What Happens When We Sleep
Uxlaganimizda nima sodir bo‘ladi
Sarlavha va pastdagi so‘zlarga qarang. Matn nima haqida bo‘lishi mumkin? Bir daqiqa o‘ylab ko‘ring — bu miyani o‘qishga tayyorlaydi.
Uyquning bosqichlari va u xotira hamda sog‘liq uchun nega muhim.
Kalit so‘zlar
Bu so‘zlar matnda uchraydi va matnda ajratib ko‘rsatiladi. Bosing — talaffuzini eshitasiz.
⏱ O‘qish boshlanganda vaqt o‘lchanadi — oxirida tezligingizni ko‘rasiz.
👆 Istalgan so‘zni bosing — tarjimasi yoki lug‘atga havola chiqadi.
For a long time, sleep was seen as a passive state in which the brain simply switched off. We now know the opposite is true: during sleep, the brain is remarkably busy, carrying out work that is essential for both mental and physical health.
Uzoq vaqt uyqu miya shunchaki o‘chadigan passiv holat sifatida ko‘rilgan. Endi buning aksi to‘g‘ri ekanini bilamiz: uyqu paytida miya juda band bo‘lib, ruhiy va jismoniy salomatlik uchun zarur ishlarni bajaradi.
Sleep occurs in cycles of about ninety minutes, each containing several stages. During deep sleep, the body repairs tissues and strengthens the immune system. During REM sleep, when most vivid dreaming happens, the brain processes emotions and consolidates memories, transferring them from short-term to long-term storage.
Uyqu taxminan to‘qson daqiqalik sikllarda kechadi, har birida bir nechta bosqich bor. Chuqur uyqu paytida tana to‘qimalarni tiklaydi va immun tizimini mustahkamlaydi. Eng yorqin tushlar ko‘riladigan REM uyqusi paytida miya his-tuyg‘ularni qayta ishlaydi va xotiralarni mustahkamlab, ularni qisqa muddatli xotiradan uzoq muddatliga o‘tkazadi.
Recent research has also revealed that, during deep sleep, fluid flows through the brain and washes away waste products that build up during the day, including proteins linked to Alzheimer’s disease. This may help explain why long-term sleep deprivation is associated with a higher risk of dementia.
So‘nggi tadqiqotlar, shuningdek, chuqur uyqu paytida miya bo‘ylab suyuqlik oqib, kun davomida to‘planadigan chiqindilarni, jumladan Altsgeymer kasalligi bilan bog‘liq oqsillarni yuvib ketishini aniqladi. Bu uzoq muddatli uyqusizlik nega demensiya xavfining ortishi bilan bog‘liqligini tushuntirishga yordam berishi mumkin.
Experts recommend seven to nine hours a night for adults. Yet surveys show that a third of adults regularly get less. Simple habits, such as keeping a consistent bedtime, avoiding screens before bed and limiting caffeine after lunch, can make a significant difference.
Mutaxassislar kattalar uchun kechasi yetti-to‘qqiz soat uyquni tavsiya etadi. Biroq so‘rovlar kattalarning uchdan bir qismi muntazam ravishda kamroq uxlashini ko‘rsatadi. Bir xil vaqtda yotish, uxlashdan oldin ekranlardan qochish va tushlikdan keyin kofeinni cheklash kabi oddiy odatlar sezilarli farq yaratishi mumkin.
The body’s internal clock, known as the circadian rhythm, plays a key role. It is controlled by a small region of the brain that responds to light. In the evening, as light fades, the body releases melatonin, a hormone that makes us feel sleepy. Artificial light, especially from screens, can delay this process.
Tananing sirkad ritm deb ataluvchi ichki soati muhim rol o‘ynaydi. Uni miyaning yorug‘likka javob beradigan kichik qismi boshqaradi. Kechqurun yorug‘lik so‘na boshlaganda, tana bizni uyqusiratadigan melatonin gormonini ajratadi. Sun’iy yorug‘lik, ayniqsa ekranlardan keladigani, bu jarayonni kechiktirishi mumkin.
Shift workers, such as nurses and pilots, are particularly affected because their working hours conflict with their body clocks. Research has linked long-term night work to higher rates of certain illnesses, and some countries now recommend regular health checks for people who work night shifts for many years.
Hamshiralar va uchuvchilar kabi smenali ishchilar ayniqsa ta’sirlanadi, chunki ularning ish soatlari tana soatiga zid keladi. Tadqiqotlar uzoq muddatli tungi ishni ba’zi kasalliklarning yuqoriroq darajasi bilan bog‘lagan va ba’zi mamlakatlar ko‘p yillar tungi smenada ishlaydiganlarga muntazam tibbiy ko‘rikdan o‘tishni tavsiya qilmoqda.
Tushundingizmi?
Javob topa olmasangiz, «O‘qish» bosqichiga qaytib, matnga qarang — bu ham mashq.
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Asosiy g‘oya
1 What is the main idea of the article?
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2 What happens during REM sleep?
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3 What does the fluid that flows through the brain during deep sleep do?
True / False / Not Given
True — matnda aynan shunday deyilgan. False — matn aksini aytadi. Not Given — matnda bu haqda ma’lumot yo‘q.
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1 Artificial light speeds up the release of melatonin.
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2 Pilots sleep less than nurses.
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3 Most adults sleep more than nine hours.
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4 A sleep cycle lasts about ninety minutes.
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5 Children need less sleep than adults.
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6 Melatonin makes people feel sleepy.
So‘zni ma’nosi bilan juftlang
Chapdan so‘zni, o‘ngdan uning ma’nosini tanlang. Hammasi juftlansa, natija chiqadi.