I-Los izinkinga zokulala ekugugeni Basuke ekubeni yinto eyamukelwa njengengxenye "evamile" yokuguga baba yimbangela yangempela yokukhathazeka ngempilo. Sifunda kabanzi ngendlela ukuqwasha, ubusuku obuphukile Ukulala noma ukozela emini kuthinta impilo yomzimba, imizwa, ngisho nengozi yokufa kubantu asebekhulile.
Kulesi simo, abaphathi bomphakathi, amanyuvesi kanye nochwepheshe bezempilo bagxile kakhulu izinkinga zokulala kubantu abadalaLokhu kuhilela kokubili ukufinyelela nokuqeqeshwa, kanye nocwaningo. Umgomo ucacile: ukusiza ekutholeni izimpawu zokuxwayisa kusenesikhathi, ukuthuthukisa ikhwalithi yokulala, nokuvimbela izinkinga ezinkulu kubantu abaqhubeka nokukhula eSpain nakwamanye amazwe aseYurophu.
Usuku eSalamanca lokukhuluma ngokulala kwabantu abadala
Ngokugxila enhlalakahleni yabantu abadala, uMkhandlu Wedolobha laseSalamanca kanye nePontifical University of Salamanca (UPSA) bahlele iseshini entsha yalolu hlelo. "Izingxoxo Zokuguga Okunempilo"Lo mhlangano, ogxile kakhulu ezinkingeni zokulala kubantu abadala, uhloselwe abantu abaneminyaka engu-60 nangaphezulu. Uhlose ukuphendula imibuzo evamile futhi unikeze iziqondiso ezilula zokuthuthukisa ubuthongo.
Umcimbi uzobanjelwa ngomhlaka- 20 ngoMeyi Inkulumo izokwenzeka ngo-17:00 ntambama e-UPSA Lecture Hall futhi izonikezwa uchwepheshe uTeresa Sánchez. Abantu abakhona bamahhala, yize izihlalo zilinganiselwe. 90 izihlaloNgakho-ke, ukubhaliswa kusenesikhathi kubalulekile. Lolu hlobo lwesinyathelo luwela ngaphansi kohlaka lwesivumelwano sokubambisana phakathi kwezikhungo zombili ukukhuthaza ukuguga okusebenzayo nokunempilo.
Labo abanentshisekelo bangaphatha indawo yabo ngezikhathi zasekuseni, kusukela 10:00 to 14:00 amahoraUngafaka isicelo ngezindlela ezimbili: ngokushayela ku-650 588 663 noma ngokuthumela i-imeyili ekhelini elinikezwe yinhlangano. Izikhala zomsebenzi zinikezwa ngokuya ngokuthi ngubani ofike kuqala. ukuhleleka okuqinile kwesiceloLokhu kuqinisa umqondo wokuthi kunesithakazelo esikhulayo ekufundeni ukulala kangcono ekugugeni.
Ngaphandle kwalesi senzakalo esithile, ukubambisana phakathi komkhandlu wedolobha laseSalamanca kanye neyunivesithi kubonisa ukuthambekela okuvamile eSpain: imikhandlu yedolobha kanye nezikhungo zemfundo ziqala ukukhuthaza izinhlelo zokuqeqesha ezithile ngokulala, impilo yengqondo kanye nokuguga, okufanela izidingo zangempela zabantu asebekhulile.
Ukulala njengengxenye yempilo yengqondo emphakathini oshintshayo
Ukwanda kwe izinkinga zokulala Akunakuqondwa ngaphandle kwalokho okwenzekayo ngempilo yengqondo. Ochwepheshe abafana nodokotela bezifo zengqondo kanye nochwepheshe wokulutha umlutha u-Antonio Terán baveza ukuthi, ngemva kobhubhane lwe-COVID-19, izinkinga ezifana nokukhathazeka, ukucindezeleka, kanye nobunzima bokulala ziye zanda kakhulu, zithinta intsha, abantu abadala kanye nabantu asebekhulile ngokufanayo.
