Oonobangela bokuBila ebusuku (Ngaphandle kokuyeka ukuya exesheni)

Umxholo

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Uninzi lwethu lunxulumana nokubila ebusuku kunye nokuyeka ukuya exesheni, kodwa njengoko kuvela, ayisosizathu sokuba ubile xa ulele, utshilo uJennifer Caudle, ugqirha osapho oqinisekisiweyo webhodi kunye nonjingalwazi oncedisayo kwisikolo iRowan University School of Osteopathic Medicine. "Le nto izigulane ezininzi ziya kundibuza malunga-nje ukuzibuza ukuba yinto eqhelekileyo. Kwaye into yokuqala endiyithethayo kumfana osemncinci, kungenjalo umfazi onempilo, kukho ithuba elihle lokuba imbangela yokusingqongileyo. " Ngamanye amagama, ugcina igumbi lakho lifudumele kakhulu, okanye uzikhukula kwindawo enzima kakhulu. (Kwaye kukho izizathu ezili-9 zokunuka kwakho ukubila kwakho.)

Kodwa ukuba sele uzame ukuqhekeza ifestile, uqhushumbe i-A / C, kwaye umjongela umthuthuzeli ukuba angabinamsebenzi, kunokubakho enye into eyenzekayo.

Amayeza abangela ukubila ebusuku, utshilo uCaudle. Ukudakumba, ezinye iintlobo zolawulo lokuzalwa okanye unyango lwehomoni, kunye neziyobisi ezinciphisa i-cholesterol, umzekelo, zinokubangela ukubila ebusuku. Ukuba ukulo naliphi na iyeza lemihla ngemihla, ucebisa ukuba ubuze ugqirha wakho ukuba ingaba sisizathu sokuba ubile xa ulele. (Zama ezi Ndlela zili-15 zokubila-ubungqina bendlela yobuhle bakho.)

Ingxaki inokuba luphawu lwemiba enzulu yezempilo, njenge-thyroid engasebenzi kakhulu okanye engasebenziyo okanye, ngokutsho kophononongo lwakutsha nje kwijenali. BMJ vula, ukuphelelwa ngumoya. Ukuba uvuka ubila qho busuku ngaphandle kokungaphumeleli, okanye ukuba uyaqaphela eminye imiba yezempilo-ngathi uqala ukulahleka okanye ukutyeba ngaphandle kwesizathu, uqhuba umkhuhlane, okanye ujongene nemvakalelo engachazwanga ugqirha.

Kodwa ukuba ungowasetyhini osempilweni, owonwabileyo (oqiniseke ngokupheleleyo ukuba akaqalisi ukuyeka ukuya exesheni-iimpawu zinokuqala ukuvela phakathi kwakho namashumi amathathu eminyaka, ngaphambi kokuba amaxesha akho exesheni abe manqaphanqapha!) ngokuqinileyo.

Ukuba awukwazi ukuthatha i-thermostat yakho phantsi kweenotshi ezimbalwa, okanye ukuba ulikhoboka lokuziva ubunzima bomthuthuzeli kuwe xa ulele (unetyala!), Cinga ngokutyala imali kumqamelo wokupholisa ijeli njenge-Dreamfinity Memory Foam pillow ( $51; amazon.com). Kukwalumkile: ukubethelela isibini esitsha se-PJs ngebhedi yakho ukwenza utshintsho lula ukuba uvuka udikidiki ezinzulwini zobusuku. Ngcono nangakumbi, nxiba into eyenziwe ngezinto zokubila, njengeLusome PJs (ukusuka kwi-$48; lusome.com)-ilaphu elomileyo leLon lifunxa ukubila kodwa lome ngoko nangoko, ukuze ungavuki uziva ngathi unxibe isuti emanzi. Okanye iiseti zeRaven & Crow, ezenziwe kwizinto eziphefumulayo ze-70 yeepesenti ze-bamboo kunye ne-30 yepesenti yomqhaphu, ezenza zibe zombini ubushushu obulawulwa kwaye buzinzile.

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