Iingcebiso ezili-17 eziQinisekisiweyo zokulala ngcono ebusuku

Umxholo

• 1.Yandisa ukukhanya okuqaqambileyo emini
• 2. Nciphisa ukukhanya okuluhlaza okwesibhakabhaka ngorhatya
• 3. Musa ukusebenzisa icaffeine emva kwemini
• 4. Nciphisa ukungalali rhoqo okanye ixesha elide emini
• 5. Zama ukulala uvuke ngamaxesha afanayo
• 6. Thatha isongezelelo se-melatonin
• 7. Cinga ngezi ezinye izongezo
• 8. Musa ukusela utywala
• 9. Yandisa indawo yakho yokulala
• Setha ubushushu kwigumbi lakho lokulala
• 11. Musa ukutya ngokuhlwa
• 12. Khululeka kwaye ucime ingqondo yakho ngokuhlwa
• 13. Thatha ibhafu yokuphumla okanye ishawa
• 14. Khuphela ngaphandle ingxaki yokulala
• 15. Fumana ibhedi entofontofo, umatrasi, kunye nomqamelo
• Zilolonge rhoqo - kodwa hayi phambi kokuba ulale
• 17. Musa ukusela nayiphi na into engamanzi ngaphambi kokuba ulale
• Umgca wezantsi
• Ukulungiswa kokutya: Ukutya ukuze ulale ngcono

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ukulala kamnandi kubalulekile kanye njengokuzilolonga rhoqo kunye nokutya okusempilweni.

Uphando lubonisa ukuba ukulala okungalunganga kunefuthe elibi kwangoko kwiihomoni zakho, ukusebenza komzimba, kunye nokusebenza kwengqondo (,,,,).

Inokubangela ukutyeba komzimba kunye nokwandisa umngcipheko wesifo kubantu abadala nakubantwana (,,).

Ngokwahlukileyo, ukulala kakuhle kunokukunceda utye kancinci, usebenzise imithambo ngcono, kwaye ube sempilweni (,,,).

Kule minyaka imbalwa idlulileyo, umgangatho wobuthongo kunye nobungakanani bunqabile. Ngapha koko, abantu abaninzi bahlala bengalali kakuhle (,).

Ukuba ufuna ukwandisa impilo yakho okanye ukunciphisa umzimba, ukufumana ubuthongo obuhle ubusuku yenye yezona zinto zibalulekileyo onokuzenza.

Nazi iingcebiso ezili-17 ezisekwe kubungqina bokulala ngcono ebusuku.

1.Yandisa ukukhanya okuqaqambileyo emini

Umzimba wakho unewotshi yokugcina ixesha yendalo eyaziwa ngokuba sisingqisho sakho sokujikeleza (13,).

Ichaphazela ingqondo yakho, umzimba, kunye neehomoni, ekunceda uhlale uphaphile kwaye uxelele umzimba wakho xa ilixesha lokulala (,).

Ukukhanya kwelanga kwendalo okanye ukukhanya okuqaqambileyo emini kunceda ukugcina isingqi sakho se-circadian siphilile. Oku kuphucula amandla emini, kunye nexesha lokulala ebusuku kunye nexesha (,,).

Kubantu abanobuthongo, ukukhanya okuqaqambileyo emini kuphuculwe umgangatho wokulala kunye nexesha. Ikwanciphisile nexesha elithathiweyo ukulala nge-83% ().

Isifundo esifanayo kubantu abadala sabadala safumanisa ukuba iiyure ezi-2 zokukhanya okuqaqambileyo emini zonyusa inani lokulala ngeyure ezi-2 kunye nokusebenza ngokulala ngama-80% ().

Nangona uphando oluninzi lubandakanya abantu abaneengxaki ezinzima zokulala, ukukhanya kwansuku zonke kunokukunceda nangona ufumana ukulala okuqhelekileyo.

Zama ukufumana ukukhanya kwelanga yonke imihla okanye - ukuba oku akunakwenzeka - tyala imali kwisixhobo esikhanyayo sokukhanya okanye iibhalbhu.

