🎶 2022-03-11 20:16:02 - Paris/France.
Uninzi lwabantu luchitha malunga nesithathu sobomi babo bonke belele, kodwa kwabaninzi umsebenzi awukho wendalo okanye awuthuthuzeli njengoko unokuba njalo.
Ngokutsho kweAmerican Sleep Association, abantu abadala abamalunga nezigidi ezingama-70 eUnited States banengxaki yokungalali kakuhle, nto leyo ephumela kwiindleko zonyango ezimalunga ne-R16 lamawaka ezigidi nyaka ngamnye. Ukuphuthelwa yeyona ngxaki ixhaphakileyo, echaphazela umntu omdala om-1 kwaba-3 ngaxa lithile ebomini bakhe kunye no-1 kwabali-10 ngokuqhubekayo. Ukungalali kakuhle kuye kwanxulunyaniswa neengxaki ezahlukahlukeneyo zempilo, kuquka isifo seswekile sodidi lwesi-2, ukusilela kwentliziyo, uxinezeleko oluphezulu lwegazi, uxinezeleko, ukutyeba ngokugqithiseleyo, ukuncipha kwenkqubo yomzimba yokuzikhusela kwizifo, kunye nokuncipha kwenkanuko yesini.
Ukuba unokunxulumana nomzabalazo, unokufuna ukucinga ngokuzama indlela yokungasebenzisi ziyobisi: ukumamela umculo.
Uphando lwamashumi eminyaka lucebisa ukuba iintlobo ezininzi zomculo zinokunceda abantu balale ngokukhawuleza kwaye baphucule umgangatho wokulala. Uphando lwe-intanethi luka-2018 lwabantu abadala be-615 olupapashwe kwijenali i-PLOS One yafumanisa ukuba i-62% yathi imamela umculo ngamaxesha athile ebusuku ukuze ibancede balale, i-35% iwusebenzisa kanye ngeveki kwaye i-4% iwusebenzisa ubusuku bonke. (Abaphandi baqaphele ukuba isampuli yabo ayinakumela uluntu ngokubanzi.)
Sizame eyethu (ngokungagqibekanga ngokwesayensi) i-poll ye-Twitter ukubona ukuba bangaphi abantu abasebenzisa umculo ukubanceda balale. Lilonke, i-28% (ngaphandle kwabaphenduli be-218) bayisebenzisa rhoqo, ngelixa malunga ne-12% bathi bayizamile, kodwa ayizange isebenze kubo.
Ukuba ukumamela umculo ngaphambi kokulala kuvakala ngathi yindlela enomtsalane yokulala, kukho iingcali - iingcali zomculo - ezinokukunceda usebenzise obu buchule ngempumelelo.
"Unyango lomculo kunye nophando lwalo lokulala lufumana umfutho njengenoveli, ubuthathaka benkcubeko, indleko, kunye nongenelelo olukhuselekileyo," uJoanne Loewy, umculi womculo kunye nomlawuli osisiseko weLouis Armstrong Centre of Music and Medicine kwiNtaba yeSinayi eBeth Israel eNew. York, uxelele Iindaba zeBuzzFeed. "Ingqondo yethu iyakuthanda ukuqikelelwa kwaye iyaphumelela kwiipateni. Ke, ngomculo kunye nonyango lomculo, sineendlela ezithile zokujongana nokulala ngokunceda abantu ukuba baphendule ngokukhululeka.
Ngelixa umculo ungeyondawo yamayeza amiselwe ngugqirha okanye unyango kwimiba yokulala, akufuneki ube neengxaki zokulala okanye uthambekele emculweni ukuwuzama ukuze ulale ngcono.
Kutheni umculo unceda abanye abantu ukuba balale?
Ukuphulaphula umculo yonke imini kunokunceda abantu bazive belungile kwaye babaphazamise kwiingcinezelo ezinokubangela ukuxhalaba okanye ukudandatheka. Kuyafana nasebusuku, kwaye umculo unokunceda abanye abantu balale ngokukhawuleza kwaye balale ngcono.
Ngokutsho kophononongo luka-2012 olupapashwe kwi-International Journal of Nursing Studies, abantu abadala abangama-25 abanesifo sokulala esingapheliyo abaphulaphule umculo "opholileyo" imizuzu engama-45 ngaphambi kokulala iintsuku ezine baye baphucula ukuphumla ngokubanzi, banciphisa ubuthongo kwisigaba sesibini (inqanaba elilula kwi-non -ukulala). Ukulala kwe-REM) kunye nokulala kwe-REM ixesha elide xa kuthelekiswa neqela lokulawula elingazange liphulaphule umculo. Ukulala kwe-REM kunxulunyaniswa namaphupha kunye nobuthongo obunzulu, okuyimfuneko ekusebenzeni kwengqondo, inkumbulo, ukusetyenzwa ngokweemvakalelo kunye nokufunda.
