Me yasa kuke yin mafarkin ban mamaki da yawa yayin keɓewa, a cewar Kwararrun Barci

Wadatacce

• Don haka, menene ke haifar da mafarkai masu haske?
• Shin melatonin zai iya ba ku mafarkai masu ban mamaki?
• Menene mafarkin ban mamaki yayin keɓe ke nufi ga lafiyar bacci?
• Bita don

Tucked tsakanin kanun labarai na coronavirus game da yadda COVID-19 ke yaduwa da hanyoyi zuwa DIY abin rufe fuska, tabbas kun lura da wani jigo na kowa a cikin abincinku na Twitter: mafarkai masu ban mamaki.

Dauki Lindsey Hein, alal misali. Mai watsa shirye-shiryen podcast da mahaifiyar hudu kwanan nan ta tweeted cewa ta yi mafarki cewa mijinta, Glenn (wanda ke aiki a fannin kudi kuma a halin yanzu yana WFH) yana ƙoƙarin ɗaukar canje-canje a gidan abincin da suke aiki a lokacin da suka fara haduwa a kwaleji fiye da shekaru goma da suka gabata. . Bayan tunawa da mafarkin, nan da nan Hein ya daura shi ga COVID-19 da tasirin sa akan ta da dangin ta, in ji ta Siffa. Kodayake ta saba aiki nesa ba kusa ba kuma aikin mijinta yana amintacce, ta ce ta ga raguwar tallafin talla, ba a ma maganar dole ne ta soke abubuwan da suka shafi shirinta. "Tare da katse rayuwar mu ta yau da kullun, ba ni da ɗan lokaci da kuzari don ba da gudummawa ga nunin na yanzu tunda ba mu da kulawar yara," in ji ta.

Mafarkin Hein ba sabon abu bane. Tana ɗaya daga cikin miliyoyin mutane waɗanda aka canza rayuwarsu ta yau da kullun, ta wata hanya ko wata, ta cutar amai da gudawa. Yayin da COVID-19 ke ci gaba da mamaye labaran labarai da ciyarwar kafofin watsa labarun, ba abin mamaki bane cewa cutar ta kuma fara shafar ayyukan barcin mutane. Mutane da yawa suna ba da rahoto a sarari, wani lokacin mafarkai masu damuwa yayin keɓewa, galibi suna da alaƙa da rashin tabbas na aiki ko damuwa gabaɗaya game da kwayar cutar kanta. Amma menene waɗannan mafarkin keɓewa nufi (idan wani abu)?

ICYDK, ilimin halin mafarkai ya kasance a cikin ƙarni, tun lokacin da Sigmund Freud ya yada ra'ayin cewa mafarki na iya zama taga a cikin tunanin da ba a sani ba, ya bayyana Brittany LeMonda, Ph.D, masanin neuropsychologist a asibitin Lenox Hill a birnin New York da kuma Northwell Health. Cibiyar Neuroscience a Babban Neck, New York. A yau, masana sukan yarda cewa yin mafarkai masu haske-har ma da mafarki mai ban tsoro na lokaci-lokaci-yana da kyau; a zahiri, kusan ana tsammanin lokacin lokutan rashin tabbas. (An danganta: Me Yasa Barci Ya Kasance Na 1 Mafi Muhimmanci Don Inganta Jiki)

LeMonda ya ce "Mun ga abubuwa iri daya bayan harin 9/11, Yaƙin Duniya na Biyu, da sauran abubuwan da suka faru na bala'i da mutane suka fuskanta a cikin tarihi," in ji LeMonda. "An yi mana bama-bamai da hotuna na ma'aikatan layin gaba a cikin kayan kariya na kai-da-yatsu (PPE) dauke da jakunkuna na jiki, kuma tare da labarai da canje-canje a cikin jadawalin da al'amuran yau da kullun, hakika hadari ne mai kyau don samun haske sosai kuma mafarki mai ban tsoro da mafarki mai ban tsoro."

Labari mai dadi: Samun mafarkai bayyanannu ba lallai bane abu ne "mara kyau" (ƙari akan hakan a cikin ɗan ƙarami). Duk da haka, yana da fa'ida don son samun kulawa a kai, musamman idan mafarkinka yana haifar da damuwa a cikin rayuwar yau da kullun.