Ukukhanya kwelanga mihla le okanye ukukhanya okuqaqambileyo kunokuphucula umgangatho wokulala kunye nexesha, ngakumbi ukuba unemicimbi yokulala kakhulu okanye ukulala.

2. Nciphisa ukukhanya okuluhlaza okwesibhakabhaka ngorhatya

Ukubonakaliswa kukukhanya emini kuyanceda, kodwa ukukhanya kwelanga ebusuku kunesiphumo esichaseneyo (,).

Kwakhona, oku kungenxa yesiphumo sayo kwisingqisho sakho sokujikeleza, ukukhohlisa ingqondo yakho ukuba icinge ukuba kusesemini. Oku kunciphisa iihomoni ezinje nge-melatonin, ekunceda ukuba uphumle kwaye ufumane ubuthongo obunzulu (,).

Ukukhanya okuluhlaza okwesibhakabhaka- zeziphi izixhobo ze-elektroniki ezinje ngee-smartphones kunye neekhompyuter ezikhupha izixa ezikhulu-yeyona nto imbi ngoku.

Zininzi iindlela ezithandwayo onokuzisebenzisa ukunciphisa ukukhanya kokukhanya okuluhlaza okwesibhakabhaka ebusuku. Oku kubandakanya:

• Nxiba iiglasi ezivala ukukhanya okuluhlaza okwesibhakabhaka (,).
• Khuphela usetyenziso olunjenge f.lux ukubhloka ukukhanya kweblue kwilaptop yakho okanye kwikhompyuter.
• Faka usetyenziso oluthintela ukukhanya okuluhlaza kwi-smartphone yakho. Ezi ziyafumaneka kuzo zombini ii-iPhones kunye neemodeli ze-Android.
• Yeka ukubukela umabonwakude kwaye ucime naziphi na izibane eziqaqambileyo iiyure ezi-2 ngaphambi kokuba ulale.

Ukukhanya okuluhlaza kuluhlaza umzimba wakho ukuba ucinge ukuba kusemini. Zininzi iindlela onokuthi unciphise ukukhanya okuluhlaza okwesibhakabhaka ngorhatya.

3. Musa ukusebenzisa icaffeine emva kwemini

ICaffeine inezibonelelo ezininzi kwaye ityiwa ngama-90% yabemi base-US (,,,,).

Idosi enye inokonyusa ukugxila, amandla, kunye nokusebenza kwezemidlalo (,,).

Nangona kunjalo, xa usetyenziswe emva kwexesha lasemini, icaffeine ivuselela inkqubo yakho yeemvakalelo kwaye inokumisa umzimba wakho ekuphumleni ngokwemvelo ebusuku.

Kwisifundo esinye, ukusebenzisa icaffeine ukuya kuthi ga kwiiyure ezi-6 ngaphambi kokuba ulale kubi kakhulu kumgangatho wobuthongo ().

I-caffeine inokuhlala iphakame egazini kangangeyure ezi-6 ukuya kwezi-8. Ke ngoko, ukusela izixa ezikhulu zekofu emva kwentsimbi yesi-3–4 ayikhuthazwa, ngakumbi ukuba unovakalelo kwi-caffeine okanye unengxaki yokulala (,).

Ukuba unqwenela ikomityi yekofu emva kwemini okanye ngorhatya, ncamathela kwikofu enefafini.

I-caffeine inokulwandisa kakhulu umgangatho wokulala, ngakumbi ukuba usela izixa ezikhulu emva kwemini okanye ngokuhlwa.

4. Nciphisa ukungalali rhoqo okanye ixesha elide emini

Ngelixa ukufutshane kwamandla ombane kuluncedo, ukulala ixesha elide okanye okungaqhelekanga emini kunokuchaphazela kakubi ukulala kwakho.

Ukulala ngexesha lasemini kunokudida iwotshi yakho yangaphakathi, oko kuthetha ukuba ungasokola ukulala ebusuku (,).

