Izingubo zokulala ezinesisindo (6kg kuya ku-8kg ekuhlolweni) azithuthukisanga kakhulu kuphela ukulala kwabanye abantu phakathi nenyanga, zelapha iningi labantu abangalali kahle phakathi nonyaka, futhi zanciphisa nezimpawu zokucindezeleka nokukhathazeka.Lesi sitatimende singase singajwayelekile kwabanye abantu.Ngempela, ukuhlolwa komtholampilo kwaqala ngoJuni 2018, okusho ukuthi lo mbono wawusuvele uzungeza ngezinga elincane ngaphambi kokuba kuqale ukuhlolwa.Inhloso yalolu cwaningo kwakuwukuhlola umphumela wezingubo zokulala ezinesisindo sokuqwasha kanye nezimpawu ezihlobene nokulala ezigulini ezinokuphazamiseka okukhulu kokucindezeleka, ukuphazamiseka kwengqondo okuguquguqukayo, ukuphazamiseka kokukhathazeka okujwayelekile, kanye nokuphazamiseka kokunaka kokusebenza ngokweqile.
Ocwaningweni, abacwaningi baqasha abantu abadala abangu-120 futhi bababela ngokungahleliwe emaqenjini amabili, eyodwa isebenzisa ingubo enesisindo esiphakathi kwe-6kg ne-8kg, kanti enye isebenzisa ingubo ye-fiber yamakhemikhali engu-1.5kg njengeqembu elilawulayo amasonto amane.Bonke ababambiqhaza babenezinkinga zokuqwasha emtholampilo isikhathi esingaphezu kwezinyanga ezimbili futhi bonke batholakala benezinkinga zengqondo ezihlanganisa ukucindezeleka, ukuphazamiseka kwengqondo okuguquguqukayo, i-ADHD noma ukukhathazeka.Ngesikhathi esifanayo, ukuqwasha okubangelwa ukusetshenziswa kwezidakamizwa okusebenzayo, ukulala ngokweqile, ukuthatha izidakamizwa nezifo ezithinta ukusebenza kwengqondo, njengokuwohloka komqondo, i-schizophrenia, ukuphazamiseka okukhulu kwentuthuko, isifo sika-Parkinson, nokulimala kobuchopho okutholwe.
Abacwaningi basebenzisa i-Insomnia Severity Index (ISI) njengesilinganiso esiyinhloko, kanye ne-Circadian Diary, i-Fatigue Symptom Scale, kanye ne-Hospital Anxiety and Depression Scale njengezinyathelo zesibili, futhi ukulala kwabahlanganyeli nesikhathi sasemini kwahlolwa nge-actigraphy yesihlakala.izinga lomsebenzi.
Ngemva kwamasonto amane, ucwaningo lubonise ukuthi abahlanganyeli be-10 babike ukuthi ingubo yayinzima kakhulu (labo abahlela ukuyizama kufanele bakhethe isisindo ngokucophelela).Abanye abakwazi ukusebenzisa izingubo zokulala ezinesisindo njengokujwayelekile bathola ukuncipha okuphawulekayo kokuqwasha, cishe nge-60% yezifundo ezibika okungenani ukuncishiswa kwe-50% ku-Insomnia Severity Index;kuphela i-5.4% yeqembu lokulawula elibike ukuthuthukiswa okufanayo kwezimpawu zokuqwasha.
Abacwaningi bathi i-42.2% yabahlanganyeli eqenjini lokuhlola babe nezimpawu zabo zokuqwasha zakhululeka ngemva kwamasonto amane;eqenjini lokulawula, ingxenye yayiyi-3.6% kuphela.
Ungasisiza kanjani ukuba silale?
Abacwaningi bakholelwa ukuthi isisindo sengubo, esilingisa umuzwa wokugona nokuphululwa, singasiza umzimba ukuba ukhululeke ukuze ulale kangcono.
Mats Alder, Ph.D., umbhali ohambisana nalolu cwaningo, uMnyango Wezempilo Neuroscience, i-Karolinska Institutet, uthe: “Sicabanga ukuthi incazelo yale ncazelo ekhuthaza ukulala ukuthi ingcindezi ekhishwa ingubo enzima ezingxenyeni ezahlukene zomzimba. ivuselela ukuthinta, imisipha namalunga, okufana nomuzwa wokucindezela ama-acupoints kanye ne-massage.Kunobufakazi bokuthi ukugqugquzelwa kwengcindezi ejulile kwandisa i-parasympathetic excitation ye-autonomic nervous system ngenkathi kunciphisa ukuvuswa kozwela, okucatshangwa ukuthi kunesibopho somphumela wokulalisa.”
Okutholakele kuphinde kwabonisa ukuthi abasebenzisi bengubo enesisindo babelala kangcono, babe namandla engeziwe phakathi nosuku, bazizwe bengakhathelekile, futhi babe namazinga aphansi okukhathazeka noma ukucindezeleka.
Asikho isidingo sokuthatha umuthi, yelaphe ukuqwasha
Ngemuva kocwaningo lwamasonto amane, abacwaningi banikeze ababambiqhaza inketho yokuqhubeka nokusebenzisa ingubo enesisindo sonyaka olandelayo.Izingubo zokulala ezine ezinesisindo ezihlukene zahlolwa kulesi sigaba, zonke zinesisindo esiphakathi kuka-6kg no-8kg, abaningi ababambiqhaza bakhetha ingubo yokulala enzima kakhulu.
Lolu cwaningo lokulandelela luthole ukuthi abantu abashintsha izingubo zokulala ezilula baya ezingubeni ezinesisindo futhi bathole izinga lokulala elithuthukisiwe.Sekukonke, amaphesenti angu-92 abantu ababesebenzisa izingubo zokulala ezinesisindo esincane babenezimpawu ezimbalwa zokuqwasha, futhi ngemva konyaka, abangamaphesenti angu-78 bathi izimpawu zabo zokuqwasha zase ziba ngcono.
UDkt William McCall, owayengahileleki kulolu cwaningo, utshele i-AASM: “Umbono wokwamukela imvelo uthi ukuthinta kuyisidingo esiyisisekelo somuntu.Ukuthinta kungaletha ukunethezeka nokuvikeleka, ngakho ucwaningo olwengeziwe luyadingeka ukuxhumanisa ukukhetha kokulala nokulala.izinga.”
Isikhathi sokuthumela: Sep-19-2022