Yaya zurfin zurfin bacci da REM kuke Bukatar Kowane Dare?

Ba za a iya faɗi mahimmancin bacci don rayuwa mai farin ciki da lafiya ba.

saurayi baya son ya kasance tare da ni

Wataƙila ka san yadda yake ji don farka da gajiya da fuskantar rana a cikin yanayi mai kama da aljan.

Yana da tauri… da gaske wuya.





Duk da haka, duniya waje ne mai cike da mutane kuma da alama hanya ce kawai ta ci gaba - ko fasawa a wasu lokuta - shine barin mahimman lokutan bacci don samun ƙarin aiwatarwa.

Abun takaici, jikin mutum yana bukatar bacci mai inganci, na yau da kullun dan kiyaye kansa.



Mutumin da ke shan wahala na dogon lokaci, asarar bacci mai ɗorewa na iya fuskantar ƙarin matsalolin lafiyar hankali da ta jiki.

Rashin bacci na iya sa mutum m , yana shafar yanayinsu da motsin ransu, kuma yana lalata ikonsu na magance damuwa da ƙwarewar tunani mai mahimmanci .

Zai isa kuma yayi mummunan tasiri kowane bangare na rayuwar mutum.



Amma yawan bacci kuke buƙata?

Bari mu bincika…

Matakai Hudu Na Barci

Masana kimiyya sun kasafta bacci zuwa matakai guda hudu wadanda ake auna su da banbanta su ta hanyar amfani da wutan lantarki (EEG).

Sun auna ma'aunin karfin kwakwalwar kwakwalwa da kuma mitar mahalarta bacci, kuma sun hada su da wasu alamomi na ilmin halitta don taimakawa wajen tantance lokacin da hankali ke juyawa zuwa matakan bacci.

Ga abin da suka samo.

Mataki na 1 - Rashin Baccin REM mara nauyi

Mataki na 1 shi ne matakin mafi sauƙin bacci.

Ana iya farka mutum a sauƙaƙe kuma ya shiga ciki da kuma fita daga barci.

Idanu sukan yi motsi a hankali kuma aikin tsoka ma yana jinkiri.

A cikin wannan matakin ne mutane galibi ke fuskantar raunin tsoka da ba zato ba tsammani da kuma tunanin faɗuwa wanda zai iya sa su farka.

Mataki na 2 - Barcin Haske mara nauyi

Yayin da mutum ya canza sheka zuwa Mataki na 2, motsin idanunsu zai tsaya yayin da kwakwalwar kwakwalwa ke yin jinkiri sosai.

Brainwaƙwalwar cikin lokaci-lokaci zata samar da fashewa a cikin yanayin saurin igiyar kwakwalwa.

Zafin jikin mutum ya sauka kuma bugun zuciyarsa ya ragu yayin da jikinsa ke shirya kansa don shiga barci mai nauyi.

Mataki na 3 - Rashin Baccin REM mai zurfin gaske

Mataki na 3 shine matakin farko na 'Slow Wave Sleep' (SWS), ko kuma Delta bacci.

Baccin Delta ya sami suna ne daga manyan sigina masu faɗakarwa tare da saurin saurin da aka sani da raƙuman Delta.

Wadannan hawan keke suna samar da mafi natsuwa bacci na dukkan matakan.

Masu zurfin barci waɗanda ba su kai waɗannan matakan ba na iya yin bacci dukan dare tukuna ba jin nutsuwa ko fadakarwa lokacin da suka farka . Hakanan suna iya samun wahalar farawa da zarar sun fara farkawa.

Mutumin da ke cikin wannan matakin bacci zai kasance da wahalar tayarwa kuma yana iya yin bacci ta hanyar tursasawa ko ƙarar sauti har ma da wani motsi.

Mutumin da ya farka daga bacci Mataki na 3 galibi zai sami matsalolin ilimin hankali kuma yana da wahalar sauyawa zuwa yanayin farkawa.

Hakanan matakin bacci ne inda mutum zai iya fuskantar abubuwa kamar fitsarin kwance, firgitawar dare, yin bacci, ko bacci yana magana.

Wadannan halaye ana kiransu parasomnias. Suna yawan faruwa yayin lokacin da kwakwalwa ke juyawa daga rashin REM zuwa bacci REM.

Masana kimiyya a baya sun yi amannar wannan lokaci ne na nutsuwa da nutsuwa a cikin mutum mai bacci, amma wannan ya zama ba gaskiya ba.

