Ngaba Unako Ngokwenene Ukubamba Xa Ulele?

Umxholo

• Okokuqala, Lithini ityala lokulala, kanye kanye?
• Ke, ngaba unokubamba ulala?
• Eyona ndlela ibalaseleyo yokufumana ukulala
• Uphengululo lwe

Ngokuqinisekileyo, uyazi ukubaluleka kokuphumla kobusuku obuhle (ukuqinisa amajoni omzimba, isimo sengqondo esingcono, inkumbulo ephuculweyo, uluhlu luyaqhubeka). Kodwa eneneni ukufaka amanqaku kwiiyure ezisixhenxe ukuya kwezisi-9 ezicetyiswayo kunokubonakala ngathi liphupha lombhobho, ngakumbi xa ugoba IBridgeton Kwiiyure zakusasa ndiva kamnandi kakhulu. Kwaye ngelixa ubukele iwotshi ekhawulezayo ukuba yeyiphi na emayibe ngexesha lakho lokulala, ucinga ngokwakho, ’Ewe, ndizolala nje impelaveki ndizoyilungisa ngok. "

Ngelishwa, nangona kunjalo, ukwenza ukulahleka kokulala - okanye yintoni iingcali eziye zabiza ngokuthi "ityala lokulala" - akulula kangako. Ke, umbuzo wonke umntu uyazibuza: Ngaba ungafumana ubuthongo? Phambili, impendulo, ngokutsho kweengcali kunye nophando.

Okokuqala, Lithini ityala lokulala, kanye kanye?

Ikwabizwa ngokuba kukusilela kokulala, "ityala lokulala sisidingo sokulala," utshilo uMeredith Broderick, MD, ingcali yokulala kunye nomsunguli weSound Sleep Guru. Nokuba unobangela ubuninzi kakhulu ebusuku kakhulu kwiNetflix okanye imeko efana noxinzelelo lokulala, ityala lokulala ngumahluko phakathi kwenani lokulala umntu alifunayo kunye nemali abayifumanayo. Umzekelo, ukuba umzimba wakho ufuna iiyure ezisibhozo zokulala ubusuku ngabunye ukuze uzive kwaye usebenze ngokusemandleni, kodwa ufumana isithandathu kuphela, uqokelele iiyure ezimbini zetyala lokulala, ngokweSiseko sokulala. (Eyeleleneyo: Ngaba kufuneka ulale unxibe iikawusi zakho?)

Ngobusuku ngabunye obuncitshisiweyo, ityala lakho lokulala liyaqokelelana, libonisa isambuku sazo zonke iiyure zokulala oziphosileyo. Kwaye ukulala okungaphezulu kokulala okwandayo, kokukhona kunokwenzeka ukuba ube neziphumo ebezingalunganga, ezinjengokungalali ngokwaneleyo kunye neziphumo zengqondo nezomzimba ezinokuza nazo (ukusuka koxinzelelo olubi kakhulu, unxunguphalo kunye noxinzelelo kumngcipheko wesifo seswekile kunye nentliziyo isifo).

Emva kokungahoyi ubusuku phakathi kwamaphepha (aka acute sleep deprivation), kunokwenzeka ukuba uhlawule ngokukhawuleza ityala lokulala ngokufumana iyure eyongezelelweyo okanye ezimbini zokuvala iliso lobu busuku obulandelayo okanye ezimbini. Kodwa ukungalali okungapheliyo (okuchazwa njengokufumana ngaphantsi kobuncinane obucetyiswayo beeyure ezisixhenxe zokulala ubusuku ngabunye kwithuba elide elide) kunzima ukukulungisa.

Ke, ngaba unokubamba ulala?

"Ngexeshana elifutshane, ewe," utshilo uGqirha Broderick. "Kwixesha elide, kuyaxhomekeka, kwaye akusoloko kunokwenzeka ukuba uphinde uchache ngokupheleleyo."

Intsingiselo, unokuhlawula ityala lokulala lamva nje, kodwa ukuba uye wasilela kwi-shuteye iinyanga ezimbalwa okanye unyaka, awuyi kukwazi ukubamba zonke ezo zilahlekileyo zezzz. Ke, ewe, ukulala ngoMgqibelo emva kobusuku obungenakuphumla ngoLwesine okanye ngolwesiHlanu kunokuba yindlela efanelekileyo yokufumana ubuthongo obulahlekileyo kutshanje. Kukwanjalo nangeempelaveki: Ukuphumla ngokukhawuleza kwemizuzu eyi-10 ukuya kwengama-30 kunokuhlaziya ngelixa ukulala ixesha elide, kangangexesha elide kunokuba luncedo ngakumbi ekufumaneni ubuthongo obulahlekileyo. Intloko iyaphakama, nangona kunjalo: Okukhona ubuthongo buhlala ixesha elide, amathuba okuba uvuke uziva ungonwabanga, ngokwe Sleep.org. (Idibeneyo: Eli lelona Lide leNap lokulala kakuhle)

Ngaphambi kokuba usebenzise oku njengesizathu sokulala kwidesika yakho okanye ulale kude ngoMgqibelo, kubalulekile ukuba uqaphele ukuba ii-siestas ezimbalwa ezingahleliwe xa ufutshane ekulaleni zinokunika kuphela umbono wobuxoki wokufumana kwakhona. Ngokuqinisekileyo, unokuziva ubhetele kancinci xa uvuka, kodwa ukulahleka kokulala okanye amatyala kuthatha ixesha elide ukuhlawula. Uphando lubonisa ukuba kunokuthatha ukuya kutsho kwiintsuku ezine (!!) ukuchacha kwiyure nje enye yobuthongo obulahlekileyo.

