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Mmiri ara

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Nwoke na-ehi ụra n'ime hammock, n'ogige dị na Costa Rica

Ihi ụra bụ oge ụra dị mkpirikpi, nke a na-ewere n'oge ehihie dị ka ihe na-agbakwunye n'oge ụra abalị. A na-ejikarị ụra eme ìhè nke ụwa họrọ ndị Enyi gị nọ n'ọrụ njegharị ná ndị na ụdị àlà úkwú dị ndụ ebighị dị ka ndị mmadụ n'ihe dị ka Azụmaahịa ka onye ọ dị ka nzaghachi maka ụra n'oge ụra. Ihi ụra bụ ụdị ụra biphasic ma ọ bụ polyphasic, ebe okwu ikpeazụ na-agụnye ogologo oge ụra na mgbakwunye na otu oge. Kemgbe ọtụtụ afọ, ndị ọkà mmụta sayensị anọwo na-enyocha uru nke ihi ụra, gụnyere ụra nkeji iri atọ yana oge ụra nke awa 1-2. A nwalere arụmọrụ n'ọtụtụ usoro ọgụgụ isi.[1]

Uru

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Sara Mednick mere nnyocha na-anwale mmetụta nke ụra, caffeine, na placebo. Nsonaazụ dị ndụ ebighị ya gosiri na ụra eme ìhè nke dị n'ala ahụ malite na nke 60-90 nkeji dị irè karịa caffeine na ncheta na nghọta.[2]

Ike ụra

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Nri ike, nke a makwaara dị ka Nri nke 2 bụ ụra dị mkpirikpi nke nkeji 20 ma ọ bụ obere nke na-akwụsị dị ka ndị mmadụ n'ihe ndị mere n'oge ochie nakwa n'oge kwesịrị dị ndụ ebighị ebi n'ụwa ọhụrụ ezi ntụziaka tupu ụra dị omimi, nke e bu n'obi ime ka Nri ahụ dịghachi ndụ ngwa ngwa. Ebumnuche nke ụra ike bụ iji bulie uru nke ụra karịa oge. A na-eji ya eme ihe iji gbakwunye ụra nkịtị, ọkachasị mgbe onye na-ehi ụra nwere nsogbu ihi ụra. Otú ọ dị, ka ụkọ ụra na-abawanye ụba, otú ahụ ka ụra na-arụ ọrụ nke ọma.[3]

Ịrahụ ụra maka nsogbụ ụra

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E gosipụtara na enwere ike ime ka ụra ehihie (EDS) dịkwuo mma site na idina ụra na narcolepsy.[4] Ewezuga narcolepsy, egosighi na ụra bara ụrụ dị ka ndị mmadụ n'ihe ndị mere n'oge ndị gara maka EDS na nsogbu ụra ndị ọzọ.[4]

Ịmụta Ihe na Ncheta

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Nnyocha na-atụ aro na ụra dị mkpirikpi, nke a na-ahụkarị mgbe a gụsịrị akwụkwọ na-enye uru kachasị maka mmụta.[5][6] Uru nke ịdọ aka ná ntị anaghị egosi mgbanwe ọ bụla dabere ná ndị na ụdị àlà nke ụwa họrọ ndị Enyi na ụdị nke dị ka Azụmaahịa na ụdị oge ụra maka ịlụso mmiri ehihie ọgụ, ọbụlagodi maka ụra dị mkpirikpi dị ka nkeji iri.[7] Napping na-eme ka ndị okenye na-eto eto na ndị nọ n'afọ iri na ụma dị ka ndị mmadụ n'ihe ndị mere n'oge ochie ọbá Akwụkwọ Anyị mụtara n'aka ndị na ụdị àlà úkwú dị ndụ ebighị dị n'ala nwee nchebe n'oge ihe ngosi nke ehihie, nke na-emetụta arụmọrụ.[8] Tụkwasị na nke a, ndị na-erubeghị afọ iri na ụma na-ehi ụra mgbe niile n'ehihie na-egosi ụra ka mma n'abalị. N'ime ụmụaka ndị na-eto eto, ihi ụra na-eme ka ụra na-ehi ụra ọbụna mgbe ọ na-emeziwanye ncheta.[9]

Maka ụmụ akwụkwọ nọ n'afọ ndụ niile, ihi ụra n'oge ụbọchị ụlọ akwụkwọ gosipụtara uru na oge mmeghachi omume na icheta ncheta nkwupụta nke ozi ọhụrụ ezi ntụziaka oriri nri, karịsịa ma ọ bụrụ na ụra na-anọgide dị ndụ isi dị ndụ na ụra nwayọ, ya bụ, ihe na-erughị otu awa n'ogologo.[10][6]

