Izibonelelo ezili-10 eziphezulu zokulala ze

Umxholo

• Ushwankathelo
• 1. Ukhawuleza ulale ngokukhawuleza
• 2. Ukulala okungcono
• 3. Igcina ulusu lusempilweni
• 4. Ukunciphisa uxinzelelo kunye noxinzelelo
• 5. Thintela ukutyeba
• 6. Umngcipheko osezantsi wesifo sentliziyo kunye nohlobo lwesibini lweswekile
• 7. Ukukhuthaza impilo yelungu lobufazi
• 8. Yandisa ukuzala kwamadoda
• 9. Nyusa ukuzithemba
• 10. Ukuphucula ubudlelwane bakho
• Ukuthatha

Ushwankathelo

Ukulala ze uze ungabi yinto yokuqala ocinga ngayo xa kufikwa ekuphuculeni impilo yakho, kodwa kukho izibonelelo ezinokuba zilunge kakhulu ukuba ungazihoyi. Kuba ukulala ze kulula kakhulu ukuzizama, inokuba lixesha lokuba ukhulule kwaye ufumane isnooze yakho. Kwimpilo yakho, oko kukuthi.

Njengoko kuvela, zininzi izibonelelo zokulala ze. Usenokuba ukhe weva ngezinye zazo, kodwa abanye banokumangaliswa.

1. Ukhawuleza ulale ngokukhawuleza

Ubushushu bomzimba wakho sisitshixo esinye sokulala kwakho. Ngokwenene yinxalenye yesingqi sakho se-circadian, isingqisho sebhayoloji esenza "iwotshi" yomzimba wakho yokulala.

Ukupholisa phantsi uxelela umzimba wakho ukuba lixesha lokulala, ke ukulala ze - kunye nokuvumela iqondo lobushushu lomzimba wakho ukuba lehle- kunokukunceda ulale ngokukhawuleza.

2. Ukulala okungcono

Ayisiyonto nje yokupholisa umzimba wakho ekuncedeni ukuba ulale ngokukhawuleza, ikwaphucula umgangatho wakho wokulala. Iqondo lokushisa elifanelekileyo kwigumbi lakho lokulala liphakathi kwe-60 kunye ne-67 ° F (15 ukuya kwi-19 ° C).

Omnye ovela kumaZiko ezeMpilo kaZwelonke wafumanisa ukuba iqondo lobushushu kwigumbi olala kulo yenye yezona zinto zibalulekileyo ekufezekiseni ukulala okusemgangathweni.

Ukuba kubanda kakhulu okanye kushushu kakhulu, usengozini yokuchaphazela ukulala kwentshukumo yakho yamehlo ekhawulezileyo, elinqanaba lokulala elinceda ukuvuselela ingqondo nomzimba wakho. Ukulala ze yindlela enye yokuhlala upholile phantsi kwesigqubuthelo.

Ngokwengxelo, ukungalali ixesha elide kunxulunyaniswa neemeko ezininzi zempilo kubandakanya uhlobo lweswekile 2, isifo sentliziyo kunye negazi, ukutyeba nokudakumba.

3. Igcina ulusu lusempilweni

Kuba ukulala ze kunokunceda ukonyusa umgangatho wakho wokulala, kunokuphucula ulusu lwakho. Olunye uphononongo oluncinci lujonge ukuba ubuthongo obungalunganga bunqamle ulusu ekukwazi ukuphilisa kwilonda elincinci.

Bahlule abathathi-nxaxheba babe ngamaqela amathathu - elinye lalifumana ubuthongo "obaneleyo", elinye lalilele ukulala, kwaye okwesithathu kwakungalali buthongo kodwa kwafumana izondlo ezongezelelekileyo. Into abayifumeneyo kukuba iqela elilele kakuhle lachacha ngokukhawuleza kunamanye amaqela amabini. Kwaye isondlo esongezelelweyo? Ayenzanga mahluko ubalulekileyo kwindlela aphola ngayo amanxeba.

Oku kubonisa ukuba ukulala ngokwaneleyo kunokunceda ulusu lwakho ukuba luphile kwaye uhlale usempilweni, kwaye ukuba ukulala ze kunceda oko kwenzeka, nokuba ngcono.

4. Ukunciphisa uxinzelelo kunye noxinzelelo

Esinye isizathu sokulala ze kungalutshintsho olulungileyo kukuba kunokunceda ukunciphisa uxinzelelo lwakho kunye noxinzelelo. Akusiyo imfihlo yokuba ukulala okungalunganga kunempembelelo enkulu kumanqanaba oxinzelelo. Uphononongo lubonisa ukuba ukungalali kakuhle kunxulunyaniswa nokudakumba kwanokwanda komngcipheko wokuzibulala.