Ga abin da masana za su ce game da mafarkan keɓe masu ban mamaki, da kuma yadda za ku iya tabbatar da cewa kuna samun sauran abubuwan da kuke buƙata a cikin cutar ta COVID-19.

Don haka, menene ke haifar da mafarkai masu haske?

Mafi mafarkin mafarki yawanci yana faruwa yayin saurin motsi ido (REM), mataki na uku a cikin sake zagayowar baccin ku, in ji LeMonda. A cikin matakan sake zagayowar bacci biyu na farko, aikin kwakwalwar ku, bugun zuciyar ku, da numfashi suna fara sannu a hankali daga matakan farkawa, yayin da jiki na jiki shima yana shakatawa. Amma lokacin da kuka isa barcin REM, aikin kwakwalwar ku da bugun zuciyar ku na sake dawowa yayin da yawancin tsokar ku ke raguwa ko raguwa cikin nutsuwa, in ji LeMonda. Matakan barci na REM yawanci suna ɗaukar mintuna 90 zuwa 110 kowannensu, yana ba da damar kwakwalwa ba kawai yin mafarki sosai ba amma kuma sarrafa da adana bayanai cikin dare yayin da yanayin bacci ya sake maimaitawa (jikin ku yakan wuce kusan zagaye huɗu ko biyar a cikin dare ɗaya). , ta bayyana.

Don haka, ka'idar daya bayan haɓakar mafarkai masu haske yayin keɓe shine haɓakar barcin REM, in ji LeMonda. Tun da yawancin ayyukan yau da kullun na mutane sun canza gaba ɗaya sakamakon cutar ta COVID-19, wasu mutane suna yin barci a lokuta daban-daban, ko ma barci fiye da yadda suke yi. Idan ka su ne yawan yin barci, hakan na iya nufin kai ma kuna yin mafarki sosai saboda, yayin da hawan barci ke maimaita dare, adadin barcin REM a kowane zagaye yana ƙaruwa, in ji LeMonda. Yawan baccin REM da kuke samu, mafi kusantar shine kuna yin mafarki akai -akai kuma yawan mafarkin da kuke yi, mafi kusantar shine zaku tuna da su da safe, in ji LeMonda. (Mai Alaƙa: Shin Samun isasshen Barcin REM yana da mahimmanci?)

Amma ko da kuna ba da gaske samun ƙarin bacci a kwanakin nan, mafarkin ku na keɓewa na iya samun kyakkyawan daji, godiya ga sabon abu da ake kira REM rebound. Wannan yana nufin ƙara mita da zurfin barcin REM da ke faruwa bayan lokutan bacci ko rashin bacci, in ji LeMonda. Ainihin ra'ayin shi ne cewa lokacin da ba ku yin barci mai kyau akai-akai, kwakwalwar ku tana ƙoƙarin zurfafa zurfi cikin barcin REM a wasu lokatai da kuke so. su ne sarrafawa don samun nutsuwa mai kyau. Wani lokaci ana kiranta "bashin mafarki," sake dawowa REM yana shafar waɗanda ke lalata tsarin bacci koyaushe ta wata hanya, in ji Roy Raymann, Ph.D, babban tayin kimiyya a SleepScore Labs.

Shin melatonin zai iya ba ku mafarkai masu ban mamaki?

Mutane da yawa suna jujjuyawa kayan taimako na bacci ko kari kamar melatonin lokacin magance rashin bacci da sauran matsalolin bacci. ICYDK, melatonin shine ainihin hormone wanda ke faruwa a zahiri cikin jiki don taimakawa daidaita tsarin bacci.

Labari mai dadi shine shan melatonin da wuri da yamma (kuma tare da jagora daga likitan ku) zai iya taimakawa wajen inganta yanayin barci, in ji LeMonda. Bugu da ƙari, tunda bacci mai daɗi yana ƙarfafa tsarin garkuwar jikin ku, shan melatonin na iya kasancewa hanya ce mai kyau don kasancewa cikin koshin lafiya yayin bala'in COVID-19.