Ngokusho kwedatha yakamuva evela kuMnyango Wezempilo, cishe eyodwa 35% wabantu Banenkinga ethile yempilo yengqondo. Phakathi kwabantu abadala, izinkinga ezivame kakhulu ukukhathazeka, izinkinga zokulala, kanye nokucindezeleka, okuyisimo esibonakala kakhulu nakubantu abadala, abaningi babo abahlushwa ukucindezeleka okungapheli, isizungu, noma izifo zomzimba ezigcina ziphazamisa ukulala kwabo.
UTerán ugcizelela ukuthi siphila ohlotsheni oluthile "inguquko yezenhlalo neyedijithali"Leli zwe, eliphawulwa izinguquko eziqhubekayo emisebenzini, emnothweni, kanye nasebuchwephesheni, lidinga umzamo wokuzivumelanisa nezimo okungewona wonke umuntu olungele. Lokhu kucindezeleka okuqhubekayo kuthinta ubuchopho futhi kungabangela ubunzima bokulala, ukuvuka njalo, amaphupho amabi, noma ubuthongo obungaqabulisi.
Kulesi simo, ochwepheshe bacela izinsiza ezengeziwe kanye nochwepheshe bezempilo yengqondo, kuyilapho begcizelela nokubaluleka ukuvimbela kanye nokutholwa kusenesikhathiUkuhlonza ukuphazamiseka kokulala kubantu abadala kusenesikhathi kungavimbela isimo ekubeni sibe yizimo zokucindezeleka ezingathi sína. ukukhubazeka kwengqondo ukusheshiswa noma ukwanda kwengozi yokuwa kanye nezingozi zasekhaya.
Ochwepheshe basikhumbuza ukuthi izimpawu zesixwayiso zivame ukutholakala kuqala endaweni eseduze. Uma kwenzeka abantu abadala, amalungu omndeni nabanakekeli bangase baqaphele ushintsho ekuziphatheniukucasuka, ukunganaki, ukozela usuku lonke noma ukwehla kokusebenza emisebenzini yansuku zonke, konke okuyizizathu ezanele zokubonisana nethimba lokunakekelwa okuyisisekelo.
Lokho isayensi eyembulayo ngokulala kancane kanye nezingozi kubantu abadala
Kanye nokukhathazeka okukhulayo kwezenhlalo, ucwaningo lwesayensi luphinde lukhanyise ubudlelwano phakathi imikhuba yokulala emini kanye nempilo yabantu asebekhulile. Ucwaningo olushicilelwe kumagazini i-JAMA Network Open, olwenziwe kubantu abadala abangu-1.338 abaneminyaka engaphezu kwengu-19, luhlaziye ngokuningiliziwe umthelela wokulala kancane kancane engcupheni yokufa.
Kulo msebenzi, ohlelwe ngaphakathi kwe-Rush Memory and Aging Project, abahlanganyeli benze izikrini zomsebenzi ezisekelwe esihlakaleniokwavumela ukuqoshwa okuqondile kwemijikelezo yabo yokuphumula kanye nemisebenzi. Lokhu kwagwema ukuthembela emibuzweni ephathelene nomuntu futhi kwanikeza isithombe esinembile sokuthi balala kanjani, nini, futhi isikhathi esingakanani ngokuhamba kwesikhathi.
Imiphumela iyamangaza: ihora ngalinye elengeziwe lokulala ngosuku lalihlotshaniswa ne- Ukwanda kwengozi yokufa ngo-13%Nakuba ukulala kancane kancane ngakunye okwengeziwe kwakuhlotshaniswa nokwenyuka okungu-7%. Ukulala kancane kancane isikhathi eside, njalo kakhulu, noma ekuseni kwakuhlotshaniswa nengozi enkulu, ngisho nangemva kokuzivumelanisa nezinye izici zempilo.