Ngapha koko, kwisifundo esinye, abathathi-nxaxheba baphela belala emini emva kokuthatha ikhefu lasemini ().

Olunye uphononongo luqaphele ukuba ngelixa ukulala imizuzu engama-30 okanye ngaphantsi kunokuphucula ukusebenza kwengqondo emini, ixesha elide linokonakalisa impilo kunye nomgangatho wokulala ().

Nangona kunjalo, olunye uphononongo lubonisa ukuba abo baqhele ukuthatha amaxesha okulala emini abafumani mgangatho wokulala ungalunganga okanye baphazamise ukulala ebusuku.

Ukuba uthatha ixesha lekhefu lasemini kwaye ulale kakuhle, akufuneki ukhathazeke. Iziphumo zokwenza i-napping zixhomekeke kumntu ngamnye (,,).

Ukulala ixesha elide emini kunokuphazamisa umgangatho wokulala. Ukuba unengxaki yokulala ebusuku, yeka ukulala okanye ukunciphisa imiphunga yakho.

5. Zama ukulala uvuke ngamaxesha afanayo

Isingqisho somzimba womzimba wakho sisebenza kwiluphu esetiweyo, ezilungelelanisa ukuphuma nokuphuma kwelanga.

Ukuhambelana nokulala kwakho kunye namaxesha okuvuka kunokunceda ixesha elide lokulala ().

Olunye uphononongo luqaphele ukuba abathathi-nxaxheba ababeneendlela ezingalunganga zokulala kwaye balala emva kwexesha ngeempelaveki babika ukungalali kakuhle).

Olunye uphononongo lubonakalisile ukuba iipateni zokulala ezingaqhelekanga zinokutshintsha isingqi sakho se-circadian kunye namanqanaba e-melatonin, ebonisa ukuba ingqondo yakho ilele (,,).

Ukuba unengxaki yokulala, zama ukuba nomkhwa wokuvuka nokulala ngamaxesha afanayo. Emva kweeveki ezininzi, usenokungafuni nealam.

Zama ukungena kumjikelo wokulala / wokuvuka rhoqo-ngakumbi ngeempelaveki. Ukuba kunokwenzeka, zama ukuvuka ngokwendalo ngexesha elifanayo yonke imihla.

6. Thatha isongezelelo se-melatonin

I-Melatonin sisixhobo sokulala esingundoqo esixelela ingqondo yakho xa ilixesha lokuphumla kunye nokuya ebhedini ().

Izongezo zeMelatonin ziluncedo kakhulu ekulaleni.

Ihlala isetyenziselwa ukunyanga ukulala, i-melatonin inokuba yenye yeendlela ezilula zokulala ngokukhawuleza (,).

Kwisifundo esinye, ukuthatha i-2 mg ye-melatonin ngaphambi kokulala kuphuculwe umgangatho wokulala kunye namandla ngosuku olulandelayo kwaye banceda abantu ukuba balale ngokukhawuleza.

Kwesinye isifundo, isiqingatha seqela salala ngokukhawuleza kwaye saphucula i-15% kumgangatho wokulala (,).

Ukongeza, akukho ziphumo zokurhoxa zixeliweyo kwezi zifundo zingasentla.

I-Melatonin ikwaluncedo xa uhamba kwaye uhlengahlengisa kumda wexesha elitsha, njengoko unceda isingqi somzimba wakho ukuba ubuyele esiqhelweni ().

Kwamanye amazwe, ufuna amayeza e-melatonin. Kwabanye, i-melatonin ifumaneka kakhulu ezivenkileni okanye kwi-Intanethi. Thatha malunga ne-1-5 mg imizuzu engama-30-60 ngaphambi kokulala.

Qala ngedosi esezantsi ukuvavanya ukunyamezelana kwakho kwaye emva koko uyonyuse kancinci njengoko kufuneka. Kuba i-melatonin inokutshintsha i-chemistry yengqondo, kuyacetyiswa ukuba ujonge umboneleli wezempilo ngaphambi kokuba uyisebenzise.

