Kodi Kugona Tulo Tokwanira Kokwanira Ndikofunika?

Zamkati

• Kodi Kugona kwa REM N'chiyani?
• Kodi Phindu la Kugona kwa REM Ndi Chiyani?
• Kodi Mungatani Kuti Musamagone Mokwanira?
• Onaninso za

Chofunika kwambiri chomwe mungachite kuti thupi lanu likhale pompopompo ndikumachita masewera olimbitsa thupi ndikudya koyenera-ndikumagona mokwanira. Ubwino wa kugona ndi wochuluka monga momwe nkhosa za ku America zambiri zimakhalira mochedwa kuwerengera: Zimathandizira kukumbukira kwanu, zimachepetsa kutupa, zimathandizira kuchepetsa thupi, zimakupangitsani kuti muzitsatira ndondomeko zanu zolimbitsa thupi, komanso zimakuthandizani kuti mukhale ndi moyo wautali.

Koma sikuti zimangokhudza kugona maola asanu ndi awiri kapena kupitilira apo omwe amalimbikitsidwa ndi American Academy of Sleep Medicine (yomwe gawo limodzi mwa magawo atatu a anthu aku America sakuyang'ana, BTW). Ndi za kupeza khalidwe kugona-ndipo izi zikutanthauza kuti mumagwiritsa ntchito nthawi yokwanira yogona mutagona mofulumira (REM) kugona, gawo lomwe kumalota kumachitika. Nazi zomwe muyenera kudziwa za kugona kwanu, zabwino za kugona kwa REM, ndi momwe mungasungire zina zambiri mukadzagona.

Kodi Kugona kwa REM N'chiyani?

REM ndi imodzi mwa magawo anayi a tulo, akufotokoza W. Chris Winter, M.D., wolemba buku la Njira Yothetsera Tulo: Chifukwa Chomwe Tulo Lanu Limasweka ndi Momwe Mungakonzere. "Pali N1, gawo logonera kwakanthawi komwe mumachokera pakudzuka ndikugona; N2, kapena zomwe timaganizira tulo tofa nato; N3, kapena tulo tofa nato, kenako REM amagona," akutero.

REM limatchedwa ndi mayendedwe ofulumira amaso omwe amapezeka ponseponse. Asayansi Eugene Aserinsky, Nathaniel Kleitman, ndi William C. Dement anali oyamba kuona kugona kwa REM kumayambiriro kwa zaka za m'ma 1950, akutero Dr. Winter. Ndipo zinali zosangalatsa makamaka chifukwa adawonanso kuti panali kusuntha kulikonse kuchokera mthupi lonse panthawi yogona. "Malinga ndi momwe thupi limayang'ana, zimakhala ngati ubongo wanu uli maso koma thupi lanu laumirizidwa-mwina kuti zikulepheretseni kukwaniritsa maloto anu," atero a Conor Heneghan, Ph.D., wasayansi wofufuza za kugona ku Fitbit.

Kumayambiriro kwa usiku, mudzagona nthawi yayitali-pamene thupi lanu limakonza ndikukulanso minyewa, kumanga mafupa ndi minofu ndikulimbitsa chitetezo chamthupi - akutero Heneghan. Anthu ambiri nthawi zambiri amakumana ndi kugona kwawo koyamba kwa REM pakatha mphindi 90 atagona. "Poyamba, mumayamba kuphulika kwakanthawi kochepa ka REM, ndipo usiku ukamapita ndipo thupi limakwaniritsa kusowa tulo tofa nato, mumatenga nthawi yayitali kugona kwa REM," akutero.

Pakati pausiku, mumatha pafupifupi 20 mpaka 25% ya nthawi yanu yogona mu REM, ndipo mumatha kugona mokwanira kanayi kapena kasanu mukamagona mokwanira. (Zokhudzana: 5 Ubwino Wathanzi Umapeza Pogona Wamaliseche)

Kodi Phindu la Kugona kwa REM Ndi Chiyani?

Asayansi akufufuzabe kufunikira kwa REM, ndipo sizikudziwika bwinobwino zomwe zikuchitika muubongo wathu nthawi imeneyo, atero Dr. Winter. Kusuntha kwamaso kofulumira komwe kumayimira kugona kwa REM kumatha kuchitika pamene ubongo wathu ukuzungulira kudzera muzithunzi zatsopano zamaganizidwe, zomwe, malinga ndi kafukufuku wofalitsidwa m'magaziniyi. Kulumikizana Kwachilengedwe, itha kukhala gawo lokonzekera kukumbukira kwatsopano. Ofufuzawo apezanso kuti REM iyenera kukhala yolumikizidwa ndikuphunzira chidziwitso chatsopano ndikusunga njira zofunikira za neural.

