Loo nto ngokutsho abaphandi Swedish abafumanisa ukuba izigulane ukuphuthelwa ukwenza amava ubuthongo ngcono kunye nobuthongo ngaphantsi emini xa ulele ngengubo weighted.
Iziphumo zophononongo olungenamkhethe, olulawulwayo lubonisa ukuba abathathi-nxaxheba abasebenzisa ingubo enobunzima kwiiveki ezine bachaze kakhulu ukunciphisa ubunzulu bokungalali, ukugcinwa ngcono kokulala, inqanaba eliphezulu lomsebenzi wemini, kunye nokuncipha kweempawu zokudinwa, ukudakumba, kunye noxinzelelo.
Abathathi-nxaxheba kwiqela lengubo enobunzima baphantse babe ngamaxesha angama-26 amathuba okuba bafumane ukuhla kwe-50% okanye ngaphezulu kubunzima babo bokuphuthelwa xa kuthelekiswa neqela lolawulo, kwaye babephantse babe ngama-20 amathuba okuba bafikelele kuxolelo lokuphuthelwa kwabo.Iziphumo ezilungileyo zigcinwe ngexesha le-12-inyanga, isigaba esivulekileyo sokulandela isifundo.
“Ingcaciso ecetyisiweyo yesiphumo sokuthomalalisa kunye nokukhuthaza ukulala luxinzelelo olusetyenziswa yingubo yetyathanga kumanqaku ahlukeneyo emzimbeni, ivuselela imvakalelo yokuchukumisa kunye neemvakalelo zezihlunu kunye namalungu, afana ne-acupressure kunye ne-massage," utshilo umphandi ongumgaqo. UGqr Mats Alder, umcebisi wengqondo yengqondo kwisebe le-neuroscience yeklinikhi kwi-Karolinska Institutet e-Stockholm.
"Kukho ubungqina obubonisa ukuba ukuvuselela uxinzelelo olunzulu kwandisa ukuvuswa kwe-parasympathetic yenkqubo ye-nervous autonomic kwaye kwangaxeshanye kunciphisa ukuvuswa kovelwano, okuthathwa njengonobangela wokuthomalalisa."
Uphononongo, olupapashwe kwiIjenali yezonyango zokulala zeklinikhi,ababandakanyekayo abantu abadala be-120 (abasetyhini abangama-68%, amadoda angama-32% ngaphambili afunyaniswa enesifo sokuphuthelwa kwezonyango kunye nengxaki yengqondo eyenzeka ngokudibeneyo: ingxaki enkulu yokudakumba, ukuphazamiseka kwengqondo, ukuphazamiseka kwengqondo, okanye ukuphazamiseka kwengqondo okuqhelekileyo.Babeneminyaka emalunga nama-40 ubudala.
Abathathi-nxaxheba bahlelwe ukuba balale iiveki ezine ekhaya kunye nengubo ene-chain-weighted blanket okanye ingubo yokulawula.Abathathi-nxaxheba ababelwe kwiqela lengubo enobunzima bazama ingubo yetyathanga ye-8-kilogram (malunga ne-17.6 yeeponti) ekliniki.
Abathathi-nxaxheba abalishumi bafumanisa ukuba inzima kakhulu kwaye bafumana ingubo yokulala ye-6-kilogram (malunga ne-13.2 pounds).Abathathi-nxaxheba kwiqela lolawulo balala ngengubo yeplastiki ekhanyayo ye-1.5 kilogram (malunga neepounds ezi-3.3).Utshintsho kubunzima bokungalali, isiphumo esiphambili, savavanywa kusetyenziswa i-Insomnia Severity Index.I-actigraphy yesandla yayisetyenziselwa ukuqikelela ubuthongo kunye namanqanaba omsebenzi wemini.
Phantse i-60% yabasebenzisi beengubo ezinobunzima babe nempendulo enhle kunye nokunciphisa i-50% okanye ngaphezulu kumanqaku abo e-ISI ukusuka kwisiseko ukuya ekupheleni kweeveki ezine, xa kuthelekiswa ne-5.4% yeqela lokulawula.Ukuxolelwa, amanqaku asixhenxe okanye ngaphantsi kwisikali se-ISI, sasiyi-42.2% kwiqela lengubo enesisindo, xa kuthelekiswa ne-3.6% kwiqela lolawulo.
Emva kwesifundo sokuqala seeveki ezine, bonke abathathi-nxaxheba babenokukhetha ukusebenzisa ingubo enesisindo kwisigaba sokulandela inyanga ye-12.Bavavanya iingubo ezine zobunzima ezahlukeneyo: iingubo ezimbini zamatsheyini (iikhilogram ezi-6 kunye neekhilogram ezi-8) kunye neengubo ezimbini zebhola (iikhilogram ezi-6.5 kunye neekhilogram ezi-7).
Emva kovavanyo, kwaye bavunyelwe ngokukhululekileyo ukuba bakhethe ingubo abayithandayo, kunye nokukhetha ingubo enzima, umthathi-nxaxheba omnye kuphela wayeka ukufunda ngenxa yeemvakalelo zokuxhalaba xa usebenzisa ingubo.Abathathi-nxaxheba abatshintshe kwingubo yokulawula ukuya kwiingubo ezinobunzima bafumana umphumo ofanayo njengezigulane ezisebenzisa iingubo ezinobunzima ekuqaleni.Emva kweenyanga ze-12, i-92% yabasebenzisi bengubo enesisindo babengabaphenduli, kwaye i-78% yayixolelwe.
“Ndothuswe sisiphumo esikhulu sobungakanani bokungalali ngengubo enobunzima kwaye ndonwabile kukuncipha kwamanqanaba okuxhalaba kunye nokudakumba,” utshilo u-Adler.
Kwingxelo enxulumeneyo, ekwapapashwa kuyoI-JCSM, UDkt William McCall ubhala ukuba iziphumo zokufunda zixhasa i-psychoanalytic "holding environment" ithiyori, echaza ukuba ukuthintela kuyimfuno esisiseko enika ukuzola nokuthuthuzela.
UMcCall ubongoza ababoneleli ukuba baqwalasele ifuthe leendawo zokulala kunye neebhedi kumgangatho wokulala, ngelixa bebiza uphando olongezelelweyo malunga nefuthe leengubo ezinobunzima.
Ishicilelwe kwakhona kwiI-American Academy yezoNyango zokulala.
Ixesha lokuposa: Jan-20-2021