Ngelixa uxinzelelo kunye noxinzelelo kunokubangela ukulala, kubalulekile ukuba ukhumbule ukuba ukuphucula umgangatho wakho wokulala- kunye nokulala ngokwaneleyo-kunokunceda.

5. Thintela ukutyeba

Ukuba unengxaki yokulala, inokonakalisa impilo yakho ngeendlela ezininzi. Olunye uphononongo lwalandelwa ngaphezulu kwama-21,000 abantu iminyaka emithathu kwaye bafumana unxibelelwano olunokubakho phakathi kokulala ngokwaneleyo kunye nokuzuza ubunzima. Abantu ekuthiwa balala belingana okanye ngaphantsi kweeyure ezi-5 ngobusuku ngabunye kunokwenzeka ukuba batyebe.

Enye indlela yokulala ze ingakunceda unciphise? Ukugcina umzimba wakho ubanda ebusuku kunokunceda ukukhulisa amandla akho okutsha kweekhalori. Isifundo esincinci esalandela amadoda amahlanu safumanisa ukuba ukuvezwa kwamaqondo apholileyo apholileyo, malunga ne-66 ° F (19 ° C), kuncede imizimba yabo yonyusa umsebenzi onamafutha omdaka.

6. Umngcipheko osezantsi wesifo sentliziyo kunye nohlobo lwesibini lweswekile

Ukuba awulali ngokwaneleyo ebusuku, unokuba semngciphekweni wesifo seswekile okanye isifo sentliziyo. Ngo-2010 wajonga idatha evela kubantu abayi-1,455 ngaphezulu kweminyaka emithandathu kwaye wafumanisa ubudlelwane phakathi kwexesha lokulala elisezantsi kunye nokwanda komngcipheko wesifo seswekile, nto leyo eya kuthi inyuse umngcipheko wesifo sentliziyo.

Ngokulala ze, unokunyusa amandla akho okulala ngokukhawuleza kwaye uhlale ulele, onokuthi wenze umahluko xa kufikwa kwimpilo yakho.

7. Ukukhuthaza impilo yelungu lobufazi

Ukulala ze kukwayindlela entle yokunyusa impilo yelungu lobufazi kunye nokuthintela usulelo lwegwele. Impahla yangaphantsi elungeleleneyo okanye ejulileyo inokuwonyusa umngcipheko wosulelo lwegwele lobufazi kuba igwele lithanda ukukhula kwiindawo ezifudumeleyo, ezifumileyo.

Nokuba unxibe ntoni emini, ukulala ze kuyindlela elula yokukhupha ubufazi kwaye uyigcine isempilweni.

8. Yandisa ukuzala kwamadoda

Abafazi asingabo bodwa abanokuxhamla ngokulala ze. Uphononongo lwakutsha nje lwamadoda angama-656 lucebise ikhonkco phakathi kokunxiba iimpahla zangaphantsi ezomeleleyo kunye nokubala kwangaphantsi kwesidoda. Amadoda axele ngokunxiba iimbethi manqindi ayenobuninzi besidoda kunye nenani lobudoda kunelabo banxibe iimpahla zangaphantsi ezomeleleyo.

Ukulala ze kuyindlela elungileyo yokugcina amasende epholile kunye nakubushushu obulungileyo kwimpilo yesidoda.

9. Nyusa ukuzithemba

Ukulala ze kunye yindlela elungileyo yokunxibelelana nomzimba wakho kunye nokunyusa ukuzithemba kwakho. Olunye uphononongo lufumanise ukuba ukuchitha ixesha uhamba ze kuncede ukukhulisa ukuzithemba kunye nomzimba wonke, ngokuqinisekileyo ophumeleleyo xa kusiziwa ekuthandeni wena.

10. Ukuphucula ubudlelwane bakho

Ngelixa isondo sinokuba yinxalenye enkulu yobudlelwane bakho, ukulala ze kunye neqabane lakho kunokuba yinto entle.Ngapha koko, olunye uphononongo lufumanise ukuba unxibelelwano lolusu nolusu phakathi kwabantu abadala lukhuthaza ukukhutshwa kwe-oxytocin, edlala indima ebalulekileyo ekwakheni ukudibanisa phakathi kwamaqabane.

Kanangcono? Ukuchukumisa iqabane lakho kukwabalulekile kwimpilo yakho- hayi ubudlelwane bakho nje kuphela - kunye nokulala ze yindlela entle yokuvuna zombini izibonelelo.

Ukuthatha

Nokuba awukukhululekanga ukulala ze ngokupheleleyo, ukunciphisa inani leelokhwe ozinxibileyo ebusuku-okanye nokulahla nje i-bra okanye iimpahla zangaphantsi-yindlela elula yokusebenzisa ezi zibonelelo.

Xa kuziwa ekulaleni, into ebalulekileyo kukuba uthatha amanyathelo okuqinisekisa ukuba ulala ngokwaneleyo.