Wancan ya ce, akwai wani abu mai “yawa” idan ya zo ga melatonin, in ji LeMonda. Idan aka sha da rana, da daddare da yawa, ko kuma da yawa, abubuwan da ake amfani da su na melatonin na iya yin illa ga ingancin barcin ku, in ji ta. Me ya sa? Bugu da ƙari, duk yana dawowa cikin barcin REM. Wani adadin da bai dace ba na melatonin, ko hakan yana nufin yawan kari ko ɗaukar shi a lokacin da bai dace ba, na iya haɓaka adadin baccin REM -wanda ke nufin mafarkai masu yawa. Amma, mafarkai a gefe, jikin ku bukatu waɗancan, matakan bacci ba REM ba don tabbatar da an huta da ku, in ji LeMonda. (Mai alaƙa: Shin Barci yana da Kyau ga lafiyar ku?)

Bugu da ƙari, tun da jikinka ya riga ya samar da melatonin da kansa, ba ka so ka zubar da jini na circadian rhythm na jikinka (wanda aka sani da agogon ciki wanda ke kiyaye ka a kan sake zagayowar barci na sa'o'i 24) ta hanyar shan kashi mara kyau na kari, yayi bayanin LeMonda. Menene ƙari, idan kun dogara da melatonin azaman al'ada na yau da kullun, yana yiwuwa jikinku ya haɓaka haƙuri, yana jagorantar ku da buƙata Kara melatonin don samun damar yin barci, in ji ta.

Layin ƙasa: Taɓa tushe tare da doc ɗin ku kafin gabatar da ƙarin melatonin a cikin aikin ku, in ji LeMonda.

Menene mafarkin ban mamaki yayin keɓe ke nufi ga lafiyar bacci?

Mafarkai masu haske ba lallai ba ne "mara kyau" a gare ku ko lafiyar barcinku. Abu mafi mahimmanci shine kiyaye tsarin bacci na yau da kullun ba tare da la'akari da samun aƙalla sa'o'i bakwai na rufe ido da dare ba, in ji LeMonda.

Shawarwarin ta: Yi amfani da gadon ku kawai don bacci da jima'i (ma'ana tsarin ku na WFH ya kamata, ya dace, kada ku kasance cikin ɗakin kwana), ku guji kallon wayar ku yayin da kuke kan gado (musamman labarai masu firgitarwa ko wasu kafofin watsa labarai), da fita don karanta littafi akan ƙaramin haske kafin bacci. Samun motsa jiki na yau da kullun da guje wa maganin kafeyin da rana kuma na iya ba da gudummawa ga ƙarin kwanciyar hankali, in ji LeMonda. "Bugu da ƙari, yin abu ɗaya kafin kwanciya kowane dare, ko yin wanka ko shawa, shan shayi na chamomile, ko yin zaman tunani mai sauri, na iya taimakawa horar da jikin ku don shiga wannan lokacin bacci," in ji ta. (Ga yadda zaku iya cin abinci don mafi kyawun bacci, shima.)

Wancan ya ce, mafarkin ma wani lokaci yana iya jawo hankali ga hanyoyin damuwa da ba a warware su ba, waɗanda ba ku san yadda za ku jimre da rana ba, in ji LeMonda. Ta ba da shawarar raba mafarkinku tare da abokai, dangi, ko ma mai ilimin hanyoyin kwantar da hankali. Yawancin likitocin hauka da masana ilimin halayyar dan adam suna ba da zaman lafiya ta wayar tarho a cikin cutar amai da gudawa, don haka idan kuna fuskantar matsananciyar canje-canje a yanayi sakamakon mafarkinku (ko wasu batutuwan da suka shafi bacci), LeMonda ya ba da shawarar neman taimakon ƙwararru. (Ga yadda ake nemo muku mafi kyawun mai ilimin hanyoyin kwantar da hankali.)

"A ƙarshen rana, saboda bacci yana da alaƙa da rigakafi da kumburi, yana da mahimmanci mu yi ƙoƙarin samun bacci mai kyau da kwanciyar hankali kamar yadda za mu iya a cikin waɗannan lokutan," in ji ta. "Har zuwa wani mataki, muna da iko kan ko muna samun COVID-19 ta hanyar nisantar da jama'a da kuma kiyaye kanmu lafiya, don haka muna iya jin ƙarfin cewa hanyoyi da yawa don yaƙar wannan cutar suna cikin ikonmu."

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