Ngentloko ngelixa ulele

Umxholo

• Ukulala kubalulekile ukufundwa
• Iingcebiso ezi-8 zokulala okungcono

Hayi, andithethi "ngokufunda ubuthongo," apho umbono uthi udlala ukurekhodwa kolwazi ngelixa ulele. Akukho bungqina bokuba oku kuyasebenza.

Ngaba uyazi ukuba ingqondo yakho isebenza ngelixa ulele? Ewe, zombini ngexesha lokuphupha nokungaphuphi, ingqondo yakho idibanisa iinkumbulo zeziganeko zosuku olungaphambi koko.

Uninzi lwabantu lucinga ukuba injongo yokulala kukuphumla kwengqondo. Kodwa kukho ubungqina obucacileyo bokuba ingqondo isasebenza emsebenzini ngexesha lokulala, nokuba ingqondo ayiphuphi na. Kumashumi eminyaka eyadlulayo, abaphandi babonisa ukuba ii-neurons ezininzi zadubula kakhulu ngexesha lokulala njengaxa kuvukwa. Ezinye ii-neurons zazisebenza ngakumbi ngexesha lokulala.

Olunye uncedo lokulala lubonelela ngokudityaniswa kwememori kukuba ingqondo ayinazo zonke iziphazamiso ezenzeka ngexesha lokuvuka emini. Izinto ezininzi eziphikisanayo kunye nemisebenzi iphazamisa ukudityaniswa kwememori.

Izibonelelo ezinikezelwa ngokuba neempembelelo ezimbalwa ngexesha lokulala ziye zaqinisekiswa kwisifundo esenziwe kwilebhu yokucinga ngengqondo kaThomas Pollmacher eMunich, eJamani. Isikhuthazo sokubhaliweyo sivelisiwe kwizifundo zokungalali ngaphambi nasemva kokuqala kokulala, kunye nokucinga kwenziwa xa kuthelekiswa iimpendulo ezivusayo kwisandi esikhuthazayo kunye nabo bakumanqanaba ahlukeneyo obuthongo obungaphuphiyo. Umsebenzi weBongo ngexesha lokulala wawucinezelwa kwiindlela zokumamela kunye ne-cortex ebonakalayo, kubandakanya neminye imimandla yobuchopho edityaniswe ne-cortex ebonakalayo. Ukuncitshiswa kuphakamisa ukuba ubuthongo buyakhusela kwingqondo kwiziphumo ezivuselelayo zovuselelo lwangaphandle olunokuphazamisa ukulala. Ukuthintela iimpembelelo ezinjalo zokungenelela kufuneka ziququzelele ukudityaniswa kwememori. Olu phononongo lukwakhuthaze abaphandi ukuba bagqibe kwelokuba ukudityaniswa kwememori kwenzeka ngaphezulu kweeyure ezininzi, ubuncinci kwizifundo ezingalali kakuhle. Oko kulindelekile, kuba ukudityaniswa kwememori kuxhomekeke kubunkunkqele beprotein kunye notshintsho lomzimba kwii-synapses.

Abafundi bahlala behlisa ubuthongo ukuze bagqibezele iimfumba zomsebenzi wasekhaya kunye nokufunda. Amajoni okulwa aqeqeshelwe ukusebenza phantsi kweemeko zokulala. Kodwa ezi ndlela zokucwangcisa zinokuba yimveliso. Kwiyunivesithi yam, iiCorps zeeCadet zethu zazinesiko lokuvuselela abantu abatsha phakathi kobusuku nokubathintela ukuba balale. Injongo yayikukwenza nzima. Ngokunokwenzeka, kubenze ukuba bangakwazi ukuqhuba kakuhle esikolweni, njengoko ndibone uninzi lwabo ludlathukile. Enye indawo apho le ngxaki ivele khona ngabahlali abangakwaziyo ukulala.

Ukuphulukana nokulala kuhlazisa imisebenzi emininzi yobuchopho. Kwisifundo esinye, ukulahleka kokulala kuthoba ukubonwa okubonakalayo kunye nenkumbulo yamagama, kunye nokutshintsha kwexesha-lemihla kwafunyanwa ngexesha lokuphendula, ukuqiqa okunengqiqo, kunye nenkumbulo yamagama. Ukuzivocavoca kukwabonakala ngathi kunefuthe kuloo msebenzi wobuchopho wezinto ezingafakwanga umthambo ezihlaziyiweyo kwakamsinya kunokuba bezenzile kwimithambo. Ke, iitapile zokulala ezingalalwanga zilumke!

Abaphandi bafumanise ukuba abantu abahlala ubusuku bonke emva kokufunda nokwenza umsebenzi omtsha babonisa ukuphucuka okuncinci ekusebenzeni kwabo. Akukho sixa sokulala ngobusuku obulandelayo esinokuhlawula umrhumo othathwe ngumntu wokuqala-wobusuku bonke.