"Kugona, ubongo wanu umakhala ngati umabwereza zinthu zina zomwe mwakumana nazo ndikuyesera kudziwa ngati zingapangitse kuti chokumbukiranicho chikhale chakanthawi kochepa kapena chanthawi yayitali-kapena kungoiwala," akutero Dr. Winter . "Mosiyana ndi kugona tulo tofa nato, komwe kumakhudza kwambiri kupuma ndi kuchira, kugona kwa REM kumakhudzana kwambiri ndi kukhazikika, kuyang'ana, kuphatikiza kukumbukira, ndi kuzindikira zowawa."

Kafukufuku wasonyeza kuti kusowa kwa kugona kwa REM kumatha kusokoneza kukumbukira kwanu, kusokoneza malingaliro anu, kukhudza momwe mumagwirira ntchito, ndikuwononga ma cell. Zachidziwikire, izi zingakhudze tsiku lanu logwiranso ntchito, koma zitha kupanganso masewera anu othamanga, zomwe zimapangitsa kuti zikhale zovuta kuchita zinthu zovuta, Dr. Winter akutero. Osanenapo, ngati malingaliro anu ali mchimbudzi, zomwe zitha kuyika chiwopsezo chachikulu pakulimbitsa thupi kwanu.

Kuzindikira kupweteka kumalumikizidwanso ndi kugona kwa REM. “Tangoganizani anthu aŵiri [avulala] bondo mofanana, koma munthu mmodzi akugona tulo tating’onoting’ono ta REM pomwe winayo sakugona,” akutero Dr. Winter. "Munthu amene sakugona bwino azindikira kuti ululuwo ndi woipa kwambiri. Zimakhudzana ndi momwe zipata zaubongo wathu zimathandizira." (Zokhudzana: Kodi Kupweteka Kwa Minofu Ndi Chizindikiro Chabwino Kapena Choipa?)

Kodi Mungatani Kuti Musamagone Mokwanira?

Chinthu choyamba chomwe mungachite: Pezani zambiri zonse kugona. Anthu ambiri aku America amagona maola 6.8 usiku, malinga ndi kafukufuku wa Gallup-ndipo 40 peresenti amalemba osakwana maola asanu ndi limodzi. "Mukangokhala ndi nthawi yotalikirapo maola anayi, asanu, kapena maola asanu ndi limodzi, mutangogwiritsa ntchito zachilengedwe, mudzapeza tulo tofa nato komanso tulo totsika pa REM," akutero Heneghan.

Koma kugona kwanu n’kofunikanso. "Anthu omwe amagona nthawi zambiri amagona mocheperapo, ndipo amakondanso kuwona kuchepa kwa REM [mkombero] kuposa omwe amakhala nthawi zonse [ndi] ukhondo wawo," akutero Heneghan. (Ndicho chifukwa chake madotolo ogona nthawi zambiri amalangiza kuti asayese "kubweza tulo" kumapeto kwa sabata.)

Pakafukufuku wa 2017 wogwiritsa ntchito chidziwitso kuchokera kwa opitilira Fitbit opitilira 6 miliyoni, ofufuza adapeza kuti ngakhale kugona pang'ono kungapangitse kuti mukhale ogona kwambiri komanso kugona kwa REM, kugona maola asanu ndi awiri mpaka asanu ndi atatu kumakupatsirani nthawi yochulukirapo pamadongosolo awa. (Fitbit imayang'anira kugunda kwa mtima wanu, komwe kumakonda kukwera panthawi ya REM pamene thupi lanu limayankha zomwe zili m'maganizo mwanu, akutero Heneghan.) Kudzuka kale kuposa nthawi zonse kunasonyezedwanso kuti kumakhudza kuchuluka kwa kugona kwa REM komwe mumapeza.

Pomaliza, musagwiritse ntchito kapu ya vinyo kapena ma mowa angapo ngati ndodo kuti mugwe (kapena kukhala) kugona. "Mowa umapondereza kwambiri kugona kwa REM," akutero Dr. Winter. "Mankhwala ena amatha kupondereza, nawonso, monga mankhwala ena omwe timagwiritsa ntchito pofuna kuvutika maganizo. (Zokhudzana: Kodi Mumadziwa Kuti Pali Mitundu 4 Yosiyanasiyana ya Kuvutika Maganizo?) Choncho lankhulani ndi dokotala wanu za mankhwala omwe mumagwiritsa ntchito ngati mukumwa ndakhudzidwa ndi kugona kwako."

Chinthu chabwino kwambiri chomwe mungachite? Gwiritsani ntchito ndandanda, ndipo pangani nthawi ya maola asanu ndi awiri mpaka asanu ndi atatu kuti ubongo wanu uzitha kugona mokwanira. Sikuti mudzangokhala ndi tulo tabwino usiku, koma zidzathandizanso kuti masiku anu aziyenda bwino.

Onaninso za