Indlela yokuSebenzisa ukucamngca ngokulala ukulwa nokuLala

Umxholo

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Ayinakuphikiswa into yokuba ubungakanani bokulala esibufumanayo busuku ngabunye bunempembelelo enkulu kwimpilo yethu, kwimo yengqondo, nakwisinqe. (Ngapha koko, ixesha lethu lokufumana ii-Z ngokuqinisekileyo libalulekile nje ngexesha lethu lokuzilolonga.)

Kodwa ukulala ngokwaneleyo (kunye nokulala) kulula ukutsho kunokuba kwenziwe: Isiqingatha sabantu sijongana nohlobo oluthile lokungalali (iipesenti ezili-15 ezingapheliyo) kwaye umntu wesithathu waseMelika akafumani ukulala ngokwaneleyo, ngokwengxelo evela kwi-CDC. Ngena: Ukuthandwa kokucamngca ngokulala.

Ngelixa unyango lokuziphatha kwengqondo luyindlela yokuqala yonyango lokungalali okungapheliyo, unyango olusekwe engqondweni luyonyuka, uyachaza uShelby Harris, Psy.D, ugqirha wezengqondo onelayisensi ogxile ekuziphatheni kweyeza lokulala.

"Ndifumanisa ukuba xa abathengi bam besebenzisa ingqondo, iyabanceda noxinzelelo kunye noxinzelelo-zizathu ezibangela ukuba abantu babe nengxaki yokulala ebusuku, utshilo. Ixhaswa yisayensi, nayo-uphononongo olupapashwe kuyo Unyango lwaNgaphakathi lweJAMA Ufumene imizuzu engama-20 yokucamngca ngengqondo ngemini ephucule umgangatho wokulala kubantu abadala abanokuphazamiseka kokulala ngokulinganayo. Nokuba awunasifo sokungalali, ukucamngca ngaphambi kokulala (kunye nemini yonke) kunokunceda kubuninzi bokulala kunye nomgangatho, utshilo uHarris. (Idibeneyo: Zonke izibonelelo zokucamngca omele wazi ngazo)

Ke isebenza njani? Ukuba awuzange uve ngokucamngca ngokulala ngaphambili, kubalulekile ukuba wazi ukuba ayisiyondlela "yokukulalisa," utshilo uHarris. Endaweni yokucamngca kunceda ukunika ingqondo yakho ithuba lokuzola ukuze ubuthongo buze ngokwendalo, uyachaza."Ukulala kuza kumaza kwaye kuya kwenzeka xa kuthanda-kufuneka usete inqanaba lawo." (Zange wacamngca? Sebenzisa esi sikhokelo saqalayo ukuze uqalise.)

Isitshixo sokucamngca ngokulala kukuzijonga kwakhona xa uqala ukulungisa kuluhlu lwezinto oza kuzenza okanye olunye uxinzelelo lobomi, olukhusela umzimba nengqondo ukuba zingavali ukulala, utshilo uHarris. "Abantu abaninzi bacinga ukuba kufuneka bakwazi ukugxila ngokupheleleyo-ayisosakhono," utshilo. "Ingqondo iya kubhadula; yinto eqhelekileyo leyo. Ubuchule buzixelela ukuba ubuyele emsebenzini xa ingqondo yakho ibhadula, kwaye ube nobubele kuwe."

Umgaqo wokuqala wokucamngca ubuthongo: Beka iwotshi (okanye i-iPhone) kude! Ukuba ngu-3 kusasa kwaye awukwazi ukulala, ukubala iiyure de kufuneka uvuke kuya kukwenza uxakeke ngakumbi kwaye uxinezeleke, utshilo uHarris. Ukungqinelani neshedyuli yakho yokulala (nangeempelaveki) kuya kukumisela impumelelo, utshilo. (Apha, eminye imithetho eli-10 yokulala ngcono.)

Ukuqala, chitha iyure ungaphumli kunye nokucamngca ngokulala kukhetho lwakho. (Ngokuqinisekileyo, ukusebenzisa i-electronics ngaphambi kokulala ngokuqhelekileyo akukho-hayi, kodwa unokubeka ngokulula umsebenzi wokucamngca uze ucime isikrini sefowuni yakho, uHarris uthi.) Ukucamngca kukaHarris, kufumaneka nge-app kaGaiam, i-Meditation Studio (eyimpawu Ukucamngca okungaphezulu kwe-160 ngeendlela ezahlukeneyo, ootitshala, kunye nezithethe) kubandakanya ukuphefumla nokubonisa imithambo kunye nokucamngca okuyilelwe ukunciphisa uxinzelelo kwimisipha yakho kunye nokuzisa imvakalelo yokuphumla. Okanye, zama enye yezinye izibonelelo ezininzi ngaphandle apho ukucamngca okukhokelwayo ukufumana isitayela esisebenza kakuhle kuwe.

Ukuba unengxaki yokulala, uHarris ukwacebisa ukuba uzame ukuphefumla okunzulu ukuze uthule ingqondo nomzimba wakho:

Beka isandla esinye kwisisu sakho kunye nesinye esifubeni sakho kwaye uphefumle nzulu, uqiniseke ukuba isisu sakho sihamba ngaphezulu kwesifuba sakho. Bala uye kutsho ku-10 uphinde ubuyele kwenye. Iqhinga kukuba, awukwazi ukuya kwinombolo elandelayo ngaphandle kokuba ukwazi ukugxila kuyo ngokupheleleyo. Ukuba ingqondo yakho iqala ukuzulazula kufuneka uhlale kuloo nombolo de ukhulule ingqondo yakho. Yikholwe okanye ungakholelwa, oku kungathatha imizuzu eli-10 ukuya kweli-15, utsho uHarris. Ukuba ufumanisa ukuba imizuzu engama-20 idlulile, phuma ebhedini kwaye uqhubeke nomsebenzi kwenye indawo, utshilo.

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