Kwaye kwathiwa, qhubeka ngononophelo xa uzama ukubuyisela ubuthongo obulahlekileyo. UGqr. Broderick uthi: “Ukubamba ngeempelaveki likrele elintlangothi-mbini. "Inganceda ukugcwalisa ityala lokulala, kodwa ukuba umntu ubamba ngokulala kamva, bakwakudala ingxaki yesibini ebizwa ngokuba yi-'jetlag yentlalontle. ' Siyibiza ngokuba yi-jetlag yentlalontle kuba iyafana nokuhamba kwejet lag apho isingqi somzimba esijikelezayo [iwotshi yangaphakathi yomzimba elawula umjikelo wokuvuka kwakho] iyatshintshwa. inani lokulala busuku ngabunye. "

Eyona ndlela ibalaseleyo yokufumana ukulala

Kakade ke, ukugawula isixa esicetyiswayo ngobusuku ngabunye kulula ukutsho kunokukwenza, kungoko uGqr. Broderick ecebisa ukuba wenze ucwangciso olusebenzayo lokuvuka ukuze ubambe ubuthongo emva kokuqokelela isixa setyala lokulala. “Inyathelo lokuqala elisisiseko ekwenzeni ishedyuli yokulala elungeleleneyo [ipateni emisela ukuba lixesha lokulala nini na xa ilixesha lokuvuka] kukuphuma ebhedini ngexesha elinye yonke imihla,” utshilo. "Ukuba uyaqeqeshwa malunga noko, uMama weNdalo uza kwenza amanye amanyathelo awele endaweni."

Uguqulo: ngokulandela ishedyuli yokulala yokulala, unceda ukuqeqesha (okanye, kwimeko yetyala lokulala, uqeqeshe kwakhona) umzimba wakho kunye nengqondo ukuze ilandele iindlela zentlalo kunye nokusingqongileyo (okt ukukhanya kwelanga) kwaye, emva koko, amanqaku ayimfuneko. Ubuninzi bokulala ubusuku ngabunye ukunceda ukuhlawulela naliphi na ityala lokulala lakutshanje kunye nokuthintela ukuqokelela ngaphezulu kwixesha elizayo. Kwaye ke (ngethemba) ukushenxisa umba wetyala lokulala kunye nokufumana ubuthongo ngokupheleleyo.

Nazi ezinye iindlela zokunceda wandise i-shuteye yakho yasebusuku kwaye, emva koko, uncede ubuyisele umzimba wakho kwisiseko emva kokuqhekeza ityala lokulala.

Yenza i-vibe yokuphumla. Ukuseka indawo yokulala ezolisayo efanelekileyo yokulala kunye nokulala yinxalenye ephambili yococeko lokulala olusempilweni, olunokubangela ukuphumla komgangatho ubusuku emva kobusuku. Nantsi indlela yokwenza: Gcina amaqondo obushushu epholile, yehlisa ingxolo kunye nokukhanya (oku kuquka ukukhanya okuzuba okuvela kwizixhobo!), kwaye uzibandakanye kumsebenzi ozolileyo onjengokuhlamba, ukufunda incwadi, okanye ukucamngca ukunceda ukuzola ngaphambi kokulala. (Idibeneyo: Elixesha lokulala liSebenzisa iYoga ukuze ulale ukuze ubenobusuku obonwabisayo)

Khumbula ukuhambisa umzimba wakho kwirej. Ukusebenza ngaphandle kulungile kumzimba wakho nengqondo - kwaye kunokukunceda ukuba ulale kakuhle ebusuku. Ngapha koko, uphando lubonakalisile ukuba ukusebenza komzimba kunokusebenza njengemiyalelo yokulala, ngokweCleveland Clinic. Ayikudinisi nje kuphela, kodwa nokuzilolonga kunokususa uxinzelelo kunye noxinzelelo-zizinto ezimbini ezihlala zisenza umonakalo kwi-shuteye. Qiniseka nje ukuba ugcina umthambo ophezulu kakhulu kusasa okanye emva kwemini kwaye ukhethe i-yoga, ukuhamba, okanye ukukhwela ibhayisekile ukuba ungumntu owenza umthambo wangokuhlwa, njengoko ukwenza umthambo kakhulu emva kwemini kunokuphazamisa ukukwazi kwakho ukulala. isazi ngengqondo yeyeza uMichelle Drerup, PsyD. I-Drerup ikwacebisa ngokuchasene nokutya ikhafeyini emva kwesidlo sasemini, ukutya izidlo ezinzima kakhulu, kunye nokufikelela kotywala ngaphambi kokulala. (Eyeleleneyo: Ukulala kunye noQhagamshelo loMthambo olunokutshintsha ubomi bakho kunye nokusebenza kwakho)

Thetha kwi-doc yakho. Ukuba usazifumana usokola ngokufumana i-shuteye eyaneleyo ngobusuku kunye nokunyusa amatyala obuthongo, qiniseka ukuba udibana nogqirha wakho. I-GP yakho okanye ingcali yokulala inokukunceda ubone ukuba yintoni ebangela ubunzima bakho bokulala kunye nezona zisombululo zilungileyo zokufumana ukuphumla okudingayo.

Uphengululo lwe