Kuya kufuneka uthethe nabo ukuba ucinga ukusebenzisa i-melatonin njengesixhobo sokulala somntwana wakho, njengoko ukusetyenziswa kwexesha elide kwesi songezelelo ebantwaneni kungakhange kufundwe kakuhle.

Thenga izongezo ze-melatonin kwi-intanethi.

Isongezelelo se-melatonin yindlela elula yokuphucula umgangatho wokulala kwaye ulale ngokukhawuleza. Thatha i-1-5 mg malunga nemizuzu engama-30-60 ngaphambi kokuba ulale.

7. Cinga ngezi ezinye izongezo

Izongezo ezininzi zinokubangela ukuphumla kwaye zikuncede ulale, kubandakanya:

• UGinkgo biloba: Imifuno yendalo inezibonelelo ezininzi, inokunceda ukulala, ukuphumla kunye nokunciphisa uxinzelelo, kodwa ubungqina bunomda. Thatha i-250 mg 30-60 imizuzu ngaphambi kokulala ().
• IGlycine: Izifundo ezimbalwa zibonisa ukuba ukuthatha i-3 gram ye-amino acid glycine kunokuphucula umgangatho wokulala (,, 54).
• Ingcambu yeValerian: Izifundo ezininzi zibonisa ukuba i-valerian inokukunceda ulale kwaye uphucule umgangatho wokulala. Thatha i-500 mg ngaphambi kokulala (,,).
• Magnesium: Uxanduva lokuphendula okungaphezulu kwama-600 emzimbeni wakho, i-magnesium inokuphucula ukuphumla kunye nokwenza ngcono umgangatho wokulala (,,).
• L-theanine: I-amino acid, i-L-theanine inokuphucula ukuphumla kunye nokulala. Thatha i-100-200 mg ngaphambi kokulala (,).
• Ilavenda: Imifuno enamandla kunye neenzuzo ezininzi zezempilo, i-lavender inokubangela ukuzola kunye nokuhlala phantsi ukuphucula ubuthongo. Thatha i-80-160 mg equlathe i-25-46% ye-linalool (,,,,,,,).

Qiniseka ukuba uzama kuphela ezi zongezo ngexesha. Ngelixa ingeyiyo imbumbulu yemicimbi yokulala, inokuba luncedo xa idityaniswe nezinye iindlela zokulala zendalo.

Izongezo ezininzi, kubandakanya i-lavender kunye ne-magnesium, zinokunceda ngokuphumla kunye nomgangatho wokulala xa zidityaniswe nezinye iindlela.

8. Musa ukusela utywala

Ukuba neziselo ezimbalwa ebusuku kunokuchaphazela kakubi ukulala kwakho kunye neehomoni.

Utywala buyaziwa ukuba bubangela okanye bonyuse iimpawu zokulala, ukurhona, nokuphazamisa iipateni zokulala (,).

Ikwatshintsha nemveliso ye-melatonin yasebusuku, edlala indima ephambili kwisingqisho somzimba wakho (,,,).

Olunye uphononongo lufumanise ukuba ukusela utywala ebusuku kunciphise ukunyuka kwendalo ebusuku kwihomoni yokukhula komntu (HGH), edlala indima kwisingqisho sakho sokujikeleza kwaye ineminye imisebenzi ephambili ().

Thintela utywala ngaphambi kokulala, kuba bunokunciphisa ukuveliswa kwe-melatonin ebusuku kwaye kukhokelele ekuphazamiseni iipateni zokulala.

9. Yandisa indawo yakho yokulala

Abantu abaninzi bakholelwa ukuba indawo yokulala kunye nokuseta kwayo zizinto eziphambili ekufumaneni ubuthongo obuhle ebusuku.

Ezi zinto zibandakanya ubushushu, ingxolo, izibane zangaphandle, kunye nolungiselelo lwefanitshala ().

