Akukho okukhuluma ngakho okudinga ushintsho olukhulu empilweni. Kudinga ukuqonda ukuthi ifoni ayikho emhlabeni. Ikhokha amandla. Futhi uma uchitha kakhulu kunalokho okukhulayo, uk fatigue kuphela okungenzeka — kungakhathaliseki ukuthi uphumula kangakanani.

Iphatterni ofuna ukuyiphula

Inkinga ejulile ukuthi ifoni ngokwayo ivame ukusetshenziswa njengesisombululo sokukhathala. Ukhathele? Bheka ezokuxhumana — umvuzo ongu-variable uthokozisa kancane futhi uphumeza kancane. Uhlulekile ngo-3pm? Vula iYouTube. Awukwazi ukulala? Phonsa phansi kuze uzizwe ukhathazekile ngokwanele ukuze uvale amehlo akho.

Lena yindlela efanayo yokusebenzisa i-caffeine ukuphatha ukungabi nokulala: usebenzisa umthombo wenkinga njengokuthula okwesikhashana, okwenza kube nzima ukuvuselela ngempela futhi kukhuphule ukungabi nalutho. Ukukhathala kukhula. Ukuthembela ekukhuthazeni kukhula nayo. Kuyisiphithiphithi esinzima ngaphandle kokubonakala kokuphuma.

Ukuqonda indlela izinto ezisebenza ngayo kuphula umjikelezo. Uma uqaphela ukuthi isikhathi sokuskrola osisebenzisayo ukuze uphumule empeleni sivimbela ukuvuselela, ukukhetha kubukeka kuhluke. Akukhona njengokwehluleka kokuziphatha noma inkinga yokuzikhandla — kodwa njengokungahambelani okulula phakathi kwalokho okwenzayo nokuthi umzimba wakho udinga ini.

Sources

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