Izizathu ezi-5 ezingaqhelekanga zokuba ube nephupha elibi

Umxholo

• Ukhuphe
• Ulale Ndaweni Entsha
• Utya isidlo sangokuhlwa ngo-10 P.M.
• Ucinezelekile Kakhulu
• Uphengululo lwe

Amaphupha amabi ayisiyonto nje yomntwana: Ngalo lonke ixesha, sonke siyazifumana ziqhelekile. Enyanisweni, i-American Sleep Association ibonisa ukuba phakathi kwama-80 nama-90 ekhulwini kuthi aya kufumana ubuncinane ubomi bethu bonke. Kwaye iimovie ezoyikisayo asikuphela kwetyala. Sithethile neengcali malunga nezizathu ezintlanu (ezimangalisayo) ezinokuba ngasemva kwesizathu sokuba uvuke uphaku-phaku.

Ukhuphe

Ubusuku edolophini bungakhokelela kubusuku obuzolileyo phakathi kwamashiti (... kwaye hayi olo hlobo lungaqhelekanga). Utywala yimbangela enkulu yokuphupha kakubi, utsho uW. Christopher Winter, M.D., ingcali yokulala kunye nomlawuli wezonyango kwiziko leyeza lokulala kwisibhedlele saseMartha Jefferson eCharlottesville, VA. Kwenye, utywala buthintela ukuhamba kwamehlo okukhawulezileyo (REM) ukulala-kulapho siphupha khona, utshilo. Emva koko, njengoko umzimba wakho uhlaziya iziselo zakho, ukuphupha kuza kugquma-ngamanye amaxesha kukwenza amaphupha amabi kakhulu, uyacacisa.

Utywala bukwaphumza indlela yakho yomoya ephezulu. Xa usela ngaphambi kokuba ulale, indlela yakho yomoya ifuna ukuwa ngakumbi, utsho. "Ukudityaniswa kokuphupha kunye nokungakwazi ukuphefumla rhoqo kunokudala imeko apho unamaphupha-ahlala ebandakanya ukurhaxwa, ukuleqwa, okanye ukuziva uxinekile, utshilo. Umzimba wakho ngokusisiseko uthatha lo mvakalelo wokutsala nzima ukuphefumla (okunokwenzeka ukuba kuyenzeka) kwaye wenze ibali elijikeleze loo nto ngathi yingcuka ekuleqayo. (Fumanisa ukuba buthini na ubunye ubutywala xa ulele.)

Ulale Ndaweni Entsha

Siye savuka sonke ebhedini yehotele ezinzulwini zobusuku ndingazazi nokuba siphi na. Utshintsho kuseto lunokubangela uxinzelelo-kwaye loo nto yokudideka inokungena emaphupheni akho, utshilo uBusika. Ukulala kwiindawo zangaphandle ngamanye amaxesha kunokuthetha ukuba uvuka ngakumbi ezinzulwini zobusuku, ezinokuphazamisa ukulala kwakho kwaye zikhokelele kumaphupha amabi, wongeza.

Utya isidlo sangokuhlwa ngo-10 P.M.

Ukulala phantsi kwisisu esipheleleyo kunokubangela i-acid reflux, enokuthi iphazamise ukulala, utshilo uBusika. Kwaye ngelixa uphando oluthile lubonisa ukuba ukutya okuthile (okufana neziqholo) kubangelwa amaphupha amabi, isizathu esinokubakho samaphupha angaqhelekanga kukuba ubuthongo bakho buphazamiseka. Inyaniso, nantoni na oko kubangela ukuphazamiseka kokulala-abantwana abancinci bekuvusa, igumbi elishushu kakhulu, okanye inja njengeqabane elileleyo-inokubangela amaphupha amabi, utshilo uBusika. Xa umzimba wakho uxakekile uzama ukuzipholisa, ukucola ukutya, okanye ucofe iqabane elirhona, ubuthongo bakho bukhutshelwa ngaphandle, obunokwenza amaphupha oyikisayo kunye nokuvuka ngakumbi ubusuku bonke. (Qinisekisa ukuba ugcwalisa i-pantry yakho ngoKutya okuBalaseleyo kokuLala ngokunzulu.)

Ucinezelekile Kakhulu

Ukuba uya kulala unoloyiko kunye namaxhala, uya kufumanisa ukuba iphupha lakho lizaliswe ngumxholo ofanayo, utshilo uWinter. Enyanisweni, olunye uphando lubonisa ukuba i-71 ukuya kuma-96 ekhulwini abantu abane-post-traumatic stress disorder (PTSD) banokuba namaphupha amabi. Kodwa ezinye izifundo zisibonisa ukuba uxinzelelo oluncinci njengomboniso ozayo, ukhuphiswano lweembaleki, okanye ukuboniswa kukonzakala kusetyenziswa amajelo eendaba kungaziphazamisa iingqondo zethu ngelixa silele. (Ngaba iMelatonin iyakukunceda ulale bhetele?)

Uye Walala Emqolo

Ukuba uyasinqa emqolo, unokuba nokuphazamiseka okuphefumlayo ngakumbi, kwaye ngenxa yoko, ukubakho kwamaphupha amabi ngakumbi, utshilo uBusika. "Ngokubanzi, ukulala ngomqolo kudala indawo apho indlela yomoya ingazinzanga kwaye kunokwenzeka ukuba iwe," utshilo. Kwaye njengokusela, le mfuno yomoya inokuguqulelwa kwimifanekiso eyoyikisayo engqondweni yakho. (Zininzi iindlela ezingaqhelekanga zokulala ezichaphazela impilo yakho.)

Uphengululo lwe