Ukulala kakhulu noma okuncane kakhulu kungalimaza inhliziyo yakho

• Abantu abasengozini yofuzo yesifo senhliziyo bangazivikela ngokulala ngokwanele.
• Kodwa ukulala kakhulu noma okuncane kakhulu kungabeka abantu engozini yokuhlaselwa yinhliziyo.
• E-United States, ingxenye yesithathu yabantu abadala ayilali ngokwanele.

Sekuyisikhathi eside ongoti bezempilo bekhuluma ngezinzuzo zokulala kahle ebusuku.

Yidla cishe amahora angu-8 e-Zzz ngobusuku ngabunye futhi cishe uzobona ukugxila okuthuthukisiwe nokukhiqiza. Ukulala nakho kungathuthukisa amasosha akho omzimba, ukusebenza kahle kwezemidlalo, nomoya.

Naphezu kwazo zonke izinzuzo, abantu abadala abangaphezu kwengxenye eyodwa kwezintathu e-United States abalali ngokwanele.

Manje, ucwaningo olusha oluvela eNyuvesi yaseColorado, e-Boulder, luthole ukuthi ukulala ngokwanele - noma kakhulu - kungandisa ingozi yokuhlaselwa yinhliziyo, ngisho noma unempilo.

Ukwengeza, wonke umuntu - kuhlanganisa nabantu abanofuzo lwesifo senhliziyo - banganciphisa ingozi yokuhlaselwa yinhliziyo ngokulala cishe amahora ayisithupha kuya kwayisishiyagalolunye ebusuku, ngokocwaningo olushicilelwe ku-intanethi izolo yi-Journal of Health. I-Cardiology..

Lokhu kumelela olunye ucwaningo olubanzi kakhulu kuze kube manje ukuthi ubude besikhathi sokulala buyisici esibalulekile empilweni yenhliziyo, kusho abacwaningi.

“Uma umuntu efuna ukuthuthukisa indlela yakhe yokuphila, idatha yethu iphakamisa ukuthi kufanele sicabangele ukuthi ulele ngokwanele yini noma isikhathi eside kakhulu, njengoba lokho esikutholile kuqinisekisa ukuthi lezi yizici ezibalulekile zokuphila ezibeka engcupheni, ezinomthelela empilweni yenhliziyo. Futhi lokhu kuyiqiniso kuwo wonke umuntu, kungakhathaliseki ukuthi usengozini kangakanani, ”kusho uCéline Vetter, umbhali oholayo we-integrative physiology e-University of Colorado Boulder, etshela i-Healthline.

Ukulala kungase kuqede ingozi yakho yokuhlaselwa yinhliziyo

Abacwaningi bahlole amarekhodi ezokwelapha abantu abangaphezu kuka-461 abavela e-UK Biobank. Iziguli zazineminyaka ephakathi kuka-000 no-40 futhi zazingakaze zibe nesifo senhliziyo. Abacwaningi bakwazi ukubonana nedatha yeminyaka engu-69 ngeziguli ukuze bathole isimo sabo sezempilo.

Ithimba labacwaningi liqhathanise iziguli ezilala amahora angu-6 kuye kwayi-9 ebusuku nalezo ezilala ngaphansi kwamahora angu-6 nangaphezu kwamahora angu-9.

Abantu abalala kancane banamathuba angama-20% okuba nesifo senhliziyo, futhi labo abalala amahora angaphezu kuka-9 babenamathuba angama-34% okuhlaselwa yinhliziyo.

Ngokwesilinganiso, lapho abantu abaningi bewela ngaphandle kwebanga lamahora angu-6-9, ingozi inkulu.

Abacwaningi babe sebebheka imininingwane yofuzo yabahlanganyeli ukuze baqonde kangcono ukuthi ukulala kuthinte kanjani ingozi yokuhlaselwa yinhliziyo.

Bathole ukuthi abantu abanofuzo lokuthambekela esifweni senhliziyo banciphisa ingozi yokuhlaselwa yinhliziyo cishe ngo-18% uma belele phakathi kwamahora angu-6 no-9.

Ukulala kungase kuvikele abantu abasengozini yofuzo yokuhlaselwa yinhliziyo

Nakuba singazi kahle ukuthi kungani ukulala kunciphisa ingozi yokuhlaselwa yinhliziyo, kwaziwa kahle ukuthi ukulala kubalulekile empilweni nasenhlalakahleni yethu iyonke.

