Duk abin da za a Sani Game da Matakai 5 na Barci

Wadatacce

• Matakan bacci
• Mataki na 1
• Mataki na 2
• Matakai 3 & 4
• Mataki na 5: REM barci
• Bayani game da bacci
• Rikicin bacci
• Rashin bacci
• Barcin bacci
• Ciwon kafa mara natsuwa
• Canjin aiki
• Narcolepsy
• Nasihu don samun ingantaccen bacci
• Layin kasa

Ba asiri ba ne cewa bacci ɗayan mahimman ayyuka ne don ƙoshin lafiya. Lokacin da muke barci, jikinmu yakan ɗauki lokaci zuwa:

• gyara tsokoki
• girma ƙasusuwa
• sarrafa hormones
• raba tunanin

Akwai matakai guda hudu na bacci, wanda ya kunshi duka REM da wanda ba REM ba, wanda muke zagayawa kowane dare.

A cikin wannan labarin, zamu bincika waɗannan matakan bacci, tattauna matsalolin bacci, da nasihu don samun ingantaccen bacci.

Matakan bacci

Barci iri biyu ne: REM - ko saurin motsi ido - bacci da wanda ba REM ba. Baccin da ba REM yana da matakai da yawa, yayin da REM bacci kawai mataki ne ɗaya.

Mataki na 1

Wannan matakin na bacci ba REM yana faruwa ne lokacin da kuka fara bacci kuma gaba ɗaya yana onlyan mintoci kaɗan.

A lokacin wannan matakin:

• bugun zuciya da numfashi a hankali
• tsokoki sun fara shakatawa
• kuna samar da haruffa da kwakwalwa

Mataki na 2

Wannan matakin na gaba na rashin bacci ba REM lokaci ne na bacci mai sauƙi kafin shiga bacci mai nauyi, kuma yana ɗaukar kimanin minti 25.

A lokacin wannan matakin:

• bugun zuciya da numfashi suna rage gudu
• babu motsin ido
• zafin jiki ya sauka
• ƙwaƙwalwar ƙwaƙwalwar tana ta ƙaruwa sama da ƙasa, tana haifar da “sandar bacci”

Matakai 3 & 4

Wadannan matakan karshe na rashin bacci mai REM sune matakan bacci mai zurfi. Mataki na uku da hudu an san su da jinkirin kalami, ko Delta, barci. Jikin ku yana yin ayyuka masu mahimmanci na inganta lafiya a waɗannan matakan ƙarshe waɗanda ba REM ba.

A lokacin waɗannan matakan:

• tashin hankali daga barci yana da wahala
• bugun zuciya da numfashi suna cikin saurin su
• babu motsin ido
• jiki a sanyaye yake
• Delta kwakwalwa raƙuman ruwa suna nan
• gyaran nama da ci gaba, kuma sabunta halitta yana faruwa
• garkuwar jiki na ƙarfafa

Mataki na 5: REM barci

Matakin motsa ido da sauri yana faruwa kusan minti 90 bayan kun yi barci, kuma shine farkon matakin “mafarki” na bacci. REM barci yana ɗaukar kusan minti 10 a farkon lokaci, yana ƙaruwa tare da kowane zagaye na REM. Zagayen karshe na bacci REM yawanci yakan ɗauki tsawan mintuna 60.

A lokacin wannan matakin:

• motsin ido ya zama da sauri
• numfashi da bugun zuciya suna ƙaruwa
• ƙwayoyin hannu sun zama naƙas na ɗan lokaci, amma ƙyalli na iya faruwa
• aikin kwakwalwa yana ƙaruwa sosai

Lokacin da kake bacci da dare, zaka zagaya duk waɗannan matakan bacci sau da yawa - kusan kowane minti 90 ko makamancin haka.

