12 Iintsomi zokulala eziQhelekileyo, ziQhathiwe

Umxholo

• Intsomi: Wonke umntu ufuna iiyure ezisibhozo zokulala
• Inkolelo: Ukulala okungakumbi, kulunge
• Intsomi: Unokwenza ukungalali ngeveki ngokulala emva kwexesha ngeempelaveki
• Intsomi: Ukuba awukwazi ukulala, phumla ebhedini ude wenze
• Intsomi: Ukubukela iTV kunokuba yindlela elungileyo yokulala
• Intsomi: Ukurhona kuyacaphukisa kodwa akunabungozi
• Intsomi: Utywala buza kukunceda ukuba ungacimi
• Intsomi: Ikofu yasemva kwemini ayizukukuphazamisa ebuthongweni bakho
• Intsomi: Igumbi lakho lokulala kufuneka lifudumale kwaye lipholise
• Intsomi: Injikalanga yasemva kwemini iya kuthumela ukulala kwakho ebusuku
• Intsomi: Ukuzilolonga Ebusuku Kuya Kukugcina Uphakamile
• Intsomi: Kulungile ukuba isilwanyana sakho sasekhaya sabelana ngebhedi yakho
• Uphengululo lwe

Ukulala akubonakali ngathi kufanele kube nzima kangako. Ngapha koko, abantu baye balala amakhulu amawaka eminyaka-akufani nokubhabha inqwelomoya okanye ukwenza utyando lwe-laparoscopic. Ukulala kuphezulu phaya kuluhlu lwezinto ezibalulekileyo ukuze usinde, kunye nokutya kunye nokuphefumla. Kwaye kunjalo, amathuba okuba, xa kufikwa ekulaleni, sisenza into engalunganga.

Nokuba ulele ubukele umabonwakude, uvumela uFido azongele ebhedini kunye nawe okanye agalele enye ikomityi yekofu emva kwemini, uninzi lwento esikholelwa ukuba yamkelekile ngexesha lokulala alunjalo. Kulo mboniso wesilayidi ungezantsi, siye sahlanganisa 12 kwezona ntsomi zikholelwa ukulala, kwaye sacela iingcali ukuba zikhanyise ngenyaniso.

Intsomi: Wonke umntu ufuna iiyure ezisibhozo zokulala

Inyani: Into ekusebenzelayo isenokungasebenzi kummelwane wakho. "Isidingo sokulala somntu sinqunywe ngokwemfuza kwangaphambili," utshilo uMichael Decker, Ph.D., uprofesa onxulumene neYunivesithi yaseGeorgia kunye nesithethi se-American Academy of Sleep Medicine. "Abanye abantu badinga kancinci, kwaye abanye bafuna kancinci kancinci."

Ke uyazi njani ukuba ufuna kangakanani? Olunye uphawu lokuxela ukuba awufumani ngokwaneleyo kukulala nje xa ungene ebhedini, utshilo uRobert Oexman, umlawuli weSleep to Live Institute. Kuqhelekile ukuba abantu bandixelele, 'Ndilala kakhulu, ndiyalala kanye xa intloko yam ibetha umqamelo,' utshilo. "Lowo ngumqondiso wokuba awufumani ngokwaneleyo ukulala." Ukukhukuliseka kufuneka uthathe imizuzu eli-15 ukuba uhlala uzalisekisa iimfuno zakho zokulala, utshilo. Kwaye ukuba uvuka uzive uhlaziyekile kwaye unamandla? Wenza into elungileyo, utsho uDecker.

Nangona kunjalo, abantu abathi bayaphila ngeeyure nje ezintandathu zokulala ngobusuku banokuthi bazilungiselele iingxaki zexesha elizayo. Uphando lubonisa ukuba ukulala rhoqo ngaphantsi kweeyure ezintandathu ngobusuku kunokunyusa ingozi ye-stroke kunye nesifo seswekile, konakalise amathambo kwaye kwenzakalise intliziyo, phakathi kwezinye iziphumo ezibi.

Inkolelo: Ukulala okungakumbi, kulunge

Inyani: Yikholelwe okanye ungayikholelwa, kukho into efana nokulala kakhulu. Njengabantu abalala rhoqo ngaphantsi kweeyure ezintandathu ngobusuku, abantu abasoloko belala ngaphezulu kweeyure ezisithoba okanye ezili-10 ngobusuku nabo bajongana neengxaki ezininzi zempilo, utshilo uMichael A. Grandner, Ph.D., umhlohli wezifo zengqondo kunye ilungu leNkqubo yoLwazi lokulala ngokuziphatha kwiYunivesithi yasePennsylvania. Asazi okwangoku ukuba ukulala kakhulu yinyama yenkuku okanye iqanda, utshilo, kodwa siyazi ukuba kukho into enje ngento entle kakhulu!

