Na Maemo a Mang a ho Robala a ka Thibela Ho Senya Boko ho Molemo ho Feta Tse Ling?

Litaba

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Ho snoozing ho lekaneng ke motsoako oa bohlokoa bakeng sa thabo le tlhahiso, empa ho hlakile Joang u robala-eseng feela hore na-e ka ama bophelo ba boko ba hau joang lilemong tse tlang. Ebile, ho robala ka lehlakore ho ka u thusa ho qoba mafu a methapo ea kutlo joalo ka Alzheimer's le Parkinson's nakong e tlang, ho tlaleha thuto e ncha ho Journal ea Neuroscience. (Maemo a mang a na le melemo e fapaneng, leha ho le joalo. Fumana Litsela Tse Tsotehang tsa Maemo a ho Robala a Ama Bophelo ba Hao.)

"Boko ke e 'ngoe ea litho tse sebetsang hantle haholo' meleng," ho bolela mongoli ea etelletseng pele oa thuto Helene Benveniste, M.D., Ph.D., moprofesa oa anesthesiology le radiology Univesithing ea Stony Brook, New York. Ha letsatsi le ntse le feta, bohlasoa bo bokellana bokong ba rona-seo bafuputsi ba se bitsang litšila. Ha bohlasoa bona bo bokellana, bo ka ba le liphello tse tebileng tsa nako e telele, ho kenyelletsa le ho eketsa menyetla ea ho ba le mafu a tebileng a methapo ea kutlo.

Ho robala, leha ho le joalo, ho thusa 'mele oa hau ho lahla litšila. "Tsela ea glymphatic ke mokhoa o ikarabellang bakeng sa ho tlosa litšila bokong. Ho batla ho tšoana le ha boko ba rona bo hloka ho prune, "Benveniste oa hlalosa. Tsela ena e entsoe ka tsela e ikhethang haholo hobane e sebetsa hantle tlasa maemo a itseng. Ho bonahala eka e hlakola litšila hantle ha o robetse ho feta ha o tsohile, mme, ho latela thuto ea hae, boemo ba hau ba ho robala le bona bo ka e thusa hore bo sebetse hantle. (Ntho e 'ngoe e makatsang: Mokhoa oo u robalang ka oona o ama kamano ea hau.)

Sehlopha sa Benveniste se hlahlobile boleng ba boroko le ts'ebetso ea tsela ea glymphatic ka likhoto tse robetseng ka mpeng, mekokotlong le mahlakoreng. Ba fumane hore boko bo sebetsa hantle ka liperesente tse 25 ho tlosa litšila ha likhoto li robetse ka mahlakore. Ho khahlisang ke hore ho robala ka mahlakoreng e se e le boemo bo tsebahalang haholo ho batho ba bangata, kaha karolo ea bobeli borarong ea MaAmerika e khetha ho fumana lintlha sebakeng sena.

Ho ntša litšila tsa boko ba hau ka nepo ho tla thusa ka mafu a methapo tseleng, empa ho thoe'ng ka hore na boko ba hau bo sebetsa hantle hakae joale? Benveniste o re: "Ka sebele re hloka boroko ba rona ho sebetsa hantle empa ha re tsebe litlamorao tsa nako e khuts'oane." (Eketsa melemo ea hau ea z ka Litsela tse 5 tsa ho Robala Hantle Nako eohle ea Lehlabula.)

Haeba ha u so robala ka lehlakore? Benveniste o re: "Ha u ikutloe ha u robetse, kahoo u ke ke ua re feela 'oh ke tla robala ka tsela ena' ha e se tšekamelo ea hau ea tlhaho. O fana ka maikutlo a hore ho tlosoe mosamo o khethehileng o khothalletsang ho robala ka lehlakore, joalo ka The Pillow Bar's l-shaped mosamo ($326; bedbathandbeyond.com) kapa Tempur-Pedic Tempur Side Sleeper Pillow ($130; bedbathandbeyond.com), e fanang ka tšehetso bakeng sa lehetla la hau. le molala. U batla khetho e theko e tlase? Beha mesamo ea hao ka tsela e tla etsa hore ho robala ka lehlakore ho phutholohe haholoanyane, joaloka ho beha mosamo pakeng tsa maoto a hao kapa ho robala ka o mong pel’a ’mele oa hao.

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