Bayani game da bacci

Ga wani abu mai mahimmanci ga lafiyarmu da lafiyarmu, har yanzu akwai abubuwa da yawa da bamu sani ba game da bacci. Koyaya, anan akwai abubuwa bakwai masu ban sha'awa waɗanda muke yi sani:

1. Beingsan Adam suna ciyar da 1/3 na rayukansu suna bacci, yayin da kuliyoyi suke kashe kusan 2/3 nasu suna bacci. Sauran dabbobi, kamar su koalas da jemage, suna iya yin barci har na awowi 22 a rana.
2. Yaran da aka haifa suna buƙatar barcin awa 14 zuwa 17 a kowace rana, yayin da matasa ke buƙatar kimanin awa 8 zuwa 10 kowane dare. Yawancin manya suna buƙatar barcin awa 7 zuwa 9.
3. Rashin bacci na iya yin mummunan tasiri ga lafiyar jiki. Koda da awanni 72 ba tare da bacci ba na iya haifar da sauyin yanayi, wahalar aiki, da sauya tsinkaye.
4. Matakan makamashi suna tsomawa sau biyu a rana daban: 2:00 na safe da 2:00 na rana. Wannan yana bayanin gajiyar bayan abincin rana da wasu mutane ke ji yayin tsakiyar rana.
5. Mafarki na iya bayyana a launi ko gaba ɗaya a cikin ruwan toka. Fromaya daga 2008 ya gano cewa samun dama ga gidan talabijin na baƙar fata da fari yana da tasiri kan launin mafarkin mutum.
6. Tsayi mafi tsayi na iya samun mummunan tasiri ga ƙimar bacci. A cewar, wannan na iya zama saboda rage adadin jinkirin raƙumi (zurfin) barci.
7. Kodayake har yanzu akwai sauran abubuwa da yawa don koyo game da bacci, babban abin da muka sani shi ne cewa bacci yana da mahimmanci ga lafiyar lafiya kamar abinci da motsa jiki.

Rikicin bacci

Dangane da Sungiyar Barcin Amurka, kusan manya miliyan 50 zuwa 70 a Amurka suna da matsalar bacci. Rikicin bacci na iya yin mummunan tasiri a kan ingancin bacci, wanda kuma hakan na iya haifar da wasu matsalolin lafiya. A ƙasa, zaku sami wasu daga cikin cututtukan bacci da aka fi sani da yadda ake magance su.

Rashin bacci

Rashin barci wani yanayi ne na bacci mai ɗorewa wanda ke tattare da wahalar bacci. Wasu mutane suna da matsalar yin bacci, wasu kuma ba sa iya yin barci, kuma wasu suna da matsala da su duka. Rashin bacci yakan haifar da yawan bacci da rana da gajiya.

Fahimtar halayyar halayyar hankali (CBT) shine magani na farko don rashin bacci. Hakanan za'a iya haɗa CBT da magungunan bacci, waɗanda zasu iya taimakawa mutane suyi bacci kuma suyi bacci. Ga wasu mutane, inganta tsabtar bacci na iya taimakawa.

Barcin bacci

Barcin barcin mai cutarwa wani yanayi ne wanda jiki yakan daina numfashi yayin bacci. Waɗannan lokutan rashin numfashi, ana kiransu apnea, suna faruwa ne saboda hanyoyin iska na maƙogwaro sun zama kunkuntar da ba za ta ba da izinin iska ba. Kamar rashin bacci, wannan yanayin na iya shafar ingancin bacci.

Layi na farko na jiyya don barcin bacci shine mai ci gaba mai inganci na iska (CPAP). CPAP din yana kirkirar isasshen iska don bawa mutum mai bacci damar yin numfashi da kyau yayin bacci. Idan CPAP ba ta taimaka ba, matsin lamba na iska mai ƙarfi (BiPAP ko BPAP) shine zaɓi na gaba. A cikin yanayi mai tsanani, tiyata na iya zama dole.

Ciwon kafa mara natsuwa

Ciwon ƙafa mara natsuwa (RLS) cuta ce ta jijiyoyin jiki da ke haifar da jin daɗi a cikin ƙafafu, wanda sau da yawa yakan bayyana yayin hutawa ko ƙoƙarin barci. Mutanen da ke da RLS galibi suna da matsala wajen samun isasshen barci saboda alamun su.

Wasu magunguna, kamar su taimakon bacci da masu ɗauke da cutar, ana iya sanya su don taimakawa sarrafa alamun RLS. Yin kyakkyawan tsabtace bacci na iya taimakawa shakatawar jiki kafin kwanciya da sauƙin yin bacci.