URobert Stickgold kunye noogxa bakhe eHarvard Medical School baxele ukuba abantu abafunde umsebenzi othile khange bakuphucule ukusebenza kwabo xa bevavanywa kamva ngalo olo suku kodwa baphucule emva kokulala ubusuku bonke. Ukubona ukuba ubusuku bokulala bubangele nyani na ukuphucuka, u-Stickgold waqeqesha izifundo ezingama-24 kwakumsebenzi ofanayo wokucalucalula, owawunokuchonga ukuqhelaniswa kwemivalo emithathu edibeneyo kwakhanya amashumi amathandathu omzuzwana kwikota yesine esekhohlo esezantsi kwikhompyuter. yemigca ethe tyaba. Isiqingatha sezifundo sayolala ngobo busuku, ngelixa esinye isiqingatha sasigcinwa siphaphile kude kube bubusuku besibini besifundo. Omabini la maqela avunyelwa ukuba alale kubusuku besibini nobesithathu. Ngosuku lwesine, omabini la maqela avavanywa kumsebenzi wokubandlulula. Abo balala ngobusuku bokuqala bachonge ulwazelelo oluchanekileyo lwee-diagonal bars ngokukhawuleza okukhulu kunokuba babenosuku lokuqala. Elinye iqela alibonisanga phuculo, ngaphandle kobusuku bobabini bokulala ubuthongo.

Olunye uphononongo olunyanzelisayo lwendima yokulala kwimemori yokudityaniswa lwapapashwa nguSean Drummond kunye noogxa bakhe kwiYunivesithi yaseSan Diego State nakwiDyunivesithi yaseCalifornia, eSan Diego. Badibanise ukusebenza kwememori kunye nemagnetic resonance imaging (MRI) yokufunda iziphumo zokungalali ekufundeni ngomlomo kwabantu abadala, abasempilweni. Emva kobusuku bokungalali, ukukhumbula simahla kwawa malunga nesiqingatha, kunye nohlalutyo lokucinga kwengqondo lubonisa ukunciphisa umsebenzi weoksijini wegazi kwindawo yethutyana. Nangona kunjalo, iindawo zecortex yangaphambili eyayenziwe ngexesha lokukhumbula emva kokulala okuqhelekileyo kusebenze ngakumbi emva kokuphulukana nokulala. Ngaphezulu, ii-lobes zeparietal lobes kunye neendawo ezimbini ezongezelelekileyo zecortex yangaphambili, zihlala zingasebenzi emva kokulala okuqhelekileyo, ziye zasebenza.

Kuthekani ngeqondo elincinci lokuphulukana nokulala? Uphononongo lweDyunivesithi yasePennsylvania lubonise nokuba ukulahleka kancinci kokulala kunokonakalisa imemori. Abantu babelwa ukuba balale iirejimeni zokulala ezine, ezintandathu, okanye ezisibhozo zokulala ubusuku ngabunye iiveki ezimbini kwaye kuvavanywa rhoqo ngexesha lasemini lokusebenza kwengqondo. Izifundo ezifumene iiyure ezine okanye ezintandathu zokulala zenziwe ngokungalunganga kuvavanyo lomsebenzi wobuchopho njengoko zenzile xa zigcinwa zingalali kwaphela iintsuku ezintathu ezilandelelanayo. Ke, ukutshintsha kancinci ukulala kwakho ubusuku ngabunye ngeyure okanye njalo kwakha ityala lokulala elichaphazela ingqalelo kunye nenkumbulo yokusebenza. Kwisifundo, ukwehla kwentsebenzo bekubalulekile. Into enomdla ecaleni kwesifundo yayikukuba akukho namnye kubantu abangama-48 kolu phononongo waqondayo ukuba ukusebenza kwabo kwengqondo kuye kwehla ekuphulukaneni nokulala. Njengoprofesa wekholeji, ndiyazibuza malunga nelahleko yokusebenza eqhubekayo kubafundi abafutshane-batshintsha ukulala kwabo iinyanga ngexesha.

Kukho nezifundo ezibonisa ukungalali ngaphambili ukufunda kuphazamisa imemori. Ngokusesikweni, oku kubizwa ngokuba "kukuphazamiseka okusebenzayo," kuba oko kwenzeka kwangaphambili. Isizathu sinokuhambelana noko kuchazwe nje: ingqondo eleleyo ayicingi kakuhle.

Kwesinye isifundo, abantu abadala abangama-28 abasempilweni bahlulwa baba ngamaqela amabini. Ngosuku lokuqala, elinye iqela lagcinwa liphaphile iiyure ezingama-35 ngokuthe ngqo. Abathathi-nxaxheba kwelinye iqela bachitha ubusuku bokulala obuqhelekileyo ekhaya. Ngo-6 emva kwemini. Ngosuku olulandelayo, zonke izifundo zabukela i-slideshow ye-150 yezilayidi zomhlaba, izinto, kunye nabantu ababengengabo abadumileyo. Zonke izifundo emva koko zathunyelwa ekhaya ukuba zilale kamnandi ebusuku. Ngorhatya olulandelayo zonke izifundo zithathe imibuzo yemibuzo kwizilayidi, ebe zixutywe ngokungacwangciswanga kunye nezilayidi ezitsha ezingama-75. Uvavanyo lwalukwizifundo zokuqonda ukuba ingaba babesibonile isilayidi ngasinye ngaphambili.

Ukulala kubalulekile ukufundwa

Iingcebiso ezi-8 zokulala okungcono