Izifundo ezininzi zibonisa ukuba ingxolo yangaphandle, ihlala ivela kutrafikhi, inokubangela ukulala okungalunganga kunye nemicimbi yezempilo yexesha elide (,,).

Kwisifundo esinye kwigumbi lokulala labasetyhini, malunga neepesenti ezingama-50 zabathathi-nxaxheba baqaphela umgangatho ophucukileyo wokulala xa ingxolo nokukhanya kunciphile ().

Ukulungiselela indawo yokulala yakho, zama ukunciphisa ingxolo yangaphandle, ukukhanya, kunye nezibane ezingezizo ezivela kwizixhobo ezinje ngeewotshi zealam. Qiniseka ukuba igumbi lakho lokulala liyindawo ezolileyo, ephumlayo, ecocekileyo, neyonwabisayo.

Lungiselela indawo okulala kuyo ngokususa ukukhanya kwangaphandle nengxolo ukuze ulale ngcono.

Setha ubushushu kwigumbi lakho lokulala

Ubushushu bomzimba kunye negumbi lokulala bunokuchaphazela kakhulu umgangatho wokulala.

Njengoko usenokuba namava ngexesha lasehlotyeni okanye kwiindawo ezishushu, kunokuba nzima kakhulu ukulala kamnandi xa kushushu kakhulu.

Olunye uphononongo lufumanise ukuba ubushushu bamagumbi okulala buchaphazela umgangatho wokulala ngaphezulu kwengxolo yangaphandle ().

Olunye uphononongo lubonisa ukuba ukunyuka komzimba kunye negumbi lokulala kunganciphisa umgangatho wokulala kunye nokwandisa ukuphaphama (,,,,,).

Malunga ne-70 ° F (20 ° C) kubonakala ngathi bubushushu obonwabisayo kubantu abaninzi, nangona kuxhomekeke kukhetho kunye nemikhwa yakho.

Vavanya amaqondo obushushu ahlukeneyo ukuze ufumane ukuba yeyiphi eyona ikulungeleyo. Malunga ne-70 ° F (20 ° C) yeyona ilungileyo kubantu abaninzi.

11. Musa ukutya ngokuhlwa

Ukutya ezinzulwini zobusuku kunokuchaphazela kakubi umgangatho wokulala kunye nokukhululwa kwendalo kwe-HGH kunye ne-melatonin (,,,,).

Oko kwathiwa, umgangatho kunye nohlobo lwe-snack yakho yasebusuku kakhulu inokudlala indima nayo.

Kwisifundo esinye, isidlo esiphezulu se-carb esityiwe iiyure ezi-4 ngaphambi kokulala sabanceda abantu ukuba balale ngokukhawuleza ().

Into enomdla kukuba, olunye uphononongo lufumanise ukuba ukutya okuncinci kwe-carb nako kuphucula ubuthongo, kubonisa ukuba ii-carbs azisoloko ziyimfuneko, ngakumbi ukuba uqhele ukutya okuncinci kwe-carb ().

Ukutya isidlo esikhulu ngaphambi kokulala kunokukhokelela ekungalali kakuhle kunye nokuphazamiseka kwehomoni. Nangona kunjalo, ukutya okuthile kunye nokutya okutyayo iiyure ezimbalwa ngaphambi kokulala kunokunceda.

12. Khululeka kwaye ucime ingqondo yakho ngokuhlwa

Abantu abaninzi banendlela yokulala ngaphambi kokuba balale ebanceda ukuba baphumle.

Iindlela zokuphumla ngaphambi kokulala zibonisiwe ukuphucula umgangatho wobuthongo kwaye yenye yeendlela eziqhelekileyo ezisetyenziselwa ukunyanga ukulala (,,).

Kwisifundo esinye, ukuthambisa okupholileyo kuphucule umgangatho wokulala kubantu abagulayo ().

Iindlela-qhinga zibandakanya ukumamela umculo opholileyo, ukufunda incwadi, ukuhlamba okushushu, ukucamngca, ukuphefumla okunzulu kunye nokubona.

