Izibonelelo ezi-5 zeMpilo yokulala ze

Umxholo

• 1. Uya kufumana ubuthongo obunzulu.
• 2. Uya kunciphisa umngcipheko wakho wokuhlaselwa sistroke kunye nokuhlaselwa yintliziyo.
• 3. Ukulala ze kungaphucula ubomi bakho bokwabelana ngesondo.
• 4. Inokuhlisa kananjalo uxinzelelo lwegazi.
• 5. Ukulala ze kulunge ngakumbi kulusu lwakho.
• Uphengululo lwe

Sonke sifuna ukulala kamnandi. Kwaye ngelixa kukho iingcebiso ezingapheliyo malunga nendlela yokwenza kanye loo nto, kuyacaca ukuba kunokuba nesisombululo esinye esilula: Ukwehla ezantsi.

"Zininzi izibonelelo zokulala unganxibanga," utshilo uChris Brantner, umqeqeshi wesayensi yokulala oqinisekisiweyo kunye nomseki wobutyebi bokulala kwi-Intanethi iSleepZoo. "[Ukulala ze] kunceda ukulawula ubushushu bomzimba wakho ... kukhokelela kulwalamano olukhulu lolwalamano ... [kwaye] kunokubangela amalungu esini asempilweni ngakumbi."

Kodwa ezo zimbalwa zezibonelelo zokulala ze. Apha, iingcali zichaza ukuba kutheni kufanelekile ukunikela ngesuti yakho yokuzalwa xa ilixesha lokukhukuliseka.

1. Uya kufumana ubuthongo obunzulu.

"Kukho ubungqina obubambekayo bokuba ukwehla kobushushu bomzimba kunceda ekulaleni nzulu," utshilo u-Alex Dimitriu, MD, ingcali yeyeza lokulala eliqinisekisiweyo kunye nengcali yengqondo. Imeko kwinqanaba: Emva kokulandela abantu abangama-765,000 phakathi kuka-2002 no-2011, uphando olupapashwe Ukuqhubela phambili kwezeNzululwazi uqukumbele ukuba ukunyuka kobushushu bobusuku kukhokelela kubuthongo obunzima. Ngaphezulu koko, isifundo kwi Ukulala Uphononongo lwamayeza bufumene ubungqina bokuba amaqondo obushushu aphezulu anyukile kunye nezingqisho zethu, esenza ukuba kube nzima ukulala kwaye hlala ndilele.

Ngelixa bekukho inkqubela phambili yetekhnoloji yokunceda ukuthoba umzimba wakho wamaphepha okupholisa exeshana, iifeni eziyilwe ngokukodwa, nokupholisa imiqamelo-ukulala ze yeyona ndlela ingabizi kakhulu yokufumana amanqaku obuthongo obungcono. Yidibanise nohlengahlengiso lwe-thermostat-isifundo esivela La Presse Medicale uthi ubushushu begumbi obugqibeleleyo kubusuku obuqinileyo bokulala bungama-65 degrees Fahrenheit ukuba ulala ngengubo; Iidigri ezingama-86 ukuba ulala ngaphezulu kwamashiti-kwaye indlela yakho inokwenzeka kakhulu ukuba ufumane amanqaku e-Z's anzulu. (Eyeleleneyo: Ngaba Umatrasi oKhethekileyo unokukunceda ulale ngcono?)

2. Uya kunciphisa umngcipheko wakho wokuhlaselwa sistroke kunye nokuhlaselwa yintliziyo.

Uyalazi eli gama lakudala, "Ndizolala xa ndifile?" Ewe, kuye kwafumaniseka ukuba ukungafumani mgangatho owaneleyo wokuvala amehlo kunokukhawulezisa ukulala kwakho kwanaphakade. Njengobudenge njengoko kuvakala, ukuba ukulala uhamba ze kukunceda ukuba uphumle ngokulula, oko kunokuqwalaselwa njengeyeza lokuthintela.

Nasi isizathu: Ukuba awufumani ukulala okusemgangathweni, uphando lubonisa ukuba usemngciphekweni omkhulu weengxaki zempilo. Uphononongo luka-2010 olupapashwe kwi Izibhengezo ze-Epidemiology bafumanise ukuba abantu abafumana iiyure ezingaphantsi kwesithandathu zokulala ngobusuku banomngcipheko ophezulu wohlobo lwe-2 yeswekile kunye nesifo sentliziyo. Uphononongo luka-2017 olupapashwe kwi Ijenali yaseYurophu yoKhuseleko lweCardiology Kwakhona kwanxulumanisa ukuphuthelwa kunye nesifo sentliziyo. Ewe ewe, izibonelelo zokulala ze zingajiki nje kwaphela kulolo lonwabo lwamashiti abandayo ngokuchasene ne-tush-yakho inokuphucula impilo yakho yexesha elide.

3. Ukulala ze kungaphucula ubomi bakho bokwabelana ngesondo.

Akuthandabuzeki ukuba iqabane lakho liya kuba nezikhalazo ezininzi ukuba uthathe isigqibo sokulahla i-trou, kodwa ukuba ufuna ubungqina, nantsi: "Ukulala ze uze ukhokelele kwimbono enkulu yokuhlangana ngokudibana nolusu nolusu," utshilo uBrantner . Kungenxa yokuba ukunxibelelana kolusu nolusu kubangela ukukhutshwa kwehomoni ye-oxytocin, eyonyusa iimvakalelo zokuthenjwa kwaye inokukhokelela ekuvuseleleni. "Kwaye ewe, oku kungakhokelela kwisini ngakumbi," utshilo. (Idibeneyo: Ungalufumana njani ulonwabo ngakumbi kuso nasiphi na isikhundla soSondo)

4. Inokuhlisa kananjalo uxinzelelo lwegazi.

Ukuba ukhe waziva ngathi ubambekile kwiqabane lakho likwenze wazola, ayisiyiyo yonke le nto entlokweni yakho: Uphononongo olupapashwe kuyo I-Biology Psychology Ucebise ukuba abantu ababhinqileyo abangaphambi kokuyeka ukuya exesheni amanqanaba e-oxetocin anyuswe ngokudibana ngokwasemzimbeni kunye namaqabane abo babephumla ngokwenqanaba lentliziyo kunye noxinzelelo lwegazi. Ngamanye amagama, ukuntywila iimpahla kuvumela ukunxibelelana nomzimba ngokupheleleyo, okukhokelela kwinkqubo yempilo entle. (Izinto eziNxulumeneyo: IiNzuzo zeMpilo eziMangalisayo zeCuddling)

5. Ukulala ze kulunge ngakumbi kulusu lwakho.

"Ulusu lelona lungu likhulu lomzimba wakho kwaye lifuna ioksijini," utshilo uOctavia Cannon, D.O., umongameli weAmerican College of Osteopathic Obstetricians and Gynecologists. "Akukho ndlela ibhetele yokubonelela ngeyona oksijeni ininzi emzimbeni wakho kunokuba uye kwi-commando." Kwaye, ukulala ze ze kwandisa ukuhamba komoya kumalungu akho esini, athi ngawo uBrantner anokunceda ukuthintela usulelo lwegwele. Win-win, amiright? (Ukuba uyenzeka ukuba ufumane usulelo lwegwele, nangona kunjalo, musa ukujuluka-nantsi indlela yokuvavanya enye, kwaye kufuneka wenze ntoni ukuba olo vavanyo lubuya luhle.)

Uphengululo lwe