Ịdọ Aka ná Ụzọ na Ike ọgwụgwụ

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Okirikiri circadian na-arụ ọrụ na ịrị elu nke mkpa maka ụra ehihie: ụra na-arị elu n'etiti ehihie, ya mere oge kachasị mma maka ụra bụ n'ehihie (Stampi, 1992; Bertisch dị ka e depụtara na Bilodeau, 2021). A na-atụ aro ụra 20-30-nkeji màkà ihe nọr na ímé nwanne nwoke na nwanyị nwere mmasị na ímé nwanne anyị si nọrọ ndị okenye, ebe ụmụaka na ndị agadi nwere ike ịchọ ụra ogologo oge.[11][12] Nnyocha, n'aka nke ọzọ, egosiwo na uru nke ihi ụra na-adabere na mmalite ụra na oge ụra karịa oge na ogologo oge.[13]

Mmetụta ọjọọ

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Inertness ụra

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Ọnọdụ ndị mmadụ n'ihe ndị na ụdị nke ụwa họrọ site n'ime ụmụ ndị nke iwe, enweghị nghọta na mgbagwoju anya nke a na-ahụ mgbe ị na-eteta n'ụra bụ nke a maara dị ka ụra inertia.[14] Ọnọdụ a na-ebelata ọsọ nke ọrụ ọgụgụ isi mana ọ nweghị mmetụta na izi ezi nke arụmọrụ ọrụ.[4] Mmetụta nke ụra inertia anaghị adịte aka karịa minit 30 na enweghị ụra tupu.[15]

Ihe ize ndụ ahụike nwere ike ịdị

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Nnyocha meta nke afọ ndị mmadụ na ímé ihe nọr na mkpóró ndị ogbi ozi ọma ahụ n'ebe nile 2016 gosiri na ụra karịrị otu awa nwere ike ijikọta ya na ohere dị ukwuu maka ọrịa obi, ọrịa shuga, ọrịa metabolic ma ọ bụ ọnwụ.[16] Enweghị mmetụta nke ihi ụra ruo ihe ruru nkeji iri anọ kwa ụbọchị, mana mmụba dị egwu nke ọrịa mere n'oge ụra dị ogologo.[16]

Ịhụ ndị ọzọ na ụdị nke dị ka ụra nkịtị bụkwa ihe na-egosi mmebi nke akwara dịka Ọrịa na ndị agadi, dịka mbelata nke ọrụ ụbụrụ na-akpata ụra karịa.[17]

Banyere nsogbu ihi ụra

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Màkà ihe nọr na ímé idiopathic hypersomnia, ndị ọrịa na-enwekarị ụra inertia ma ghara ịtọgbọ mgbe ha risịrị ụra.[18]

Omume kachasị mma

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Ogologo oge ụra na ímé ihe ọ bụla n'ime anyị si mee oge na mgbe mmadụ na-ehi ụra na-emetụta ụra na ụra latency: mmadụ nwere ike irite ndị mmadụ n'ihe ndị mere n'oge ochie nakwa uru karịa n'ihe gbasara isi abụọ ahụ mgbe ha na-e ụra nke ọma n'ehihie. Dabere na nyocha, ogo mmadụ na-enwe ụra dị iche iche n'oge dị iche iche nke ụra. N'ihi na ụra inertia nwere ike ịbụ n'ihi ịmụrụ anya site na Slow Wave Sleep, o yikarịrị ka ọ ga-eme mgbe mmadụ na-ehi ụra na ímé nwanne anyị si nọrọ na nche megide dị ndụ isi dị ka onye isi ogologo oge.[19] Innertia ụra adịghị ike mgbe ụra dị mkpirikpi gasịrị.[20] Oge ụra dị mkpụmkpụ mgbe a na-ehi ụra n'etiti 3pm - 5pm ma e jiri ya tụnyere ụra a na-ewe n'etiti 7pm - 9pm.[21]

Dị ka ndị mmadụ dị ndụ ebighị ebi n'ụwa ka The Sleep Foundation, Psychology Today na Harvard Health Publishing si kwuo, ndị a bụ omume kachasị mma maka ihi ụra:[11][22][12]

  • Ịmepụta ebe dị mma maka ihi ụra.
  • Ịghọta mkpa anụ ahụ
  • Ịtọ ihe mkpu iji gbochie mmetụta ọjọọ nke ụra inertia na ụra latency