Intsomi: Unokwenza ukungalali ngeveki ngokulala emva kwexesha ngeempelaveki

Inyani: Ukuba uyakrokra kwaye unobuqhetseba ngokungakwazi ukulala yonke iveki, kwaye ulale iiyure ezimbalwa ezongezelelweyo ngoMgqibelo kusasa, uya kufumana iziphumo zexesha elifutshane zokuphulukana nokulala ziphele ngokukhawuleza, utshilo u-Grandner. Kodwa ifuthe lexesha elide lisenokuba yingozi. "Ingxaki [ngokubala ukubaleka ubuthongo] kucinga ukuba akukho siphumo sokungalali ngokwaneleyo iveki yonke," utsho u-Oexman. "Kukho iziphumo zobusuku obunye bokungalali ngokwaneleyo."

Ngaphezu koko, ukuba ulala kakhulu ngeempelaveki, uzibekela ingxaki yokulala ngeCawa ebusuku. Ke xa ialam ikhala ngoMvulo kusasa, uyakufumana uqala umjikelo kwakhona, utshilo uOexman.

Intsomi: Ukuba awukwazi ukulala, phumla ebhedini ude wenze

Inyani: Kuyavela, ukulala apho ujonge ixesha ngethemba lokuba ubuthongo buya kuza yenye yezona zinto zimbi onokuthi uzenze, zitsho iingcali. “Ukungqengqa ebhedini nokukhangela ukuba kutheni singalalanga kunokonyusa unxunguphalo kwaye kubenzima ukulala,” utshilo uDecker. Ukuba uhlala apho ixesha elaneleyo, unokufundisa ingqondo yakho ukudibanisa ukulala ebhedini kunye nokuvuka, utshilo uOexman.

Endaweni yoko, vuka ebhedini wenze enye into okwexeshana ukukunceda ubethwe ngumoya. Utshintsho lwemo engqongileyo lunokukunceda ukuba uphephe ubudlelwane obuxinzelelekileyo kunye negumbi lakho lokulala, ukuba nje ayisiyonto imnandi kwaye ikude nokukhanya okuqaqambileyo. Isiqingatha seyure kamva, zama ukubuyela ebhedini, utshilo u-Grandner.

Intsomi: Ukubukela iTV kunokuba yindlela elungileyo yokulala

Inyani: "Kukho umahluko phakathi kokuphumla nokuphazamiseka," utshilo uGrandner. Xa uphumla, ukuphefumla kunye nokubetha kwentliziyo yakho kuyacotha, izihlunu zakho ziyakhululwa, iingcinga zakho ziyaphola-kwaye akukho nto eyenzekayo xa ubukele iTV. "I-TV ebusuku ayikho ukunceda ulale, ikhona ukuthengisa izinto," utshilo.

Ungayichazanga eyokuba ukukhanya okuluhlaza okwesibhakabhaka okukhutshwe kumabonwakude kubangela ukuba ingqondo yakho icinge ukuba lixesha lokuba uvuke kwaye uqaphele. Iingcali ziyavuma ukuba kufuneka uzicime zonke izixhobo zombane ubuncinci iyure ngaphambi kokulala.

Ukufunda incwadi (engonwabisiyo) kunokukunceda uphumle, kodwa amaxwebhu okulala ayakhawuleza ukubonisa ukuba kufanele ukuba yeyona nto iyiyo. I-iPads kunye nezinye izinto ezifundwayo ezikwi-elektroniki zikhupha uhlobo olufanayo lokukhanya okuvuselelayo njengeTV yakho.

Intsomi: Ukurhona kuyacaphukisa kodwa akunabungozi

Inyani: Ngelixa ngokuqinisekileyo uphazamisa umntu olala naye, ukurhona kunokuba yingozi kwimpilo yakho kunokuba usazi.

Ukungcangcazela kwezicubu ezithambileyo zeendlela zakho zomoya ezikhokelela kweso sandi se-log-sawing kunokubangela ukudumba ixesha elongezelelweyo. Njengoko ukudumba kuncipha ngakumbi iindlela zakho zomoya, kuya kuba nzima ukuba ioksijini eyaneleyo idlule, utshilo u-Oexman.

Xa ingafumani oksijini yaneleyo, ingqondo iya kubangela ukuba abantu abavusayo bavuke, utshilo u-Grandner. Uninzi lwabantu abarhonayo okanye abane-apnea yokulala baphantse baphinde balale, kodwa ezinye iingcali ziqikelela ukuba ukuhamba ngebhayisikile rhoqo phakathi kokuphaphama nokulala kubangela uxinzelelo olukhulu emzimbeni, ngakumbi entliziyweni, utshilo uGrandner. Oku kungachaza ukuba kutheni ukuvuthwa kunye nokulala kwe-apnea kunxulunyaniswa nokwanda kwengozi yentliziyo.

Intsomi: Utywala buza kukunceda ukuba ungacimi

Inyani: Inokukunceda ukuba ulale, kodwa iba yingozi kakhulu kumgangatho weso lakho lokuvala kamva ebusuku. Obu budlelwane bunzima ngakumbi kunokuba "utywala bukukhuphe," utshilo u-Grandner. Njengokuba umzimba wakho uqhuba utywala, bunokuqala ukusebenza njengesikhuthazi, esikhokelela kubuthongo obunzulu kunye nokuphumla kancinci ebusuku.