Kwakwalwa tana da aiki sosai yayin da take kiyaye jiki da shirya shi don gobe mai zuwa.

Masana kimiyya da ke gudanar da nazarin bacci sun ƙaddara cewa mataki na 3 Delta bacci ainihin larura ne. Sun cimma wannan matsayar ne bayan sun lura cewa kwakwalwa za ta yi kokarin komawa cikin jinkirin bacci idan an katse ta a wannan matakin (duk da cewa ba koyaushe za ta ci nasara ba).

REM Barci

Mataki na ƙarshe shine REM (Rapid Eye Movement) bacci. Shine matakin da mutum yake mafarki.

Kowane mutum yana yin mafarki, kodayake bazai tuna ba ko kuma yana da matukar wahala lokacin tuna su.

Yana da sauki sosai ga mutanen da suke farka yayin bacci REM su tuna da mafarkin da sukayi.

Ya sha bamban da ilmin lissafi daga sauran matakan bacci a cikin cewa tsokoki basa motsi, numfashi baya tafiya, amma EEG yana nuna alamu kamar dai mutum yana farke.

Yawan bugun zuciyar mutum da hawan jini galibi za su ƙaru yayin da suke shiga da ci gaba ta hanyar bacci REM.

Masana kimiyya sunyi imanin cewa gurguntar tsoka yayin bacci REM na iya zama sakamakon fa'idar juyin halitta da ake nufi don kiyaye mutane daga cutar da kansu daga ayyukan da basu dace ba yayin da suke bacci.

Idanu a rufe suke, amma suna matsawa daga gefe zuwa gefe yayin da mai bacci ke fuskantar tsananin aikin kwakwalwa da mafarkin da ke faruwa a wannan matakin kawai.

Numfashin mutum na iya zama mara zurfi, sauri, da rashin tsari.

Essentialarin mahimmancin bayanan bacci (labarin ya ci gaba a ƙasa):

Tsarin Aiki na Bacci

Zagayen bacci lokaci ne da mutum zai dauka don canzawa ta matakai daban-daban na bacci, amma mutumin ba kawai ya canza daga Mataki na 1 zuwa REM ba.

Madadin haka, matsakaicin yanayin bacci yayi kama da wannan: Mataki na 1 (haske) - Mataki na 2 (haske) - Mataki na 3 (mai zurfi) - Mataki na 2 (haske) - Mataki na 1 (haske) - REM.

Mai bacci ya dawo Matsayi na 1 bayan REM kuma sake zagayowar ya sake farawa.

Yayinda dare yayi, mutum zai ɗauki lokaci mai yawa a cikin REM bacci da ɗan lokaci a Mataki na 3.

Tsarin bacci na farko zai kai kimanin minti 70 zuwa 100. Hawan keke masu zuwa zasu karu a tsayi, matsakaita mintuna 90 zuwa 120 a kowane zagaye.

Matsakaicin mai bacci zai fuskanci zagayowar bacci sau uku zuwa biyar cikin dare.

Hanya ta farko ta REM na iya zama takaice kamar minti goma, yayin da kowane zagaye na gaba zai faɗaɗa zuwa awa ɗaya.

Yaya zurfin zurfin bacci da REM da gaske kuke Bukatar Dare?

Adadin zurfin bacci da REM na matsakaiciyar balagaggu yana buƙata zai kasance kusan 20-25% na jimillar barcinsu, gwargwadon yawan sa'o'in da suke bacci.

A awanni 7, wannan na iya zama kusan minti 84 zuwa 105. A awowi 9, hakan zai iya zama kusan minti 108 zuwa 135.

Mutane na buƙatar ƙarancin barci yayin da suka tsufa, wanda zai haifar da matsakaicin matsakaicin.

Matsakaicin mutum yana buƙatar bacci na awanni 7-9 da dare. Da zarar mutum ya nitse kasa da awa 7 na bacci da dare, sai su fara fuskantar mummunan tasirin lafiyar jikinsu kuma ƙwaƙwalwar hankali .

Ta Yaya Zan San Idan Ina Samun Isasshen Barci?

Matsakaicin mutum ya zama yana iya aiki ba tare da buƙatar bacci ba a cikin kwanakin su.

Muguwar bacci yayin aiki ko tuki, buƙatar bacci na rana, jin kasala a cikin yini duka, ko zamewa yayin yin wani aiki duk alamu ne masu kyau wanda bazai yuwu samun bacci mai yawa ba.

