Ubungqina namanani abalulekileyo
| Umbuzo | Impendulo esekelwe kubungqina | Intsingiselo |
|---|---|---|
| Ngaba kukho ukuphucuka kwexesha lokusabela okufanayo kumntu wonke? | Akukho nani leemillisecond elimiselweyo | Imisebenzi nabathathi-nxaxheba bayahluka |
| Loluphi uluhlu oluvela kuphononongo olubanzi? | Malunga ne-40–300 mg | Ziidosi eziphantsi ukuya kweziphakathi ezaphandwayo, hayi umyalelo wokuthatha |
| Kuthiwani ngobuthongo obulandelayo? | Ngokwe-avareji, malunga nemizuzu engama-45 ingaphantsi yexesha lokulala lilonke kuhlalutyo lwezifundo ezininzi | Sisiphumo esidityanisiweyo kwiindlela ezahlukeneyo zokusebenzisa icaffeine |
Uphononongo olubanzi lokusebenza kwengqondo lwahlula iziphumo ezibonakala ngokungaguquguqukiyo ekuphaphameni, ekuhlaleni uphaphile nasekunikeleni ingqalelo, kwiziphumo ezingaguquguquki kangako kwinkumbulo nakwimisebenzi yolawulo lwengqondo ekwinqanaba eliphezulu. Ngoko ukusabela ngokukhawuleza kumsebenzi olula akuthethi ukuba zonke iinkalo zokucinga ziphucukile. Uphononongo lwengqwalasela lukwajonga umahluko phakathi kwemisebenzi, ukusetyenziswa okuqhelekileyo nokuyeka icaffeine. McLellan et al., 2016 Einöther et al., 2012
Kutheni imeko yokuqala ibalulekile
Ukungafumani buthongo ngokwaneleyo kwahlukile ekuphumleni kakuhle. Uphando lokunciphisa ixesha lokulala lubonisa ukuba iingxaki zengqwalasela ziyanda ngokuhamba kwexesha, kwaye uhlalutyo lwezifundo zokungafumani buthongo kwaphela lubonisa ukuba izakhono zokuqonda azichatshazelwa ngokulinganayo. Isiphumo sesivuseleli xa umntu ediniwe asinakuthathwa ngokuzenzekelayo njengenzuzo efanayo kumntu ophumle kakuhle. Van Dongen et al., 2003 Lim et al., 2010
Iindlela zokulinganisa ukuphaphama nazo ziyahluka. Uvavanyo lwaselabhoratri lunokulinganisa ukulibaziseka kokusabela, isantya sokuphendula nexesha umntu aqhubeka ngalo nomsebenzi; umdlalo omfutshane usenokugxininisa umndilili okanye eyona mpendulo ikhawulezayo. UBasner noDinges babonisa ukuba ukukhetha indlela yokulinganisa kuyayichaphazela indlela uvavanyo lokuphaphama kwengqondo oluyibona ngayo impembelelo yokungalali. Basner et al., 2011
Ngaba idosi ephezulu ivelisa iziphumo ezingcono?
Uphononongo lwengqwalasela lwafumanisa ukuba ubungqina abucacanga malunga nomahluko onxulumene nedosi nempembelelo yokusetyenziswa okuqhelekileyo. Into yokuba ezinye iimvavanyo zibonise iinzuzo ayibobungqina bokuba umntu makandise ukusetyenziswa de afumane elona nqaku lakhe liphezulu. Kwakhona, ubungqina abumisi itshati yedosi yovavanyo lwesikhangeli ngokweminyaka, isini okanye ubungakanani bomzimba. Einöther et al., 2012
Yintoni eyichaphazelayo?
Kufuneka kubalwe nempembelelo kubuthongo
Uhlalutyo lwezifundo ezininzi ngobuthongo olwenziwa nguGardiner noogxa bakhe lwafumanisa ukuba ixesha lokulala lilonke lehle ngomndilili wemizuzu engama-45 emva kwecaffeine. Ludibanise iidosi, amaxesha okuthatha nabathathi-nxaxheba abohlukeneyo, ngoko lo mndilili udityanisiweyo awuxeli kwangaphambili ukuba umntu othile uza kulala njani. Ubonisa isizathu sokuba inzuzo yokuphaphama kwangoko ingafanele ijongwe yodwa, ingaqwalaselwanga indlela eya kuchaphazela ngayo ubuthongo obulandelayo. Gardiner et al., 2023
Kuphononongo olulawulwa nge-placebo, i-400 mg eyathathwa ngexesha lokulala, kwiiyure ezintathu ngaphambi kokulala okanye kwiiyure ezintandathu ngaphambi kokulala yaphazamisa ubuthongo. Le yidosi enkulu esetyenziswe kuvavanyo, ayisosixa esicetyiswayo ukuba sithathwe. Isiphumo esifunyenwe kwiiyure ezintandathu asifanele sijikwe sibe sisiqinisekiso sokuba wonke umntu akachaphazeleki emva kwelo xesha. Drake et al., 2013
Uthetha ntoni ngokwenene uthelekiso lomntu?