Abasela utywala banokuphinda bavuke ezinzulwini zobusuku kwaye babe nengxaki yokuphinda balale. Utywala buphazamisa ukuqhubeka kokulala kwaye bukhokelela kubuthongo obahlukileyo kunye nokulala okungalunganga, utshilo uDecker. "Sela ngoku, ubhatale kamva."

Intsomi: Ikofu yasemva kwemini ayizukukuphazamisa ebuthongweni bakho

Inyani: I-caffeine inobomi besiqingatha obude ngokumangalisayo, oku kuthetha ukuba kusekho malunga nesiqingatha sesixa sokuqala se-caffeine oyifake egazini lakho malunga neeyure ezili-12 kamva, utsho u-Oexman.

I-caffeine ayisoloko iyinto ecacileyo kakhulu yokulala, nangona kunjalo. Kwiimeko ezininzi xa kufika ixesha lokulala, uziva ungakulungelanga oko, utshilo u-Grandner. "Awuziva i-caffeine jitters, awukwazi nje ukuhla, nokuba awuqondi ukuba ingaba netyala."

Nokuba ixesha lesidlo sasemini ikhafeyini inokubangela ingxaki ukuba unomdla kakhulu kwi-caffeine, kodwa ngokuqinisekileyo yicime nakweyiphi na ikofu yasemva kwesidlo okanye iti.

Intsomi: Igumbi lakho lokulala kufuneka lifudumale kwaye lipholise

Inyani: Nangona siwuqonda ngokupheleleyo umnqweno wokuxinana phantsi kweengubo ezininzi, indawo epholileyo ilungele ukulala kakuhle. Kuba kukho iinguqu ezithile kubushushu bomzimba ongundoqo njengoko silungiselela ukulala, nantoni na ephakamisa umoya wakho wangaphakathi inokwenza ukulala kube nzima ngakumbi, utshilo u-Grandner. Abanye abantu bakhetha ukonga umbane kwaye bacime i-AC ebusuku, kodwa ukuba ufumanisa ukuba kunzima ukulala njengoko imozulu ishushu, zama ukugcina ifeni ibaleka ubuncinci, ucebisa.

Kwiimeko ezininzi, utsho u-Oexman, ukuba intloko yakho ibonakale emoyeni opholileyo iya kunqanda imiphumo yeengubo ezininzi, kodwa kubantu abalalayo abaneemfuno zokushisa ezichaseneyo, ucebisa ukuba ulale kunye neeseti ezimbini zamashiti kunye neengubo, nokuba ungaphakathi. ibhedi enye.

Intsomi: Injikalanga yasemva kwemini iya kuthumela ukulala kwakho ebusuku

Inyani: Xa ibekwe ngexesha elifanelekileyo, akufanele! Ngapha koko, kukho uphando oluninzi olubonisa ukuba iinappers ziphucule inkumbulo, ukuphaphama, kunye nokusebenza emva kokulala okufutshane. Qiniseka ukuba awusondeli kufutshane nexesha lokulala, kwaye uyinqumle ukuya kwimizuzu engama-30 okanye ngaphantsi, kungenjalo usengozini yokungena kubuthongo obunzulu kwaye uzive u-groggier xa uvuka.

Isilumkiso kubantu abanobunzima bokulala: Ukuba sele ukufumanisa kunzima ukulala, vuka amaxesha amaninzi ubusuku bonke, okanye uvuke ekuseni kakhulu, kusenokwenzeka ukuba kububulumko ukutsiba isiqaqa, utshilo uOexman.

Intsomi: Ukuzilolonga Ebusuku Kuya Kukugcina Uphakamile

Inyani: Akunjalo. Le ndlela yokucinga kusenokwenzeka ukuba ibangelwa zizifundo zabantu abazilolonga kakhulu kufutshane nexesha lokulala kunokuba uninzi lwethu lusenza njalo, utshilo u-Grandner. Ukuba awunalo elinye ixesha ngaphandle kobusuku ukubetha i-gym, musa ukweqa umsebenzi, qiniseka ukuba awunzima kakhulu kwaye uzivumele ixesha elaneleyo lokupholisa ngaphambi kokuba ugxume ebhedini, utsho uGrandner.

Nangona kunjalo, ukuba sele unengxaki yokulala ebusuku, ukunyusa ubushushu bomzimba wakho obangelwa kukuzilolonga kunokongeza umlilo emlilweni, utshilo uOexman. Abantu abanengxaki yokulala kufuneka bajonge ukwenza umthambo ubuncinane kwiiyure ezintathu ukuya kwezine ngaphambi kokulala, utsho.

Intsomi: Kulungile ukuba isilwanyana sakho sasekhaya sabelana ngebhedi yakho

Inyani: Abahlobo bakho abanoboya ayingabo abalingane bebhedi abalungileyo. UDecker uthi: “Abanye abantu bavakalelwa kukuba ukuba nesilwanyana sasekhaya kwigumbi kubanceda balale bhetele, kodwa ukuba uFido uyarhona kwaye uFluffy uyazulazula ebhedini njengoko iikati zihlala zisenza, oko kunokuphazamisa kakhulu!”

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