Canjin aiki

Rashin aikin aiki shine yanayin da yake shafar waɗanda suke aiki ba tare da jadawalin 9 zuwa 5 na yau da kullun ba. Wannan rikicewar na iya haifar da rashin daidaituwa a cikin yanayin kewayawar yanayi, ko zagayowar bacci-bacci. Mutanen da ke cikin wannan cuta suna cikin haɗari mafi girma don ƙara yawan bacci da rana da al'amuran kiwon lafiya.

Jiyya don rikicewar aikin motsa jiki ya haɗa da yin bacci sau da yawa, guje wa abubuwan kara kuzari, da rage adadin awannin da aka yi aiki, duk waɗannan na iya taimakawa wajen inganta ƙimar bacci mai kyau. Ga mutanen da suke bacci da rana, hakanan zai iya taimakawa wajen amfani da kayan aikin hana haske kamar tabarau ko labule.

Narcolepsy

Narcolepsy cuta ce ta tsarin juyayi wanda ke haifar da matsanancin bacci da "harin bacci", ko kuma yawan bacci. Narcolepsy kuma yana haifar da cataplexy, wanda kwatsam, faɗuwa ta jiki sanadiyyar asarar sarrafa tsoka. Mutanen da ke da narcolepsy galibi suna fuskantar matsi mai yawa a cikin rayuwar su ta yau da kullun.

Ana amfani da magunguna kamar abubuwan kara kuzari da SSRI don magance alamun narcolepsy. Magungunan cikin gida, kamar guje wa abubuwan kara kuzari da motsa jiki a kai a kai, na iya taimakawa wajen inganta bacci mai ƙoshin lafiya.Canje-canje na rayuwa, kamar guje wa wasu ayyuka da yin masauki, suna da mahimmanci don taimakawa iyakance raunin da ya faru.

Nasihu don samun ingantaccen bacci

Yin kyakkyawan tsabtace bacci shine mafi kyawun hanyar samun ingantaccen bacci da daddare. Anan akwai wasu hanyoyi da zaku inganta lafiyar bacci:

• Ku ciyar lokaci a waje da rana yayin rana. Fitar da jikinka zuwa hasken rana yayin yini na iya taimakawa wajen kiyaye lafiyayyen juyayyar iska.
• Motsa jiki ko motsa jikinka cikin yini. Samun motsa jiki a kalla ko motsa jiki a kowace rana babbar hanya ce don inganta ingancin bacci.
• Iyakance lokacin baccinka bai wuce minti 30 ba. Duk da yake akwai fa'idodi ga yin bacci, idan ka yi bacci na fiye da minti 30, zai iya barin ka a fadake sosai lokacin da lokacin kwanciya ya yi.
• Guji abubuwan kara kuzari da wasu abinci kafin kwanciya. Caffeine, nicotine, ko giya kafin bacci na iya dakatar da barcin ku, haka kuma abincin da ke haifar da rashin narkewar abinci ko ɓacin rai.
• Iyakance lokacin aikin allo awa daya kafin bacci. Talabijan, wayoyi, da wasu kayan lantarki suna fitar da shudi mai haske, wanda zai iya dakatar da homonin da zai taimaka maka yin bacci.
• Irƙiri yanayi mai kyau na ɗakin kwana. Zuba jari a cikin katifa mai kyau, matashin kai, da bargo, da sauran kayan bacci, na iya taimaka muku yin bacci mai kyau.

Hada wadannan nasihu a hankali kan lokaci na iya inganta ingancin bacci. Koyaya, idan har yanzu kuna fuskantar matsalar faduwa ko yin bacci, yana iya zama lokaci don ziyarci likita don tattauna ƙarin zaɓuɓɓuka.

Layin kasa

Jikinku yana zagaya matakai biyar na bacci kowane dare: matakai huɗu na bacci marar REM da kuma mataki ɗaya na bacci REM. A lokacin waɗannan hawan bacci, numfashinmu, bugun zuciyarmu, tsokoki, da raƙuman ƙwaƙwalwarmu duk ana shafar su daban.

Samun wadataccen bacci na da mahimmanci ga ayyukan inganta lafiya kamar narkewa, ci gaba, da ƙwaƙwalwa. Wasu rikicewar bacci, kamar rashin bacci, na iya haifar da ƙarancin bacci da wahalar aiki cikin yini.

Mafi kyawun abin da zaka iya yi don haɓaka ƙarancin barcinka shine magance duk wasu lamuran da ke ƙasa da kuma aiki kan tsabtar bacci.