Ingcezu yedatha ephawuleka kakhulu yile ukulala kwasekuseniokwakuhlotshaniswa nengozi ephezulu yokufa ngo-30% kunobuthongo bantambama. Abacwaningi basikisela ukuthi le ndlela ingabonisa ukungalingani ku isigqi se-circadian noma ukulala okungekuhle ebusuku, kangangokuthi umuntu uphoqeleka "ukwenza" amahora okuphumula ngento yokuqala ekuseni.
Noma kunjalo, abalobi baphikelela ukuthi kunjalo ubudlelwano hhayi ubudlelwano bembangela nomphumelaNgamanye amazwi, akunakushiwo ukuthi ukulala kancane kuyimbangela eqondile yokwanda kwengozi, kodwa kunalokho ukuthi ukulala kancane kakhulu cishe kuwuphawu lwezifo eziyisisekelo, njengezinkinga zenhliziyo, noma izinguquko ewashini lezinto eziphilayo ngokwalo.
Enye yamandla ocwaningo yi- isikhathi sokulandelela, cishe iminyaka engama-20kanye nokusetshenziswa kwezilinganiso eziqondile. Kodwa-ke, abahlanganyeli babengabantu abamhlophe abaningi abavela enyakatho ye-Illinois, okunciphisa ukufana ngqo kwemiphumela kwamanye amazwe, okuhlanganisa neSpain. Noma kunjalo, umqondo wokuthi ukulala isikhathi eside noma okuphindaphindiwe kungaba uphawu lwesixwayiso uqala ukuthola ukuthandwa phakathi kochwepheshe baseYurophu.
Ukulala ngesiko laseSpain: phakathi kwesiko kanye nesibonakaliso sesixwayiso
Ezweni elifana neSpain, lapho Ukulala kancane kuyingxenye yesiko elidumileLokhu okutholakele kudinga umlayezo ocacile. Akukhona ukucasula ukulala ngemva kwesidlo sasemini, okungaba mfushane kubantu abaningi, okungaba yinto eyenzeka ngezikhathi ezithile, futhi ewusizo, kodwa kunalokho kumayelana nokunaka izinguquko: lapho umuntu omdala eqala ukulala isikhathi eside noma kaningi, noma elala ekuseni, kufanelekile ukubuza ukuthi yini ebangela lokho.
Ochwepheshe basikhumbuza ukuthi ukulala okufushane okungaba yimizuzu engama-20-30Kungcono kakhulu ntambama, ukulala kungavuselela umzimba ngaphandle kokuphazamisa ubuthongo basebusuku. Okukhathazayo yisidingo sokulala njalo emini, ukulala okungaphelele ebusuku, ubunzima bokuhlala uphapheme phakathi nemisebenzi yansuku zonke, noma ukuthambekela kokunqekuzisa ikhanda ngisho nalapho uhleli phambi kwethelevishini.
Ukulala ngokweqile emini kungahlotshaniswa nezinkinga eziningi: kusukela i-apnea yokulala engatholakali Lokhu kungasukela ekuhlulekeni kwenhliziyo kanye nemiphumela emibi yemithi ethile kuya ekucindezelekeni noma ekuqaleni kokuncipha kwengqondo. Ngenxa yalesi sizathu, imitholampilo yokunakekelwa okuyisisekelo eSpain igxila kakhulu ekubuzeni abantu abadala ngemikhuba yabo yokulala, okuhlanganisa nokuthi balala kanjani ebusuku nokuthi balala isikhathi esingakanani emini.
Abacwaningi baphinde baveze ukuthi ukuthuthukiswa kwamadivayisi anjenge-smartwatches kanye ne-fitness trackers kuvula ithuba lokuthi ukuqapha ukulala okuqondile empilweni yansuku zonke. Ngaphandle kokufaka esikhundleni seseluleko sezokwelapha, la mathuluzi angasiza ekutholeni izinguquko emaphethini okulala emini nasebusuku ezidinga ukuhlolwa okwengeziwe.