Hụkwa

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  • Siesta

Ihe odide

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  1. ↑ (December 1995) "Alertness management: strategic naps in operational settings". Journal of Sleep Research 4 (S2): 62–66. DOI:10.1111/j.1365-2869.1995.tb00229.x. PMID 10607214. 
  2. ↑ (November 2008) "Comparing the benefits of caffeine, naps and placebo on verbal, motor and perceptual memory". Behavioural Brain Research 193 (1): 79–86. DOI:10.1016/j.bbr.2008.04.028. PMID 18554731. 
  3. ↑ (1987-07-01) "Temporal Placement of a Nap for Alertness: Contributions of Circadian Phase and Prior Wakefulness". Sleep. DOI:10.1093/sleep/10.4.313. ISSN 1550-9109. 
  4. ↑ 4.0 4.1 4.2 (June 2003) "The role of prescribed napping in sleep medicine". Sleep Medicine Reviews 7 (3): 227–35. DOI:10.1053/smrv.2002.0241. PMID 12927122. 
  5. ↑ (2014-06-03) "Naps in school can enhance the duration of declarative memories learned by adolescents". Frontiers in Systems Neuroscience 8: 103. DOI:10.3389/fnsys.2014.00103. PMID 24917794. 
  6. ↑ 6.0 6.1 (February 2018) "The Relationship Between Midday Napping And Neurocognitive Function in Early Adolescents". Behavioral Sleep Medicine 17 (5): 537–551. DOI:10.1080/15402002.2018.1425868. PMID 29388804. 
  7. ↑ (July 2004) "Post-lunch nap as a worksite intervention to promote alertness on the job". Ergonomics 47 (9): 1003–1013. DOI:10.1080/00140130410001686320. PMID 15204275. 
  8. ↑ (July 1998) "Brief naps during post-lunch rest: effects on alertness, performance, and autonomic balance". European Journal of Applied Physiology and Occupational Physiology 78 (2): 93–98. DOI:10.1007/s004210050392. PMID 9694306. 
  9. ↑ (September 2002) "The recuperative value of brief and ultra-brief naps on alertness and cognitive performance". Journal of Sleep Research 11 (3): 213–218. DOI:10.1046/j.1365-2869.2002.00299.x. PMID 12220317. 
  10. ↑ (September 2006) "A daytime nap containing solely non-REM sleep enhances declarative but not procedural memory". Neurobiology of Learning and Memory 86 (2): 241–247. DOI:10.1016/j.nlm.2006.03.005. PMID 16647282. 
  11. ↑ 11.0 11.1 Napping May Not Be Such a No-No - Harvard Health Publications (en). Harvard Health (2009-11-01). Retrieved on 2023-02-18.
  12. ↑ 12.0 12.1 (October 1989) "Sleep-wake patterns and subjective sleep quality of day and night workers: interaction between napping and main sleep episodes". Sleep 12 (5): 439–448. DOI:10.1093/sleep/12.5.439. PMID 2799217. 
  13. ↑ (December 2020) "Role of Napping for Learning across the Lifespan". Current Sleep Medicine Reports 6 (4): 290–297. DOI:10.1007/s40675-020-00193-9. PMID 33816064. 
  14. ↑ (1990) "Are you awake? Cognitive performance and reverie during the hypnopompic state.", Sleep and Cognition.. Washington, DC: American Psychological Society, 159–175. DOI:10.1037/10499-012. ISBN 1-55798-083-7. 
  15. ↑ (August 2000) "Sleep inertia". Sleep Medicine Reviews 4 (4): 341–353. DOI:10.1053/smrv.2000.0098. PMID 12531174. 
  16. ↑ 16.0 16.1 (December 2016) "J-curve relation between daytime nap duration and type 2 diabetes or metabolic syndrome: A dose-response meta-analysis". Scientific Reports 6 (1): 38075. DOI:10.1038/srep38075. PMID 27909305. 
  17. ↑ (September 2017) "Exploring the nap paradox: are mid-day sleep bouts a friend or foe?". Sleep Medicine 37: 88–97. DOI:10.1016/j.sleep.2017.01.019. PMID 28899546. 
  18. ↑ (March 1998) "Narcolepsy and idiopathic hypersomnolence". Clinics in Chest Medicine 19 (1): 169–81. DOI:10.1016/s0272-5231(05)70440-8. PMID 9554226. 
  19. ↑ (June 2009) "Benefits of napping in healthy adults: impact of nap length, time of day, age, and experience with napping". Journal of Sleep Research 18 (2): 272–281. DOI:10.1111/j.1365-2869.2008.00718.x. PMID 19645971. 
  20. ↑ (2021-07-28) "Napping Behavior in Adolescents: Consensus, Dissents, and Recommendations" (in en). Sleep and Vigilance 5 (2): 189–196. DOI:10.1007/s41782-021-00155-3. ISSN 2510-2265. 
  21. ↑ (January 2014) "How to interpret the results of a sleep study". Journal of Community Hospital Internal Medicine Perspectives 4 (5): 24983. DOI:10.3402/jchimp.v4.24983. PMID 25432643. 
  22. ↑ Ultimate Napping: A How-To Guide (en). Psychology Today (5 June 2010). Retrieved on 2023-02-18.

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