Zama iindlela ezahlukeneyo kwaye ufumane ezona zilungele wena.

Iindlela zokuphumla ngaphambi kokulala, kubandakanya iibhafu ezishushu kunye nokucamngca, kunokukunceda ulale.

13. Thatha ibhafu yokuphumla okanye ishawa

Ibhafu yokuphumla okanye ishawa yenye indlela ethandwayo yokulala ngcono.

Izifundo zibonisa ukuba banokunceda ukuphucula umgangatho wokulala ngokubanzi kwaye bancede abantu-ngakumbi abantu abadala ukuba balale ngokukhawuleza (,,,,).

Kwisifundo esinye, ukuthatha ibhafu eshushu kwimizuzu engama-90 ngaphambi kokulala kuphuculwe umgangatho wokulala kwaye banceda abantu ukuba balale nzulu ().

Ngaphandle koko, ukuba awufuni ukuhlamba ngokupheleleyo ebusuku, ukuhlamba iinyawo zakho emanzini ashushu kunokukunceda uphumle kwaye uphucule ukulala (,).

Ibhafu efudumeleyo, ishawa, okanye ibhafu yeenyawo ngaphambi kokuba ulale zinokukunceda uphumle kwaye uphucule umgangatho wakho wokulala.

14. Khuphela ngaphandle ingxaki yokulala

Imeko esempilweni enokubangela iingxaki zokulala kwakho.

Omnye umba oqhelekileyo kukuphefumla kokulala, okubangela ukungahambelani kunye nokuphazamiseka kokuphefumla. Abantu abanale ngxaki bayayeka ukuphefumla rhoqo xa belele (,).

Le meko inokuba yinto eqhelekileyo kunokuba ucinga. Olunye uphononongo lubanga ukuba i-24% yamadoda kunye ne-9% yabasetyhini bane-apnea yokulala ().

Eminye imiba eqhelekileyo efunyaniswe kwezonyango ibandakanya ukuphazamiseka kwentshukumo yokulala kunye nokujikeleza kwesingqi sokujikeleza / ukuphazamiseka kokuvuka, okuqhelekileyo kubasebenzi beeshifti (,).

Ukuba uhlala unengxaki yokulala, kunokuba bubulumko ukubonisana nomboneleli wakho wezempilo.

Kukho iimeko ezininzi eziqhelekileyo ezinokubangela ukulala okungalunganga, kuquka ne-apnea yokulala. Jonga umboneleli wezempilo ukuba ukulala kakubi kuyingxaki engaguqukiyo ebomini bakho.

15. Fumana ibhedi entofontofo, umatrasi, kunye nomqamelo

Abanye abantu bayazibuza ukuba kutheni behlala belala ngcono ehotele.

Ngaphandle kwendawo yokuphumla, umgangatho webhedi unokuchaphazela ukulala (,).

Olunye uphononongo lujonge izibonelelo zomandlalo omtsha kangangeentsuku ezingama-28, ukuveza ukuba kunciphisa umva nge-57%, iintlungu zamagxa ngama-60%, kunye nokuqina komqolo ngama-59%. Ikwaphucule umgangatho wokulala ngama-60% ().

Olunye uphononongo lubonisa ukuba umandlalo omtsha unokukhulisa ukulala. Ukongeza, ukulala okungalunganga komgangatho kungakhokelela ekwandeni kweentlungu ezisezantsi (,).

Owona matatrasi kunye neebhedi zezona zibalaseleyo. Ukuba uhlaziya ibhedi yakho, yenza ukhetho lwakho kwizinto ozikhethayo (,,,,).

Kuyacetyiswa ukuba uhlaziye umandlalo wakho ubuncinci kwiminyaka emi-5 ukuya kweli-8.

Ukuba awuyitshintshanga imatrasi okanye ibhedi yakho kangangeminyaka eliqela, oku kunokuba yinto ekhawulezileyo- nangona kunokuba kubiza kakhulu - lungisa ().

