Iingcebiso ezili-13 zokulala ezivunyiweyo yiNgcali

Umxholo

• Ziphe Ixesha Lokulala
• Gcina iShedyuli engaguquguqukiyo
• Yenza isithethe sokulala
• Nciphisa iTeknoloji
• Engqondweni Qhubeka nosuku lwakho ngaphambi kokulala
• Zilolonge
• Phuma Ebhedini Xa Ungalali
• Thatha ukulala kancinci
• Thatha eminye iMitha
• Nxibelelana
• Gwema utywala kunye neCaffeine kufutshane kakhulu nexesha lokulala
• Nxiba kakuhle
• Sebenzisa Amaxwebhu Ahlukeneyo
• Uphengululo lwe

Yintoni imfihlelo yokulala ubusuku obugqibeleleyo? Ukuba nje ibilula ngolo hlobo.

Ngelixa sisazi ukuba iindlela zokucoceka zokulala zinokwenza ukuba ulale-kwaye ulale-uthambe kancinci, nokuba uyayilandela yonke imigaqo, unokuzibhaqa uphazamisekile ubala iigusha.

Ke ukukunceda ulale njenge pro, sacela iingcali zethu zokulala esizithandayo ukuba zisixelele: Ukuba unokwabelana kuphela ngengcebiso enye yokulala, ingayintoni? Cofa kwisilayidi esingezantsi ukuze ufumane iimpendulo. Zeziphi ezikusebenzelayo?

Ziphe Ixesha Lokulala

"Kulula ukuthi ukufumana ubusuku obuhle bokulala akunandaba, okanye ukubekela ixesha elongezelelweyo leTV okanye ukufumana umsebenzi. Kodwa ukulala kufana nokuzivocavoca okanye ukutya kakuhle: Kufuneka ubeke phambili kwaye wakhe Ukulala kubalulekile, yaye yenye yezona zinto zibalulekileyo onokuzenza ukuze ube sempilweni emzimbeni nasengqondweni.”

-Ugqirha. UScott Kutscher, uNjingalwazi oNcedisayo ngeZokulala kunye neNeurology kwiZiko laseYunivesithi iVanderbilt

Gcina iShedyuli engaguquguqukiyo

Landela inkqubo yesiqhelo. Zama ukulala kwaye uvuke malunga nexesha elifanayo ubusuku ngabunye.

-Ugqirha. USusan Redline, MPH, uPeter C. Farrell Unjingalwazi weyeza lokulala kwiSikolo seHarvard Medical

"Enoba unobusuku obuhle bokulala okanye ubusuku apho uphosa kwaye ujike khona, isitshixo sempumelelo yokulala ixesha elide, ngokombono wam, kukuba ube nexesha lokuvuka rhoqo ekuseni. Ukuba unokudibanisa ixesha lokuvuka kunye nokukhanya. (nokuba yeyokwenyani okanye ingeyonyani- ndisebenzisa ibhokisi elula) kwaye ndiyazilolonga, kungcono. "

-Ugqirha. UChristopher Winter, uMlawuli wezoNyango wase-Martha Jefferson Hospital Sleep Medicine Centre

"Ishedyuli engqinelanayo. Ishedyuli engqinelanayo. Ishedyuli engqinelanayo! Seta iwotshi yealam yakho ukuze ulale."

-Ugqirha. URussell Sanna, kwiCandelo lezeMpilo laseHarvard kwiCandelo lezeMpilo yokulala

Yenza isithethe sokulala

"Yenza isiko lokuphumla ngexesha lokulala, njengokuhlamba ngokufudumeleyo okanye ukufunda iphephancwadi. Kubalulekile ukukhululeka ngaphambi kokuba ungene ebhedini."

-Ugqirha. UDavid Volpi, umsunguli wamaZiko okulala e-EOS

Nciphisa iTeknoloji

"Nciphisa izibane kwiyure enye ngaphambi kokulala okunqwenelekayo kwaye ucime izikrini kwiyure enye ngaphambi kokulala. Ukukhanya, kubandakanywa nokuphuma kwiikhomputha, ii-iPads, iiTV kunye neefowuni ze-smart phone, yeyona nto ibangela ukuba ii-neurotransmitters zethu zitshintshele kwindawo 'yokuvula'. "Ukuba abantu banotyekelo lokungalali, banokuhlala iiyure belinde ukucima ukuze bacime."

-Ugqirha. U-Lisa Shives, umseki weZiko leLinden lokulala noLawulo lobunzima eChicago

Engqondweni Qhubeka nosuku lwakho ngaphambi kokulala

Ukuba unengxaki 'yokuguqula ingqondo yakho' nje ukuba ungene ebhedini, oko kunokuthetha ukuba khange uzinike xesha laneleyo lokusebenza ngemicimbi yosuku. Mhlawumbi wenze imisebenzi yasekhaya, walalisa abantwana, wabukela iTV-eyayilixesha elininzi lokuthomalalisa, akunjalo? Ewe, uninzi lwezo zinto ziyaphazamisa kunokuzonwabisa. Kunokuba usebenze kwezo ngcinga kunye namaxhala, ugcine ingqondo yakho ixakekile ukwenza enye into. Ke, ngoku ulele ebhedini, kungekho nanye into onokuthi ugxile kuyo, ezo ngcinga ziphinda zivele. Indlela engcono inokuba kukuthatha ixesha langokuhlwa ukuze usebenze imini yonke, wenze uluhlu oluza kulwenza ngomso kwaye ucime idesktop yakho yengqondo kuzo zonke izinto ekusafuneka ucinge ngazo. Emva koko, ngena ebhedini. "

-Michael A. Grandner, Ph.D., umqeqeshi wengqondo kwiprogram ye-Behavioral Sleep Medicine kwiYunivesithi yasePennsylvania

Zilolonge

"Zilolonge nangaliphi na ixesha lemini. Nokuba uhambo lwemizuzu eli-10 ukuya kweli-15 suku ngalunye lunokukunceda ulale ngcono."

