Ezi ngcinga zoSaziwayo kunye namabali angexesha lokulala ayakukwenza ukuba ulale ngaphandle kwexesha

Umxholo

• Ukucamngca ngoSaziwayo
• Amabali okulala aDumileyo
• Abantu abadumileyo baFunda iiNcwadi eziDala ngokuVakalayo
• Uphengululo lwe

Ukuba unengxaki yokulala ngokwaneleyo ngoku, ngokuqinisekileyo awuwedwa. Ukulandela ubhubhani we-coronavirus (COVID-19), abantu abaninzi bebejula kwaye bejika ebusuku ngeengcinga ezixineneyo ezidlula amayeza "okubalwa kweegusha". (Kwaye ayinguwe wedwa onamaphupha angaqhelekanga okuvalelwa yedwa.)

"Ebusuku, abantu abaninzi abanazo iindlela ezaneleyo zokuzikhusela kwiingcinga neemvakalelo ezinganyamezelekiyo, ke ngoko bangena kwinqanaba lokulwa okanye lokubhabha okungaphantsi," ucacisa watsho uCaudia Luiz, Psy.an psychoanalyst. "Iikhemikhali ezahlukeneyo kunye neehormoni emva koko ziyakhutshwa, kubandakanya necortisol kunye neadrenaline, eziyimfuneko ngamaxesha engozi, kodwa eziphazamisa nokulala."

Ubhubhani okanye hayi, nyaka ngamnye abantu abangaphezu kwezigidi ezingama-50 e-US bafunyaniswa benengxaki yokulala, kwaye enye i-20 ukuya kwi-30 yezigidi zifumana iingxaki zokulala, ngokutsho kwe-American Sleep Apnea Association.. Kulabo abasele bezabalaza ukusela kwihlabathi elingenayo i-COVID-19, eli xesha lidinayo libeke imiqobo emitsha. (Idibeneyo: Indlela yokuNyanga yoLwazi lokuziphatha "waphilisa" ukulala kwam)

Ukuphendula, amaqonga aliqela athandwayo ngoku enza umxholo kunye nosaziwayo obathandayo ukukunceda uthathe ingqondo yakho kuxinzelelo kunye nokufezekisa ukulala ebusuku. Iiapps ezinje ngoCalm kunye noVakalayo zikhupha ukucamngca okutsha okukhokelwayo, amabali okulala, iindawo zokuhlamba, izandi, kunye neeseshoni ze-ASMR ezineenkwenkwezi ezinjengoMateyu McConaughey, uLaura Dern, uChris Hemsworth, uArmie Hammer, kunye nobuso obuqhelekileyo (er, amazwi) .

Nokuba ukhetha uNick Jonas ukuba akufundele ibali lokulala ngokuVakalayo okanye ulandele ukucamngca okukhokelwayo kunye noChris Hemsworth, ukuphuma ngaphandle kwentloko ngezi seshoni zomsindo kunokuba luncedo kakhulu ukuba ulwa neengcinga zokubaleka ngaphambi kokulala, uyachaza uLuiz. "Ukuba ukhuthazwa ukuba ukhumbule izinto ezigqityiweyo ezingqondweni zakho, izinto ezinje ngokulala kunye namabali okulala angayindlela entle yokujongana," utshilo.

Ukuba usasokola ukulala ekuqaleni emva kokuzama ezi zandi, musa ukuzibetha, wongeza uLuiz. "Njengoko uzama ubuchule obahlukeneyo ukuba ungaphantsi kwaye uphumle okanye uphume entlokweni yakho, sukuyigweba impendulo yomzimba wakho," utshilo. "Endaweni yoko, sebenzisa okwenzekayo ukukhokela intshukumo yakho elandelayo. Ukuba iiapps zokulala zikwenza ube nexhala ngakumbi, zama ii-podcast. Ukuba ii-podcast zivuselela kakhulu, zama ii -apps zokuthomalalisa. Ukuba akukho ndlela isebenzayo ukuze ukhululeke kwaye ulale, zama ukuhamba Ekugqibeleni, unokufuna ukucwangcisa iimvakalelo zakho ngakumbi emini, ude ufike kwinto evakalelwa kukuba ayivumelekanga ukuba ikwazi, kwaye kutheni, "uyachaza. (Ayikukhathazi nokuthetha nengcali malunga neengxaki zakho zokulala- nantsi eyona nto uqeqesho lokulala ngayo.)

Ukongeza kwivenkile yakho yexesha lokulala, nazi izandi zesandi esimnandi-ngoncedo lweeselebs zakho ozithandayo-ukukunceda ukuba uphumle ngokufanelekileyo ebusuku.

Ukucamngca ngoSaziwayo

• UChris Hemsworth, ukucamngca nge-CENTR
• UGabby Bernstein, "Ulapha" ukucamngca okukhokelwayo kwi-Audible
• Russell Brand, ukucamngca okukhokelwayo kwabaqalayo kuYouTube
• Diddy, "Zihloniphe" ukucamngca okukhokelwayo kwi-Audible

Amabali okulala aDumileyo

• UTom Hardy, "Ngaphantsi kwesibhakabhaka esifanayo" kwiYouTube
• Josh Gad, amabali aphila ngexesha lokulala kuTwitter
• UNick Jonas, "Ujingi olugqibeleleyo" kwi-Audible
• UArianna Huffington, "iGoodnight Smart Phone" eVakalayo
• ULaura Dern, "Inyanga yeLwandlekazi" kwiNkqubo ezolileyo
• U-Eva Green, "Imimangaliso yeNdalo yeHlabathi" kwi-Calm app
• ULucy Liu, "uMnyhadala weNyanga yokuQala" kwi-Calm app
• ULeona Lewis, "Ingoma yeSunbird" kwi-Calm app
• UJerome Flynn, "iNew Zealand eNgcwele" kwi-Calm app
• UMateyu McConaughey, "Wonder" kwi-Calm app

Abantu abadumileyo baFunda iiNcwadi eziDala ngokuVakalayo

• UJake Gyllenhaal, Igatsby enkulu
• uBenedict Cumberbatch, USherlock Holmes
• Anne Hathaway, IWizard eMangalisayo yaseOz
• Emma Thompson, Emma
• Reese Witherspoon, Hamba uye Kubeka umlindi
• URachel McAdams, U-Anne weGreen Gables
• UNicole Kidman, Ukuya kwiLighthouse
• URosamund Pike, Ikratshi nomkhethe
• UTom Hanks, Indlu yaseDatshi
• UDan Stevens, UFrankenstein
• UArmie Hammer, Ndibize Ngegama Lakho
• UEddie Redmayne, Izilo ezimangalisayo kunye nendawo yokufumana i

Uphengululo lwe