Kunoma ikuphi, isincomo esijwayelekile ukuthi abantu abadala kanye nemindeni yabo baqaphele izinguquko ezisheshayo. Uma umuntu owayelele kahle ngaphambilini eqala ukuqwasha njalo, ukuvuka njalo, noma ukozela okukhulu emini, Akunconywa ukuthi umane uyijwayele njengezinto "ezihambisana nokukhula."Kuwukuhlakanipha ukuxoxa ngakho nodokotela wakho oyinhloko.
Indima yabachwepheshe bezempilo nabahlengikazi
Ekunakekelweni kwe izinkinga zokulala kubantu abadalaUbuhlengikazi budlala indima ebaluleke kakhulu. Ochwepheshe bobuhlengikazi bavame ukuchitha isikhathi esiningi neziguli, kokubili ezikhungweni zezempilo nasezibhedlela noma emakhaya asebekhulile, futhi bangabokuqala ukubona izinguquko ekuziphatheni, ukozela okungavamile, noma ubunzima bokulala.
Ezingqungqutheleni zocwaningo lwabahlengikazi, njengalezo ezisanda kubanjelwa eCastile naseLeón, kugcizelelwe isidingo socwaningo. qinisa amaqembu ezempilo yengqondoThuthukisa ukusebenzisana nokunakekelwa okuyisisekelo futhi unikeze ukuqeqeshwa okuqondile ngokulala nokuguga kochwepheshe bezempilo. Ukutholwa kusenesikhathi kwezinkinga zokulala kungaba yisihluthulelo sokuvimbela izinkinga ezinkulu kakhulu, okuhlanganisa ukuwa, ukuphazamiseka kwengqondo ebusuku, noma ukwehla kokusebenza kwengqondo.
Ngaphezu kwalokho, ubuhlengikazi budlala indima ebalulekile imfundo yezempilo: Chaza ngamazwi alula kubantu abadala ukubaluleka kokugcina amashejuli avamile, ukunciphisa ukusetshenziswa kwezikhuthazi ntambama, ukukhuthaza imikhuba yokuphumula ngaphambi kokulala kanye nokugwema ukulala isikhathi eside kakhulu noma sekwephuzile emini.
Ukusebenza nemindeni kanye nabanakekeli nakho kubalulekile, njengoba bevame ukuba sesimweni esihle sokuchaza izinguquko ezindleleni zokulala zomuntu omdala kanye nesimo sakhe sengqondo. Ukubaqondisa ngalokho okufanele bakubheke nokuthi balufune nini usizo kungenza umehluko omkhulu. ukuthola ukuxilongwa ngesikhathi esifanele ukucindezeleka, i-dementia, noma isifo senhliziyo esingase singabonwa.
ESpain, amaqembu ahlukahlukene ochwepheshe avumelana ngokuthi izwe linenethiwekhi enhle yezempilo, kodwa kusekhona ukushoda kodokotela bezifo zengqondo, odokotela bezengqondo bezokwelapha, kanye nabahlengikazi abangochwepheshe empilweni yengqondo uma kuqhathaniswa nesilinganiso saseYurophu. Ukuqinisa lezi zinsiza kuzovumela indlela ebanzi kakhulu yezinkinga ezivamile njengokungalali kubantu abadala.
Yonke le mizamo ehlanganyelwe—kusukela ezinkulumweni zomphakathi njengalezo zaseSalamanca kuya ezifundweni ezinkulu zamaqembu omhlaba kanye nomsebenzi wansuku zonke wodokotela nabahlengikazi—ikhomba ohlangothini olufanayo: Izinkinga zokulala kubantu abadala ziyinkinga enkulu kodwa exazululeka kalula. Uma kutholakala kusenesikhathi, izimbangela zazo ezingaba khona zingahlaziywa futhi kuthathwe izinyathelo ezihlelekile. Ukunaka izimpawu ezinjengokulala ngokweqile, ukozela emini, noma ubusuku obungapheli bokungalali akusizi nje kuphela ukuthuthukisa ikhwalithi yokuphila kodwa futhi kungaba yithuba langempela lokuthola ezinye izinkinga zempilo nokuzilapha ngaphambi kokuba zibe zimbi kakhulu.