Uphononongo luka-2014 olupapashwe kwi-Journal ye-Alternative and Complementary Medicine lufumene ukufunyaniswa okufanayo kubantu abadala abancinci abanexesha elide lokulala, oku kuthetha ukuba bathatha umyinge wemizuzu eyi-10 okanye ngaphezulu ukuba balale.
Inxalenye yesizathu sokumamela umculo kunokukunceda ulale kungenxa yokuba inokwehlisa i-hormone yoxinzelelo, i-cortisol, ukukhulula ulonwabo kunye nokwaneliseka kwee-neurotransmitters ezifana ne-dopamine, kwaye i-jumpstart inkqubo yakho ye-nervous. ngokutsho kukaGqr. Michael Jaffee, umlawuli weKliniki yokulala yeNeurology kwiYunivesithi yaseFlorida.
Ukongeza, ukuphefumla kwakho kunye nesantya sentliziyo sinokungqinelaniswa nomculo ngokuhamba kwexesha. Le nto, ebizwa ngokuba yi-entrainment, ikhuthaza ukuphumla. UJaffee uxelele Iindaba zeBuzzFeed ukuba uninzi lomculo ophucula umgangatho wokulala udla ngokudlala malunga ne-60 ukuya ku-80 ukubetha ngomzuzu, ekufutshane nesantya sentliziyo sokuphumla esiqhelekileyo somntu omdala ojikeleze 60. kwi-100 beats ngomzuzu. (Umculo ukwabonisiwe ukuba unempembelelo kwiintshaba, ukuphucula indlela abatya ngayo kunye nemikhwa yokuncanca.)
Ukumamela umculo ngaphambi kokulala kunokukuphazamisa kwezinye ingxolo efana netrafikhi yangaphandle, efana noomatshini bengxolo abamhlophe. Ngokwahlukileyo kumculo, nangona kunjalo, ingxolo emhlophe (cinga ukuvuthuza abalandeli okanye unomathotholo omileyo) ikhupha izandi ezingaguqukiyo, ngaxeshanye kumaza afanayo anokuvamisa ingxolo ephakathi kunye nephazamisayo yangasemva. Abaphandi bobuthongo bahlala bejonga izandi zendalo njengemvula okanye iingxangxasi njengengxolo emhlophe ngokunjalo.
Ingxolo emhlophe ayifundelwanga kakuhle njengomculo wokulala, kodwa eyokuqala inokuba luncedo ngakumbi kwabanye abantu ngenxa yokuba ukuhambelana kwayo kunokuba kuphazamisa kakhulu kunomculo, ngokutsho kukaThomas Dickson, ingcali yomculo osebenza kwiLabhoratri ye-Empirical Musicology. kwiYunivesithi yaseNew South Wales eOstreliya. Nangona kunjalo, ingxolo emhlophe inokuba sisixhobo sokulala esincinci kubantu abasifumanayo sicaphukisa, wongeze watsho.
Iindidi zomculo ezinceda abantu balale zahluka kakhulu. (UDickson uthe uphando lwakhe lufumanise ukuba nantoni na ukusuka kumculo weklasikhi ukuya kumculo we-ambient ukuya kwiingoma ze-pop kunye neengoma zesintu zinokusebenza.) Kufuneka uzame naluphi na uhlobo lomculo olukusebenzelayo, kodwa lunokuba lungcono kuwe. khetha iingoma ezingakumbi ungakukhuthazi ukudanisa. , yiba nesandi esithambileyo kwaye ungabi namazwi.
Kwaye uya kufuna ukunqanda ukunxiba ii-headphones ngelixa ulele, utshilo uJaffee, kuba zinokubangela umonakalo wokuva okanye intloko ebuhlungu; zisenokukuthintela ekubeni ungeva iialam zokhuseleko okanye iingxaki ekhayeni lakho.
Endaweni yoko, iingcali zincoma ukudlala umculo kwisithethi esinexesha elizenzekelayo ukuze ungadlali ubusuku bonke. Oko kwathiwa, ukumamela umculo wakho kunokuba nzima ukuba wabelana ngebhedi nomntu owufumanayo uyadika. Uthethathethwano oluthile neqabane lakho lunokuba yimfuneko.