-Ugqirha. URussell Rosenberg, uSihlalo, iSiseko seSizwe sokulala

Phuma Ebhedini Xa Ungalali

"Uninzi lwabantu abaneengxaki zokulala bachitha ixesha elininzi ebhedini bezama ukulala. Ukuba uchitha iiyure ezisibhozo ebhedini kwaye ulala kuphela iiyure ezintandathu zokungaphumli, kutheni ungafumani iiyure ezintandathu zobuthongo obunzulu kunokuba iiyure ezisibhozo zobuthongo obuqhekezayo? , kodwa ndicebisa uninzi lwabaguli bam abaphuthelwa ukuba balale kancinane (okanye kakhulu) kamva.”

Em> -uGqr. Kelly Glazer Baron, uprofesa oncedisayo we-neurology kunye nomlawuli weNkqubo yokulala yokulala kwiYunivesithi yaseNorthwestern

"Ukuba ulele ebhedini ukuphosa nokujika, ungakwazi ukulala, phuma ebhedini. Wenza izinto zibe mbi ngakumbi ngokulala apho. Ungabuyeli ebhedini de ucinge ukuba ungalala."

Thatha ukulala kancinci

"Ukulala kunokunceda ukunqanda ukudinwa kukungalali ngokwaneleyo ebusuku. Kunokwandisa ukuqonda kwakho ngokuphakamisa inqanaba elifanayo lokuphucula imemori njengobusuku obugcweleyo bokulala. Kukunceda ukuba usebenze iimvakalelo zakho ukuze ungacingi nje ngcono kodwa uzive Kungcono emva kokulala kancinci. Ndingacebisa abantu ukuba balale imizuzu emihlanu ukuya kwengama-30 okanye imizuzu engama-60 ukuya kuma-90 rhoqo.

-Ugqirha. USara Mednick, umbhali weThatha uNap

Thatha eminye iMitha

"Qiniseka ukuba ufumana imizuzu eli-15 yokukhanya kwelanga rhoqo kusasa."

-Ugqirha. UMichael J. Breus, Ph.D., ugqirha wezengqondo kwezonyango; Ibhodi eQinisekisiweyo yokuLala

Nxibelelana

"Ukuba bendinokukunika icebiso elincinane, bekuya kuba 'kumamela' iqabane lakho lokulala. Ukuba iqabane lakho liyarhona, linqumame ekuphefumleni okanye likhabe imilenze yalo xa lilele, mazise ngalo! Abo banengxaki ingxaki yokungalali idla ngokungayazi. Ngokumamela nje "omnye nomnye, ngethemba lokuba wonke umntu uya kulala ngcono."

-Michael Decker, Ph.D., uprofesa odibeneyo kwi-Frances Payne Bolton School of Nursing kwi-Case Western Reserve University kunye nomkhulumeli we-American Academy of Sleep Medicine

Gwema utywala kunye neCaffeine kufutshane kakhulu nexesha lokulala

"Nokuba ucinga ukuba ziyakunceda ukuba ulale ekuqaleni, utywala kunye namayeza akwenzela ukuba wozele angachaphazela ubuthongo bakho ubusuku bonke. Ukufezekisa isandi, ukulala ngokuzolileyo, qinisekisa ukuba iiyure ezimbini zokugqibela ngaphambi kokuba ulale ziphelelwe zezi zinto okanye Umsebenzi onzima ukuze umzimba wakho uqonde ukuba lixesha lokulala. "

-Ugqirha. UMateyu Mingrone, ugqirha okhokelayo kumaziko okulala e-EOS eCarlifonia

Nxiba kakuhle

"Cinga iipijjama zokucofa ukufuma! Yenza umahluko omkhulu kuye nakubani na oqhele ukubila ebusuku."

-James Maas, Ph.D., owayesakuba ngumhlobo, unjingalwazi kunye nosihlalo wezengqondo kwiYunivesithi yaseCornell

Sebenzisa Amaxwebhu Ahlukeneyo

"Yenza ibhedi yakho ngamashiti ahlukeneyo kunye neengubo. Lutshintsho oluncinci olunomvuzo omkhulu. Oku kuya kunciphisa ukuphazamiseka komlingani ekuhambeni nasekuphazanyisweni ngenxa yeqondo lobushushu. Sebenzisa iphepha elinye kuphela elifanelekileyo ukuqala. Emva koko wenze umphezulu webhedi ngamawele. Ubukhulu bamashiti kunye neengubo zokuhlangabezana neemfuno zomntu ngamnye.

-Ugqirha. URobert Oexman, umlawuli weSleep to Live Institute

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