Cofa kula makhonkco alandelayo ukuze uthenge uze uthelekise oomatrasi neepilo.

Umbhede wakho, umatrasi, kunye nomqamelo unokuchaphazela kakhulu umgangatho wokulala kunye nentlungu edibeneyo okanye yangemva. Zama ukuthenga izinto zokulala ezikumgangatho ophezulu - kuquka noomatrasi - qho kwiminyaka emi-5 ukuya kweli-8.

Zilolonge rhoqo - kodwa hayi phambi kokuba ulale

Ukuzivocavoca yenye yezona ndlela zibalaseleyo zesayensi zokuxhasa ukulala kwakho kunye nempilo.

Inokuphucula yonke imiba yokulala kwaye isetyenziselwe ukunciphisa iimpawu zokulala (,,,,).

Olunye uphononongo kubantu abadala lubonisa ukuba umthambo uphantse wamisa isiqingatha sexesha elithathwayo ukulala wanika nemizuzu engama-41 yokulala ebusuku ().

Kubantu abanobuthongo obukhulu, umthambo ubonelela ngezibonelelo ezininzi kunamayeza amaninzi. Ukuzivocavoca ixesha elincitshisiweyo lokulala nge-55%, ukuvuka ngokupheleleyo ebusuku nge-30%, kunye noxinzelelo nge-15% ngelixa ukonyusa ixesha lokulala lilonke nge-18% ().

Nangona ukuzivocavoca imihla ngemihla kubalulekile ukulala kakuhle ebusuku, ukukwenza emva kwexesha emini kunokubangela iingxaki zokulala.

Oku kungenxa yesiphumo sokuzivocavoca somzimba, esonyusa ukuphapha kunye neehomoni ezinje nge-epinephrine kunye ne-adrenaline.

Nangona kunjalo, olunye uphononongo alubonisi ziphumo zibi, ke oko kuxhomekeke ngokucacileyo kumntu (,,).

Ukuzilolonga rhoqo ngexesha lasemini yenye yeendlela ezilungileyo zokuqinisekisa ukulala kamnandi ebusuku.

17. Musa ukusela nayiphi na into engamanzi ngaphambi kokuba ulale

I-Nocturia ligama lonyango lokuchama kakhulu ebusuku. Ichaphazela umgangatho wokulala kunye namandla emini (,).

Ukusela izixa ezikhulu zotywala ngaphambi kokulala kungakhokelela kwiimpawu ezifanayo, nangona abanye abantu bebuthathaka kunabanye.

Nangona i-hydration ibalulekile kwimpilo yakho, kububulumko ukunciphisa ukungenisa kwakho ulwelo ngorhatya.

Zama ukungaseli naluphi na ulwelo iiyure eziyi-1-2 phambi kokuba ulale.

Kuya kufuneka uphinde usebenzise igumbi lokuhlambela ngaphambi kokuba ulale, kuba oku kunganciphisa amathuba akho okuvuka ebusuku.

Nciphisa ukungenisa ulwelo ngorhatya kwaye uzame ukusebenzisa igumbi lokuhlambela ngaphambi kokulala.

Umgca wezantsi

Ukulala kudlala indima ebalulekileyo kwimpilo yakho.

Olunye uphononongo olukhulu olunxulumene nokungalali ngokwaneleyo kumngcipheko okhulayo wokutyeba nge-89% ebantwaneni kunye nama-55% kubantu abadala ().

Olunye uphononongo luphetha ukuba ukufumana ngaphantsi kweeyure ezisi-7 ukuya kwezi-8 ngobusuku bunye kwandisa umngcipheko wokuba nesifo sentliziyo kunye nohlobo lweswekile yesi-2 (,,).

Ukuba unomdla kwimpilo efanelekileyo kunye nentlalontle, kuyacetyiswa ukuba wenze ukulala kwindawo ephambili kwaye ubandakanye ezinye zeengcebiso ezingasentla.

Ukulungiswa kokutya: Ukutya ukuze ulale ngcono