Iingxaki zokulala ezifana nokungalali kakuhle kunye nokungalali kakuhle azichaphazeli nje kuphela iimeko zolusu, kodwa zikwachaphazela kakhulu impilo yomzimba kunye nomgangatho wobomi. Ukuze ulale kakuhle ebusuku, unyango lwendabuko ludla ngokusekwe kwizithambisi-zintlungu, kodwa ukusetyenziswa ixesha elide kunokukhokelela ekuxhomekekeni kwiziyobisi kwaye kunokubangela uthotho lweempendulo ezimbi. Ngenxa yoku, unyango olubomvu, olukhuselekileyo, olungenaziyobisi, nolungangenisi ntsholongwane, luye lwaba lukhetho olutsha kubantu abaninzi lokuphucula umgangatho wokulala.
Ngokutsho kophando olwenziwe liqela likaZhao Jiexiu, umlawuli we-Institute of Sports Science of the General Administration of Sports of China, ukukhanya okubomvu emzimbeni wonke kangangeentsuku ezili-14 kuphucule ubuthongo, amanqanaba e-serum melatonin kunye nokusebenza kakuhle kokunyamezela kwabadlali bebhola yomnyazi ababhinqileyo. Iziphumo zophando zipapashwe kwijenali yezemfundo yezonyango-yezemidlalo ethi "Journal of Athletic Training".
Ukukhanya okubomvu kunokunyusa kakhulu amanqanaba e-melatonin
I-melatonin ye-serum yi-amine hormone ekhutshwa yi-pineal gland kwaye ingena kwi-circumference yegazi. Inani elikhulu lophononongo lubonise ukuba inokubonisa i-circadian rhythms ecacileyo ngokweemeko zokukhanya kwangaphandle.
Xa uxinano lwe-melatonin lunyuka, luya kusebenza kwii-receptors ezithile engqondweni, lubangele uthotho lweempendulo zomzimba, nto leyo ebangela ukuba inkqubo yemithambo-luvo inciphe, ngaloo ndlela ivumela umzimba ukuba ungene kwimeko yokuphumla, idale iimeko ezifanelekileyo zokulala, kwaye incede ukugcina ubuthongo buqhubeka kuyo yonke inkqubo yokulala, inciphise inani lokuvuka ebusuku, kwaye iqinisekise ubunzulu kunye nomgangatho wokulala.
Iqela lophando elikhokelwa nguMlawuli uZhao Jiexiu lenze uphando apho abathathi-nxaxheba bafumana unyango lokukhanya okubomvu imizuzu engama-30 ubusuku ngabunye kangangeentsuku ezili-14 ezilandelelanayo. Olu vavanyo lufumanise ukuba abathathi-nxaxheba kwiqela lonyango lokukhanya okubomvu babenophuculo olukhulu kumanqanaba e-melatonin eserum kuneqela le-placebo. Iziphumo ziyahambelana neengxelo zophando zangaphambili, ezibonisa ukuba ukukhanya okubomvu kunokukhuthaza ukukhutshwa kwe-melatonin ukuya kwinqanaba elithile kwaye kuluncedo ekuphuculeni umgangatho wokulala.
Ukukhanya okubomvu kuneendlela ezininzi zokulawula ukuphucula iingxaki zokulala
Ukongeza, izifundo zifumanise ukuba ukukhanya okubomvu kunefuthe elithile ekungalalini okubangelwa zizifo zokudakumba. Abaphandi basebenzise unyango lwe-red light irradiation kubantu abadala abadakumbayo kwaye bafumanise ukuba umgangatho wokulala wabantu abadala uphuculwe kakhulu, kubandakanya ixesha lokulala elifutshane kunye nokuvuka okuncinci ebusuku. Kwangaxeshanye, iimpawu zokudakumba nazo zancitshiswa, nto leyo ebonisa ukuba unyango lwe-red light lunokuba nefuthe elihle lokunyanga kwizigulana ezindala ezidakumbayo kunye nokungalali ngokulawula i-physiological rhythms okanye ii-neurotransmitters.
Akuphelelanga apho, isazinzulu sebhayoloji esidumileyo uSahin kunye nabanye bafumanise ukuba ukukhanya okubomvu kunokuphucula ukusebenza kwe-mitochondria kwiiseli zobuchopho, kunike amandla angakumbi okusebenza kwengqondo, kwenze ingqondo isebenze kakuhle, ngaloo ndlela kuphucule kakhulu ukuphaphama kwabantu emini kwaye balale ngokukhawuleza ebusuku.
Ngamafutshane, unyango lokukhanya okubomvu lunexabiso elibalulekileyo leklinikhi ekulawuleni isigqi se-circadian, ukuphucula umgangatho wokulala, kunye nokunciphisa iimpawu zengqondo nezomzimba ezinxulumene neengxaki zokulala.
Iipods zezempilo zaseMERICAN zilungile ekukhuthazeni ubuthongo
Ikhabhini yezempilo yaseMERICAN esekelwe kunyango lokukhanya okubomvu, idityaniswe neendidi ezahlukeneyo zeebhendi ezithile, inokuvelisa iziphumo zebhayoloji kulusu lomzimba wonke. Esi siphumo sebhayoloji siluncedo ekukhuthazeni ukujikeleza kwegazi kwindawo ethile engqondweni, sibonelela ngenkxaso yamandla kwimisebenzi yobuchopho efana nokuhlanganiswa kwee-neurotransmitters, ngaloo ndlela sizinzisa ngakumbi isigqi sokukhupha i-melatonin, kwaye kwangaxeshanye sincede ekunciphiseni ukukhutshwa kwe-cortisol, sinciphise impendulo yoxinzelelo lomzimba, kwaye ngaloo ndlela sibuyisele iwotshi yebhayoloji kwi-homeostasis, kwaye silawule ngokungathanga ngqo uxinezeleko.
Ukuze kuqinisekiswe ukusebenza kakuhle kokukhanya okubomvu ekuphuculeni iingxaki zokulala, iMerican Light Energy Research Center kunye neqela laseJamani, kunye neeyunivesithi ezininzi, uphando lwezenzululwazi kunye namaziko ezonyango, bakhethe ngokungacwangciswanga amadoda nabafazi abaneminyaka engama-20 ukuya kwengama-58 ubudala abaneengxaki zokulala kunye nokuziphatha njengezifundo zophando. Phantsi kolwalathiso lwendlela yokuphila enempilo, bongezelelwa yiMERICAN Health Cabin ukuze bafumane unyango lokukhanya oluqhelekileyo.
Emva kweenyanga ezi-3 zokukhanya rhoqo kwemizuzu engama-30 kwigumbi lezempilo, iziphumo zibonise ukuba amanqaku abavavanyi kwi-Athens Insomnia Scale (AIS) kunye nePittsburgh Sleep Quality Index (PSQI) anciphile kakhulu. Abavavanyi bathi imeko yabo yengqondo emini ihlaziyekile, ubuthongo babo bunciphile kakhulu, kwaye kwaba lula ukulala ebusuku. Yonke inkqubo yokulala yayizinzile kwaye inoxolo, kwaye imeko yolusu lwabo iphucuke kakhulu.
Okokugqibela, ukulala kakuhle kunxulumene kakhulu nezinye iindlela zokuphila ezisempilweni ezifana nokutya kunye nokuzilolonga. Nokuba yeyiphi na indlela oyikhethayo yokuphucula ubuthongo bakho, kufuneka ulandele imigaqo yempilo kwaye uphucule ubuthongo bakho kancinci kancinci. Ndiyathemba ukuba wonke umntu angalala kakuhle kwaye abe nomzimba olungileyo!