Abagijimi benza kangcono nokulala okuningi
Inani lokulala umgijimi ubonakala sengathi unomthelela omkhulu ekusebenzeni kwezemidlalo.
UCheri Mah weSitholampilo saseStanford Sleep Disorders kanye neRail Laboratory ucwaninga ukulandela amaphethini okulala nokusebenza kwabadlali beStanford iminyaka eminingi. Ucwaningo lwakhe luqhubeka lubonisa ukuthi ukulala okungaphezulu kuholela ekusebenzeni kwezemidlalo kangcono kuzo zonke izinhlobo zabadlali.
Ucwaningo olwodwa alubhala ngalo, olwanyatheliswa ngo-2009, lwalandela iqembu le-tennis labesifazane besiteji saseStanford ngamasonto amahlanu njengoba bezama ukulala amahora angu-10 ubusuku bonke. Labo abenezela isikhathi sabo sokulala baphuthuma ngokushesha futhi batshaya ama-tennis shots more ngokunembile kunokuba besithola ukulala kwabo okujwayelekile.
Ezingxenyeni zangaphambili, uMa uthole ukuthi ukulala okungaphezulu kwamasonto ambalwa kuthuthukiswa ukusebenza, imizwelo, nokuqapha abagijimi emaqenjini aseStanford nabesifazane nabesifazane bebhuku lokubhukuda.
Ucwaningo lwama-Mah luyingxenye yokuqala yokubheka ngokuqondile umthelela wamahora engeziwe okulala ekusebenzeni kwezemidlalo futhi kusikisela ukuthi ukulala kuyisici esibalulekile ekufezeni ukusebenza kwezemidlalo.
Lokhu kubaluleke kakhulu kubadlali abaqeqeshiwe nabaqeqeshiwe abanezikhathi ezigcwele futhi ngokuvamile bahamba ngemidlalo nemincintiswano. Abagijimi bangakwazi ukwehluleka ukuthola amahora ajwayelekile okulala.
Lokhu kungabikho kokulala, noma "isikweletu sokulala," kubonakala kunomthelela omubi ekusebenzeni kwezemidlalo, kanye nokusebenza kwengqondo, isimo sengqondo, kanye nesikhathi sokuphendula. Eziningi zalezi zingagwenywa ngokulala njalo njengabadlali abadlala phambili emidlalweni yabo kanye nokudla kahle.
Ngokusho kukaMa Mah, abaningi abagijimi baye bamisa ama-bests amasha kanye namarekhodi amade ahlala isikhathi eside ngesikhathi behlanganyela kulezi zifundo.
Ngokusekelwe ekufundeni kwakhe, abaqeqeshi abaningi baseStanford benze izinguquko ukuze baqaphele futhi bahambe amahlelo ukuze bahlangabezane nesidingo somdlali sokulala okwengeziwe. Kwabaningi abagijimi nabaqeqeshi, lolu cwaningo lwango-2009 lwaluyisigungu sokuqala socwaningo olwalusisiza ukuba baqonde ngempela indlela enkulu yokulala okungaba nayo ekusebenzeni nemiphumela.
Kungani Ukulala Okukhulu Kungase Kuthuthukise ukusebenza kwezemidlalo
Abacwaningi bacabanga ukuthi ukulala okujulile kusiza ukuthuthukisa ukusebenza kwezemidlalo ngoba lesi yisikhathi lapho kukhishwa i- hormone yokukhula . I-hormone yokukhula ivuselela ukukhula kwemisipha nokulungisa, isakhiwo samathambo namafutha okushisa , futhi kusiza abagijimi ukuba basindiswe. Ucwaningo lubonisa ukuthi ukulala kokulala kunciphisa ukukhululwa kwe-hormone yokukhula. Ukulala nakho kuyadingeka ekufundeni ikhono elisha, ngakho lesi sigaba sokulala singabalulekile kubadlali abathile.
Ukulala Kakhulu Okudingayo?
Ukucwaninga kubonisa ukuthi kungakapheli amahora angu-20 okulahlwa kokulala kungaba nomthelela omubi ekusebenzeni kwezemidlalo, ikakhulukazi emidlalweni yamandla nekhono.
Ochwepheshe bokulala batusa amahora ayisikhombisa kuya kwangu-9 okulala kwabantu nsuku zonke, futhi amahora ayisishiyagalolunye kuya kwanguyishumi abasha kanye nentsha. Ungakwazi ukulinganisa izidingo zakho ngokuzama ngaphezulu kwamasonto ambalwa. Uma ulala ngaphakathi kwemizuzu engu-20 yokulala futhi uphakamise ngaphandle kwe-alamu, cishe uthola inani elifanele lokulala.
Uma ulala ngokushesha lapho ushaya umcamelo futhi njalo udinga i-alamu ukuba ivuke, cishe ulahlekelwe ubuthongo.
Izindaba ezinhle zabadlali abaningi bezokuzilibazisa ukuthi ubusuku obulodwa nje obungalali abuhlobene neze nemiphumela emibi ekusebenzeni. Ngakho-ke, ungakhathazeki uma uphonsa futhi uvula ubusuku ngaphambi komncintiswano omkhulu. Ubusuku obuthongo obungenakulala bungalokothi bulimaze ukusebenza kwakho.
Indlela Yokusebenzisa Ukulala Ukuthuthukisa Ukusebenza Kwezemidlalo
- Yenza ubuthongo bube yinto ebaluleke kakhulu ohlelweni lwakho lokuqeqesha.
- Ukwandisa isikhathi sakho sokulala amasonto ambalwa ngaphambi komncintiswano omkhulu.
- Hlala futhi uvuke ngezikhathi ezifanayo nsuku zonke.
- Thatha nsuku zonke uma ungatholi ukulala ngokwanele ubusuku bonke.
Umthombo:
C. Mah. Ukufundwa Kubonisa Ukulethwa Kokulala Kuthuthukisa Ukusebenza Kwezemidlalo Nokuzijabulisa. Umhlangano Waminyaka Yonke Yezinhlangano Zokulala Zokuhlangana Ezihlangene. Juni 8, 2009.
C. Mah. Ukulala Okuneziwe kanye Nemiphumela Ye-Mood Nokusebenza Kwezemidlalo ku-Collegiate Swimmers. Umhlangano Waminyaka Yonke Yezinhlangano Zokulala Zokuhlangana Ezihlangene. Juni 9, 2008.
C. Mah. Ukulala Okungeziwe Kuthuthukisa Ukusebenza Kwabalandeli. Umhlangano Waminyaka Yonke Yezinhlangano Zokulala Zokuhlangana Ezihlangene. Juni 14, 2007.
Ama-Samuels C. Ukulala, ukutakula, nokusebenza: umngcele omusha kuma-athletics aphezulu. I-Phys Med Rehabil Clin N N. 2009 Feb; 20 (1): 149-59, ix.