Isiphumo esingcono kumdlalo omnye emva kwekofu sidibanisa ulindelo, ukuziqhelisa, ukwahluka okuqhelekileyo, ixesha losuku nokuvezwa kwicaffeine. Uphononongo lwengqwalasela lugxininisa ukubaluleka kothelekiso olulawulwayo: umdlalo owenziwe kube kanye ngaphambi nasemva kokusela, ngaphandle kolawulo, awuwahluli umphumo wecaffeine. Ukukhetha ngokuphindaphindiweyo owona mdlalo ubalaseleyo kwenza kube nzima ngakumbi ukwazi ukuba ubangelwe yintoni. Einöther et al., 2012
Ukuba sele usebenzisa icaffeine, ukubhala phantsi isixa oqhele ukusisebenzisa nobuthongo bakho kunye neziphumo zeeseshoni ezenziwe phantsi kweemeko ezifanayo kunokuba kukuqwalasela nje. Akusosizathu sokuqala ukusebenzisa icaffeine, ukwandisa idosi okanye ukuzibandeza ubuthongo ngabom ukuze wenze uvavanyo. Ingxelo yesivumelwano sokulala kwabantu abadala ixhasa ukulala ngokwaneleyo rhoqo; uphando lwecaffeine alubonisi ukuba ukuvuseleleka kwenza ubuthongo bungabi yimfuneko. Watson et al., 2015 Van Dongen et al., 2003
Isigqibo esinokuthethelelwa sinomda ngakumbi kunesithembiso sokuphucula amandla: icaffeine inokuchaphazela indlela umntu aqhuba ngayo kwimisebenzi yengqwalasela phantsi kweemeko ezithile, kodwa iziphumo ekucingeni okuntsonkothileyo nakubuthongo obulandelayo kufuneka ziqwalaselwe ngokwahlukeneyo. Akukho vavanyo lukhankanyiweyo oluqinisekisa ibango lokuba icaffeine okanye umdlalo wenza umntu akrelekrele ngokubanzi. McLellan et al., 2016 Gardiner et al., 2023
Zama uvavanyo lwasimahla olunxulumene noku
Uvavanyo lwexesha lokusabela
Zama uvavanyo lwexesha lokusabela njengomboniso womsebenzi, phantsi kweemeko oqhele ukuba kuzo. Gcina indlela yokwenza ifana ukuba ulandela iziphumo zakho. Uvavanyo alucebisi ngeedosi zecaffeine kwaye aluchazi ukuba zeziphi izinto ezikulungeleyo.
Imibuzo eqhelekileyo
Ikofu iza kundenza ndikhawuleze kangakanani?
Uphononongo alunikeli ngoqikelelo olunye oluthembekileyo lweemillisecond kumntu ngamnye. Imeko yokuqala nomsebenzi zibalulekile. McLellan et al., 2016
Ngaba iinzuzo zibangelwa nje kukupheliswa kweempawu zokuyeka icaffeine?
Uphononongo lwengqwalasela lugqiba kwelokuba ayizizo zonke ezinokuchazwa ngolo hlobo, kodwa lukwaphawula ukungaqiniseki ngokusetyenziswa okuqhelekileyo nangomahluko weedosi. Einöther et al., 2012
Ngaba icaffeine ingathatha indawo yobuthongo?
Ukuphucuka kokuphaphama ngexesha lomsebenzi akuzisusi iingxaki ezongezelelekileyo ezibangelwa kukunciphisa ubuthongo, okanye ukuba nokwenzeka kokuphazamiseka kobuthongo kamva. Van Dongen et al., 2003 Drake et al., 2013
Imithombo
- McLellan et al. (2016). Uphononongo lweempembelelo zecaffeine ekusebenzeni kwengqondo, emzimbeni nasemsebenzini.
- Einöther et al. (2012). I-caffeine njengento ephucula ingqwalasela: ukuphonononga iingcinga esele zikho.
- Gardiner et al. (2023). Impembelelo yecaffeine kubuthongo obulandelayo: uphononongo olucwangcisiweyo nohlalutyo lwezifundo ezininzi.
- Van Dongen et al. (2003). Iindleko ezongezelelekayo zokuhlala uphaphile: iziphumo ezixhomekeke kwidosi kwimisebenzi yokuziphatha kwengqondo nakwindlela yokulala emva kokunciphisa ubuthongo ixesha elide nokungafumani buthongo kwaphela.
- Lim et al. (2010). Uhlalutyo lwezifundo ezininzi ngempembelelo yokungafumani buthongo ixesha elifutshane kwiinkalo zokuqonda..
- Basner et al. (2011). Ukwandisa ubuntununtunu bovavanyo lokuphaphama kwengqondo (PVT) ekulahlekelweni bubuthongo.
- Drake et al. (2013). Iziphumo zecaffeine kubuthongo xa ithathwe kwiiyure ezi-0, ezi-3 okanye ezi-6 ngaphambi kokulala.
- Watson et al. (2015). Ixesha elicetyiswayo lokulala kumntu omdala osempilweni: ingxelo yesivumelwano edibeneyo yeAmerican Academy of Sleep Medicine neSleep Research Society.