Mutanen da ke da wahalar tashi daga barci da kuma tashi daga gado da safe ko kuma waɗanda suke yin barci a cikin ’yan mintoci kaɗan bayan sun hau kan gado su ma ba za su iya yin barci ba.

Illolin rashin hana bacci suna da yawa….

Rashin bacci na ƙara jin daɗin ciki, damar damuwa, gajiya, kasala, rashin ƙarfin garkuwar jiki, da nakasa koyo da ƙwarewar tunani.

Yana ƙara wahala yayin ma'amala da damuwa da sarrafa motsin rai, yana raunana tsarin garkuwar jiki, yana sauƙaƙa ƙarin cututtukan jiki, riba mai nauyi, ra'ayoyin ra'ayoyi da rashi.

Hakanan yana ƙara haɗarin cututtukan jiki da yawa ciki har da wasu cututtukan daji, ciwon sukari, hawan jini, da shanyewar jiki.

Mutumin da aka katse barcinsa ba zai kai ga zurfafawa ba, mafi maido da sassan aikin bacci.

Duk lokacin da mutum ya farka tsaf, kwakwalwarsa na bukatar fara zagayen gaba daya. Rushewar bacci kamar mummunan abu ne - kuma wani lokacin ma yakan zama mafi muni fiye da rashin bacci kwata-kwata.

Za'a iya fasa shi ta hanyar surutai na waje, barin talabijin ko kiɗa a kunne, yanayin zafin jiki mara dadi, dabbobin gida, yara masu farkawa, ko al'amuran lafiyar hankali waɗanda ke hana mutum isa waɗancan matakan zurfin bacci.

Ya Zanyi Idan Na Yi Barci?

Zuwa yanzu mun tattauna yadda Mataki na 3 waɗanda ba REM mai zurfin bacci ba shine mafi maidowa kuma cewa yayin da dare yayi, wannan ɓangaren zagayen bacci ya gajarta don barcin REM.

Wannan yana iya, to, lissafi don tsohuwar hikimar cewa kowane awa daya na bacci kafin tsakar dare yana da daraja biyu bayan tsakar dare.

Duk da yake ba mai gaskiya bane (an cire rabon 2: 1 daga iska mai iska), lokacin kwanciya bacci na farko yana iya zama da amfani don jin daɗin hutawa da safe.

A cikin labarin Time Magazine , Dr. Matt Walker, shugaban Labarin Bacci da Neuroimaging Lab a Jami'ar California, Berkeley, ya ba da shawarar cewa kwanciya a wani lokaci tsakanin karfe 8 na dare zuwa tsakar dare ya kamata ya ba wa kwakwalwa da jiki dukkan Mataki na 3 bacci da yake bukata.

Wannan saboda, kamar yadda labarin ya ce, 'Sauyawa daga rashin REM zuwa REM bacci yana faruwa a wasu lokuta na dare ba tare da la'akari da lokacin da zaku kwanta ba.'

Amma akwai wasu canje-canje da ba makawa game da lokacin da mutane suka fara jin gajiya. Wasu mutane da gaske sune masu safiyar safiya, yayin da wasu kuma magogi ne na dare, kuma tabbas zasu iya fuskantar wannan jin bacci a lokuta daban-daban.

Kuma lokacin kwancen mutum zai canza yayin da suka tsufa. Childrenananan yara suna buƙatar lokacin kwanciya wanda ya riga ya fi manya girma, amma da zarar sun kai shekarun koleji, wataƙila za su ga cewa ba sa gajiya har sai sun kusanci tsakar dare.

Bayan wannan zamanin, lokacin kwanciya na mutum zai zama a hankali sake.

Don haka, ee, babu matsala idan kunyi bacci. Da kyau, zaku yarda da siginonin da jikinku ya baku kuma ku sami lokacin da ya dace a tsakanin 8 na yamma da tsakar dare.

Barci muhimmin bangare ne na kiyaye lafiyar jiki da ƙwaƙwalwar mutum.

Sanya shi fifiko.

Tabbas ya cancanci ku yayin tuntuɓar likita idan kuna da wahalar yin bacci da daddare.

Nassoshi:

http://healthysleep.med.harvard.edu/healthy/science/what/sleep-patterns-rem-nrem

https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Rashin fahimta-Sleep

abin da za ku yi lokacin da mijinku ba ya son ku