Imikhuba yokulala enempilo ihlotshaniswa nokusebenza okuphakeme, imizwa, ukufunda kanye nenkumbulo. Ngakolunye uhlangothi, ukungalali kungadala umonakalo omkhulu emzimbeni, okungaba nemiphumela engathi sína enhliziyweni.

“Ukungalali ngokwanele kungaholela ekuphazamisekeni kwezinqubo ze-metabolic (isb. Lokhu kungase kwandise nakakhulu ingozi yokuhlaselwa yinhliziyo kubantu asebevele bethambekele ekuguleni kwenhliziyo,” kusho uDkt. Meir Kryger, uchwepheshe wokulala nodokotela wamaphaphu eYale Medicine.

Lolu lwazi lungaba usizo kakhulu kubantu abanofuzo lwesifo senhliziyo, njengoba lunganciphisa kakhulu ingozi yokuhlaselwa yinhliziyo ngokubeka kuqala ukulala.

Nakhu okumele ukwenze uma unenkinga yokulala

Kuyavunywa, akubona bonke abantu abanesikhathi esilula sokulala. Abanye bahlushwa ukukhathazeka noma ukuqwasha, kanti abanye babhekana nobunzima bokulala ngenxa yokuguga noma izinsana ezisanda kuzalwa ezingaphumuli.

Ngokuvamile, izinkinga zokulala zesikhashana ngeke zenze umonakalo omkhulu, kusho ochwepheshe bezempilo. Nokho, ukuphazamiseka kokulala okungapheli nokuqhubekayo kungaholela ezinkingeni ezinkulu zempilo futhi kuthukuthelise izinkinga zempilo ezikhona, ikakhulukazi lezo ezihlobene nenhliziyo.

"Inhliziyo iyinjini empompa amahora angama-24 ngosuku, izinsuku eziyi-24 ngesonto, futhi idinga isikhathi sokuphumula, njengenjini yemoto ebingacisha uma isebenza amahora angama-7 ngosuku, izinsuku eziyi-7 ngesonto", kusho uDkt Guy Mintz. , umqondisi womnyango wenhliziyo nemithambo yegazi. I-Cardiology Health kanye ne-Lipidology esibhedlela saseNyuvesi i-Northwell Health's North Shore University.

Yiqiniso, zonke izidingo zokulala zihlukile. Lapho umuntu oyedwa edinga kuphela amahora angu-6 okulala, omunye angase adinge amahora angu-9 ubusuku ngabunye.

Labo abahlale benenkinga yokulala kufanele bakhulume nochwepheshe bobuthongo. Bangakusiza uqonde umthombo wenkinga yokulala futhi baphakamise izixazululo.

Isibonelo, ukwelashwa kokuziphatha kwengqondo kungasiza ekudambiseni ukuqwasha, kusho uVetter. Ukwengeza, indlela yokuphila nesikhathi sokuziphatha okuthile - njengokujima, i-caffeine, ukudla nokuphuza utshwala - ngezinye izikhathi kungaphazamisa ukulala.

Ochwepheshe abaningi bezempilo batusa ukugcina idayari yokulala lapho umuntu ebhala khona imikhuba yakhe yokulala yansuku zonke. Bangasiza ekuboneni imikhuba noma izici ezingase zivimbele abantu ekutholeni amahora okulala anconyiwe angu-6 kuya kwangu-9 ngobusuku ngabunye.

Okubalulekile ukuthi wonke umuntu - ingozi yofuzo yesifo senhliziyo noma cha - angenza inhliziyo yakhe umusa ngokubeka kuqala ukulala.

"Ukuphumula okuhle kubalulekile kunoma yisiphi isikhathi nesikhathi sokuphila," kusho uMintz.

Iphuzu elibalulekile

Ucwaningo olusha oluvela eNyuvesi yaseColorado, eBoulder, lwathola ukuthi ukulala kakhulu noma kancane kungandisa ingozi yokuhlaselwa yinhliziyo.

Ngokulala cishe amahora angu-6 kuya kwangu-9 ngobusuku, abantu abaningi, kuhlanganise nalabo abanezakhi zofuzo ezisengozini yokuthola isifo senhliziyo, banganciphisa kakhulu ingozi yokuhlaselwa yinhliziyo.

Lokhu kumelela olunye ucwaningo olubanzi kakhulu kuze kube manje ukuthi ubude besikhathi sokulala buyisici esibalulekile empilweni yenhliziyo, kusho abacwaningi.