Khumbula, kufuneka ube nomonde, ulumkisa uDickson. Ngokubanzi, uphando lubonisa ukuba kuthatha malunga neeveki ezintathu ukuya kwezine zokumamela ngexesha lokulala ngexesha elinye ubusuku ngabunye ukuze umculo uphucule umgangatho wokulala.
UJaffee ucebisa ukuba umamele umculo ngexesha lasemini kuqala ukubona ukuba uyakwenza ukuphumla kunye nolonwabo olunokukunceda ukuba ulale ebusuku. (Wuphephe umculo ovuselela iimvakalelo ezinamandla, ezinokuba yingozi ekuphumleni.)
Umthamo ubalulekile. Injongo yayo nayiphi na into engaphantsi kwe-50 decibels (ngokukhwaza njengefriji ezolileyo okanye imvula ephakathi), utshilo uDickson, okanye uqale nje ngevolumu "ezolileyo kangangoko kunokwenzeka."
Nantsi imikhwa eqhelekileyo yokulala esempilweni onokuthi uyilandele:
- Ziphephe izixhobo ze-elektroniki, ukufunda, ukubukela umabonwakude, okanye ukusebenza ebhedini
- Sela i-caffeine kuphela ngaphambi kwemini
- Gcina igumbi lakho lokulala limnyama kangangoko
- Ukuzivocavoca ngaphambi kwe-14 p.m. - kungenjalo i-endorphins inokwenza kube nzima ukulala
- Lala ngexesha elifanayo busuku ngabunye, nangeempelaveki
- Gcina izilwanyana zasekhaya ngaphandle kwegumbi lakho lokulala, ngakumbi iikati
- Zama ukulala iiyure ezisixhenxe ukuya kwezilithoba ngobusuku ukuba unako (abantwana bafanele balale iiyure ezisithoba ukuya kwezili-12; iintsana zifanele zilale iiyure ezili-12 ukuya kwezili-16)
Gcina ukhumbula ukuba nawuphi na umculo ongacwangciswanga unokukwenzela okanye ungakwenzeli iqhinga. Iinkqubo zokulala ezidumileyo kunye nokuphumla njengeCalm, Headspace, kunye neBetterSleep inokuba lolona khetho lungcono; banikezela ngomculo orekhodiweyo kwangaphambili okanye bakuvumela ukuba wenze iiklip zesandi sakho.
Kwindlela eyenzelwe umntu ngakumbi, iingcali zomculo zinokukhetha okanye zenze iingoma kunye neeprothokholi ezihlangabezana neemfuno zakho ezithile.
Yintoni ingcali yomculo?
Iingcali zomculo ziqeqeshelwe ingqondo, amayeza, kunye nomculo kwaye zisebenza njengoogqirha abazimeleyo kunye noogqirha, iingcali zengqondo, ii-audiologists, oonontlalontle, kunye neengcali zempilo yokuziphatha, ukukhankanya ezimbalwa.
Kangangeminyaka, basebenzise umculo kwiindawo ezifana nezibhedlele kunye namakhaya abongikazi ukuthomalalisa abantu abadala abanesifo sengqondo esiyingozi, ukuphucula izakhono zonxibelelwano kubantwana abane-autism, kunye nokunciphisa iintlungu kwizigulana zasesibhedlele.
Iingcali zomculo zikwaphatha abantu abasenenkathazo yokulala nangona amayeza okanye unyango lokuziphatha kwengqondo, olunceda abantu batshintshe indlela abacinga ngayo ngokulala kwaye bahlakulele imikhwa enempilo yokulala.
Nabani na unokufowuna kwaye enze idinga kunye nengcali yomculo ukunyanga imiba yokulala, kodwa abantu bahlala bebhekiswa kwiingcali ngabanye oogqirha abafana noogqirha bengqondo, utshilo uLoewy, ingcali yomculo yaseNew York.
Ekuqaleni, ugqirha womculo uya "kumisela" imikhwa eluncedo yokulala, uLoewy uthe, njengokunqanda ukutya ubuncinane kwiiyure ezimbini ngaphambi kokulala. Ezinye iiseshini zichaphazela ukuba kutheni ungalali, ubuntwana bakho, unxunguphalo ebomini, imikhwa yokulala, nezinto ezithandwayo nezingathandwayo ngokubanzi xa kufikwa kwizandi ezahlukeneyo kunye nezixhobo. Isiphumo: banokwenza iingoma zesiko okanye uludwe lokudlalwayo ukwenzela wena.
Esebenzisa iprotocol yomculo wokulala ayiphulileyo, uLoewy uqala ngokudlala umculo okanye iingoma eziqhelekileyo okanye ezikhuthaza ukhuseleko ebantwini. Emva koko ususa onke amazwi, ukuba izigulane zifuna, kwaye utshintshe imitha (ukubetha kunye nemivalo). Emva koko unokusebenzisa izandi zezixhobo kwaye aphinde asebenze kwakhona isandi, ukuhambelana, kunye nomculo wokudibanisa kunye nokuphucula ukuphefumla komntu.
Ukwakhiwa kokugqibela yingqokelela eyodwa kodwa elula yezandi ezinokuqikelelwa, eziphindaphindwayo nezithuthuzelayo, "into ingqondo ijonge ukuyiphumza," utshilo uLoewy. Emva kweeseshini ezininzi zokumamela okwenyani kwimeko yeklinikhi ukubona ukuba izigulana zisabela njani kumculo, unokumisela uluhlu lokudlalwayo lokumamela ekhaya ukuqala kwisiqingatha seyure ngaphambi kokulala.
Kwabanye, olu luhlu lokudlala lunokuhlala kwi-15 ukuya kwimizuzu engama-20, kodwa kwabanye abanexhala elibukhali, umzekelo, banokuhlala malunga nemizuzu engama-40, utshilo uLoewy.
Ukanti, akukho fomula yeeseshoni zonyango okanye unyango lomculo, kuquka ubude botyelelo ngalunye; izicwangciso zonyango zinokuqala kwiinyanga ezintathu ukuya kwiminyaka emihlanu. Kuxhomekeke kuphela kwimeko eyodwa yomntu, watsho. Ngokomzekelo, umntu oneminyaka engama-60 ubudala oxhalabele unyana wakhe osandul’ ukuphelelwa ngumsebenzi usenokufuna ixesha elidana kunomntu oneminyaka engama-25 ubudala onyamekela ummelwane ongxolayo kwigumbi eliphezulu.
Ngelixa ii-apps zokulala zinokunceda abanye abantu, uLoewy akangomlandeli.
"Ndiyakholelwa kwireyithingi yomntu ngamnye kuba iiapps zicinga ukuba abantu bathanda uhlobo oluthile lomculo, oluthande ukuba luqhelekileyo kwaye luswele inkcubeko kunye notshintsho lwetempo. Andibafumani bephumla kakhulu,” utshilo uLoewy. Xa kuthelekiswa noko kunikelwa ziingcali zomculo, “kufana nomahluko phakathi kokuya kwindawo yokutyela nokuya kwindawo yokutyela yokwenyani yamaFrentshi”.
Indlela yokufumana ingcali yomculo
Ngoku kukho iingcali zomculo eziqinisekisiweyo ezingama-9, isithethi seBhodi yeSiqinisekiso soNyango loMculo uxelele Iindaba zeBuzzFeed. Kweli nani, abangama-712 9 basebenza eUnited States.
Uvavanyo luka-2019 olwenziwa yiAmerican Music Therapy Association lufumanise ukuba bangaphezulu kwesigidi abantu abafumana iinkonzo zonyango lomculo ngo-2018, ngokusekwe kwiimpendulo ezivela kwiingcali eziphantse zibe yi-3. Nangona kunjalo, akucaci ukuba bangaphi abantu abafumana unyango lomculo kwimicimbi yokulala, ngokukodwa.
Uphononongo lukwaveze ukuba umyinge womrhumo weseshini yonyango lomntu ngamnye eUnited States yi-77 yeedola ngeyure. iiseshoni zeqela zibiza malunga ne-$88 ngeyure.
Ngokuxhomekeka kwindawo ohlala kuyo, unyango lomculo yinkonzo ye-Medicare okanye ye-Medicaid ehlawulwayo. Ezinye iinkampani ze-inshurensi zabucala ezifana neBlue Cross Blue Shield, United Healthcare, Cigna kunye ne-Aetna ziya kuhlawula inkonzo, ngokutsho kwe-AMTA. Ngokuqhelekileyo, unyango lomculo, njengezinye iintlobo, lubuyiselwa xa luvunyiwe kwangaphambili kwaye "lubonwa njengonyango okanye ngokuziphatha kuyimfuneko ukufezekisa iinjongo zonyango lwesigulane," ngokutsho kombutho.
Inkonzo inokuba…
SOURCE: Uphonononga Iindaba
Ungalibazisi ukwabelana ngenqaku lethu kwiinethiwekhi zentlalo ukusinika ukomelela okuqinileyo. 🎵